Back on cruise + now do at least 8 weeks.
Since this week i backed off peds, i’ll pull bloods end of month to see where we are health wise. January will be cruising also and if bloods are in a good spot, i’ll make plans for a push phase.
Cycle for now:
150mg sustanon EW
150mg masteron EW
4 iu HGH ED
Rigeu’s PSL Sponsored logbook
-
Rigeu
- Posts: 139
- Joined: Thu Nov 19, 2020 7:07 pm
Re: Rigeu’s PSL Sponsored logbook
MONDAY — 02/12/24 PULL
Single arm HS front pulldowns
70kg x 12
70kg x 10
45kg x 13 (dual arm)
Barbell rows
150kg x 10
140kg x 13
Lat pulldowns
115kg x 13
115kg x 11
115kg x 10
Cable row
110kg x 15
110kg x 15
110kg x 15
Cable pullovers
80kg x 18
80kg x 15
80kg x 13
Single arm bdb cable curl
18kg x 15
18kg x 13
18kg x 12
SA DB hammer curl
22kg x 12
22kg x 11
22kg x 10
Life fitness machine crunches
4 sets to failure
Great workout, small progression still, pump was great!
Macros for the cruise won’t change yet, i’ll see the next few weeks how recovery and recomp changes and make adjustments from there.
Kcals
TD 4000
NTD 3500
Single arm HS front pulldowns
70kg x 12
70kg x 10
45kg x 13 (dual arm)
Barbell rows
150kg x 10
140kg x 13
Lat pulldowns
115kg x 13
115kg x 11
115kg x 10
Cable row
110kg x 15
110kg x 15
110kg x 15
Cable pullovers
80kg x 18
80kg x 15
80kg x 13
Single arm bdb cable curl
18kg x 15
18kg x 13
18kg x 12
SA DB hammer curl
22kg x 12
22kg x 11
22kg x 10
Life fitness machine crunches
4 sets to failure
Great workout, small progression still, pump was great!
Macros for the cruise won’t change yet, i’ll see the next few weeks how recovery and recomp changes and make adjustments from there.
Kcals
TD 4000
NTD 3500
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Rigeu
- Posts: 139
- Joined: Thu Nov 19, 2020 7:07 pm
Re: Rigeu’s PSL Sponsored logbook
TUESDAY — 03/12/24 PUSH
Incline db press
50kg x 13
50kg x 10
HS iso-lateral bench press
100kg x 9
80kg x 13
HS pec fly
115kg x 13
115kg x 10
101kg x 15
HS pin loaded chest press
82kg x 13
82kg x 11
82kg x 10
Cable flys cluster set
35kg x 14 rp x 10 rp x 8
Standing side lateral raise machine
10,5kg x 15
10,5kg x 13
10,5kg x 12
Bent over rear lateral machine
8kg x 18
8kg x 15
8kg x 13
SA overhead cuff extension
15kg x 15
15kg x 14
15kg x 12
SA cable cuff pushdowns
15kg x 13
15kg x 12
15kg x 12
Incline db press
50kg x 13
50kg x 10
HS iso-lateral bench press
100kg x 9
80kg x 13
HS pec fly
115kg x 13
115kg x 10
101kg x 15
HS pin loaded chest press
82kg x 13
82kg x 11
82kg x 10
Cable flys cluster set
35kg x 14 rp x 10 rp x 8
Standing side lateral raise machine
10,5kg x 15
10,5kg x 13
10,5kg x 12
Bent over rear lateral machine
8kg x 18
8kg x 15
8kg x 13
SA overhead cuff extension
15kg x 15
15kg x 14
15kg x 12
SA cable cuff pushdowns
15kg x 13
15kg x 12
15kg x 12
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Rigeu
- Posts: 139
- Joined: Thu Nov 19, 2020 7:07 pm
Re: Rigeu’s PSL Sponsored logbook
FRIDAY — 06/12/24 ARMS, ABS
Everything bicep and triceps ex in supersets style!
Long rope cable pushdowns
60kg x 15
60kg x 14
60kg x 13
Arm blaster db curls
14kg x 15
14kg x 14
14kg x 13
Life fitness Preacher curls
71kg x 12
71kg x 11
71kg x 10
DB lying extensions
16kg x 15
18kg x 12
20kg x 10
Single arm bdb cable curls
17,5kg x 14
17,5kg x 13
17,5kg x 12
Single arm overhead extensions
17,5kg x 13
17,5kg x 12
17,5kg x 11
Life fitness seated biceps curl
65kg x 15
65kg x 13
65kg x 12
Life fitness dip machine
110kg x 14
110kg x 13
110kg x 12
Single arm cable laterals
10kg x 20
10kg x 18
10kg x 16
Reverse pec deck
103kg x 15
103kg x 14
103kg x 13
Leg raises superset decline bench crunches
4 sets to failure
Everything bicep and triceps ex in supersets style!
Long rope cable pushdowns
60kg x 15
60kg x 14
60kg x 13
Arm blaster db curls
14kg x 15
14kg x 14
14kg x 13
Life fitness Preacher curls
71kg x 12
71kg x 11
71kg x 10
DB lying extensions
16kg x 15
18kg x 12
20kg x 10
Single arm bdb cable curls
17,5kg x 14
17,5kg x 13
17,5kg x 12
Single arm overhead extensions
17,5kg x 13
17,5kg x 12
17,5kg x 11
Life fitness seated biceps curl
65kg x 15
65kg x 13
65kg x 12
Life fitness dip machine
110kg x 14
110kg x 13
110kg x 12
Single arm cable laterals
10kg x 20
10kg x 18
10kg x 16
Reverse pec deck
103kg x 15
103kg x 14
103kg x 13
Leg raises superset decline bench crunches
4 sets to failure
-
Rigeu
- Posts: 139
- Joined: Thu Nov 19, 2020 7:07 pm
Re: Rigeu’s PSL Sponsored logbook
FRIDAY — 06/12/24 ARMS, ABS
Everything bicep and triceps ex in supersets style!
Long rope cable pushdowns
60kg x 15
60kg x 14
60kg x 13
Arm blaster db curls
14kg x 15
14kg x 14
14kg x 13
Life fitness Preacher curls
71kg x 12
71kg x 11
71kg x 10
DB lying extensions
16kg x 15
18kg x 12
20kg x 10
Single arm bdb cable curls
17,5kg x 14
17,5kg x 13
17,5kg x 12
Single arm overhead extensions
17,5kg x 13
17,5kg x 12
17,5kg x 11
Life fitness seated biceps curl
65kg x 15
65kg x 13
65kg x 12
Life fitness dip machine
110kg x 14
110kg x 13
110kg x 12
Single arm cable laterals
10kg x 20
10kg x 18
10kg x 16
Reverse pec deck
103kg x 15
103kg x 14
103kg x 13
Leg raises superset decline bench crunches
4 sets to failure
SATURDAY — 07/12/24 LEGS
Seated calf raise
90kg x 13
90kg x 11
90kg x 10
90kg x 10
80kg x 12
HS single leg kneeling leg curl
40kg x 15
40kg x 12
40kg x 10
Leg extensions
140kg x 14
140kg x 12
140kg x 10
Pendulum squat
70kg x 9
60kg x 13
Watson leg press
320kg x 15
320kg x 13
320kg x 12
Seated leg curl
100kg x 15
105kg x 12
105kg x 10 + 5 partials + 10 sec iso hold
Life fitness pin loaded leg press
131,25kg x 15
131,25kg x 12
Friday and saturday’s workout. Still really great workouts, able to progress. But also just week 1 of the health phase.
Everything bicep and triceps ex in supersets style!
Long rope cable pushdowns
60kg x 15
60kg x 14
60kg x 13
Arm blaster db curls
14kg x 15
14kg x 14
14kg x 13
Life fitness Preacher curls
71kg x 12
71kg x 11
71kg x 10
DB lying extensions
16kg x 15
18kg x 12
20kg x 10
Single arm bdb cable curls
17,5kg x 14
17,5kg x 13
17,5kg x 12
Single arm overhead extensions
17,5kg x 13
17,5kg x 12
17,5kg x 11
Life fitness seated biceps curl
65kg x 15
65kg x 13
65kg x 12
Life fitness dip machine
110kg x 14
110kg x 13
110kg x 12
Single arm cable laterals
10kg x 20
10kg x 18
10kg x 16
Reverse pec deck
103kg x 15
103kg x 14
103kg x 13
Leg raises superset decline bench crunches
4 sets to failure
SATURDAY — 07/12/24 LEGS
Seated calf raise
90kg x 13
90kg x 11
90kg x 10
90kg x 10
80kg x 12
HS single leg kneeling leg curl
40kg x 15
40kg x 12
40kg x 10
Leg extensions
140kg x 14
140kg x 12
140kg x 10
Pendulum squat
70kg x 9
60kg x 13
Watson leg press
320kg x 15
320kg x 13
320kg x 12
Seated leg curl
100kg x 15
105kg x 12
105kg x 10 + 5 partials + 10 sec iso hold
Life fitness pin loaded leg press
131,25kg x 15
131,25kg x 12
Friday and saturday’s workout. Still really great workouts, able to progress. But also just week 1 of the health phase.
-
Rigeu
- Posts: 139
- Joined: Thu Nov 19, 2020 7:07 pm
Re: Rigeu’s PSL Sponsored logbook
MONDAY — 09/12/24 PULL
Single arm HS front pulldowns
70kg x 15
70kg x 12
80kg x 15 (dual)
Barbell rows
150kg x 12
140kg x 15
Lat pulldowns
115kg x 15
115kg x 15
115kg x 15
Cable row
110kg x 19
110kg x 18
110kg x 15
Cable pullovers
81,25kg x 18
81,25kg x 15
81,25kg x 13
Single arm bdb cable curl
18kg x 16
18kg x 14
18kg x 12
DB hammer curl
18kg x 15
18kg x 14
18kg x 12
Life fitness machine crunches
4 sets to failure
Single arm HS front pulldowns
70kg x 15
70kg x 12
80kg x 15 (dual)
Barbell rows
150kg x 12
140kg x 15
Lat pulldowns
115kg x 15
115kg x 15
115kg x 15
Cable row
110kg x 19
110kg x 18
110kg x 15
Cable pullovers
81,25kg x 18
81,25kg x 15
81,25kg x 13
Single arm bdb cable curl
18kg x 16
18kg x 14
18kg x 12
DB hammer curl
18kg x 15
18kg x 14
18kg x 12
Life fitness machine crunches
4 sets to failure
-
Rigeu
- Posts: 139
- Joined: Thu Nov 19, 2020 7:07 pm
Re: Rigeu’s PSL Sponsored logbook
TUESDAY — 10/12/24 PUSH
Incline HS press
150kg x 8
120kg x 11
Flat HS press
140kg x 8
110kg x 11
Life fitness plate loaded dip machine
120kg x 14
120kg x 12
120kg x 10
HS pec fly
115kg x 12
115kg x 10
101kg x 12
Standing side lateral raise machine
11kg x 15
11kg x 12
11kg x 10
Reverse pec deck
103kg x 18
103kg x 16
103kg x 12
Superset
Dual rope overhead cable extensions
31,5kg x 10
28kg x 10
24,5kg x 10
SA cable pushdowns
15kg x 13
15kg x 12
15kg x 12
Unfortunately a family member passed away sunday, i am able to get my workouts in, but it’s hard to thing of anything else... A few busy days ahead with everything regards to the funeral and stuff.
Incline HS press
150kg x 8
120kg x 11
Flat HS press
140kg x 8
110kg x 11
Life fitness plate loaded dip machine
120kg x 14
120kg x 12
120kg x 10
HS pec fly
115kg x 12
115kg x 10
101kg x 12
Standing side lateral raise machine
11kg x 15
11kg x 12
11kg x 10
Reverse pec deck
103kg x 18
103kg x 16
103kg x 12
Superset
Dual rope overhead cable extensions
31,5kg x 10
28kg x 10
24,5kg x 10
SA cable pushdowns
15kg x 13
15kg x 12
15kg x 12
Unfortunately a family member passed away sunday, i am able to get my workouts in, but it’s hard to thing of anything else... A few busy days ahead with everything regards to the funeral and stuff.
-
Rigeu
- Posts: 139
- Joined: Thu Nov 19, 2020 7:07 pm
Re: Rigeu’s PSL Sponsored logbook
Sunday, monday and todays workout.
Cruise/health phase week 3. Got bloodwork next week Tuesday to see where we are at and what needs to improve before pushing again.
Weight everage last week: 107,7kg
SUNDAY — 15/12/24 LEGS
Seated calf raise superset donkey calf raise
80kg x 20 <> 140kg x 12
80kg x 18 <> 140kg x 12
80kg x 16 <> 140kg x 11
80kg x 15 <> 140kg x 10
Panatta Lying leg curls
50kg x 13
50kg x 12
50kg x 10 ds 40kg x 10 ds 30kg x 10
ATX belt squat
100kg x 10
140kg x 10
160kg x 10
Panatta hack squat
120kg x 15
140kg x 12
Leg extensions
80kg x 20
80kg x 16
80kg x 15
Panatta leg press
240kg x 19
240kg x 18
Standing leg curl
30kg x 15
30kg x 15
30kg x 15
GHR
20kg x 20
20kg x 20
MONDAY — 16/12/24 PULL
Single arm HS front pulldowns
75kg x 10
70kg x 15
90kg x 20 (dual)
Barbell rows
150kg x 12
140kg x 15
Lat pulldowns
117kg x 15
117kg x 15
117kg x 15
Cable row
112kg x 19
112kg x 18
112kg x 15
Cable pullovers
81,25kg x 18
81,25kg x 15
81,25kg x 13
Single arm bdb cable curl
18,5kg x 16
18,5kg x 13
18,5kg x 12
Seated DB hammer curl
18kg x 12
18kg x 11
18kg x 10
Life fitness machine crunches
4 sets to failure
TUESDAY — 17/12/24 PUSH
Incline db press
50kg x 13
52kg x 8
HS iso-lateral bench press
102kg x 8
82kg x 11
82kg x 8
HS pec fly
115kg x 13
115kg x 11
103kg x 13
HS pin loaded chest press
84,5kg x 11
84,5kg x 9
84,5kg x 8
Cable flys cluster set
35kg x 15 rp x 12 rp x 10
Standing side lateral raise machine
11kg x 15
11kg x 13
11kg x 12
11kg x 10
Bent over rear lateral machine
8,5kg x 18
8,5kg x 15
8,5kg x 13
SA overhead cuff extension
16kg x 15
16kg x 12
16kg x 10
SA cable cuff pushdowns
15kg x 15
15kg x 13
15kg x 12
Cruise/health phase week 3. Got bloodwork next week Tuesday to see where we are at and what needs to improve before pushing again.
Weight everage last week: 107,7kg
SUNDAY — 15/12/24 LEGS
Seated calf raise superset donkey calf raise
80kg x 20 <> 140kg x 12
80kg x 18 <> 140kg x 12
80kg x 16 <> 140kg x 11
80kg x 15 <> 140kg x 10
Panatta Lying leg curls
50kg x 13
50kg x 12
50kg x 10 ds 40kg x 10 ds 30kg x 10
ATX belt squat
100kg x 10
140kg x 10
160kg x 10
Panatta hack squat
120kg x 15
140kg x 12
Leg extensions
80kg x 20
80kg x 16
80kg x 15
Panatta leg press
240kg x 19
240kg x 18
Standing leg curl
30kg x 15
30kg x 15
30kg x 15
GHR
20kg x 20
20kg x 20
MONDAY — 16/12/24 PULL
Single arm HS front pulldowns
75kg x 10
70kg x 15
90kg x 20 (dual)
Barbell rows
150kg x 12
140kg x 15
Lat pulldowns
117kg x 15
117kg x 15
117kg x 15
Cable row
112kg x 19
112kg x 18
112kg x 15
Cable pullovers
81,25kg x 18
81,25kg x 15
81,25kg x 13
Single arm bdb cable curl
18,5kg x 16
18,5kg x 13
18,5kg x 12
Seated DB hammer curl
18kg x 12
18kg x 11
18kg x 10
Life fitness machine crunches
4 sets to failure
TUESDAY — 17/12/24 PUSH
Incline db press
50kg x 13
52kg x 8
HS iso-lateral bench press
102kg x 8
82kg x 11
82kg x 8
HS pec fly
115kg x 13
115kg x 11
103kg x 13
HS pin loaded chest press
84,5kg x 11
84,5kg x 9
84,5kg x 8
Cable flys cluster set
35kg x 15 rp x 12 rp x 10
Standing side lateral raise machine
11kg x 15
11kg x 13
11kg x 12
11kg x 10
Bent over rear lateral machine
8,5kg x 18
8,5kg x 15
8,5kg x 13
SA overhead cuff extension
16kg x 15
16kg x 12
16kg x 10
SA cable cuff pushdowns
15kg x 15
15kg x 13
15kg x 12
-
Rigeu
- Posts: 139
- Joined: Thu Nov 19, 2020 7:07 pm
Re: Rigeu’s PSL Sponsored logbook
Something different then logging my workouts!
Yesterday’s protein grocery run to keep me going for a few weeks!
-5kg of chicken
-2kg of beef (flank, ribeye, sirloin)
-2kg of salmon
-2kg of egg whites
-20 eggs
Most of my meals consist of chicken or whey. 1 meal with beef and 1 meal with a mix of eggs and eggwhites. Salmon is on my rest days, my carbs will be a little bit lower and fats a little bit higher.
Carbs are jasmin rice / cream of rice, potatoe, pasta, oats and bread. Also a lot of fruit en veggies. I make sure i hit about 800-1000gr of veggies/fruits a day! This varies from bananas, apples, blue berrys, rasberrys, cherry’s and pineapple. For veggies it’s spinach, green beens, red onion, bell peppers, broccoli, brussel sprouts, califlouwer, cucumber, tomato.
Fats i mostly consume are peanut butter, almond butter, olive oil, macadamia nut oil, eggs, salmon, avocado.
Yesterday’s protein grocery run to keep me going for a few weeks!
-5kg of chicken
-2kg of beef (flank, ribeye, sirloin)
-2kg of salmon
-2kg of egg whites
-20 eggs
Most of my meals consist of chicken or whey. 1 meal with beef and 1 meal with a mix of eggs and eggwhites. Salmon is on my rest days, my carbs will be a little bit lower and fats a little bit higher.
Carbs are jasmin rice / cream of rice, potatoe, pasta, oats and bread. Also a lot of fruit en veggies. I make sure i hit about 800-1000gr of veggies/fruits a day! This varies from bananas, apples, blue berrys, rasberrys, cherry’s and pineapple. For veggies it’s spinach, green beens, red onion, bell peppers, broccoli, brussel sprouts, califlouwer, cucumber, tomato.
Fats i mostly consume are peanut butter, almond butter, olive oil, macadamia nut oil, eggs, salmon, avocado.