Rigeu’s PSL Sponsored logbook

[Rigeu]

The christmas calories been put to good use!! Very productive workouts. Also got bloodwork done this week tuesday. I expect the results will be in tomorrow or the day after..

THURSDAY — 26/12/24 PUSH

Incline db press
52kg x 10
52kg x 8

HS iso-lateral bench press
102kg x 8
82kg x 12
82kg x 8

HS pin loaded chest press
91,5kg x 12
91,5kg x 10
91,5kg x 8

HS pec fly
115kg x 12
115kg x 10
103kg x 13

Cable flys cluster set
35kg x 15 rp x 12 rp x 10

Standing side lateral raise machine
11,25kg x 15
11,25kg x 15
11,25kg x 11
11kg x 10

SA Cable side laterals
10kg x 15
10kg x 13
10kg x 12

SA overhead cuff extension
16,75kg x 15
16,75kg x 12
16,75kg x 11

SA cable cuff pushdowns
16,25kg x 12
16,25kg x 11
16,25kg x 10

FRIDAY 27/12/25 — PULL

Reverse grip panatta pulldowns
120kg x 10
100kg x 15

Panatta high row
80kg x 12
80kg x 12
80kg x 12

Panatta single arm row
80kg x 12
80kg x 11
80kg x 10

Close grip pulldowns
80kg x 11
70kg x 14
70kg x 13

Cable rear lateral raises
20kg x 20
20kg x 18
20kg x 17

Panatta preacher curls
40kg x 15
40kg x 13
40kg x 11

Dual cable bdb curls
20kg x 14
20kg x 13
20kg x 11

Rope crunches
4 sets

SATURDAY 28/12/25 — LEGS

Toe press
170kg x 13
170kg x 11
170kg x 10
170kg x 10

Lying leg curls
64kg x 15
64kg x 14
64kg x 13

Leg extensions
100kg x 16
100kg x 15
100kg x 13

Hack squats
160kg x 12
160kg x 10
140kg x 12

Matrix Leg press
240kg x 16
240kg x 15
240kg x 15

Matrix seated leg curl
75kg x 15
80kg x 15
86kg x 12

Adductor machine
105kg x 20
105kg x 15
105kg x 13