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

Blood work results are in.

Hematocrit slightly elevated. Luckely i donate blood about 5 times a year and end of this month i have an appointment.

Thyroid hormone was slighty low, very strange.. the doctor said it was nothing to worry about as long as i have no side effects, it was just a few points out of the reference range so no t4 is needed. For now i’ll be using a Thyroid support. Definitely something i’ll be monitoring, if it’s still to low i will go to a specialist.

Everything else was G2G. Liver, kidney and cholesterol markers all in range!

For now still in health phase until february where we start with a new cycle to push for more size.

MONDAY 30/12/24 — PULL

Single arm HS front pulldowns
75kg x 10
65kg x 15
110kg x 12 (dual)

Barbell rows
150kg x 10
140kg x 15

Lat pulldowns
117kg x 15
117kg x 15
117kg x 15

Cable row
114kg x 20
114kg x 18
114kg x 16

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 — 31/12/24 PUSH

Incline Panatta chest press
100kg x 10
80kg x 11

Neutral grip Panatta chest press
100kg x 8
75kg x 15

Panatta shoulder press
75kg x 8
60kg x 12

Panatta pec fly
45kg x 12
45kg x 12
45kg x 12

Panatta chest dips
75kg x 12
75kg x 12
75kg x 12

SA cable rear lateral fly (1 min between sets)
10kg x 20
10kg x 20
10kg x 20

Seated DB side lateral raises
14kg x 17
14kg x 16
14kg x 15

Overhead rope cable extension
50kg x 13
50kg x 12
50kg x 11

Ez bar cable pushdowns
80kg x 15
80kg x 14
80kg x 13

THURSDAY 02/01/25 — LEGS

Nautilus seated calf raises
80kg x 16
80kg x 15
80kg x 14
80kg x 13

Nautilus seated leg curls
100kg x 15
110kg x 15
120kg x 15

Nautilus leg extensions
120kg x 18
125kg x 16
130kg x 15

Nautilus hack squats
200kg x 13
200kg x 12

Nautilus Leg press
270kg x 15
270kg x 15

Stiff legged deadlift on Nautilus machine
150kg x 12
150kg x 12
150kg x 12

Adductor machine
80kg x 23
80kg x 20
80kg x 18

FRIDAY 03/01/25 — PULL

Reverse grip panatta pulldowns
120kg x 12
120kg x 9
100kg x 16

Panatta high row
85kg x 12
85kg x 11
85kg x 10

Panatta single arm row
85kg x 15
85kg x 13
85kg x 12

Close grip pulldowns
85kg x 12
85kg x 10
70kg x 13

DB rear lateral raises superset facepulls
10kg x 20 > 40kg x 20
10kg x 18 > 45kg x 18
10kg x 17 > 50kg x 15

Panatta preacher curls
45kg x 13
45kg x 10
45kg x 9

Dual cable bdb curls
20kg x 15
20kg x 13
20kg x 13

DB hammer curls
18kg x 15
18kg x 12 ds 12kg x 12

Leg raises superset decline bench crunch
3 sets to failure