take accutane for your acne.
I have not had acne with stenbolone.
I usually get some acne from estro

The workouts from this week so far!

Still able to progress on most lifts while de deficit is getting bigger and cardio has been increased to 30 min fasted ED.

Decline db press
60kg x 12
60kg x 9
52kg x 11

HS Incline press
120kg x 12
100kg x 12

HS iso lateral bench press
80kg x 10
60kg x 15

Dumbell shoulder press
42kg x 9
38kg x 12

Cable flys
35kg x 15
35kg x 13
35kg x 12

Life fitness machine side lateral
35kg x 13
35kg x 11
30kg x 12
30kg x 12

Dumbell side lateral dropset
20kg all the way to 8kg (increments of 2kg)

Single arm cuff extensions
10kg x 16
10kg x 15
15kg x 14

Single arm overhead rope extensions
10kg x 12
10kg x 11
10kg x 10

Pull - 14/03/23

Long rope pullovers
70kg x 12
60kg x 16

Wide grip HS iso lateral row
135kg x 13
135kg x 11
135kg x 10

Single arm HS front pulldowns
60kg x 8
50kg x 12
45kg x 15

Single arm DB row
62,5kg x 15
62,5kg x 13
62,5kg x 12

Neutral grip cable pulldown
96kg x 12
96kg x 11
96kg x 10

Reverse pec deck
87kg x 12
80kg x 12
75kg x 13 + 15 sec iso hold

Preacher curl machine
63,75kg x 13
63,75kg x 10
60kg x 11

SA cable curls
12,5kg x 13
12,5kg x 11
12,5kg x 10

Leg raises superset machine crunches
4 sets till failure

Hamstrings - 15/03/23

Lyiny leg curl
30kg x 14
30kg x 12
30kg x 11

Seated leg curl
75kg x 15
75kg x 14
75kg x 12 + 10 partials

SLDL
140kg x 10
140kg x 10
140kg x 10

Hyperextensions (glute/ham focus)
BW x 20
BW x 18
BW x 17

Rear glute kickback
60kg x 15
60kg x 13
60kg x 12

Toe presses (in the horizontal legpress)
105kg x 12
105kg x 11
105kg x 8
90kg x 12

Quads/adductors - 16/03/23

Adductors
71,25kg x 30 + 10 sec iso hold
71,25kg x 25 + 10 sec iso hold

Leg extensions
105kg x 21
85kg x 22

Leg press
400kg x 12
280kg x 20

Single leg iso lateral HS leg press
140kg x 16
120kg x 18

V-squat
100kg x 15
100kg x 12

Seated calf raises
60kg x 15
60kg x 12
60kg x 10

Standing calf raises
45kg x 10/10/10

Phill wrote: ↑Thu Mar 09, 2023 1:21 pm take accutane for your acne.
I have not had acne with stenbolone.
I usually get some acne from estro

I hate accutane, i ran it in the past for 8 months under a dermatologist. It did help, but the sides are pretty harsh.

I also think it was an estro issue! Since i started running 10mg Aromasin eod the acne didn’t get any worse and its cleaning up!

Quads/adductors - 16/03/23

Adductors
71,25kg x 30 + 10 sec iso hold
71,25kg x 25 + 10 sec iso hold

Leg extensions
105kg x 21
85kg x 22

Leg press
400kg x 12
280kg x 20

Single leg iso lateral HS leg press
140kg x 16
120kg x 18

V-squat
100kg x 15
100kg x 12

Seated calf raises
60kg x 15
60kg x 12
60kg x 10

Standing calf raises
45kg x 10/10/10

Chest & shoulders - 17/03/23

Incline HS press
150kg x 9
110kg x 14

Flat HS press
130kg x 11
100kg x 14

DB shoulder press
46kg x 10
42kg x 11

HS pin loaded chest press
101kg x 8
89kg x 9
75kg x 12

HS machine fly
108kg x 8
91,5kg x 12
82kg x 15

Reverse pec deck
82kg x 26
82kg x 21
82kg x 20 + 10 sec iso hold

Single arm side lateral raise
10kg x 17
10kg x 15
10kg x 12

Dumbell side laterals supersetted upright row
16kg x 15/13/12 - 30kg x 15/13/12

Arms & Abs - 18/03/23

Cable straight bar pushdowns
80kg x 20
80kg x 20
80kg x 16 RP x4
80kg x 15 RP x5

Cable curls
70kg x 15
70kg x 15
70kg x 12 RP x3
70kg x 11 RP x4

Single arm preacher curls
20kg x 12
20kg x 11
20kg x 9 ds 10kg x 8

Single arm overhead extensions
26kg x 18
26kg x 13
26kg x 12

Seated Dumbell hammer curls
18kg x 15
18kg x 12
18kg x 10

Lying db extensions
20kg x 11
18kg x 12
18kg x 12 ds 10kg x 12

Wrist curls
3 sets to failure

Leg raises Into Machine crunches
3 sets to failure


Workouts from last week! Losing about 1kg of bw a week, fatloss is going rapid!

Rigeu wrote: ↑Mon Feb 20, 2023 1:23 pm Update:

Bloods came back pretty good, only thing what was a little bit to low was HDL cholesterol, but nothing concerning.

Next week i’ll start the new blast. The start will look like this:

1ml Rapid cut pro eod
100mg stenbolone eod
20mg cardarine ED (split dose AM/PM)

Lypolitics:
4 iu HGH ED
20mcg Clen (will titrate the dose up)
10mg Yohimbine

Starting diet:
4000 kcals TD
300 P
525 C
65 F

3600 kcals NTD
300 P
375 C
80 F

Workout split:
Push + arms
Legs (hamstring focus)
Pull + arms
Rest
Legs (Quad focus)
Push + Arms
Rest
Repeat

Focus on Arms & quads

how much was the hdl?

Another week of really solid workouts. Still able to hold on to my numbers on all lifts. Conditioning is coming out nicely. This weekend i went for a refeed day + 1 cheatday to fill up. Now it’s time to dig in more.

Kcals changed to:
3300 kcals TD
2800 kcals NTD

Cardio:
30 min daily fasted

Fatburners:
20mg yohimbine / fasted
40mcg clen / day
20mg cardarine / day
200mg injectable l-carnitine / day


Pull - 20/03/23

Single arm HS front pulldown
77,5kg x 10
65kg x 15

Neutral grip LF row
115kg x 12
98,5kg x 16

Chest supported t-bar row
55kg x 9
45kg x 14
45kg x 12

Assisted pull-ups (F)
14 x
11 x
10 x

Single arm DB row
65kg x 12
60kg x 14

Single arm panatta Preacher curls
15kg x 15
15kg x 12
15kg x 11

Single arm bdb cable curls
22kg x 12
22kg x 11
22kg x 10

Rear delt cable flys
19kg x 15
19kg x 14
19kg x 13

Life fitness abdominal crunch
86kg x 18
86kg x 15
86kg x 14
86kg x 12

Legs (hamstring focus) - 21/03/23

Lying leg curl
30kg x 16
30kg x 15
30kg x 14

Seated leg curl
77,5kg x 14
77,5kg x 13
77,5kg x 12 + 10 partials

Leg extensions
105kg x 19
85kg x 20

Banded Pendulum squat
55kg x 10
40kg x 15

HS iso-lateral leg press
150kg x 12
130kg x 16
130kg x 14

Stiff leg db deadlifts
60kg x 15
60kg x 13
60kg x 12

Toe presses (in the horizontal legpress)
105kg x 14
105kg x 12
105kg x 10
105kg x 8

Push - 22/03/23

Decline db press
60kg x 12
60kg x 9
52kg x 11

HS Incline press
125kg x 10
100kg x 12

HS iso lateral bench press
80kg x 8
65kg x 12
65kg x 10

Dumbell shoulder press
42kg x 9
38kg x 12

Cable flys
40kg x 11
35kg x 15
35kg x 12 ds 25kg x 10 ds 20kg x 12

Life fitness machine side lateral
35kg x 14
35kg x 12
35kg x 10
30kg x 12

Dumbell side lateral dropset
20kg all the way to 8kg (increments of 2kg)

SA cuff pushdowns
10kg x 15
10kg x 12
10kg x 10

Single arm overhead rope extensions
10kg x 12
10kg x 11
10kg x 10

Pull - 24/03/23

Nautilus pullover
145kg x 14
145kg x 14 ( 2 with spot )

Single arm cable pulldowns
95kg x 13
85kg x 17

Chest supported T-bar rows
55kg x 10
45kg x 16
45kg x 13

HS high row
50kg x 15
50kg x 13
50kg x 12

Single arm life fitness UH row
61kg x 15
61kg x 14

Straight bar Cable curls
65kg x 14
65kg x 12
65kg x 10

Incline db curls
16kg x 10
14kg x 12
14kg x 11

Reverse pec deck
77kg x 15
77kg x 13
77kg x 12 + 15 sec iso hold

Leg raises into decline crunches
4 sets to failure

Legs (quad focus) - 25/03/23

Seated leg curl
124kg x 15
119kg x 16

Leg extensions
120kg x 16
110kg x 17

Hack squats
220kg x 7
180kg x 13

Horizontal HS leg press
200kg x 11
150kg x 18

Elevated reverse lunge
20x BW
20x BW

Adductors
183kg x 28
183kg x 23

Seated calf raise
70kg x 13
55kg x 15

Standing calf raise
45kg x 10/10/10

It's nice when the strength stays

Rigeu wrote: ↑Mon Mar 27, 2023 7:30 am Another week of really solid workouts. Still able to hold on to my numbers on all lifts. Conditioning is coming out nicely. This weekend i went for a refeed day + 1 cheatday to fill up. Now it’s time to dig in more.

Kcals changed to:
3300 kcals TD
2800 kcals NTD

Cardio:
30 min daily fasted

Fatburners:
20mg yohimbine / fasted
40mcg clen / day
20mg cardarine / day
200mg injectable l-carnitine / day


Pull - 20/03/23

Single arm HS front pulldown
77,5kg x 10
65kg x 15

Neutral grip LF row
115kg x 12
98,5kg x 16

Chest supported t-bar row
55kg x 9
45kg x 14
45kg x 12

Assisted pull-ups (F)
14 x
11 x
10 x

Single arm DB row
65kg x 12
60kg x 14

Single arm panatta Preacher curls
15kg x 15
15kg x 12
15kg x 11

Single arm bdb cable curls
22kg x 12
22kg x 11
22kg x 10

Rear delt cable flys
19kg x 15
19kg x 14
19kg x 13

Life fitness abdominal crunch
86kg x 18
86kg x 15
86kg x 14
86kg x 12

Legs (hamstring focus) - 21/03/23

Lying leg curl
30kg x 16
30kg x 15
30kg x 14

Seated leg curl
77,5kg x 14
77,5kg x 13
77,5kg x 12 + 10 partials

Leg extensions
105kg x 19
85kg x 20

Banded Pendulum squat
55kg x 10
40kg x 15

HS iso-lateral leg press
150kg x 12
130kg x 16
130kg x 14

Stiff leg db deadlifts
60kg x 15
60kg x 13
60kg x 12

Toe presses (in the horizontal legpress)
105kg x 14
105kg x 12
105kg x 10
105kg x 8

Push - 22/03/23

Decline db press
60kg x 12
60kg x 9
52kg x 11

HS Incline press
125kg x 10
100kg x 12

HS iso lateral bench press
80kg x 8
65kg x 12
65kg x 10

Dumbell shoulder press
42kg x 9
38kg x 12

Cable flys
40kg x 11
35kg x 15
35kg x 12 ds 25kg x 10 ds 20kg x 12

Life fitness machine side lateral
35kg x 14
35kg x 12
35kg x 10
30kg x 12

Dumbell side lateral dropset
20kg all the way to 8kg (increments of 2kg)

SA cuff pushdowns
10kg x 15
10kg x 12
10kg x 10

Single arm overhead rope extensions
10kg x 12
10kg x 11
10kg x 10

Pull - 24/03/23

Nautilus pullover
145kg x 14
145kg x 14 ( 2 with spot )

Single arm cable pulldowns
95kg x 13
85kg x 17

Chest supported T-bar rows
55kg x 10
45kg x 16
45kg x 13

HS high row
50kg x 15
50kg x 13
50kg x 12

Single arm life fitness UH row
61kg x 15
61kg x 14

Straight bar Cable curls
65kg x 14
65kg x 12
65kg x 10

Incline db curls
16kg x 10
14kg x 12
14kg x 11

Reverse pec deck
77kg x 15
77kg x 13
77kg x 12 + 15 sec iso hold

Leg raises into decline crunches
4 sets to failure

Legs (quad focus) - 25/03/23

Seated leg curl
124kg x 15
119kg x 16

Leg extensions
120kg x 16
110kg x 17

Hack squats
220kg x 7
180kg x 13

Horizontal HS leg press
200kg x 11
150kg x 18

Elevated reverse lunge
20x BW
20x BW

Adductors
183kg x 28
183kg x 23

Seated calf raise
70kg x 13
55kg x 15

Standing calf raise
45kg x 10/10/10

Hey, what's your body fat level like right now?

If you're not ashamed, post a photo, I'd love to see what it looks like, because you really carry a lot of weight

Cheers good diary.

Still very solid workouts, in the beginning of the workouts i’m still able to progress some lifts. Later in the workouts my energy level drops and it gets really hard to progress, so the cut is getting real

Kcals are going down tomorrow and cardio is going up

TD 3000
NTD 2600

Cardio:
6x per week 45 min fasted on the home trainer

PEDs:
No changes

I’ll be cutting until 30th of April, then i’ll start the recomp.

I’ll drop some shape updates this week, since my shape is in pretty good conditioning right now. I think around 6% at 225lbs.

Workouts from past week:

Push 27/03/23

Incline HS press
150kg x 10
110kg x 15

Flat HS press
130kg x 12~
100kg x 13
100kg x 10

HS plate loaded shoulder press
120kg x 6
100kg x 10
100kg x 8

Life fitness dip machine (chest focus)
120kg x 8
100kg x 11
100kg x 10
80kg x 13 + 5 partials

HS machine fly
82kg x 15
82kg x 13
82kg x 11 RP x 7 RP x 5

Single arm side lateral raise
12,5kg x 10
10kg x 12
10kg x 12

Dual rope pushdowns
21kg x 16
21kg x 15
21kg x 13

SA Overhead rope extensions
10kg x 11
10kg x 10
10kg x 10

Dumbell side laterals supersetted upright row
16kg x 18/16/15- 30kg x 18/16/15

Pull - 28/03/23

Single arm HS front pulldown
77,5kg x 10
67,5kg x 13

Neutral grip LF row
117kg x 10
101kg x 13

Chest supported t-bar row
55kg x 9
45kg x 15
45kg x 12

Assisted pull-ups (F)
15 x
12 x
11 x

Close grip cable rows
80kg x 11
60kg x 16
60kg x 15

Single arm panatta Preacher curls
16,25kg x 14
16,25kg x 12
16,25kg x 10

Single arm bdb cable curls
20kg x 13
20kg x 11
20kg x 10

Rear delt rope face pulls
60kg x 15
60kg x 13
60kg x 12 DS 45kg x 12 DS 30kg x 15

Life fitness abdominal crunch
86kg x 20
86kg x 18
86kg x 15
86kg x 13

Legs (hamstring focus) - 29/03/23

Lying leg curl
32,5kg x 14
32,5kg x 13
32,5kg x 12

Seated leg curl
80kg x 15
80kg x 14
80kg x 12 (stretch pause) x 4 (stretch pause) x 2 (stretch pause) x 2 + 10 partials

Banded Pendulum squat
55kg x 12
55kg x 11
55kg x 10

HS iso-lateral leg press
152,5kg x 15
152,5kg x 13
152,5kg x 12

Barbell stiff legged deadlift
140kg x 10
140kg x 10
140kg x 10

Adductor machine
71,25kg x 15
71,25kg x 13
71,25kg x 10 + 10 sec iso hold

Toe presses (in the horizontal legpress)
105kg x 15
105kg x 13
105kg x 11
105kg x 9

Arms & Abs - 31/03/23

Cable straight bar pushdowns
35kg x 18
35kg x 14 RP x4
35kg x 12 RP x4 RP x2
35kg x 12 RP x4 RP x2

Ez bar Cable curls
35kg x 15
35kg x 11 RP x4
35kg x 10 RP x3 RP x2
35kg x 9 RP x3 RP x3

Dips machine
120kg x 15
120kg x 14
120kg x 13

Single arm DB concentration curls
14kg x 15
14kg x 13
14kg x 10

Lying db extensions
18kg x 15
18kg x 13
18kg x 12 ds 12kg x 12

Seated Dumbell hammer curls
18kg x 15
18kg x 12
18kg x 10 ds 14kg x 12

Wrist curls
3 sets to failure

Leg raises Into Machine crunches
4 sets to failure

Legs (quad focus) - 01/04/23

Seated leg curl
119kg x 14
119kg x 11 RP x3
119kg x 9 RP x3 RP x2 RP x1

Leg extensions
120kg x 15
110kg x 15

Hack squats
210kg x 10
180kg x 13

Horizontal HS leg press
200kg x 12
150kg x 20
150kg x 19

Bodyweight lunges into bw squats
60 Steps + 15 squats
60 steps + 12 squats

Adductors
183kg x 28
183kg x 23

Seated calf raise
70kg x 13
70kg x 10
55kg x 15

Standing calf raise
45kg x 10/10/10

WEEK 6

Push - 03/04/23

Decline db press
60kg x 11
54kg x 12
50kg x 10

HS Incline press
125kg x 9
100kg x 11

HS iso lateral bench press
80kg x 7
65kg x 13
65kg x 11

Dumbell shoulder press
42kg x 9
38kg x 10
30kg x 11

Incline cable flys
15kg x 12
15kg x 9
10kg x 14

Life fitness machine side lateral
35kg x 14
35kg x 11
35kg x 11
30kg x 12

Dumbell side lateral dropset
20kg all the way to 8kg (increments of 2kg)

SA rope pushdowns
10kg x 16
10kg x 15
10kg x 14

Single arm overhead rope extensions
10kg x 14
10kg x 12
10kg x 11

Pull - 04/04/23

Cable pullover
85kg x 15
85kg x 14

Single arm cable pulldowns
95kg x 13
85kg x 17

Chest supported T-bar rows
55kg x 10
45kg x 16
45kg x 13

HS high row
52,5kg x 15
52,5kg x 13
52,5kg x 12

Single arm Nautilus row
100kg x 12
100kg x 11
100kg x 10

Straight bar Cable curls
65kg x 16
65kg x 13
65kg x 12

Incline db curls
16kg x 10
14kg x 12
14kg x 11

Reverse pec deck
77kg x 15
77kg x 13
77kg x 12 + 15 sec iso hold

Life fitness Abdominal crunch
88kg x 18
88kg x 16
88kg x 14
88kg x 12

Legs - 05/04/23

Lying leg curl
32,5kg x 16
32,5kg x 14
32,5kg x 12

Seated leg curl
82,5kg x 15
82,5kg x 14
82,5kg x 12 (stretch pause) x 3 (stretch pause) x 2 (stretch pause) x 1

Banded Pendulum squat
55kg x 13
55kg x 12
55kg x 11

HS iso-lateral leg press
155kg x 12
155kg x 10
155kg x 9

V-squat goodmornings
100kg x 10
110kg x 10
120kg x 10

Adductor machine
71,25kg x 15
71,25kg x 13
71,25kg x 10 + 10 sec iso hold

Toe presses (in the horizontal legpress)
108,75kg x 14
108,75kg x 12
108,75kg x 10
108,75kg x 9

Push + arms - 07/04/23

Incline HS press
155kg x 8
115kg x 14

Flat HS press
135kg x 10
115kg x 12
115kg x 8 RP x 3 RP x 2 RP x 1

Life fitness dip machine (chest focus)
120kg x 11
100kg x 15
100kg x 13

HS machine fly
89kg x 15
89kg x 13
89kg x 11 RP x 5 RP x 3

Dumbell side laterals supersetted upright row
18kg x 20/16/15- 30kg x 16/16/12 RP x 4 RP x 2

Straight bar cable front raise
25kg x 12
25kg x 11
25kg x 10

Dual rope pushdowns
24,5kg x 18
24,5kg x 16
24,5kg x

Life fitness preacher curls
60kg x 13
60kg x 11
60kg x 10

Lying db extensions
18kg x 12
18kg x 10
18kg x 9

Single arm cable curls
10kg x 13
10kg x 12
10kg x 11

Legs (quad focus) - 08/04/23

Seated leg curl
119kg x 14
119kg x 11 RP x3
119kg x 9 RP x5

Leg extensions
120kg x 15
110kg x 14
100kg x 13

Hack squats
210kg x 8
180kg x 10
150kg x 14

Horizontal HS leg press
200kg x 6
150kg x 10 x 3 x 2 x 1 (16 Myo reps)
150kg x 10 x 2 x 1 x 1 (14 Myo reps)
150kg x 10 x 2 x 1 x 1 (14 Myo reps)

Bodyweight reverse lunge
20 x
16 x

Adductors
183kg x 25
183kg x 20

Seated calf raise
70kg x 12
70kg x 10
55kg x 14

Standing calf raise
45kg x 10/10/10

WEEK 7

Back & abs - 10/03/23

HS front lat pulldown
55kg x 11
55kg x 10
55kg x 8

Neutral grip HS iso lateral row
120kg x 10
100kg x 13
100kg x 11

Incline db rows
32kg x 12
32kg x 12
32kg x 12

Neutral grip pulldowns
96kg x 11
89kg x 12
89kg x 12

Rack pulls
220kg x 5
180kg x 10
180kg x 8

Cable curls
35kg x 14
35kg x 12
35kg x 10

Incline db curls
16kg x 10
14kg x 12
14kg x 11

Reverse pec deck
82kg x 13
82kg x 11
75kg x 11 RP x5 RP x4

Leg raises into machine crunches
4 sets to failure

Push / 11/04/23

Decline db press
60kg x 11
54kg x 12
50kg x 11

HS Incline press
125kg x 9
100kg x 11

HS iso lateral bench press
80kg x 7
65kg x 10
60kg x 10

Dumbell shoulder press
40kg x 8
30kg x 11
30kg x 10
30kg x 8

Incline cable flys
15kg x 12
15kg x 9
10kg x 15
10kg x 14

Life fitness machine side lateral
37,5kg x 12
37,5kg x 10
37,5kg x 9
30kg x 12

Dumbell side lateral dropset
20kg all the way to 8kg (increments of 2kg)

SA rope pushdowns
11,25kg x 18
11,25kg x 15
11,25kg x 14

Single arm overhead rope extensions
10kg x 14
10kg x 12
10kg x 12

Legs (Hamstring focus) - 12/04/23

Lying leg curl
35kg x 16
35kg x 13
35kg x 12

Seated leg curl
85kg x 15
85kg x 14
85kg x 12 (RP) x 5 (RP) x 4 + 8 partials

Banded Pendulum squat
55kg x 14
55kg x 13
55kg x 12

HS iso-lateral leg press
155kg x 13
155kg x 10
155kg x 9

V-squat goodmornings
140kg x 10
140kg x 10
140kg x 10

Adductor machine
71,25kg x 16
71,25kg x 13
71,25kg x 10 + 10 sec iso hold

Toe presses (in the horizontal legpress)
108,75kg x 14
108,75kg x 12
108,75kg x 10
108,75kg x 9

Arms/Abs - 14/04/23

Straight bar cable pushdowns
80kg x 20
80kg x 12 (myo rep) x 5 (myo rep) x 3
80kg x 11 (myo rep) x 5 (myo rep) x 4

Alternating db curls
18kg x 15
18kg x 14
18kg x 12

Single arm overhead extensions
25kg x 18
25kg x 13
25kg x 12

Machine preacher curls
30kg x 15
30kg x 12
30kg x 10 ds 20kg x 8

BW dips
18 x
15 x
13 x

Seated db hammer curls
18kg x 12
18kg x 10
18kg x 9 ds 10kg x 12

DB side laterals supersetted with upright rows
18kg x 18/16/15 —- 30kg x 15/14/12

Life fitness machine crunches
88kg x 20
88kg x 18
88kg x 15
88kg x 15

Legs (quad focus) - 15/04/23

Seated leg curls
87,5kg x 18
70kg x 22

Leg extensions
100kg x 20
80kg x 22

Pendulum squat
55kg x 12
40kg x 16

Watson leg press
320kg x 12
240kg x 20

Single leg iso lateral HS leg press
150kg x 10
130kg x 13

Adductor machine
71,25kg x 15
63,25kg x 18

Toe press on leg press
90kg x 12
90kg x 10
90kg x 10
90kg x 9 ds 45kg x 10

WEEK 8

Back, Biceps & Abs 17/04/23

Assisted pull-ups (F)
20 x
18 x
15 x

Chest supported T-bar rows
55kg x 10
47,5kg x 15
47,5kg x 13

Single arm cable pulldowns
85kg x 13
75kg x 15

HS high row
55kg x 13
55kg x 11
55kg x 10

Single arm LF row (underhand)
61kg x 12
61kg x 12

Straight bar Cable curls
70kg x 13
70kg x 12
70kg x 10

Incline db curls
16kg x 10
14kg x 13
14kg x 11

Rear delt cable flys
15kg x 19
15kg x 18
15kg x 17

Leg raises superset into machine crunches
3 sets till failure

Chest, Triceps, side delts 18/04/23

Incline HS press
155kg x 9
115kg x 14

Flat HS press
140kg x 8
115kg x 12
115kg x 8 RP x 4 RP x 3

Life fitness dip machine (chest focus)
130kg x 10
110kg x 15
110kg x 12

HS machine fly
94kg x 14
94kg x 11
94kg x 10 RP x 5 RP x 4

Cable side lateral raise
10kg x 15
10kg x 13
10kg x 12

Front delt cable raises
25kg x 15
25kg x 13
25kg x 12

Dual rope pushdowns
28kg x 18
28kg x 15
28kg x 13 stretch pause x 3 stretch pause x 3

Lying db extensions
18kg x 12
18kg x 12
18kg x 9

Legs - 19/04/23

Seated leg curl (life fitness)
119kg x 13
119kg x 12
119kg x 10

Leg extensions (life fitness)
119kg x 12
119kg x 10
119kg x 9

Hack squats
200kg x 8
160kg x 12
140kg x 14

Horizontal HS leg press
175kg x 9
150kg x 14
150kg x 12

Stiff legged db deadlifts
55kg x 15
55kg x 13
55kg x 12

Adductors
142kg x 30
142kg x 30 (5 with spot)
142kg x 30 (8 with spot)

Seated calf raise
70kg x 13
70kg x 12
55kg x 13

Standing calf raise
45kg x 10/10/10


Workouts are still very good, can’t progress most of the lifts anymore but at most compounds i’m maintaining strenght while i’m way lighter bodyweight so that’s also progress i guess. I’ll be posting pics tomorrow, since i got time on my laptop. Can’t upload pics with my smartphone unfortunately. Weight is at 100kg / 220lbs right now. May 1th i’ll start my rebound since the cut was purely to increase insulin sensitivity and just being in good shape for summer. I think if i would diet a little harder for 3-4 weeks i would be ready for a bodybuilding show. Upperbody is like 4-6% bf right veins popping everywhere. Lower body needs more work, holding a lot of water it seems, maybe because of fatigue.

Current diet:
3000 kcals TD
2600 kcals NTD

Cardio:
40 min fasted 7x PW

Lypolitics + Peds:
Nothing has changed still on the same!