Training??

Yesterdays leg workout really demolished me. It’s always nice having a trainingspartner pushing you past what you think you’re capable of. With legdays like these a trainingspartner really can take you to a new level.

The workout:

Seated leg curl
102,5kg x 13
102,5kg x 12
102,5kg x 11

Pendulum squats
80kg x 13
80kg x 12
80kg x 11

After set three my quads where screaming and bursting full with blood!

Watson leg press (3 sec eccentrics)
330kg x 15
330kg x 12 Myo rep x 3
330kg x 10 myo rep x 2 Myo rep x 1

Leg extensions (1 sec hold at the top)
97,5kg x 14
97,5kg x 12
97,5kg x 11

Bulgarian split squat in the smith
60kg x 12
60kg x 10
(full ROM on these stretch all the way down and don’t rush out of the bottom)

Single leg iso lateral kneeling leg curl
37,5kg x 15
37,5kg x 15
37,5kg x 15 ( all out failure )

Adductor machine
71,25kg x 20
71,25kg x 18
71,25kg x 16

Legs always have been a weak point, but the slowly start to catch up.

Short and sweet freestyle workouts since i’m on holiday. Hitting more of a bro split style then PPL to allow the body to recover and be fresh once i’m back home!

ARMS & CALVES

HS preacher curl
60kg x 12
60kg x 11
60kg x 10 ds 35kg x 10 ds 25kg x 12

Cross-body triceps pushdowns
9,25kg x 15
9,25kg x 15
9,25kg x 15
9,25kg x 14

Behind the back cable curls
14,25kg x 15
14,25kg x 12
14,25kg x 10A

Machine dips
110kg x 15
110kg x 13
110kg x 12
110kg x 12 ds 80kg x 10 ds 45kg x 10

Smith machine JM press
40kg x 15
40kg x 15
40kg x 13

Dumbell hammer curls
20kg x 12
20kg x 10
16kg x 13

Standing HS calf raises
135kg x 14
135kg x 12
135kg x 11
135kg x 10 ds 90kg x 6 ds 45kg x 6

Holiday workouts!

Still made it happen after breakfast i went after a workout in a really solid gym.

Made sure i ate enough protein and for the rest i enjoyed myself.

Ate like a king but weight only increased with 1kg.

This week i’ll recomp a little bit and then it’s time to go into a grow season again!

ARMS & CALVES 03/09

HS preacher curl
60kg x 12
60kg x 11
60kg x 10 ds 35kg x 10 ds 25kg x 12

Cross-body triceps pushdowns
9,25kg x 15
9,25kg x 15
9,25kg x 15
9,25kg x 14

Behind the back cable curls
14,25kg x 15
14,25kg x 12
14,25kg x 10

Machine dips
110kg x 15
110kg x 13
110kg x 12
110kg x 12 ds 80kg x 10 ds 45kg x 10

Smith machine JM press
40kg x 15
40kg x 15
40kg x 13

​Dumbell hammer curls
20kg x 12
20kg x 10
16kg x 13

Standing HS calf raises
135kg x 14
135kg x 12
135kg x 11
135kg x 10 ds 90kg x 6 ds 45kg x 6

LEGS A 04/09
Lying leg curl
74kg x 14
74kg x 13
74kg x 11

​Nautilus hack squat
250kg x 10
200kg x 12
150kg x 18

HS linear leg press
333kg x 15
333kg x 13
333kg x 12

HS Leg extensions (last set superset W lunges)
75kg x 12
75kg x 11
75kg x 10 x 40 steps on walking lunges

HS seated leg curl
​82kg x 15
82kg x 14
82kg x 12

Adductor machine
143kg x 25
143kg x 23
143kg x 22

​BW hyperextensions (glute/ham focus)
20 x
16 x
15 x

​PUSH A 05/09

Incline db press
52kg x 10
42kg x 12

​HS neutral grip iso-lateral bench press
80kg x 8
60kg x 10

​HS decline press
140kg x 9
120kg x 12
120kg x 12

​Incline cable flys
14,25kg x 15
14,25kg x 14
14,25kg x 13

Crusifix cable side lateral raises
6,25kg x 19
6,25kg x 16
6,25kg x 14
6,25kg x 12

Straight bar cable pushdowns
38,75kg x 17
38,75kg x 15
38,75kg x 12

Samurai cable triceps extensions
11,25kg x 10
9,75kg x 12
9,75kg x 11

​DB side laterals superset barbell upright row
3 rounds 22kg x 15 on dbs, 30kg x 15 on UR

​Seated calf raise
70kg x 15
70kg x 12
70kg x 10
60kg x 12

​HS abdominal crunch
88kg x 20
88kg x 15
88kg x 14
88kg x 12

​PULL A 06/09

​Dual handle lat pulldowns
77kg x 15
77kg x 13
77kg x 12

​HS high row
120kg x 15
120kg x 14
120kg x 14

​Assisted pull-ups
40kg x 8
47kg x 10
50kg x 12

​Life fitness neutral grip row
103kg x 11
96kg x 13
96kg x 12

​Close grip underhand cable row
87kg x 15
87kg x 15
87kg x 15

​Reverse pec deck
61kg x 20
61kg x 17
61kg x 16 RP x 8 RP x 6

​Straight bar cable curls
31,5kg x 15
31,5kg x 13
31,5kg x 12

​HS preacher curl
60kg x 12
53kg x 12
53kg x 10

​Leg raises
4 sets to failure



LEGS B

​HS Single leg iso lateral kneeling leg curl
30kg x 15
30kg x 15
30kg x 13

​Smith machine RDL
140kg x 12
140kg x 12
140kg x 12

​Nautilus hack squat
250kg x 10
200kg x 14

HS linear hacksquat
100kg x 15
100kg x 13
100kg x 12

Leg extensions
75kg x 14
75kg x 12
75kg x 11

Elevates front feet reverse lunge
20kg x 15
20kg x 15

Adductor superset abduction
143kg x 25 <> 103kg x 15
143kg x 25 <> 103kg x 15
143kg x 25 <> 103kg x 15

​PUSH 2

Standing calf raises
135kg x 15
135kg x 13
135kg x 11
135kg x 10

Incline HS press
120kg x 10
100kg x 12
100kg x 10

Pin loaded HS chest press
103kg x 8
82kg x 12
82kg x 11
82kg x 10

HS shoulders press
70kg x 12
70kg x 11
70kg x 10

HS pec fly
96kg x 14
96kg x 12
96kg x 11 ds 75kg x 8 ds 54kg x 10

HS side lateral machine raises
40kg x 15
40kg x 13
40kg x 12
40kg x 12 + 5 partials

Rope pushdowns
20kg x 20
25kg x 15
25kg x 14

Dips machine
110kg x 12
110kg x 11
110kg x 10

HS triceps extensions
46kg x 16
46kg x 15
46kg x 15 RP x 5

​BACK, BICEPS, REAR DELTS 2
Cable pullovers
31,5kg x 20
31,5kg x 17
31,5kg x 15

Wide grip ISO-lateral HS row
160kg x 15
160kg x 13
160kg x 12

Wide grip HS pulldowns
120kg x 15
120kg x 13
120kg x 12

​Underhand grip cable row
​87kg x 15
87kg x 15
87kg x 15

Weighted hyperextensions
20kg x 20
20kg x 18
20kg x 16

Cable rear lateral flyes
6,25kg x 25
6,25kg x 23
6,25kg x 20

​Barbell curls
35kg x 15
35kg x 12
35kg x 10

Behind the back cable curls
13,75kg x 12
13,75kg x 10
13,75kg x 10

Rope crunches
4 sets to failure

Holiday is over and PSL came with a new care package! Once again thanks to PSL for providing me with the best gear, best service for years.

New plans are being made, it's time to get big. First week after holiday i did a little recomp, calories around where i left for vacation. Right now i'm starting with a slight surplus. Let's see what the scale does, otherwise we will increase calories even more. Few weeks on lower peds, i'll do bloodwork in about 4 weeks, if everything is fine we'll start with a new pushfase. Thinking about increasing my protein a little bit more first before anything else since Milos is preaching about it in almost every podcast and most BB benefit from it. We'll see.

Right now the calories are:

TD 4720 cals
300 P
700 C
80 F

NTD 4100 cals
300 P
500 C
100 F

Peds (1ml TRT plus):
200mg Test e
200mg Mast e
4iu HGH ED

Cardio:
30 min on the bike fasted 6x PW
10.000 steps daily

Shape update + PSL gear touchdown

Update time:

Back at it again! Started a new pushfase since bloods came back G2G last week.

Changed up training also, i’m doing a more high volume program right now from John Meadows called The Gamma Bomb. I’ve ran it a few times with great results. When the lower volume approach is boring me i’m always going back to this program.

First 6 weeks is focussed on upper body, then 1 week deload and other 6 weeks is focus on lower body.

Start of the growphase / blast:
Test e 750mg EW
EQ 500mg EW
NPP 300mg EW
4 iu GH daily
15 iu lantus daily
5-10iu novarapid pre & post WO

Macros:

TD 5120 kcals
350 P
750 C
80 F

NTD 4300 cals
350 P
500 C
100 F

Cardio:
30 min on the bike fasted 6x PW
8-10k steps daily

Killer workout from yesterday:

Toe press
6 sets 10 reps (all to failure)

Lying leg curls
40kg x 8 + 10 partials
40kg x 8 + 10 partials
35kg x 8 + 10 partials
35kg x 8 + 10 partials

Adductor
3 failure sets between 12- 15 reps

Pendulum squats (2 sec paused at the bottom)
8 x 20kg
8 x 40kg
8 x 60kg
8 x 70kg
8 x 75kg

Watson leg press
200kg x 30 (without any pause non stop reps)
240kg x 30 (without any pause non stop reps)
280kg x 30 (with 2 pauses because burn got so insane)

Leg extensions
3 sets 100kg x 8
2 sec hold at the top, 4-5 sec eccentrec, explode up. Between every set 30 sec quad stretch

Stiff legged Dumbell deadlift
65kg x 8
65kg x 8
65kg x 8

Also shape update at 108-109kg & TD from PSL

Touchdown!

PSL coming in with new goodies!
Test e 200mg/ml in 15ml vials
Mast e 150mg/ml in 15ml vials

Just started it last week. Very smooth oil, it’s pip free! Maybe less total mg per ml but so much worth having zero pip.

Currently in my 12th week in a surplus. Weight is around 112-113kg right now (246-248 lbs). I’ll be pushing for another 4 weeks (finishing the year strong ). I’ll start a cut in January to lose some fluff, increase insuline sensitivity and get my appetite back normal. Been pushing 5K + kcals for the last 8 weeks, currently on 5320 on workout days and it will go up one more time i think.

Cycle slowly titrated upwards
Currently:

Test e 800mg EW
EQ 750mg EW
NPP 400mg EW
6 iu GH daily
20 iu lantus daily
10-15iu novarapid pre & post WO

Today was a pushday:

Decline bb press
142,5kg x 9
125kg x 13

Incline HS press
130kg x 10
100kg x 15

Cable flys
45kg x 13
45kg x 11
45kg x 10

Machine dips
130kg x 12
130kg x 11
102,5kg x 18

Bent over rear lateral raises
3x20x7,5kg

DB side laterals bench supported
14kg x 15
14kg x 15
14kg x 13
14kg x 12

Life fitness shoulder press
62,5kg x 12
62,5kg x 11
62,5kg x 10

Dual rope cable pushdowns
28kg x 15
28kg x 15
28kg x 15

Ez bar overhead extensions
35kg x 15
35kg x 15
35kg x 15

Toe presses
8 reps (8 sec hold at the top and 8 sec at the stretch) repeat 2x until 24 reps (3 sets with 90kg)

Update:

First week back to lower calories after 17 weeks in a surplus. Man feels good to eat a little bit less. Ended the bulk with 6000 calories on training days and 5000 on non training days. Bodyweight went up to an all time high of 118kg / 260 lbs.

Didn’t want to push it any further with calories and wanted to give my digestion a little break so time for a little mini cut. Backed down my calories to 4500 calories on training days and 3800 on non training days.

Gear changed up also:
Test e 600mg EW
Primo 400mg EW
Mast e 400mg EW
HGH 6 iu daily
Novarapid 5-10iu pre & post WO

Cardio:
30 min fasted on the bike 6x PW

Weighttraining:
5 days a week (legs, chest & shoulders, rest back, arms, repeat).

Weight dropped quickly the first 2 weeks! 10 lbs the first week and another 4 lbs in the second. Was to be expected. Lost a lot on f water weight. Workout have been great though, still able to progress and got some PR’s here and there. Sleep improved massively and that’s doing my recovery good. Last few weeks i was snoring loud as fuck to the point i got sleep apnea again. I’m not able to sleep with the CPAP unfortunately ><.

Changes in made this week:

Kcals intake on training days 4200
Kcals intake on rest days 3500

I’ll be adding clen at 20mcg per day, yohimbine at 20mg pre fasted cardio and GW-0742 since of today. Gear dosages will be the same. Let’s see how fast i can get shredded

Also PSL came in with the goods yesterday!

Update:

Week 5 on the cut is complete! It’s going better than expected. I think 3 more weeks and i’m primed and ready for a new growth phase. But i’ll be cruising for a little while keep kcals at a slight surplus and go from there. Got bloods planned end of April and if everything is good i’ll go for another push phase.

Back to the cut. From week 3 to 5 the only changes i made is that i dropped my carbs with 50gr carbs every single week (200 kcals) and increased the clen from 20mcg all the way up to 80mcg where it will stay. That kept fatt loss in a good spot. Lost around 1kg a week. I also took out primo and added more masteron. The 15ml EP mast e is by far the best mast i ever used. It’s just super smooth and i got zero pip from it. I also added in Anavar at 50mg/day. Very good pumps and strenght increase right away and the cosmetic look it brings is great! Last thing i added was Yohimbine at 20mg before fasted cardio. Performance in the gym is still very high, strenght didn’t go down at all so that’s a good sign. I’ll be making some pics from the current shape this week and i’ll be updating it currently at 107kg with 7-8% bf i guess.

Gear right now up also:
Test e 600mg EW
Mast e 800mg EW
Anavar 50mg ED
HGH 6 iu daily
Yohimbine 20mg before fasted cardio

Cardio:
30 min fasted on the bike 7x PW

Weighttraining:
5 days a week (legs, chest & shoulders, rest, back, arms, repeat).

Kcals:
3500 TD
3000 NTD
1 cheatmeal on saterday or sunday
If weight drops to fast i’ll be adding a high day with the addition of 250gr carbs for that day