Very productive back workout today!

Single arm HS front pulldowns
60kg x 15
70kg x 10

Wide grip magnum pulldown
75kg x 15
75kg x 13
75kg x 12

HS iso lateral wide grip row
120kg x 15
120kg x 13
120kg x 12

Close grip cable row
100kg x 15
100kg x 14
100kg x 13

Cable pullovers
75kg x 20
75kg x 18
75kg x 15

Donkey calf raise machine
110kg x 20
110kg x 18
110kg x 17
110kg x 16

Rope ab crunches
4 sets to failure

PUSH today

Incline HS press
150kg x 8
120kg x 12

Flat HS press
120kg x 10
120kg x 8

Life fitness plate loaded dip machine
120kg x 12
120kg x 10
100kg x 15

HS pec fly
105,5kg x 14
105,5kg x 12
105,5kg x 10 ds 77,5kg x 8

Single arm cuff side lateral raise
12,5kg x 15
12,5kg x 13
12,5kg x 12

Reverse pec deck
105,5kg x 18
105,5kg x 16
105,5kg x 15

Barbell front raise
25kg x 20 x 3 sets

Rope pushdown superset life fitness bicep curl
28kg x 15 > 57,5kg x 15
28kg x 14 > 57,5kg x 14
28kg x 13 > 57,5kg x 13
28kg x 12 > 57,5kg x 12

Toe press
161kg x 15
161kg x 13
161kg x 12
161kg x 11

Lying leg curls
67,4kg x 14
67,4kg x 13
67,4kg x 12

Leg extensions
93kg x 18
93kg x 15
93kg x 14

Matrix 45 degree leg press
320kg x 16
320kg x 15
320kg x 14

Matrix machine squats
120kg x 12
120kg x 10

Walking db lunges
60kg x 12
60kg x 12

GHR
30kg x 15 + 5 bw
30kg x 13 + 7 bw
30kg x 12 + 8 bw

Push day and as promised post workout pics

Cable flys
25kg x 12
25kg x 11
25kg x 11

Incline db press
50kg x 10
42kg x 15

Pin loaded HS chest press
82kg x 12
103kg x 10
124kg x 8 ds 82kg x 8 ds 61kg x 8

HS pec fly
87kg x 15
103kg x 12
103kg x 10

Life fitness plate loaded dip machine
140kg x 10
120kg x 12

Dual cable pushdowns
70kg x 15
70kg x 13
70kg x 12

Overhead tricep bar extensions
40kg x 12
40kg x 11
40kg x 12

Seated life fitness side lateral raise
47,5kg x 15
47,5kg x 14
47,5kg x 12
47,5kg x 11

Bent over rear lateral raise machine
8kg x 18
8kg x 16
8kg x 14

Yesterday’s pull workout! Today is rest tomorrow we go for another great week

Lat pulldowns
110kg x 13
110kg x 12
110kg x 11

Chest supported db rows
44kg x 15
44kg x 13
44kg x 12

Single arm chest supported cable row
95kg x 15
95kg x 14

Wide grip cable row
110kg x 15
110kg x 13
110kg x 12

Long rope cable pullovers
75kg x 15
75kg x 13
75kg x 12

Single arm bdb cable curls
14,25kg x 18
14,25kg x 15
14,25kg x 13

DB concentration preacher curl
16kg x 12
16kg x 11
16kg x 10

DB hammer curl dropset
22kg x 10 ds 16kg x 10 ds 12kg x 10

Leg raises superset cable crunches
3 sets to failure

Monday was legday and yesterday Push. Today we rest. Made a small adjustment in calories, just an increase in 50gr of carbs on training days but it already made a massive change in my physique.

Seated calf raises
87,5kg x 15
87,5kg x 12
87,5kg x 12
87,5kg x 11

Adductor machine
71,25kg x 20
71,25kg x 19
71,25kg x 18

Seated leg curls
102,5kg x 12
102,5kg x 11
102,5kg x 10

Safety bar squats
145kg x 8
155kg x 8
165kg x 8

Single leg HS horizontal leg press
155kg x 14
155kg x 13
155kg x 12

Leg extensions
125kg x 11
125kg x 10
105kg x 12 + 5 partials

Lying leg curls
35kg x 14
35kg x 12
35kg x 11


06/08/24 PUSH

HS Pec fly
125kg x 12
140kg x 10

Flat HS press
120kg x 12
120kg x 11
140kg x 8

Incline cable fly
10kg x 15
12,5kg x 13
15kg x 12

Pin loaded HS press
75kg x 8
100kg x 8
110kg x 8

Life fitness plate loaded dip machine
80kg x 12
110kg x 12
140kg x 12

Straight bar pushdown superset underhand cable pushdowns
90kg x 12 > 45kg x 15
90kg x 10 > 45kg x 12

Triceps bar incline skullcrushers
40kg x 12
50kg x 12
50kg x 10

Triceps dip machine
125kg x 12
125kg x 10

Single arm cuff lateral raise
12,5kg x 15
12,5kg x 14
12,5kg x 13

Reverse pec deck
108kg x 16
108kg x 14
108kg x 13

Your body looks like it really likes those carbs. Completely carb loaded.

Pull workout

Straight bar cable pullovers
40kg x 15
40kg x 13
40kg x 12

Matrix plate loaded lat pulldown
180kg x 13
180kg x 12

Chest supported wide grip matrix row
100kg x 14
100kg x 13
100kg x 12

Single arm cable row
45kg x 15
45kg x 14

T-bar rows
80kg x 12
100kg x 8

Dual handle cable curls
15,8kg x 15
15,8kg x 12
15,8kg x 11

Preacher curl machine
54kg x 8
50kg x 10
44kg x 15

Rope crunches superset woodchoppers
4 sets to failure

RoidRage69 wrote: ↑Wed Aug 07, 2024 3:50 pm Your body looks like it really likes those carbs. Completely carb loaded.

Lol honestly was pretty damn flat right here mate, i’m around 375gr of carbs on training days right now. The day before i took this pic i had a crazy leg workout and lost about 2,5kg on the scale overnight, mostly water weight.

I think if i had 2-3 days with 600gr+ of carbs it would look even freakier .

Friday - LEGDAY

Toe press
123,75kg x 15
123,75kg x 14
123,75kg x 12
123,75kg x 11

Seated leg curls
102,5kg x 15
102,5kg x 14
102,5kg x 13

Single leg HS kneeling leg curl
32,5kg x 15
32,5kg x 14
32,5kg x 13

Leg extensions
127,5kg x 15
127,5kg x 14
127,5kg x 13

Watson leg press
320kg x 15
320kg x 14
320kg x 13

Pendulum squats
60kg x 10
50kg x 12
50kg x 10

Stiff legged DB deadlifts
67,5kg x 14
67,5kg x 13

Saterday - ARMS/SHOULDERS

Dual rope pushdown
60kg x 15
60kg x 14
60kg x 13

Dual handle cable curls
31,5kg x 15
31,5kg x 13
31,5kg x 12

Dual rope overhead extensions
55kg x 14
55kg x 10
45kg x 10

Incline db curls
18kg x 15
18kg x 13
18kg x 12

Lying db extensions
18kg x 15
18kg x 13
18kg x 11

Dumbell hammer curls
22kg x 15
22kg x 13
22kg x 12

DB Side lateral raises superset BB upright raise
3x12-20

Life fitness ab crunch machine
3 sets to failure

PSL came with some awesome new stuff! Next week I’ll make a post about what’s going to be my cycle next push phase