Pump from yesterday’s arm session was insane and it was at my flattest of the week before my weekly cheatmeal

Very small changes with calories but progressing nicely!

Since this week we started a new cycle which is the following:

300mg test e EW
450mg mast e EW
50mg Anavar ED (first 6 weeks)

Ancillaries:
4 iu HGH pre-bed ED
40mg Telmisartan
500mg Metformin pre-bed ED
200mg injectable L-carnitine ED

Macros:
3400 kcals TD (300 P, 425 C, 50 F)
3000 kcals NTD (300 P, 300 C, 65 F)

Current weight: 102kg / 225 lbs

After 3 days on this amount, might bump up carbs again next week. Still feels like being in a calorie deficit.

MONDAY — 12/08/24 PUSH

Incline HS press
150kg x 8
120kg x 13

Flat HS press
125kg x 11
125kg x 9

Life fitness plate loaded dip machine
125kg x 12
125kg x 11
125kg x 10

HS pec fly
105,5kg x 15
105,5kg x 13
105,5kg x 12 ds 70,5kg x 10

Single arm cuff side lateral raise
12,5kg x 16
12,5kg x 15
12,5kg x 13

Reverse pec deck
108kg x 17
108kg x 14
108kg x 12

Dual cuff cable pushdowns
65kg x 15
65kg x 13
65kg x 12

Single arm overhead cuff extensions
22,5kg x 14
22,5kg x 12
22,5kg x 12

TUESDAY — 13/08/24 PULL

Wide grip magnum pulldown
103kg x 15
103kg x 14
103kg x 13

Single arm HS front pulldowns
65kg x 10
65kg x 9
80kg x 15 (dual arm)

HS iso lateral wide grip row
130kg x 15
130kg x 13
130kg x 12

Close grip cable row
110kg x 14
110kg x 11
110kg x 10

Long rope cable pullovers
72,5kg x 20
72,5kg x 18
72,5kg x 16

Single arm bdb cable curls
14,25kg x 17
14,25kg x 15
14,25kg x 13

DB concentration preacher curl
16kg x 13
16kg x 11
16kg x 10

Leg raises
4 sets to failure

WEDNESDAY- 14/08/24 LEGS

Toe press
165,6kg x 15
165,6kg x 13
165,6kg x 12
165,6kg x 11

Lying leg curls
68kg x 15
68kg x 13
68kg x 12

Leg extensions
93kg x 20
93kg x 17
93kg x 14

Matrix 45 degree leg press
320kg x 17
320kg x 16
320kg x 15

Matrix machine squats
130kg x 10
130kg x 8

Walking db lunges
60kg x 12
60kg x 12

GHR
30kg x 20
30kg x 16 + 4 bw
30kg x 14 + 6 bw

Friday - 16/08/24 PUSH

Incline db press
56kg x 8
56kg x 7

Pin loaded HS chest press
105,5kg x 10
105,5kg x 8
84,5kg x 12

Incline cable flys
15kg x 13
15kg x 12
15kg x 10

HS pec fly
110kg x 12
110kg x 11
110kg x 10 ds 75kg x 10

Standing side lateral raise machine
11,25kg x 15
11,25kg x 12
11,25kg x 11
11,25kg x 10

Bent over rear lateral raise machine
8,25kg x 19
8,25kg x 16
8,25kg x 14

Dual rope pushdowns
65kg x 15
65kg x 13
65kg x 12

Overhead tricep bar extensions
40kg x 15
40kg x 13
40kg x 12

Saturday - 17/08/24 PULL

Single arm Panatta lat pulldown
100kg x 15
110kg x 12
120kg x 10

T-bar rows
80kg x 12
80kg x 10
80kg x 10

Panatta wide grip high row
70kg x 15
80kg x 12
80kg x 10

Panatta close grip machine row
70kg x 12
70kg x 11
70kg x 10

Long rope cable lat pullovers
80kg x 15
80kg x 14
80kg x 13

Panatta preacher curls
30kg x 18
35kg x 15
40kg x 10
40kg x 10

DB hammer curls
22kg x 12
22kg x 11
22kg x 10

Leg raises superset cable crunches
4 sets to failure

Another successful week boxed off, sunday is a rest day and monday will be a big legday. Slowly creeping up in bodyweight right now (+1lb average this week) and holding conditioning. Got 3 weeks vacation since yesterday so a lot more time to train and rest and there will be more free meals spend with my wife, that’s why i still don’t go to high with my calorie intake. I want this offseason to be very productive for a longgg run.

Progression across all workouts this week!

monday — 19/08/24 LEGS

Seated calf raises
90kg x 12
90kg x 11
90kg x 10
90kg x 10

Adductor machine
76,25kg x 20
76,25kg x 20
76,25kg x 18

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

Safety bar squats
145kg x 8
160kg x 8
165kg x 7
140kg x 10

Single leg HS horizontal leg press
160kg x 11
140kg x 14
140kg x 12

Leg extensions
125kg x 11
125kg x 10
110kg x 11 + 5 partials
40kg x 14 (single leg)

Lying leg curls
35kg x 15
35kg x 13
35kg x 10 ds 25kg x 10 ds 15kg x 10

tuesday — 20/08/24 PUSH

Incline HS press
150kg x 8
120kg x 13

Flat HS press
130kg x 9
110kg x 10

Life fitness plate loaded dip machine
125kg x 13
125kg x 11
125kg x 10

Cable flys
35kg x 15
35kg x 13
35kg x 12 ds 25kg x 12 ds 15kg x 15

Single arm cuff side lateral raise
12,5kg x 18
12,5kg x 16
12,5kg x 15

Reverse pec deck
108kg x 18
108kg x 15
108kg x 14

Dual cuff cable pushdowns
70kg x 15
70kg x 14
65kg x 13

Single arm overhead cuff extensions
22,5kg x 16
22,5kg x 13
22,5kg x 12

wednesday — 21/08/24 PULL

Lat pulldowns
110kg x 15
110kg x 13
110kg x 12

Close grip t-bar rows
100kg x 10
100kg x 9
100kg x 8 RP x 3 RP x 2

Chest supported db rows
44kg x 13
44kg x 12
44kg x 10

Single arm cable row
40kg x 16
45kg x 13
45kg x 12

Long rope cable pullovers
75kg x 18
75kg x 14
75kg x 12

Single arm bdb cable curls
15kg x 18
15kg x 15
15kg x 13

Life fitness SA preacher curl
30kg x 10
26,25kg x 12
26,25kg x 12

DB hammer curl dropset
22kg x 10 ds 18kg x 8 ds 14kg x 8

Leg raises superset cable crunches
3 sets to failure

saturday — 24/08/24 ARMS & Side delts

Toe press
125kg x 14
125kg x 13
125kg x 12
125kg x 11

Dual Cuff cable pushdowns
75kg x 16
75kg x 14
75kg x 13
75kg x 10 ds 55kg x 10 ds 45kg x 10

Cable curls
65kg x 16
65kg x 14
65kg x 13

Triceps bar overhead extensions
40kg x 15
40kg x 13
40kg x 12 + 10 sec iso hold

Incline DB curls
18kg x 15
18kg x 13
18kg x 10

Dips machine
130kg x 15
130kg x 13
130kg x 12

Close grip ez bar preacher curls
30kg x 16
30kg x 15
30kg x 14

DB side lateral raises into bb upright row
20kg x 15 <> 30kg x 15 (4 rounds)

Cable crunches
4 sets to failure

Calories came up again this week! Bodyweight had made some jumps to, a few more cheats then normal since i got 3 weeks holiday. Shape improved + workouts progressed!

Tomorrow i got one more pull workout and sunday i’ll go on a little trip with the wife for 2 days… after that i’ll pick up the routines again!

Sunday — 25/08/24 LEGS

Seated leg curls
105kg x 15
105kg x 13
105kg x 11

Single leg HS kneeling leg curl
35kg x 15
35kg x 14
35kg x 13

Leg extensions
130kg x 14
130kg x 12
130kg x 11

Watson leg press
320kg x 14
320kg x 12
320kg x 10

Pendulum squats
60kg x 8
50kg x 10
40kg x 12

Stiff legged DB deadlifts
70kg x 12
70kg x 10
70kg x 9

Seated calf raises
90kg x 15
90kg x 13
90kg x 10 ds 60kg x 10 sec iso hold + 10 partials out of the bottom

Monday - 26/08/24 PUSH

Incline db press
56kg x 8
50kg x 10

HS iso-lateral bench press
80kg x 8
70kg x 10
70kg x 8 ds 40kg x 8

Incline cable flys
15kg x 15
15kg x 13
15kg x 12

HS pec fly
110kg x 12
110kg x 11
110kg x 10 ds 75kg x 10

Standing side lateral raise machine
11,75kg x 13
11,75kg x 12
11,75kg x 10

Bent over rear lateral raise machine
8,25kg x 20
8,25kg x 16
8,25kg x 15

Dual rope pushdowns
67,5kg x 15
67,5kg x 12
67,5kg x 12

Overhead dual rope cable extensions
47,5kg x 13
47,5kg x 12
47,5kg x 10

Tuesday —27/08/24 PULL

Single arm HS front pulldowns
65kg x 12
65kg x 10
90kg x 14 (dual arm)

HS iso lateral wide grip row
140kg x 14
140kg x 12
140kg x 11

Close grip cable row
110kg x 15
110kg x 14
110kg x 13

Teres cable pulldown
96kg x 13
96kg x 12
96kg x 11

Long rope cable pullovers
75kg x 16
75kg x 14
75kg x 12

Single arm bdb cable curls
14,25kg x 17
14,25kg x 15
14,25kg x 13

DB hammer curls
20kg x 11
20kg x 10
20kg x

Leg raises
4 sets to failure

Thursday — 29/08/24 LEGS

Lying leg curls
70,3kg x 15
70,3kg x 13
70,3kg x 12

Leg extensions
95,3kg x 20
95,3kg x 17
95,3kg x 145

Matrix 45 degree leg press
320kg x 16
320kg x 15
320kg x 140

Matrix machine squats
140kg x 8
120kg x 11
120kg x 19

Walking db lunges
60kg x 12
60kg x 12

GHR
30kg x 20
30kg x 16 + 4 bw
30kg x 14 + 6 bw

Toe press
168kg x 12
168kg x 10
168kg x 9
168kg x 8

Friday — 30/08/24 PUSH

Incline HS press
150kg x 8
120kg x 13

Flat HS press
130kg x 10
110kg x 12
110kg x 10 RP x 5 RP x 3

Life fitness plate loaded dip machine
130kg x 13
130kg x 12
130kg x 10

HS pec fly
110kg x 13
110kg x 12
110kg x 10 ds 82kg x 8 ds 62kg x 12

Single arm cuff side lateral raise
12,5kg x 20
12,5kg x 18
12,5kg x 16

Reverse pec deck
108kg x 18
108kg x 15
108kg x 14

Dual cuff cable pushdowns
75kg x 15
75kg x 14
75kg x 13

Single arm overhead cuff extensions
25kg x 14
25kg x 13
25kg x 12

Current shape

Really pleased with the new products from PSL by the way. Their test e 200ml and mast e 150mg is super smooth since then i have no issues anymore with Pip and the anavar is from top notch quality. The pumps and look i got during my workout is just freaky!

Tuesday — 03/09/24 LEGS

Toe press
168kg x 15
168kg x 13
168kg x 12
168kg x 11

Lying leg curls
72,6kg x 13
72,6kg x 11
72,6kg x 10 + 5 partials + 10 sec iso hold

Leg extensions
96,4kg x 18
96,4kg x 15
96,4kg x 1

Matrix Hacksquat
160kg x 12
160kg x 11
120kg x 14

Matrix 45 degree leg press
250kg x 20
250kg x 18
250kg x 16

Adductor machine
103,4kg x 15
103,4kg x 13
103,4kg x 11

Seated leg curl
75,3kg x 15
75,3kg x 15
75,3kg x 13

Legs were completely fried after this workout! Few hours later and i’m feeling the doms coming up already.

Rigeu wrote: ↑Fri Aug 30, 2024 7:52 pm Current shape

Shape looks great

Wednesday - 04/09/24 PUSH

Incline db press
56kg x 10
50kg x 12

HS iso-lateral bench press
80kg x 11
80kg x 9
80kg x 8

Incline cable flys
25kg x 15
25kg x 13
25kg x 12

HS pec fly
110kg x 15
110kg x 11
110kg x 10 ds 82kg x 8 ds 61kg x 8

Standing side lateral raise machine
11,75kg x 15
11,75kg x 13
11,75kg x 11

Bent over rear lateral raise machine
8,5kg x 20
8,5kg x 16
8,5kg x 14

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

Overhead dual rope cable extensions
47,5kg x 14
47,5kg x 12
47,5kg x 11