Very solid backday! Shape is getting better with the weeks, body is using all the extra calories! Looking even leaner.

FRIDAY — 06/09/24 BACK + R. DELTS

Medium grip mag pulldowns
108kg x 13
107kg x 12

Single arm HS front pulldowns
40kg x 12
55kg x 11
65kg x 9

Dual handed HS front pulldowns
80kg x 13
80kg x 12

HS low row
80kg x 12
120kg x 12
130kg x 10

Single arm cable pulldown
75kg x 15
80kg x 13

Wide grip seated cable row
100kg x 15
100kg x 13
100kg x 12

Smith machine shrugs superset db shrugs
100kg x 15 <> 40kg x 15 ( 3 sets )

Reverse pec deck
80kg x 20
80kg x 17
80kg x 15

Shape post workout

Changed it up on legday today, but really had a good one!

Sunday — 07/09/24 LEGS

Toe press
127,5kg x 15
127,5kg x 13
127,5kg x 12
127,5kg x 11 + 10 partials

Single leg HS kneeling leg curl
35kg x 15
40kg x 14

Single leg HS iso lateral leg press
140kg x 20
180kg x 14

Leg extensions
115kg x 14
125kg x 10

Watson leg press ascending set
Started with 2 plates a side all the way up to 7 plates per side, every set was 10 reps, the only rest break is when your trainings partner is putting on another plate!

Seated leg curls
95kg x 15
105kg x 13
105kg x 11

Reverse stance v-squat
120kg x 15
160kg x 12

Stiff legged DB deadlifts
70kg x 14
70kg x 12
70kg x 11

Monday — 09/09/24 PUSH

Incline HS press
150kg x 9
120kg x 13

Flat HS press
135kg x 8
110kg x 13
110kg x 10 RP x 5 RP x 3

Life fitness plate loaded dip machine
130kg x 13
130kg x 12
130kg x 11

HS pec fly
110kg x 15
110kg x 12
110kg x 10 ds 82kg x 8 ds 62kg x 12

Single arm cuff side lateral raise
13kg x 16
13kg x 15
13kg x 13

Reverse pec deck
108kg x 19
108kg x 16
108kg x 15

Dual cuff cable pushdowns
77,5kg x 15
77,5kg x 14
77,5kg x 13

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

Tuesday — 10/09/24 PULL

Lat pulldowns
112,5kg x 13
112,5kg x 12
112,5kg x 11

Close grip t-bar rows
100kg x 12
120kg x 8
60kg x 20

Chest supported db rows
40kg x 13
40kg x 12
40kg x 11

Single arm cable row
50kg x 13
50kg x 12
50kg x 11

Long rope cable pullovers
75kg x 20
75kg x 18
75kg x 14

Single arm bdb cable curls
15kg x 20
15kg x 18
15kg x 16

Life fitness SA preacher curl
63,75kg x 13
63,75kg x 12
63,75kg x 11

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

Leg raises superset cable crunches
3 sets to failure

Thursday — 12/09/24 LEGS

Seated calf raise
95kg x 15
95kg x 13
95kg x 12
95kg x 10

Seated leg curl
110kg x 14
110kg x 12
110kg x 11

Pendulum squat
70kg x 10
60kg x 12
60kg x 10

Single leg HS horizontal leg press
160kg x 13
160kg x 11
160kg x 10

Leg extensions
125kg x 12
125kg x 11
125kg x 11
45kg x 14 (single leg)

Lying leg curls
37,5kg x 12
37,5kg x 9
30kg x 15

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

Friday - 13/09/24 PUSH

Incline db press
58kg x 8
50kg x 13

HS iso-lateral bench press
90kg x 9
80kg x 10
80kg x 9

Incline cable flys
17,5kg x 12
17,5kg x 11
17,5kg x 10

HS pec fly
112,5kg x 12
112,5kg x 11
112,5kg x 10

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

Bent over rear lateral raise machine
8,75kg x 18
8,75kg x 16
8,75kg x 14

Dual rope pushdowns
72,5kg x 13
72,5kg x
72,5kg x

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

Weight is slowly creeping up. Around 104kg but still very lean, so a lot more room to increase calories. Gaining about 0,2kg - 0,5kg BW Weekly so that’s in a good spot. Workouts progressing every session. Small jumps, but better that nothing.

Peds stay the same, calories will increase after the weekend again! I’ll post a full day of eating with macro breakdown to give you guys an idea

Rigeu wrote: ↑Mon Sep 02, 2024 10:39 am 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!

I only use PSL products. Just finished 7 weeks of tren and I got stronger and more muscle while dropping 16 lbs of weight from my frame. Absolutely amazing the quality of the products from PSL. I think its safe to say the Europharmcies has the best gear on the planet.

When to the opening of a gym of one of my close friends. Very good equipment, all old school panatta pieces. Did pull and man everything fellt great!

Saturday — 14/09/24 PULL

SA panatta pulldown
120kg x 15
130kg x 12
130kg x 11

Panatta wide grip high row
80kg x 15
80kg x 13
80kg x 12

Lat pulldowns
80kg x 15
80kg x 13
80kg x 12

V-bar seated cable rows
120kg x 12
120kg x 11

Bent over db rows
44kg x 15
44kg x 13
44kg x 12

Pannata preacher curl machine
40kg x 15
40kg x 12
40kg x 10

Cable rope hammer curls
50kg x 15
50kg x 14
50kg x 13 ds 40kg x 10 ds 30kg x 10

Leg raises
4 sets to failure

Yesterdays legday was a killer!

Monday — 16/09/24 LEGS

Toe press
131,25kg x 14
131,25kg x 13
131,25kg x 12
131,25kg x 11

Seated leg curls
110kg x 12
110kg x 11
110kg x 10

Leg extensions
130kg x 16
130kg x 13
130kg x 12

Watson leg press
320kg x 16
320kg x 14
320kg x 13

Pendulum squats
60kg x 10
60kg x 9
50kg x 13

Single leg HS kneeling leg curl
35kg x 15
40kg x 12
40kg x 11

Stiff legged barbell deadlifts
160kg x 11
160kg x 9
160kg x 9