Rigeu’s PSL Sponsored logbook

[Rigeu]

Back on cruise + now do at least 8 weeks.

Since this week i backed off peds, i’ll pull bloods end of month to see where we are health wise. January will be cruising also and if bloods are in a good spot, i’ll make plans for a push phase.

Cycle for now:
150mg sustanon EW
150mg masteron EW
4 iu HGH ED

[Rigeu]

MONDAY — 02/12/24 PULL

Single arm HS front pulldowns
70kg x 12
70kg x 10
45kg x 13 (dual arm)

Barbell rows
150kg x 10
140kg x 13

Lat pulldowns
115kg x 13
115kg x 11
115kg x 10

Cable row
110kg x 15
110kg x 15
110kg x 15

Cable pullovers
80kg x 18
80kg x 15
80kg x 13

Single arm bdb cable curl
18kg x 15
18kg x 13
18kg x 12

SA DB hammer curl
22kg x 12
22kg x 11
22kg x 10

Life fitness machine crunches
4 sets to failure

Great workout, small progression still, pump was great!

Macros for the cruise won’t change yet, i’ll see the next few weeks how recovery and recomp changes and make adjustments from there.

Kcals
TD 4000
NTD 3500

[Rigeu]

TUESDAY — 03/12/24 PUSH

Incline db press
50kg x 13
50kg x 10

HS iso-lateral bench press
100kg x 9
80kg x 13

HS pec fly
115kg x 13
115kg x 10
101kg x 15

HS pin loaded chest press
82kg x 13
82kg x 11
82kg x 10

Cable flys cluster set
35kg x 14 rp x 10 rp x 8

Standing side lateral raise machine
10,5kg x 15
10,5kg x 13
10,5kg x 12

Bent over rear lateral machine
8kg x 18
8kg x 15
8kg x 13

SA overhead cuff extension
15kg x 15
15kg x 14
15kg x 12

SA cable cuff pushdowns
15kg x 13
15kg x 12
15kg x 12

[Rigeu]

FRIDAY — 06/12/24 ARMS, ABS

Everything bicep and triceps ex in supersets style!

Long rope cable pushdowns
60kg x 15
60kg x 14
60kg x 13

Arm blaster db curls
14kg x 15
14kg x 14
14kg x 13

Life fitness Preacher curls
71kg x 12
71kg x 11
71kg x 10

DB lying extensions
16kg x 15
18kg x 12
20kg x 10

Single arm bdb cable curls
17,5kg x 14
17,5kg x 13
17,5kg x 12

Single arm overhead extensions
17,5kg x 13
17,5kg x 12
17,5kg x 11

Life fitness seated biceps curl
65kg x 15
65kg x 13
65kg x 12

Life fitness dip machine
110kg x 14
110kg x 13
110kg x 12

Single arm cable laterals
10kg x 20
10kg x 18
10kg x 16

Reverse pec deck
103kg x 15
103kg x 14
103kg x 13

Leg raises superset decline bench crunches
4 sets to failure

[Rigeu]

FRIDAY — 06/12/24 ARMS, ABS

Everything bicep and triceps ex in supersets style!

Long rope cable pushdowns
60kg x 15
60kg x 14
60kg x 13

Arm blaster db curls
14kg x 15
14kg x 14
14kg x 13

Life fitness Preacher curls
71kg x 12
71kg x 11
71kg x 10

DB lying extensions
16kg x 15
18kg x 12
20kg x 10

Single arm bdb cable curls
17,5kg x 14
17,5kg x 13
17,5kg x 12

Single arm overhead extensions
17,5kg x 13
17,5kg x 12
17,5kg x 11

Life fitness seated biceps curl
65kg x 15
65kg x 13
65kg x 12

Life fitness dip machine
110kg x 14
110kg x 13
110kg x 12

Single arm cable laterals
10kg x 20
10kg x 18
10kg x 16

Reverse pec deck
103kg x 15
103kg x 14
103kg x 13

Leg raises superset decline bench crunches
4 sets to failure

SATURDAY — 07/12/24 LEGS

Seated calf raise
90kg x 13
90kg x 11
90kg x 10
90kg x 10
80kg x 12

HS single leg kneeling leg curl
40kg x 15
40kg x 12
40kg x 10

Leg extensions
140kg x 14
140kg x 12
140kg x 10

Pendulum squat
70kg x 9
60kg x 13

Watson leg press
320kg x 15
320kg x 13
320kg x 12

Seated leg curl
100kg x 15
105kg x 12
105kg x 10 + 5 partials + 10 sec iso hold

Life fitness pin loaded leg press
131,25kg x 15
131,25kg x 12

Friday and saturday’s workout. Still really great workouts, able to progress. But also just week 1 of the health phase.

[Rigeu]

MONDAY — 09/12/24 PULL

Single arm HS front pulldowns
70kg x 15
70kg x 12
80kg x 15 (dual)

Barbell rows
150kg x 12
140kg x 15

Lat pulldowns
115kg x 15
115kg x 15
115kg x 15

Cable row
110kg x 19
110kg x 18
110kg x 15

Cable pullovers
81,25kg x 18
81,25kg x 15
81,25kg x 13

Single arm bdb cable curl
18kg x 16
18kg x 14
18kg x 12

DB hammer curl
18kg x 15
18kg x 14
18kg x 12

Life fitness machine crunches
4 sets to failure

[Rigeu]

TUESDAY — 10/12/24 PUSH

Incline HS press
150kg x 8
120kg x 11

Flat HS press
140kg x 8
110kg x 11

Life fitness plate loaded dip machine
120kg x 14
120kg x 12
120kg x 10

HS pec fly
115kg x 12
115kg x 10
101kg x 12

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

Reverse pec deck
103kg x 18
103kg x 16
103kg x 12

Superset

Dual rope overhead cable extensions
31,5kg x 10
28kg x 10
24,5kg x 10

SA cable pushdowns
15kg x 13
15kg x 12
15kg x 12

Unfortunately a family member passed away sunday, i am able to get my workouts in, but it’s hard to thing of anything else... A few busy days ahead with everything regards to the funeral and stuff.

[Rigeu]

Sunday, monday and todays workout.

Cruise/health phase week 3. Got bloodwork next week Tuesday to see where we are at and what needs to improve before pushing again.

Weight everage last week: 107,7kg


SUNDAY — 15/12/24 LEGS

Seated calf raise superset donkey calf raise
80kg x 20 <> 140kg x 12
80kg x 18 <> 140kg x 12
80kg x 16 <> 140kg x 11
80kg x 15 <> 140kg x 10

Panatta Lying leg curls
50kg x 13
50kg x 12
50kg x 10 ds 40kg x 10 ds 30kg x 10

ATX belt squat
100kg x 10
140kg x 10
160kg x 10

Panatta hack squat
120kg x 15
140kg x 12

Leg extensions
80kg x 20
80kg x 16
80kg x 15

Panatta leg press
240kg x 19
240kg x 18

Standing leg curl
30kg x 15
30kg x 15
30kg x 15

GHR
20kg x 20
20kg x 20


MONDAY — 16/12/24 PULL

Single arm HS front pulldowns
75kg x 10
70kg x 15
90kg x 20 (dual)

Barbell rows
150kg x 12
140kg x 15

Lat pulldowns
117kg x 15
117kg x 15
117kg x 15

Cable row
112kg x 19
112kg x 18
112kg x 15

Cable pullovers
81,25kg x 18
81,25kg x 15
81,25kg x 13

Single arm bdb cable curl
18,5kg x 16
18,5kg x 13
18,5kg x 12

Seated DB hammer curl
18kg x 12
18kg x 11
18kg x 10

Life fitness machine crunches
4 sets to failure

TUESDAY — 17/12/24 PUSH

Incline db press
50kg x 13
52kg x 8

HS iso-lateral bench press
102kg x 8
82kg x 11
82kg x 8

HS pec fly
115kg x 13
115kg x 11
103kg x 13

HS pin loaded chest press
84,5kg x 11
84,5kg x 9
84,5kg x 8

Cable flys cluster set
35kg x 15 rp x 12 rp x 10

Standing side lateral raise machine
11kg x 15
11kg x 13
11kg x 12
11kg x 10

Bent over rear lateral machine
8,5kg x 18
8,5kg x 15
8,5kg x 13

SA overhead cuff extension
16kg x 15
16kg x 12
16kg x 10

SA cable cuff pushdowns
15kg x 15
15kg x 13
15kg x 12

[Rigeu]

Something different then logging my workouts!

Yesterday’s protein grocery run to keep me going for a few weeks!

-5kg of chicken
-2kg of beef (flank, ribeye, sirloin)
​-2kg of salmon
-2kg of egg whites
-20 eggs
​
Most of my meals consist of chicken or whey. 1 meal with beef and 1 meal with a mix of eggs and eggwhites. Salmon is on my rest days, my carbs will be a little bit lower and fats a little bit higher.

Carbs are jasmin rice / cream of rice, potatoe, pasta, oats and bread. Also a lot of fruit en veggies. I make sure i hit about 800-1000gr of veggies/fruits a day! This varies from bananas, apples, blue berrys, rasberrys, cherry’s and pineapple. For veggies it’s spinach, green beens, red onion, bell peppers, broccoli, brussel sprouts, califlouwer, cucumber, tomato.

Fats i mostly consume are peanut butter, almond butter, olive oil, macadamia nut oil, eggs, salmon, avocado.

[Rigeu]

Monday and yesterday’s workouts!

MONDAY 23/12/24 — PULL

Cable pullovers
75kg x 20
75kg x 18

Chest supported t-bar row
60kg x 10
50kg x 15

Lat pulldowns
95kg x 20
105kg x 18
105kg x 15

Cable rows
100kg x 20
100kg x 18
100kg x 18

HS high rows
100kg x 20
120kg x 15

Reverse pec deck
70kg x 20
70kg x 18
70kg x 15

Single arm panatta preacher curl
20kg x 12
20kg x 11
15kg x 15

Seated db hammer curls
16kg x 14
16kg x 12
16kg x 11

Leg raises superset ab crunch machine
4 sets to failure

TUESDAY 24/12/24 — LEGS

Single leg kneeling HS leg curl
30kg x 15
35kg x 15
40kg x 15

Single leg iso lateral HS leg press
120kg x 15
140kg x 15
160kg x 15

Leg extensions
95kg x 15
115kg x 15
135kg x 12

Seated leg curl
85kg x 15
95kg x 15
105kg x 12

Watson leg press
280kg x 20
320kg x 16

Adductor machine
FS x 25
FS x 20
FS x 18

Abductor machine
FS x 25
FS x 22
FS x 20

Toe press
132kg x 15
132kg x 12
132kg x 11
132kg x 10 + 5 slow partials