Rigeu’s PSL Sponsored logbook

[Rigeu]

Week 4 of the trainingsprogram!

Still able to progress almost every lift on every workout.

Unfortunately my bodyweight stalled, even came down a little bit while i upped my kcals mid week. Conditioning seems to improve though, pumps and look during workouts are nuts! But the goal now is to gain as much muscle as possible, so we going to up kcals until we slowly start to gain weight.

Bodyweight up to 104-105kg (230-232 lbs) fasted. Bodyfat still very low.

Food intake increased since Thursday to the following:
4920 kcals TD (300 P, 750 C, 80 F)
4100 kcals NTD (300 P, 500 C, 100 F)

Cardio:
30 min fasted on the bike / 6 days week
10k steps daily

Peds (+150mg test, +100mg npp):
600mg test e / week
400mg Primo / week
300mg NPP / week
4 iu hgh ED
15 iu lantus / day
8 iu novorapid pre / 12 iu post workout

Push - 26/06/23

Flat HS press
150kg x 9
120kg x 12

Incline HS press
140kg x 9
100kg x 15

HS pin loaded chest press
89kg x 12
89kg x 10 RP x 6 RP x 4

HS pectoral fly
108kg x 15
108kg x 12
108kg x 10

HS rear delt fly hold flex for 2 sec
91,5kg x 15
91,5kg x 15
91,5kg x 15
91,5kg x 15

Life fitness shoulder press machine
57,5kg x 10
57,5kg x 9
57,5kg x 8

Dumbell Y-raises
3x12x14

Barbell upright rows
3x15x30kg

Long rope triceps pushdowns
35kg x 15
35kg x 12
35kg x 10 ds 24,5kg x 10 ds 15kg x 10

Single arm rope overhead ext
25kg x 13
25kg x 12
25kg x 11

Toe press
95kg x 12
95kg x 12
95kg x 12
95kg x 12

Leg raises into machine crunches
4 sets to failure

Back, biceps & calves - 27/06/23

Wide grip iso lateral HS row
140kg x 10 (1-2 rir)
150kg x 8 (1 rir)
150kg x 8 (failure)

Single arm dumbell row
3x8x60kg

HS low row
3x12x125kg

Lat pulldowns
101kg x 12
Cluster: 101kg x 10 RP x 6 RP x 5

SLDL
170kg x 8
170kg x 8
170kg x 8

Alternating db curls
22kg x 10
22kg x 9
18kg x 15

Life fitness preacher curl
71,25kg x 10
71,25kg x 10
71,25kg x 8

Seated calf raises
60kg x 15
60kg x 13
60kg x 11
60kg x 10

Arms, abs & Calves - 29/06/23

EZ bar cable curls
75kg x 12
75kg x 12
75kg x 11
75kg x 11

Superset:

Long rope cable pushdowns
35kg x 15
35kg x 15
35kg x 15
35kg x 15

Life fitness preacher curls
71,25kg x 11
71,25kg x 11
71,25kg x 10
71,25kg x 10

Superset:

Overhead rope extensions
28kg x 12
28kg x 11
28kg x 10
28kg x 10

Dumbell hammer curls
22kg x 12
22kg x 12
22kg x 12
22kg x 12 ds 16kg x 8 ds 12kg x 8

Dips machine
130kg x 15
130kg x 12
130kg x 11
130kg x 10 ds 80kg x 12

Single arm bdb cable curls
13,75kg x 15
13,75kg x 14

Toe presses
95kg x 13
95kg x 12
95kg x 11
95kg x 10

Leg raises
4 sets to failure

LEGS - 29/06/23

Life fitness adductor machine
77,5kg x 20
77,5kg x 17
77,5kg x 15

Seated leg curl
102,5kg x 8
102,5kg x 8
102,5kg x 8 RP x 6 RP x 5 (low rep RP)
75kg x 15 RP x 9 RP x 7 (high rep RP)

Pendulum squat
80kg x 11,5~
83,75kg x 7
55kg x 17

Leg press
270kg x 15
270kg x 15
270kg x 10 myro rep x 3 myo rep x 2

Bulgarian split squat in the smith
52kg x 16
52kg x 15 ds x BW x 12 + 10 sec iso hold

Leg extensions
77,5kg x 15
77,5kg x 12 ds 45kg x 10

HS Iso-lateral kneeling leg curl
30kg x 15
30kg x 15
30kg x 15

Glute bridge
70kg x 20
70kg x 18
70kg x 16

PUSH - 01/07/23

HS MTS chest press
120kg x 9
90kg x 13

HS MTS incline press
110kg x 8
90kg x 11

Bodyweight dips
15x
15x
12x

Incline cable flys
30kg x 12
30kg x 12
30kg x 12

Cable crossover
35kg x 15 RP x 12 RP x 10

Dumbell side lateral raises
3x20x18kg laatste set ds 12kg x 12 ds 8kg x 10

Life fitness rear deltoid fly
84kg x 15
84kg x 15
84kg x 15

Cable front delt raises
30kg x 12
30kg x 12
30kg x 12

Straight bar cable pushdowns
85kg x 14
85kg x 12
85kg x 10 ds 60kg x 8 ds 45kg x 8

Life fitness Abdominal crunch
86kg x 20
86kg x 18
86kg x 17
86kg x 16

I’ll make some shape updates in the upcoming week stay tuned!!

[Rigeu]

Update:

Week 5 of the trainingsprogram

Progress on almost every lift this week, energy and pump are vert good during the workouts.

Bodyweight came up 0.5lbs. Seems like everything i’m putting on a s very good quality weight because conditioning is sticking! But again we’re going to up kcals to continue increasing bodyweight.

Bodyweight up to 105kg (232 lbs) fasted.

Food intake increased since Thursday to the following:
5120 kcals TD (300 P, 800 C, 80 F)
4325 kcals NTD (300 P, 500 C, 125 F)

Cardio:
30 min fasted on the bike / 6 days week
10k steps daily

Peds (same as last week):
600mg test e / week
400mg Primo / week
300mg NPP / week
4 iu hgh ED
15 iu lantus / day
8 iu novorapid pre / 12 iu post workout

BACK & CALVES - 03/07/23

Wide grip iso lateral HS row
140kg x 14
150kg x 11
150kg x 10

Single arm dumbell row
3x12x60kg

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

Lat pulldowns
101kg x 13
101kg x 12
101kg x 12

Lat prayers
90kg x 12
90kg x 10
80kg x 12

SLDL
170kg x 10
170kg x 10
170kg x 8

HS rear delt fly
89kg x 15
89kg x 13
89kg x 12 + 8 partials

Toe presses
97,5kg x 10
97,5kg x 10
97,5kg x 9
97,5kg x 9
97,5kg x 8

ARMS & ABS - 04/07/23

Long rope cable pushdowns
36,25kg x 15
36,25kg x 15
36,25kg x 15
36,25kg x 13

Superset:

Life fitness preacher curls
75kg x 12
75kg x 11
75kg x 10
75kg x 9

Lying db extensions
22kg x 12
22kg x 10
20kg x 11
20kg x 10

Superset:

Dumbell hammer curls
22kg x 12
22kg x 12
22kg x 12
22kg x 12 ds 16kg x 8 ds 12kg x 8

Single arm D-handle pushdowns
15kg x 12
15kg x 11
15kg x 10

Superset:

Single arm bdb cable curls
15kg x 14
15kg x 13
15kg x 11

Cable kickbacks (high rep burnout)
10kg x 20
10kg x 20

Ez bar curls (high rep burn out)
20kg x 20
20kg x 20

Life fitness seated side lateral raise
40kg x 14
40kg x 13
40kg x 12

Seated calf raises
70kg x 13
70kg x 11
70kg x 10
55kg x 15

Leg raises into ab wheel roll-outs
4 sets to failure

LEGS - 05/07/23

Life fitness adductor machine
78,75kg x 18 + 2 with spot
78,75kg x 13 + 2 spot
78,75kg x 11 + 3 spot

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

Pendulum squat
85kg x 9
60kg x 16

Watson leg press
280kg x 15
280kg x 15
280kg x 15 failure

Leg extensions
77,5kg x 16
77,5kg x 13
77,5kg x 12

Bulgarian split squat in the smith
54kg x 16
54kg x 15 ds x BW x 12 + 10 sec iso hold

HS Iso-lateral kneeling leg curl
32,5kg x 15
32,5kg x 13
32,5kg x 12

Glute bridge
75kg x 20
75kg x 18
75kg x 16

Push - 07/07/23

Toe presses
97,5kg x 12
97,5kg x 11
97,5kg x 10
97,5kg x 10

Flat HS press
150kg x 9
120kg x 12

Incline HS press meer reps/gewicht
140kg x 10
105kg x 14

HS pin loaded chest press
91,5kg x 10
91,5kg x 10 RP x 4 RP x 3

HS pectoral fly
108kg x 15
108kg x 14
108kg x 12

HS rear delt fly
91,5kg x 20
91,5kg x 17
91,5kg x 16 + 5 partials

Life fitness shoulder press machine
60kg x 8
60kg x 8
60kg x 8 failure

Standing machine side lateral raises
5kg x 16
5kg x 15
5kg x 12

Straight bar cable pushdowns
80kg x 15
80kg x 13
80kg x 12

Single arm rope overhead ext
25kg x 11
25kg x 10
25kg x 10

PULL - 08/07/23

Wide grip iso lateral HS row
150kg x 12
160kg x 8
120kg x 15

Single arm dumbell row
3x10x62,5kg

HS low row
140kg x 10
140kg x 9
140kg x 9

Lat pulldowns
101kg x 15
101kg x 14
101kg x 13

Lat prayers
90kg x 12
90kg x 10
80kg x 13

Stiff legged barbell deadlift
180kg x 8
180kg x 8
180kg x 8

Straight bar cable curls
65kg x 15
65kg x 13
65kg x 11

Single arm bdb cable curls
15,5kg x 14
15,5kg x 13
15,5kg x 12

Rope crunches
4 sets to failure

Seated calf raise
72,5kg x 15
72,5kg x 12
72,5kg x 10
57,5kg x 13

[Rigeu]

Current shape

[Rigeu]

Update:

Week 6 (last week) of the trainingsprogram

Another solid week of progress! Few more reps, better controle or a little bit more weight for all the exercises

Bodyweight came up with 1kg (2lbs), finally.

Food intake will stay the same upcoming week:
5120 kcals TD (300 P, 800 C, 80 F)
4325 kcals NTD (300 P, 500 C, 125 F)

Cardio:
30 min fasted on the bike / 6 days week
10k steps daily

Peds (NPP and Primo wil go up 100mg each next week):
600mg test e / week
500mg Primo / week
400mg NPP / week
4 iu hgh ED
15 iu lantus / day
8 iu novorapid pre / 12 iu post workout

​Fasted bloodglucose is at a very good spot so no things will change with insulin.

Workout of the week:
ARMS - 10/07/23

Toe presses
97,5kg x 14
97,5kg x 12
97,5kg x 12
97,5kg x 11

Long rope cable pushdowns
37,5kg x 15
37,5kg x 15
37,5kg x 13

Superset:

Alternating db curls
20kg x 15
20kg x 12
20kg x 10

Life fitness preacher curls
75kg x 12
75kg x 11
75kg x 10

Superset:

Lying db extensions
22kg x 13
22kg x 11
22kg x 10

Dips machine
140kg x 11
140kg x 9
120kg x 13

Single arm bdb cable hammer curls
15,5kg x 15
15,5kg x 14
15,5kg x 13

Seated calf raises
75kg x 13
75kg x 11
75kg x 10

Leg raises into ab wheel roll-outs
4 sets to failure

LEGS - 11/07/23

Life fitness adductor machine
78,75kg x 22
78,75kg x 15
78,75kg x 13 + 2 spot DS 65,25kg x 12

Seated leg curl
102,5kg x 15
102,5kg x 13
102,5kg x 12 DS 75kg x 8 + 10 partials + 10 sec iso hold

Pendulum squat
87,5kg x 10
65kg x 18

Watson leg press
290kg x 15
290kg x 15
290kg x 15 failure

Leg extensions
80kg x 14
80kg x 13
80kg x 11

Bulgarian split squat
56kg x 15
56kg x 15 ds x BW x 12 + 10 sec iso hold

HS Iso-lateral kneeling leg curl
35kg x 15
35kg x 13
35kg x 12

Glute bridge
80kg x 20
80kg x 18
80kg x 17

PUSH - 13/07/23

Toe presses
98,75kg x 14
98,75kg x 12
98,75kg x 12
98,75kg x 11

Flat HS press
150kg x 10
120kg x 13

Incline HS press
145kg x 9
105kg x 14

HS pin loaded chest press
91,5kg x 12
91,5kg x 10 RP x 5 RP x 4

HS pectoral fly
110kg x 13
110kg x 12
110kg x 11

HS rear delt fly
94kg x 20
94kg x 18
94kg x 15

Life fitness shoulder press machine
60kg x 10
60kg x 10
60kg x 10 failure

DB side lateral raises into upright rows
3 rounds —> 20kg x 15 <> 30kg x 15

PULL + hamstrings 14/07/23

Wide grip iso lateral HS row
150kg x 13
150kg x 11
150kg x 10

Single arm dumbell row
3x10x65kg

HS low row
140kg x 12
140kg x 11
140kg x 10

Lat pulldowns
103kg x 15
103kg x 14
103kg x 13

Lat prayers
90kg x 12
90kg x 12
90kg x 13

Stiff legged barbell deadlift
185kg x 8
185kg x 8
185kg x 8

Lying leg curl
35kg x 12
35kg x 12
35kg x 10
35kg x 10

Rope crunches
4 sets to failure

ARMS + Calves- 15/07/23

Seated calf raises
75kg x 15
75kg x 13
75kg x 11
75kg x 10

Long rope cable pushdowns
37,5kg x 15
37,5kg x 15
37,5kg x 13

Superset:

Life fitness preacher curls
75kg x 12
75kg x 12
75kg x 10

Ez bar cable curls
31,5kg x 15
31,5kg x 12
31,5kg x 12

Superset:

Overhead rope extensions
28kg x 15
28kg x 13
28kg x 12

Dips machine (every rep paused in stretch)
110kg x 15
110kg x 15
110kg x 15 ds 80kg x 10

Single arm bdb cable curls 16,25kg
18,75kg x 12
17,5kg x 12
17,5kg x 12

Standing side lateral machine
5kg x 15
5kg x 15
5kg x 15

​The new split will look as following:

Legs A
Push A
Pull A
Rest
Legs B
Push B
Rest
Arms
Back + hamstrings
Rest
Repeat

No big changes in terms of exercises, still focusing mainly bringing up Legs and Arms. Starting of with low volume and it will creep up as we go

[Rigeu]

TD

Delivery day

Only top notch quality from PSL:

2x Test e
2x Mast e
1x NPP
1x Primo depot
2x Proviron
8x IGF1-LR3

Going to experiment with the igf upcoming monday so stay tuned for that!

[Rigeu]

First week of the new trainingsplit!

Enjoyed it very much, now time to make weekly progress.

Bodyweight stayed the same, so another increase in kcals!

Food intake will stay the same upcoming week:
5320 kcals TD (300 P, 850 C, 80 F)
4525 kcals NTD (300 P, 550 C, 125 F)

Cardio:
30 min fasted on the bike / 6 days week
10k steps daily

Peds (NPP and Primo wil go up 100mg each next week):
600mg test e / week
500mg Primo / week
400mg NPP / week
4 iu hgh ED
15 iu lantus / day
8 iu novorapid pre / 12 iu post workout

IGF1-LR3 will come in at 100mcg bilateral ED pre-workout.
​WEEK 1

LEGS A - 17/07/23

Life fitness adductor machine
78,75kg x 23
78,75kg x 16
78,75kg x 15

Seated leg curl
105kg x 9
95kg x 12
85kg x 15

Pendulum squat
90kg x 9
70kg x 16

Watson leg press
300kg x 15
300kg x 15
300kg x 15 failure

Leg extensions
80kg x 16
80kg x 15
80kg x 13

Bulgarian split squat
60kg x 13
60kg x 12 ds x BW x 12 + 10 sec iso hold

HS Iso-lateral kneeling leg curl
35kg x 15
35kg x 15
35kg x 15

Toe presses
98,75kg x 15
98,75kg x 12
98,75kg x 11
98,75kg x 11

PUSH A - 18/07/23

Cable Y raises
7,5kg x 20
8,75kg x 17
8,75kg x 16

Incline HS press
150kg x 8
120kg x 12

Pin loaded HS chest press
96kg x 10
82kg x 12

Dips machine (chest focus)
100kg x 15
100kg x 14
100kg x 14

HS pectoral fly
110kg x 13
110kg x 11
110kg x 10

Straight bar cable pushdowns
85kg x 14
85kg x 13
85kg x 12

SA cable overhead extensions
25kg x 12
25kg x 10
20kg x 12

Dumbell side lateral raises ss upright rows
20kg x 15 <> 30kg x 15 (3 rounds)

Seated calf raises
77,5kg x 13
77,5kg x 10
60kg x 13
60kg x 12

PULL A - 19/07/23

Single arm cable pulldown
47kg x 12
47kg x 11
47kg x 10

Chest supported HS iso lateral row
140kg x 12
140kg x 11
120kg x 15

Single arm HS low row
80kg x 12
80kg x 11
80kg x 10

Upper back pulldown
82kg x 15
82kg x 14
82kg x 13

Cable pullovers
90kg x 11
80kg x 14
80kg x 12

Life fitness preacher curls
75kg x 12
75kg x 10
75kg x 9

SA behind the back cable curl
15kg x 12
15kg x 11
15kg x 10

Reverse pec deck
82kg x 18
82kg x 15
82kg x 12

Leg raises x Ab crunches
4 sets to failure

LEGS B - 21/07/23

Life fitness adductor (paused in the stretch & contraction)
71,25kg x 25
71,25kg x 23
71,25kg x 20

Lying leg curl
35kg x 12
35kg x 12
35kg x 11

Pendulum squat
92,5kg x 8
72,5kg x 17

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

Leg extensions
82,5kg x 15
82,5kg x 13
82,5kg x 12

Dumbell SLDL
65kg x 12
65kg x 12
65kg x 12
50kg x 15 (3 sec eccentric, pause in the bottom)

Glute bridge
85kg x 20
85kg x 16
85kg x 15

PUSH B - 22/07/23

Toe presses
98,75kg x 16
98,75kg x 14
98,75kg x 13
98,75kg x 12

Incline DB press (paused & full range)
52kg x 10
40kg x 13

Flat HS press
140kg x 9
110kg x 11

Life fitness shoulder press
65kg x 11
55kg x 12

Incline cable flys
35kg x 15
35kg x 14
35kg x 13

Stretch pushups
12x
10x

Machine side lateral raises
42,5kg x 15
42,5kg x 13
42,5kg x 12

Dual rope pushdown
35kg x 15
35kg x 13
35kg x 12

Overhead rope extensions
28kg x 13
28kg x 10

Straight bar cable curls
35kg x 13
35kg x 11
31,5kg x 12

PULL B - 23/07/23

SA HS front lat pulldown
55kg x 10
55kg x 9
45kg x 15

T-bar rows
80kg x 15
80kg x 15

SA cable rows
40kg x 13
40kg x 12
40kg x 12

Incline db row (upper back focus)
36kg x 10
36kg x 10
36kg x 10

Hammer grip cable pulldown
89kg x 15
89kg x 13
89kg x 12

Rear lateral DB flys
16kg x 15
16kg x 15
16kg x 15

Life fitness preacher curl
75kg x 12
75kg x 10
60kg x 11

SA cable hammer curl
15kg x 12
15kg x 11
15kg x 10

Rope crunches
4 sets to failure

[Hany-Support]

Current shape

What I don't come in here, you're getting bigger

Good weights that's what it's all about, follow

[Rigeu]

Current shape

What I don't come in here, you're getting bigger

Good weights that's what it's all about, follow

Thanks bro! That’s the mission

[Rigeu]

Second week of the trainingsplit

Bodyweight went up with 1kg! 106,5kg on an average right now, after the cheatmeal yesterday it even went up to 107kg

Food intake will stay the same upcoming week:
5320 kcals TD (300 P, 850 C, 80 F)
4525 kcals NTD (300 P, 550 C, 125 F)

Cardio:
30 min fasted on the bike / 6 days week
10k steps daily

Peds (NPP and Primo went up 100mg each):
600mg test e / week
500mg Primo / week
400mg NPP / week
4 iu hgh ED
15 iu lantus / day
8 iu novorapid pre / 12 iu post workout

IGF1-LR3 100mcg bilateral ED pre-workout is doing it’s job. Insane pumps during training and recovery went to another level 2-3 days and i could workout the same muscle group again. I’m putting it in arms and quads to see if there’s any local growth, i’ll keep you updated about everything

Week 2 of the new trainingsplit.

LEGS A - 25/07/23

Seated leg curl
95kg x 15
95kg x 13
95kg x 12

Pendulum squat
92,5kg x 10
75kg x 15

Watson leg press
310kg x 15
310kg x 15
310kg x 15 failure

Leg extensions
82,5kg x 17
82,5kg x 15
82,5kg x 13

Bulgarian split squat
60kg x 15
60kg x 14 ds x BW x 12 + 10 sec iso hold

HS Iso-lateral kneeling leg curl
37,5kg x 13
37,5kg x 12
37,5kg x 12

Life fitness adductor machine
71,25kg x 17
71,25kg x 15
71,25kg x 13 ds 48,75 x 15

Seated calf raises
80kg x 11
70kg x 12
60kg x 12
40kg x 15

PUSH A - 26/07/23

Cable Y raises
10kg x 17
10kg x 16
10kg x 15

Incline HS press
150kg x 9
120kg x 12

Pin loaded HS chest press
98,5kg x 10
82kg x 14

Dips machine (chest focus) s6
110kg x 14
110kg x 13
110kg x 12

HS pectoral fly
110kg x 15
110kg x 13
110kg x 11

Straight bar cable pushdowns
85kg x 16
85kg x 15
85kg x 13

SA cable overhead extensions
25kg x 13
25kg x 12
25kg x 11

Dumbell side lateral raises ss upright rows
20kg x 15 <> 30kg x 15 (3 rounds)

Toe presses
100kg x 15
100kg x 13
100kg x 11
100kg x 10

PULL A - 26/07/23

Single arm cable pulldown
47kg x 14
47kg x 12
47kg x 11

Chest supported HS iso lateral row
140kg x 14
140kg x 12
140kg x 11

Single arm HS low row
80kg x 15
80kg x 13
80kg x 12

Upper back pulldown
89kg x 15
89kg x 14
89kg x 13

Cable pullovers
85kg x 12
85kg x 11
85kg x 10

Life fitness preacher curls
75kg x 13
75kg x 11
75kg x 10

SA behind the back cable curl
15kg x 13
15kg x 12
15kg x 11

Reverse pec deck
84,5kg x 18
84,5kg x 14
84,5kg x 13 ds 56,5kg x 8

Leg raises x Ab crunches
4 sets to failure

LEGS B - 28/07/23

Lying leg curl
35kg x 14
35kg x 13
35kg x 12

Pendulum squat
95kg x 7
77,5kg x 14

Single leg HS iso lateral leg press
150kg x 15
150kg x 13
150kg x 12

Leg extensions
85kg x 15
85kg x 14
85kg x 13

Dumbell SLDL
67,5kg x 12
67,5kg x 12
67,5kg x 12

Life fitness adductor machine
71,25kg x 19
71,25kg x 17
71,25kg x 15

Glute bridge
90kg x 20
90kg x 17
90kg x 16

ARMS, CALVES & ABS 29/07/23

Seated calf raises
80kg x 12
80kg x 10
70kg x 12
70kg x 10

Straight bar pushdowns
90kg x 13
90kg x 12
90kg x 11

Life fitness preacher curl
75kg x 12
75kg x 11
75kg x 10

Lying db extensions
22kg x 12
22kg x 10
20kg x 11

Standing db curl (single arm)
18kg x 15
18kg x 12
18kg x 10

Dips machine
120kg x 15
120kg x 15
120kg x 13

SA rope hammer curls
15kg x 15
15kg x 13
15kg x 12

Standing side lateral machine raises
5kg x 16
5kg x 15
5kg x 14

Decline bench crunches
4 sets to failure

[Rigeu]

New update!

my apologies for being absent the last 1-2 weeks. Just moved to my new home. A lot of work to do, honestly the first day I got time to have time to log in on the forum.

Bodyweight went up to as high as 109kg. I started a mini cut last week because i’m going on holiday for 10 days in September. When I’m back home it’s growing time again. But for now I wanted to be in a solid shape for holiday . Already was in good shape but just clean up the bloat and stuff. Since I have been busy it in the new house the last week and moved a lot i really lost a lot of water weight.

Food intake right now:
4600 kcals (legdays) high
4300 kcals (Push and Pull days) medium
4000 kcals (restdays) low

Cardio:
30 min fasted on the bike / 6 days week
10k steps daily

Peds (swapped npp for mast p since last week):
600mg test e / week
500mg Primo / week
400mg Mast / week
4 iu hgh ED
15 iu lantus / day
8 iu novorapid pre / 12 iu post workout

Will be updating more frequent right now!

Current shape