Rigeu’s PSL Sponsored logbook

[Rigeu]

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

[Rigeu]

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

[Rigeu]

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.

[Rigeu]

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

[Rigeu]

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

[Rigeu]

Current shape

[Rigeu]

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!

[Rigeu]

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.

[Mobster]

Current shape

Shape looks great

[Rigeu]

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