Congrats mate crazy good condition absolutely peeled
Congrats mate crazy good condition absolutely peeled
Thanks mate! Conditioning was on point haha, one of the most peeled of the show. Next time with bigger legs and arms and a freaking first place
Last edited by Rick123; 05-12-2022 at 07:31 PM.
First legday after the competition and damn it was a good one!
12.05.22
45 degree leg press
250kg x 12
250kg x 11
250kg x 10
Panatta hacksquat
100kg x 11
80kg x 15
Leg extensions
84kg x 11
77kg x 13
70kg x 15 RP + 5 reps
Stiff legged deadlifts
120kg x 12
110kg x 15
Seated leg curls
77kg x 13
84kg x 12
Single leg iso lateral lying leg curl
20kg x 9
15kg x 12
10kg x 15 RP + 5 reps
Adductor machine
138kg x 25
148kg x 20
Abductor machine
110kg x 12
110kg x 10
Standing calf raises
60kg x 12
45kg x 15
30kg x 15 RP + 5 reps
Seated calf raises
35kg x 12
25kg x 18
PUSH 15.05.22
Incline HS Press
120kg x 10
100kg x 13
Flat HS press
120kg x 8
100kg x 11
RP 80kg x 15 (5 deep breaths) + 5 reps
Decline db press
42kg x 7
32kg x 13
Standing cable flys
35kg x 8
25kg x 16
HS pec deck
RP 89kg x 15 (5 deep breaths) + 5 reps
Dumbell shoulder press
40kg x 8
32kg x 12
Life fitness seated side lateral machine
50kg x 10
40kg x 13
Single arm rope pushdowns
20kg x 12
15kg x 14
Dual rope cable kickbacks
30kg x 12
25kg x 15
Still weak as fuck but this is the first rotation of the new split, so new movements i have to get used to and still not on full power 1 week post show!
Pull B 16.05.22
Single arm HS front lat pulldown
60kg x 7
50kg x 12
RP 40kg x 15 + 6
Wide grip pulldowns
103kg x 9
89kg x 14
T-bar row
90kg x 9
70kg x 15
Cable row
120kg x 8 (to heavy)
100kg x 14
RP 80kg x 15 + 10 reps
Bent over db rear laterals
14kg x 13
12kg x 18
Single arm cable curl
15kg x 13
15kg x 12
Single arm db preacher curl
16kg x 9
14kg x 11
DB shrugs
62,5kg x 10
50kg x 15
Hyperextensions BW
35
32
30
Decline bench crunches
4 sets to failure
Legs B 17.05.22
Lying leg curl
100kg x 12
85kg x 13
Smith squats
140kg x 8
110kg x 15
Pendulum squat
40kg x 12 RP + 5
Leg extensions
100kg x 10
100kg x 9
100kg x 9
Walking lunges (bodyweight)
80 (40 per leg)
62 (31 per leg)
Stiff legged db deadlifts
65kg x 10
54kg x 13
Lying leg curls
25kg x 12 RP + 5
Adductor machine
67,5kg x 10
52,5kg x 15
Seated calf raises
60kg x 11
50kg x 12
Donkey calf raises
100kg x 9
80kg x 12
PUSH 1 19.05.22
Incline db press
54kg x 10 (+4kg)
44kg x 16 (+4kg & 1 rep)
HS iso bench press
90kg x 9 (+10kg)
70kg x 12 (+10kg)
HS plate loaded shoulder press
110kg x 10 (+10kg & 1 rep)
90kg x 12 (+10kg)
Cable upright row
70kg x 12 (+10kg)
65kg x 15 (+10kg)
65kg x 15 RP + 8
Incline cable flys
35kg x 10 (+5kg)
30kg x 12 (+10kg)
Seated db side lateral raises
18kg x 12 (+2kg)
14kg x 16 (+2kg
Bodyweight dips
20
19
V-bar pushdowns
15x75kg (+5kg & 2 reps)
15x75kg (+10kg)
Single arm db extensions
16kg x 9 (+ 3 reps)
12kg x 15 (+ 3 reps)
Leg raises + rope crunches
6 sets total all to failure
Very good push workout! I could increase the weight with a lot more, i think the rebound / higher food intake is doing its job
Pull A 20.05.22
HS high row
55kg x 9
45kg x 15
40kg x 15 RP +5
Chest supported t-bar row
35kg x 10
25kg x 15
Barbell rows
100kg x 10
80kg x 15
Chin ups with band
8x
8x
Cable pullovers
65kg x 15
65kg x 13
65kg x 12
Reverse butterfly
91kg x 9
77kg x 15
Ez bar curls
48,5kg x 8
38,5kg x 14
Preacher curl machine
35kg x 10
25kg x 15
Barbell shrugs
120kg x 12
100kg x 16
Workout are getting better and better! Bodyweight is at 100-101kg / 225lbs and cals are slowly tapered up towards 4250 right now. Bodyweight dropped today so i think my coach will up the calories again by tomorrow or so. Conditioning is still in a great spot, but starting to lose that androgenic look from the AAS. 6 more weeks on 250mg test e a week and i’ll get bloods done.