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Arms 23.05.22

Multipress with chains
96kg + 16kg chains x 10
96kg + 16kg chains x 9
96kg + 16kg chains x 8

Overhead db extensions
44kg x 12
44kg x 11
44kg x 10

Reverse grip single arm cable pushdown
22,5kg x 12
22,5kg x 11
22,5kg x 10

Preacher curl machine
45kg x 12
45kg x 10
45kg x 9

Single arm cable rope curls
15kg x 10
15kg x 10
15kg x 9

DB concentration curls
14kg x 12
14kg x 11
14kg x 10

Leg raises
3 sets till failure

Ab roll-outs
3 sets till failure

Progress across all excercises!

Push B 25.02.22

Incline HS press
125kg x 11
100kg x 14

Flat HS press
120kg x 10
100kg x 12
85kg x 15 RP + 4

Decline db press
42kg x 9
34kg x 15

Standing cable flys
35kg x 12
30kg x 16

HS cable flys
97kg x 11 RP + 4
75kg x 15

Dumbell shoulder press
40kg x 9
32kg x 12

Life fitness side lateral machine raises
52,5kg x 10
45kg x 12

Cable side lateral raises (single arm)
15kg x 12
15kg x 11

Single arm rope extensions
25kg x 12
20kg x 14

Dual rope cable kickbacks
35kg x 13
30kg x 16
30kg x 15

Weight is stabilized at 100-101kg while kcals are back at 4500 kcals, still getting stronger every workout, little bit softer because all the androgens are out of my system right now. But all good, can’t complain for a cruise. Few weeks before we’re getting bloodwork done.

Pull 26.05.22

Single arm HS front pulldown
60kg x 90kg
50kg x 15
45kg x 15 RP + 5

Wide grip pulldowns
110kg x9
89kg x 15

T-bar row
95kg x 8
75kg x 15

Cable rows
120kg x 9
100kg x 15
90kg x 16 + 5

Bent over db lateral raises
14kg x 15
14kg x 15

Banded hyperextensions
25
23
20

Single arm cable curls
17,5kg x 12
17,5kg x 10

Single arm db curls
18kg x 9
14kg x 13

DB shrugs
65kg x 10
52kg x 15

Rope crunches
3 sets till failure

LEGS B 27.05.22

Seated leg curls
105kg x 8
85kg x 15

Smith squats
140kg x 10
115kg x 15

Pendulum squat
45kg x 14 RP + 5

Leg extensions
100kg x 14
100kg x 13
100kg x 11

DB walking lunges
20kg x 64 steps
20kg x 56 steps

Stiff legged DB deadlifts
67,5kg x 11
54kg x 16

Lying leg curl
25kg x 15 + 5

Adductor machine
70kg x 12
55kg x 15

Seated calf raises
65kg x 11
60kg x 12

Donkey calf raises
105kg x 10
80kg x 14

Very good leg workout! Again progress at every excercise!

ARMS/ABS 28.05.22

Multipress with chains
96kg + 16 kg chains x 10
96kg + 16 kg chains x 9
96kg + 16 kg chains x 8

Overhead db extensions
46kg x 12
46kg x 12
46kg x 12

Single arm reverse grip cable pushdowns
25kg x 11
25kg x 11
25kg x 10

Preacher curl machine
50kg x 11
50kg x 9
50kg x 8

Single arm rope hammer curls
15kg x 12
15kg x 12
15kg x 10

Concentration db curls
16kg x 10
16kg x 9
16kg x 9

Leg raises
3 sets to failure

Last workout before a city trip to Rome, Italy!

5 days of no workouts and ofcourse enjoying some good foods

Sorry for being quiet the whole week, i went for a 5 day city trip with my girl to Rome!

Well i can confirm Italian food is really good!!

Happy to be back home, tomorrow we will be back in the routine

Legs A 03.06.22

45 degree leg press
280kg x 12
280kg x 10
280kg x 10

Hack squat
130kg x 10
110kg x 14

Leg extensions
94kg x 11
77kg x 13
70kg x 15 RP + 5

Stiff legged bb deadlift
150kg x 11
140kg x 12

Seated leg curls
94kg x 12
94kg x 11

Single leg iso lateral lying leg curl
20kg x 12
20kg x 11
15kg x 15 RP +6

Adductor machine
168kg x 20
173kg x 18

Abductor machine
124kg x 13
124kg x 12

Standing calf raises
75kg x 14
65kg x 15
50kg x 15 RP + 5

Seated calf raises
45kg x 13
35kg x 12

ARMS/ABS 04.06.22

Multipress with chains
96kg + 16kg chains x 11
96kg + 16kg chains x 9
96kg + 16kg chains x 8

Overhead db extensions
48kg x 12
48kg x 11
48kg x 10

Single arm reverse grip triceps pushdowns
25kg x 12
25kg x 12
25kg x 11

Preacher curl machine
50kg x 11
50kg x 10
50kg x 10

Single arm rope hammer curls
17,5kg x 10
17,5kg x 9
17,5kg x 8

Concentration db curls
16kg x 11
16kg x 9
16kg x 8

Leg raises into ab roll-outs
3 sets to failure both excercises

Push 2 06.06.22

Incline HS press
130kg x 10
100kg x 16

Flat HS press
125kg x 10
100kg x 13
90kg x 12 RP + 4

Decline db press
44kg x 10
34kg x 14

Standing cable flys
40kg x 8
35kg x 14

HS cable fly
96kg x 15 RP + 5

DB shoulder press
42kg x 10
32kg x 16

Side lateral machine raises
55kg x 10
45kg x 13

Single arm cable extensions
30kg x 10
20kg x 17

Cable rope kickbacks
40kg x 10
35kg x 16

Pull 07.06.22

Single arm HS front pulldown
62,5kg x 8
50kg x 16
50kg x 12 RP + 5

Wide grip pulldowns
110kg x 11
96kg x 16

T-bar row
95kg x 11
80kg x 15

HS low row
120kg x 9
100kg x 13

Bent over db laterals
16kg x 15
14kg x 16

Banded hyperextensions
23 x
18 x
15 x

Single arm cable curls
21kg x 9
17,5kg x 13

Single arm preacher db curls
18kg x 11
14kg x 15

DB Shrugs
67,5kg x 11
54kg x 15

Rope crunches
3 sets to failure