Thanks bro, slow and steady gains. Never satisfied but that’s a good thing i guess lol.Quote:
Originally Posted by emperorcaliano
Printable View
Thanks bro, slow and steady gains. Never satisfied but that’s a good thing i guess lol.Quote:
Originally Posted by emperorcaliano
Update:
It’s been a while back since i posted here! Well sometimes you need to take 1 step back to take 2 steps forward.. dealed with some severe sleep apnea that’s finally solved with a CPAP… since then my life dramatically changed in a positive way. Work related and gym related. My recovery is so much better, nutrient uptake much better, blood pressure wayy better. From April since now i didn’t push anything, stayed in shape until i got in a healthy spot to push again. Blood work came back in a good spot last week. In the next few weeks I’ll decide when i’ll start my push up phase.
Right now i’m around 102kg and 7-8% bodyfat. Pretty low kcals for me but in a really good shape! Could be 5-6 weeks out for a competition that’s how lean i’m right now.
Keep you guys updated!
Welcome back my bro !!Quote:
Originally Posted by Rick123
Thanks bro!Quote:
Originally Posted by emperorcaliano
This weeks workouts:
MONDAY — 05/08/24 LEGS
Seated calf raises ✅
87,5kg x 15
87,5kg x 12
87,5kg x 12
87,5kg x 11
Adductor machine
71,25kg x 20
71,25kg x 19
71,25kg x 18
Seated leg curls ✅
102,5kg x 12
102,5kg x 11
102,5kg x 10
Safety bar squats
145kg x 8
155kg x 8
165kg x 8
Single leg HS horizontal leg press ✅
155kg x 14
155kg x 13
155kg x 12
Leg extensions ✅
125kg x 11
125kg x 10
105kg x 12 + 5 partials
Lying leg curls ✅
35kg x 14
35kg x 12
35kg x 11
TUESDAY — 06/08/24 PUSH
HS Pec fly
125kg x 12
140kg x 10
Flat HS press
120kg x 12
120kg x 11
140kg x 8
Incline cable fly
10kg x 15
12,5kg x 13
15kg x 12
Pin loaded HS press
75kg x 8
100kg x 8
110kg x 8
Life fitness plate loaded dip machine
80kg x 12
110kg x 12
140kg x 12
Straight bar pushdown superset underhand cable pushdowns
90kg x 12 > 45kg x 15
90kg x 10 > 45kg x 12
Triceps bar incline skullcrushers
40kg x 12
50kg x 12
50kg x 10
Triceps dip machine
125kg x 12
125kg x 10
Single arm cuff lateral raise
12,5kg x 15
12,5kg x 14
12,5kg x 13
Reverse pec deck
108kg x 16
108kg x 14
108kg x 13
08/08/24 PULL
Straight bar cable pullovers
40kg x 15
40kg x 13
40kg x 12
Matrix plate loaded lat pulldown
180kg x 13
180kg x 12
Chest supported wide grip matrix row
100kg x 14
100kg x 13
100kg x 12
Single arm cable row
45kg x 15
45kg x 14
T-bar rows
80kg x 12
100kg x 8
Dual handle cable curls
15,8kg x 15
15,8kg x 12
15,8kg x 11
Preacher curl machine
54kg x 8
50kg x 10
44kg x 15
Rope crunches superset woodchoppers
4 sets to failure
Friday — 09/09/24 LEGDAY
Toe press
123,75kg x 15
123,75kg x 14
123,75kg x 12
123,75kg x 11
Seated leg curls ✅
102,5kg x 15
102,5kg x 14
102,5kg x 13
Single leg HS kneeling leg curl
32,5kg x 15
32,5kg x 14
32,5kg x 13
Leg extensions ✅
127,5kg x 15
127,5kg x 14
127,5kg x 13
Watson leg press
320kg x 15
320kg x 14
320kg x 13
Pendulum squats
60kg x 10
50kg x 12
50kg x 10
Stiff legged DB deadlifts
67,5kg x 14
67,5kg x 13
Saturday — 10/08/24 ARMS/SHOULDERS
Dual rope pushdown
60kg x 15
60kg x 14
60kg x 13
Dual handle cable curls
31,5kg x 15
31,5kg x 13
31,5kg x 12
Dual rope overhead extensions
55kg x 14
55kg x 10
45kg x 10
Incline db curls
18kg x 15
18kg x 13
18kg x 12
Lying db extensions
18kg x 15
18kg x 13
18kg x 11
Dumbell hammer curls
22kg x 15
22kg x 13
22kg x 12
DB Side lateral raises superset BB upright raise
3x12-20
Life fitness ab crunch machine
3 sets to failure
Current shape & MTS came in with goodies!
Attachment 1098
Attachment 1099
Very small changes with calories but progressing nicely!
Since this week we started a new cycle which is the following:
300mg test e EW
300mg mast e EW
300mg Primo EW
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
Looking fantastic brotherQuote:
Originally Posted by Rick123
Thanks bro!Quote:
Originally Posted by emperorcaliano
holy shit. impressedQuote:
Originally Posted by emperorcaliano