Thanks bro, slow and steady gains. Never satisfied but that’s a good thing i guess lol.Originally Posted by emperorcaliano
Thanks bro, slow and steady gains. Never satisfied but that’s a good thing i guess lol.
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 !!
Thanks bro!
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
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