Congrats mate crazy good condition absolutely peeled
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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 :p
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
Bang what à shape brother !!!Quote:
Originally Posted by Rick123
Dayum, you did the Siggi show, I almost went there to see my mate competing in Classic physique
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 :)
Thanks bro, appreciated!! Haha yes, it was poorly organised unfortunately. Next year the’re going to make it a 2 day show because some off the bodybuilding classes were on stage like 00.00 am.Quote:
Originally Posted by emperorcaliano
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.
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 :p
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
Push A 10.06.22
Incline db press
56kg x 8
46kg x 13
HS iso lateral chest press
95kg x 9
70kg x 13
HS shoulder press
115kg x 9
90kg x 13
Cable upright rows
75kg x 15
75kg x 12
65kg x 15 RP + 6
Incline cable flys
40kg x 7
30kg x 13
Dumbell side lateral raises
20kg x 12
16kg x 18
14kg x 15 ds 10kg x 10 ds 6kg x 12
Weighted dips
BW + 8kg chain x 15
BW + 8kg chain x 12
V-bar pushdowns
80kg x 15
80kg x 15
Single arm overhead db extensions
18kg x 10
14kg x 16
Leg raises
4 sets till failure
Workouts going really smooth this cruise / recovery phase! Still progression on all the lifts. Next week i got an appointment to get my blood work done, curious how that’s going to look. If that’s g2g i’ll be making new plans with my coach for an upcoming lean bulk blast.
Pull A 11.06.22
HS high row
120kg x 8
100kg x 12
90kg x 12 RP + 6
Chest supported t-bar row
40kg x 10
30kg x 15
Barbell rows
110kg x 10
90kg x 16
Assisted chin ups
13x
12x
Ez bar cable pullovers
70kg x 15
70kg x 12
70kg x 11
Reverse butterfly
91kg x 8
77kg x 13
Ez bar curls
48,5kg x 10
38,5kg x 15
Biceps preacher machine
40kg x 8
30kg x 13
30kg x 12
Barbell shrugs
150kg x 10
130kg x 13
Legs 11.06.22
45 degree leg press
290kg x 11
290kg x 10
290kg x 9
Hack squat
135kg x 10
110kg x 16
Leg extensions
105kg x 12
77kg x 15
77kg x 12 RP + 6
Stiff legged bb deadlift
160kg x 10
140kg x 14
Seated leg curls
98kg x 13
98kg x 12
Single leg lying leg curl
22,5kg x 10
22,5kg x 9
17,5kg x 14 RP + 6
Adductor machine
178kg x 25
178kg x 20
Abductor machine
132kg x 15
132kg x 12
Standing calf raises
80kg x 12
70kg x 14
60kg x 14 + 5
Seated calf raises
50kg x 9
40kg x 12
Update:
Everything is still going fine over here! I got my bloodwork done and it i’m pretty happy with it! Everything was in range except my CK level which was expected. Also very interesting was that my estradiol was very low, so probably don’t need Aromasin right now.
Went on a roadtrip with my parents for a few days, no training, just relaxing enjoying the good weather here.
Now we’re back and i’ll be starting my blast today, we’ll start with the following and build up as we need:
250mg Test e E3D
200mg Boldenone E3D
75mg Parabolan E3D
Ofcourse everything from MTS
Arms 20.06.22
Multripress with chains
96kg + 16kg chains x 10
96kg + 16kg chains x 9
96kg + 16kg chains x 8
Overhead DB extensions
50kg x 10
50kg x 9
50kg x 8
Single arm reverse grip pushdowns
27,5kg x 12
27,5kg x 11
27,5kg x 10
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
DB concentration curl
16kg x 11
16kg x 11
16kg x 10
Leg raises
3 sets till failure
Ab roll-outs
3 sets till failure
The progress is real atm, the blast is really kicking in right now!
Today’s workout:
Push A
Incline db press
10x58kg
15x50kg
HS iso lateral bench press
10x100kg
15x70kg
HS plate loaded shoulder press
10x120kg
18x95kg
Cable upright rows
13x85kg
15x80kg
15x75kg RP 5x75kg
Incline cable fly
10x42,5kg
13x35kg
Cable side lateral raise
10x20kg
15x15kg
Weighted dips
BW + 12,5kg x 17
BW + 12,5kg x 15
V-bar pushdowns
12x90kg
14x85kg
Single arm overhead db extensions
7x20kg
18x16kg
Update time!
Still going strong. Nothing have changed in regards to the cycle and workout routine. We are making progress within every workout so no rush to be pushing more food or drugs.
Cycle:
300mg test e E3D
200mg boldenone E3D
75mg parabolan E3D
3 iu HGH ED (fasted in the morning)
Workout split:
Push 1
Pull 1
Rest
Arms 1
Legs 1
Rest
Push 2
Pull 2
Rest
Arms 2
Legs 2
Rest
Repeat
Food
+- 4000 kcals daily
Current stats:
105kg +- 8-9% bf
Goal:
Lean bulk, trying to stay in decent shape this summer since i’m going on holiday in 6 weeks. After that we’ll be going in a slightly bigger surplus to keep progressing
I’ll starting to log my workout more often from next week on. Since i’m writing everything down in my logbook and not my phone i got a little less active on the forum.
Legday B 07.08.22
Lying leg curls
115kg x 10
100kg x 15
100kg x 12 ds 75kg x 10
Smith machine squats
175kg x 8
150kg x 15
Pendulum squat
62,5kg x 10 (rest pause) + 5
Leg extensions
117,5kg x 15
117,5kg x 14
117,5kg x 14
Single leg HS iso lateral legpress
120kg x 20
140kg x 15
Stiff legged db deadlifts
70kg x 15
70kg x 13
Lying leg curls
35kg x 12 (rest pause) + 5
30kg x 12 ds 20kg x 10 + 6 partials
Adductor machine
72,75kg x 15
72,75kg x 12 ds 45kg x 12
Legs were completely fried after the workout, absolutely impossible to do any type of cardio afterwards :p
CK's are often high for people like usQuote:
Originally Posted by Rick123
I know the doc immediately told me i don’t have to worry about it, he knows my background with bodybuilding.Quote:
Originally Posted by emperorcaliano
Arms/Calves 23.08.22
S.A. Cable curls
30kg x 15
30kg x 13
30kg x 12
S.A. Machine Preacher curls
45kg x 15
45kg x 12
45kg x 11
Seated db hammer curls
18kg x 13
18kg x 12
18kg x 12
Dual rope pushdowns
65kg x 15
65kg x 13
65kg x 12
Dips machine
160kg x 12
160kg x 10
160kg x 8
S.A. Nautilus triceps extensions
35kg x 15
25kg x 15
25kg x 13
Standing calf raises
80kg x 13
80kg x 10
65kg x 13
Seated calf raises
60kg x 10
40kg x 15
Pull 1 26.08.22
HS high row
70kg x 10
60kg x 15
60kg x 12 RP + 5 reps
Chest supported t-bar row
55kg x 10
45kg x 15
Barbell rows
140kg x 10
125kg x 12
Neutral grip pulldowns
95kg x 12
80kg x 15
80kg x 12
Nautilus pullover machine
80kg x 14
80kg x 13
80kg x 12
Single arm life fitness underhand row
63,5kg x 12
56,5kg x 15
Reverse pec deck
96kg x 14
91kg x 14
91kg x 12 RP + 5 reps
Barbell shrugs
180kg x 10
160kg x 15
Life fitness machine crunches
60kg x 20
60kg x 20
60kg x 20
Workouts are going great, did a little mini cut for a few weeks because next week i’m on holiday and want to enjoy some good foods. When i’m back from vacation i’ll be making plans for a lean bulk to pack on new muscle.
Legday today
Seated leg curls
119kg x 13
119kg x 12
Smith machine squats
185kg x 9
165kg x 13
HS horizontal leg press
200kg x 12
200kg x 10
150kg x 15 RP x 8
Leg extensions
112kg x 10
112kg x 10
112kg x 9
Walking lunges into BW squats
60 steps bw lunges > 20 reps BW squats
58 steps bw lunges > 20 reps BW squats
GHR
BW x 15
BW x 13
SL iso-lateral lying leg curl
20kg x 12 RP x 8
Adductor machine
173kg x 20
173kg x 16
Very good pump in the legs, i’ll be walking funny the next few days. Thank god tomorrow is rest day.
Things are going great! Offseason in full effect. I’m going into week 4 of the blast, BW is increasing weekly and gym perfomance has improved with big jumps!
Current stats:
105kg, 7-8% bodyfat
Current cycle:
450mg test e/week
300mg deca/week
400mg mast e/week
3 iu HGH/day
Calories:
Training days 4320
Non training days 3800
As soon as i hit a plateau i’ll titrate the calories upwards, same goes with the peds. I won’t run into insane high doses from the start as i’m planning to blast for a couple months.
Legs 17.10.22
Seated leg curl
129kg x 12
129kg x 10 dropset 112kg x 10 followed by 10 partial reps
Hack squats
160kg x 12
165kg x 11
Horizontal HS leg press cluster set
200kg x 10 (20 sec rest) 200kg x 7 (20 sec rest) 200kg x 5
Leg extensions
119kg x 11
119kg x 10
119kg x 9
RDL
190kg x 10
160kg x 15
Walking db lunges
40kg x 24 steps
40kg x 24 steps
Adductor machine
183kg x 29
183kg x 23
Standing calf raises
90kg x 10 + 10 partials + 10 sec hold in the stretch
90kg x 10 + 10 partials + 10 sec hold in the stretch
Progress on all lifts! More reps or more weight and better execution.
Good brother, keep it steady. Increasing slowly but surely if you’re gonna run it for longQuote:
Originally Posted by Rick123
In the past i was to fast with increasing kcals / peds. 3 months deep and you’re burned out, bodyfat got to high to keep pushing. I won’t make that mistake again. Workout progress and small steady increases in bodyweight is what i’m looking for.Quote:
Originally Posted by emperorcaliano
Very solid chest & shoulder workout yesterday! Feeling the doms in the upper chest already lol.
Slight incline db press
50kg x 12
55kg x 10
Pin loaded Incline MTS press
130kg x 8
140kg x 8
Nautilus pec deck
80kg x 14
80kg x 12
80kg x 11
Life fitness chest fly
91kg x 13
91kg x 12
91kg x 11
Reverse pec deck
77kg x 20
77kg x 20
77kg x 20 (last set 4-5 partials to get to 20)
Incline db side lateral raise
10kg x 15
10kg x 15
10kg x 15
HS pin loaded shoulder press
150kg x 10
150kg x 8
150kg x 8
Ab crunch machine
67kg x 20 x 4 sets
We’re still going strong right here!
Workouts have been very good lately, made PR’s on almost all lifts.
Bodyweight is at 110kg / 242 lbs right now, still a lot more room to push as my bodyfat is still pretty low.
Macros are currently:
Training days
4520 kcals
300 P
650 C
80 F
Rest days
3900 kcals
300 P
450 C
100 F
5 training days and 2 off days a week.
Upcoming week will be the last week of the workout split, i’ll then take a full deload week and make a new workout split to work at my weakpoints some more.
The new split will be:
Legs A
Chest, biceps, calves A
Rest
Back, abs A
Shoulders, triceps, calves A
Legs B
Rest
Chest, biceps, calves B
Back, abs B
Rest
Shoulders, triceps, calves B
Repeat
Still on the same cycle but the dosage slowly titrated upwards:
600mg test e / week
400mg deca / week
400mg mast e / week
3 iu HGH daily