time for an update again!

Workouts been really good lately, pumps have been on another level! Might be the insulin i’ve added in since monday. Recovery & digestion is on its best it’ve ever been.

Bodyweight up to 104-105kg (230-232 lbs) fasted. Bodyfat still very low.

Food intake increased since monday to the following:
4520 kcals TD (300 P, 650 C, 80 F)
3900 kcals NTD (300 P, 450 C, 100 F)

Cardio:
30 min fasted on the bike / 6 days week
10k steps daily

Peds (added in insulin since monday):
450mg test e / week
400mg Primo / week
200mg NPP / week
4 iu hgh ED
15 iu lantus / day
5 iu novorapid pre / 8 iu post workout

Workouts:

PUSH - 05/06/23

Decline db press
56kg x 8
48kg x 11

Incline HS press
135kg x 9
100kg x 12

Cable chest press
24,5kg x 12
24,5kg x 10 RP x 7 RP x 6

HS pectoral fly
105,5kg x 11 + 10 sec hold in the stretch
105,5kg x 10 + 10 sec hold in the stretch

HS rear delt fly
82kg x 25
82kg x 20 + 5 partials
82kg x 18 + 7 partials

Life fitness shoulder press
50kg x 12
50kg x 12
50kg x 10 RP x 5 RP (32,5kg) x 8

DB Y-raises
14kg x 15
14kg x 15
14kg x 15 ds 8kg x 15

Straight bar cable pushdowns
80kg x 12
80kg x 10
80kg x 10 ds 60kg x 10 ds 45kg x 10

Rope crunches
4 sets to failure

Pull - 06/06/23

Single arm underhand LF row
75kg x 10
77,5kg x 8

Single arm HS front pulldown
65kg x 10
65kg x 10
65kg x 10

Lat prayers
85kg x 12
85kg x 11
85kg x 10

HS High row
55kg x 15
55kg x 14

Neutral grip life fitness row
110kg x 10
89kg x 15

Barbell hypers
80kg x 10
80kg x 10
80kg x 10

Straight bar cable curls
75kg x 13
75kg x 11
75kg x 10 ds 55kg x 10 ds 35kg x 10

High single arm cable curl
22kg x 10
22kg x 9

Life fitness Calf extensions
115kg x 15
115kg x 13
115kg x 12
115kg x 11

Arms & Calves - 08/06/23

Dumbell hammer curls
22kg x 10
22kg x 10
22kg x 10

Superset

Long rope pushdowns
33kg x 12
33kg x 11
33kg x 10

Straight bar cable curls
70kg x 10
70kg x 10
70kg x 10

Superset

Lying db extensions
22kg x 10
22kg x 10
22kg x 10

Life fitness preacher curl
67,5kg x 10
67,5kg x 10
67,5kg x 10

Superset

Overhead rope extensions
24,5kg x 12 + 15 sec hold in the stretch
24,5kg x 11 + 15 sec hold in the stretch
24,5kg x 10 + 15 sec hold in the stretch

Dips machine
140kg x 8
120kg x 12
120kg x 12

Superset

Life fitness seated biceps machine
57,5kg x 12
57,5kg x 10
57,5kg x 10

Gymleco forearm machine (forearm press)
70kg x 20
70kg x 20
70kg x 20

Standing calf raises (1 sec hold at the top and bottom)
50kg x 13
50kg x 11
50kg x 10

Seated calf raises
55kg x 13
55kg x 12
55kg x 11

Leg raises into machine crunches
3 sets to failure on both

Legs - 09/06/23

Adductor machine ✅
73,25kg x 16
73,25kg x 14
73,25kg x 12

Lying leg curls ✅
40kg x 9
40kg x 8
40kg x 8 RP x 4 RP x 3

Heel elevated Safety bar squats ✅
152,5kg x 8 (2 rir)
162,5kg x 8 (0 rir)

Pendulum squat
60kg x 10
60kg x 10 RP x 5 RP x 3

Bulgarian split squats ✅
46kg x 17
46kg x 16 ds BW x 12 + 10 sec iso hold in the stretch

Leg extensions ✅
75kg x 15
75kg x 12 ds 45kg x 12

Stiff legged bb deadlift ✅
150kg x 10
150kg x 10
150kg x 10

Glute bridge ✅
55kg x 20
55kg x 17
55kg x 14

PUSH - 11/06/24

Flat HS press
150kg x 8
120kg x 11

Incline HS press ✅
135kg x 9
100kg x 14

Bodyweight dips ✅
16x
13x
12x

Incline cable fly ✅
15kg x 12
15kg x 12
15kg x 10 RP x 7 RP x 6

Set 2: rest pause

Life fitness shoulder press
55kg x 8
55kg x 8
55kg x 8

Cable rear laterals
3x20x10kg

Superset

Standing db side laterals
3x10x20kg

Cross body triceps cable extensions
7,5kg x 12
7,5kg x 12
7,5kg x 12

WEEK 2

Back & Calves - 12/06/23

Single arm iso lateral HS row ✅
80kg x 12
82,5kg x 10

Single arm HS front pulldown ✅
60kg x 10
60kg x 10

HS low row
3x10x120kg

Lat prayers ✅
3x12x85kg

Wide grip incline db rows
30kg x 15 (2 rir)
30kg x 15 (1 rir)

Single leg standing leg curl
30kg x 12 (2 rir)
30kg x 12 (1 rir)
30kg x 12 (0 rir)

Rack pulls (1 all out set)
180kg x 6
190kg x 6
200kg x 6

Toe presses
90kg x 12
90kg x 11
90kg x 10

Arms & Abs - 13/06/23

Long rope pushdowns
33kg x 15
33kg x 13
33kg x 10

Superset:

Straight bar cable curls
75kg x 12
75kg x 10
75kg x 10

Superset

Life fitness preacher curl
71,25kg x 10
71,25kg x 10
71,25kg x 10

Superset

Lying db extensions
20kg x 15
20kg x 13
20kg x 12

Long rope overhead extensions
27kg x 12
27kg x 12
27kg x 12

Superset:

Single arm cable hammer curls
13,5kg x 15
13,5kg x 13
13,5kg x 12

Dips machine
130kg x 12
130kg x 12
130kg x 11

Superset

Alternating db curls
18kg x 10
18kg x 10
18kg x 10

Life fitness seated side lateral machine
40kg x 14
40kg x 12
40kg x 11

Leg raises superset into machine crunches
4 sets to failure

Legs - 14/06/23

Adductor machine ✅
73,25kg x 19
73,25kg x 17
73,25kg x 14

Lying leg curls ✅
40kg x 10
40kg x 9
40kg x 9

Heel elevated Safety bar squats ✅
162,5kg x 8 (1 rir)
162,5kg x 8 (0 rir)

Leg press
200kg x 30 RP x 8 RP x 8
200kg x 30 RP x 8 RP x 6

Leg extensions ✅
75kg x 20
75kg x 15 ds 45kg x 12

V-bar squats
140kg x8
140kg x 8 ds 100kg x 8 ds 80kg x 8

Stiff legged bb deadlift ✅
155kg x 10
155kg x 10
155kg x 10

Glute bridge ✅
60kg x 20
60kg x 17
60kg x 15

I’ll make some shape update pics very soon again so stay tuned.