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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

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

Rick123 wrote:

Bang what shape brother !!!

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

emperorcaliano wrote:Bang what shape brother !!!
Dayum, you did the Siggi show, I almost went there to see my mate competing in Classic physique

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.

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

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