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emperorcaliano wrote:Looking big and shred bro !

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!

Rick123 wrote: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 !!

emperorcaliano wrote: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

Current shape & MTS came in with goodies!

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

Rick123 wrote:Current shape & MTS came in with goodies!

Looking fantastic brother

emperorcaliano wrote:Looking fantastic brother

Thanks bro!

emperorcaliano wrote:Looking fantastic brother

holy shit. impressed

BIGDADDY wrote:holy shit. impressed

Thanks bro! Means a lot coming from you.

Still slow and steady weight gains over the weeks. As soon as progression stalls, i’ll bump up my calories.

Gained about 2kg in the first month, the cycle hasn’t changed and calories increased only increased by 50gr on training days. Conditioning still in a very good spot, but a tiny bit fuller!

Cycle same as last month:
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:
3600 kcals TD (300 P, 475 C, 50 F)
3000 kcals NTD (300 P, 300 C, 65 F)

Current weight: 104,5kg / 230 lbs

I’ll make some progress pics in this upcoming week

Legday from today:

SUNDAY " 22/09/24 LEGS

Adductor machine
80kg x 25
80kg x 22

Lying leg curls
35kg x 15
35kg x 12

Leg extensions
135kg x 18
135kg x 15

Pendulum squat
70kg x 13
60kg x 18

Watson 45 leg press
320kg x 15
320kg x 12

Seated leg curl
95kg x 18
95kg x 15

Toe press
135kg x 15 + 5 partials
135kg x 13 + 5 partials
135kg x 12 + 5 partials

Very very good legday! Training with a good training partner makes such a big difference especially on legday! Every set was to true failure and sometimes even a few passed failure with help. That’s why it was pretty low volume. Damn i’ll feel this session tomorrow.

Recovery is really good right now! Sleeping 8-8,5 hours every night with quality sleep finally (cpap due sleep apnea), food is around 3700 calories which will increase even more because weight is slowly dropping again. Normally food is way higher in a push phase but recovery wasn’t even close as good as it is right now. Real eye opener how important quality sleep is.

SATURDAY " 26/10/24 PUSH

Incline db press
60kg x 8
50kg x 13

HS iso-lateral bench press
100kg x 10
80kg x 13
80kg x 11

HS pec fly
115kg x 12
115kg x 10
115kg x 10

Cable flys ss HS pin loaded chest press
40kg x 15 > 75kg x 10
40kg x 13> 75kg x 9
40kg x 12 > 75kg x 8

Standing side lateral raise machine
12,5kg x 15
12,5kg x 13
12,5kg x 12

Life fitness machine side lateral raise
50kg x 12
50kg x 11
50kg x 10

Straight arm cable pushdowns
70kg x 15
80kg x 15
90kg x 15

Rope pushdowns
40kg x 15
45kg x 15
50kg x 12

Overhead tricep bar extensions
40kg x 15
40kg x 12

Life fitness triceps dips (4-5 sec negatives)
85kg x 15
100kg x 15
110kg x 15

Bodyweight around 109kg.