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ARMS/CALVES/ABS (10/08/2021)
Seated db hammer curls (strict)
3x12x18kg
Concentration db preacher curls
3x10x16kg
Ez bar cable curls
3x8x70kg+ 6 partials
Dual handle pushdowns
3x12x70kg last set ds 12x55kg ds 12x45kg
Life fitness dip machine
15x80kg
15x100kg
15x120kg
15x140kg
Overhead rope extensions
3x12x60kg
Toe press
Cluster 1: 10x105kg ... 8x105kg ... 6x105kg
Cluster 2: 15x87,5kg ... 11x87,5kg ... 9x87,5kg
Leg raises
4 x failure
LEGS (11/08/2021)
Seated leg curls
3x10x112,5kg (+ 1 set)
V-squats
12x240kg (+ 2 reps)
10x250kg (+ 2 reps)
Bulgarian smith split squat
Workset 1: 15x60kg
Workset 2 cluster: 12x60kg ...10x60kg ...8x60kg
Watson leg press single leg
3x15x140kg
Stiff legged DB deadlifts
3x10x80kg
Lying leg curl dropset
8x40kg ds 8x30kg ds 8x20kg + 10 partials
Very good leg workout! PR’s on several compounds and that while my kcals dropped significantly since sunday. Lost a lot of bloat and water retention already. Especially visible at the legs and my face.
CHEST/SHOULDERS/CALVES (13/08/2021)
Incline db press
Topset: 7x65kg (+2,5kg -3 reps)
Backoff: 15x52kg (+3 reps)
HS iso lateral bench press
Topset: 10x135kg (+5kg)
Backoff: 13x105kg (+5kg)
HS plate loaded shoulder press
Topset: 11x125kg (+ 1 rep )
Backoff: 14x105kg
Pin loaded HS press
Workset 1: 8x103kg
Workset 2 Cluster: 7x103kg ... 5x103kg ... 4x103kg
HS machine flys
3x8x117kg + 10 sec stretch after every set (+7kg)
Reverse pec deck
3x15x96kg (+7kg)
Life fitness seated side lateral raises
3x10x55kg (+5kg)
Toe press
4x10x105kg +10 sec stretch after every set
BACK/ABS (14/08/2021)
S.A. Iso lateral HS row
2x8x100kg laatste set ds 6x80kg (+5kg)
S.A. Reverse HS pulldown
2x8x65kg (+ 2,5kg)
Incline db rows
3x12x36kg
Rack pulls from mid-shin
3x6x220kg
Dual rope cable pullovers
3x12x70kg
Lat pulldowns
2x12x103kg
Decline bench crunches
4 x failure
From next week on my training split will also change slightly. Shape has been carefully examined and the feedback I have received from several people is that the ratio between upper and lower body is too large. My upper body is way ahead of my quads and hamstrings. If I can fix that, I can be competitive at the shows i’m aiming for.
Split will look like this:
Mon - Legs + Calves (Hamstring Focus)
Tue - Chest / Shoulders
Wed - Back + abs
Do - rest
Vr - Legs + Calves (Quad focus)
Sat - Arms + abs
So - Rest or repeat hamstrings
First time I'm really going to work with a separate hamstring day, where I fully focus on leg curls, stiff legs / RDL's and perhaps lunges / leg presses with the emphasis on hamstrings. I always have the feeling that I can't give 100% to my quads or hams during a full leg workout.
3 more weeks trying this way, then on vacation, where I still train but will deload. After that, new plans are made for the fall.
ARMS/CALVES (15/08/2021)
Superset 1
Single handle pushdowns 4x12x60kg
Bent over extensions 4x8x60kg
Superset 2
Life fitness dip machine 4x8x160kg
Standing db curls 4x12x18kg
Superset 3
Ez bar Spider curls 4x10x30kg
DB hammer curls 4x8x20kg
Superset 4
Cable kickbacks 3x15x15kg
21’s 3x7/7/7
Seated calf raises
4x12x40kg (1 sec pause at negative, 1 sec hold at the top)
HAMSTRINGS/ABS (16/08/2021)
Seated leg curls
3x10x112,5kg + 10 partials + 10 sec iso hold
RDL’s
3x8x185kg
Lying leg curls
8x35kg
12x30kg
Cluster: 10x30kg ... 6x30kg ... 4x3kg
Wide and high stance leg press (TUT)
6x15x320kg (3-4 sec eccentrics)
Abductor
3x12x152,5kg
Rope crunches
4x20x90kg
I think i can get used to splitting quads and hamstrings. Very solid workout. The high and wide stance leg press felt amazing. After exhausting the hamstring i felt it everywhere quads/hams/glutes. Didn’t go extremely heavy but focussed on time under tensions. The pump felt so good that i kept doing set after set.
CHEST/SHOULDERS/CALVES (17/08/2021)
Slight decline db press
Topset: 11x65kg (+ 2 reps) + 1 rep spot
Backoff: 16x54kg (+3 reps) + 1 rep spot
Decline bb press
Topset: 10x145kg (+5kg) + 2 reps spot
Back off: 12x120kg (+5kg -3 reps)
Seated db shoulder press
Topset: 10x48kg (+2kg & -1 rep), 8x48kg (+2kg -1 rep
Backoff: 12x40kg (+2kg - 3 reps)
HS pin loaded chest press
Workset 1: 8x103kg
Workset 2 Cluster: 8x103kg ... 5x103kg ... 4x103kg
Cable flys
4x12x40kg + 10 sec pause in the stretch
Reverse pec deck
3x15x96kg (1 sec hold at peak contraction)
Dumbell Y-raises
4x12x14kg
Seated calf raises
2x15x40kg (+ 3 reps)
13x40kg (+ 1 reps)
12x40kg
Week 2 of the mini cut and still making slight improvements in my workouts!
BACK/ABS(18/08/2021)
S.A. HS low row
10x90kg
8x95kg
T-bar rows
2x8x100kg
HS iso lateral row (medium grip)
3x12x120kg
Hammer grip pulldowns
Workset 1: 10x96kg
Workset 2 Cluster: 10x96kg...7x96kg... 5x96kg
Trap bar deadlifts
3x5x234kg
Dual rope cable pullovers
12x70kg
11x70kg
10x70kg
Leg raises
4 x failure
New rotation in back excercises, end of the back workout my back felt completely fries especially mid-back what needs most progress!
Keeps on killing it loving this log constant updates but also not just training which is enjoyable to read