Thanks bro, will definitely do! I'm also following your log daily, you're moving some crazy weights!Quote:
Originally Posted by DarrenW29
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Thanks bro, will definitely do! I'm also following your log daily, you're moving some crazy weights!Quote:
Originally Posted by DarrenW29
QUADS/CALVES (20/07/2021)
Leg extensions
Topsets: 15x115kg, 13x115kg
Backoff: 16x90kg
Pendulum squats (banded)
Topset: 10x60kg
Backoff: 16x45kg
HS iso lateral leg press (single leg)
Topset: 10x180kg
Backoff: 18x140kg
Bulgarian smith split squats
Topsets: 13x70kg, 12x70kg
Workset 3 cluster: 12x60kg ... 8x60kg ... 6x60kg + 10 sec iso hold after the last cluster
Standing calf raises
4x15x30kg
Very good quad workout! Strenght was good and pump from beginning to the end. Zero knee pain that’s also a big bonus😁
ARMS/ABS (21/08/2021)
Superset 1
Dual rope pushdowns 4x10x55kg
Dumbell hammer curls 4x8x22kg
Superset 2
Bent over extensions 4x10x55kg
Ez bar cable curls 4x8x35kg + 6 partials
Superset 3
Lying db extensions 4x8x28kg
DB concentration preacher curls 4x10x16kg
Superset 4:
Machine preacher curls 3x15x40kg
Pronated db kickbacks 3x12x12kg
Machine crunches superset ab roll-outs
4 x failure
Really love how your training is organized, you train smartly. Training like this + solid diet + MTS gears you can only kill it bro, keep it up you got it !!!Quote:
Originally Posted by Rick123
Thanks bro, really appreciated! Threw out the years of working out i have tried so many workout splits. Topsets/Backoff sets, JP style, Mountain dog / John meadows style. Now i made a mix of all styles and it’s working out really well, especially with the addition of the MTS gear and a solid diet.Quote:
Originally Posted by emperorcaliano
HAMSTRINGS/CALVES (22/08/2021)
Lying leg curls
10x35kg + 8 partials + 10 sec iso hold
10x35kg + 8 partials + 10 sec iso hold
8x35kg + 8 partials + 10 sec iso hold
Stiff legged db deadlifts
15x40kg
15x50kg
15x60kg
15x70kg
12x80kg
Standing leg curl (TUT)
3x12x10kg (4 sec concentric - 4 sec eccentric) last set 5 partials out of the bottom + 5 partials out of the top.
Superset:
Life fitness wide & high stance leg press
3x20x135kg last rep hold for 5 seconds
Abductor machine
3x20x152,5kg
Superset:
Life fitness wide & high stance leg press
3x20x135kg last rep hold for 5 seconds
BW walking lunges
3 x failure
Seated calf raises
4x12x42,5kg (+2,5kg)
Awesome hamstrings workout, now it’s time to enjoy the rest of the sunday with my girl and family.
CHEST/SHOULDERS/ABS (23/08/2021)
Incline db press
Topset: 8x65kg (+1 rep)
Backoff: 15x54kg (+2kg)
HS iso lateral bench press
Topset: 10x137,5kg (+2,5kg)
Backoff: 12x107,5kg (+2,5kg - 1 rep)
HS plate loaded shoulder press
Topset: 10x127,5kg (+ 2,5kg - 1 rep)
Backoff: 13x107,5kg (+2,5kg - 1 rep)
Pin loaded HS press
Workset 1: 10x103kg (+2 reps)
Workset 2 Cluster: 8x103kg ... 5x103kg ... 4x103kg > dropset 8x61kg
HS machine flys
3x10x117kg + 10 sec stretch after every set (+2 reps)
Life fitness seated side lateral raises
3x10x57,5kg (+2,5kg)
Reverse pec deck
20x96kg (+5 reps)
18x96kg (+3 reps)
17x96kg (+2 reps)
Rope front raises
3x12x45kg (+2,5kg + 2 reps)
Leg raises
4 x failure
Had sushi on Saturday, worked out hamstrings on Sunday morning and got sick when I got home... really on the toilet all day, as if I had gotten food poisoning or a stomach bug (I think from the sushi / amount of what I ate there). Constantly rotten farmers, a bloated stomach and going to the toilet every half an hour... couldn’t eat the whole fay. Today my stomach was still a bit upset, but luckily I got my meals down. Thought it would be a shitty workout, but still progress on almost all mainlifts.. weird but happy haha.
BACK/ABS (25/08/2021)
S.A. HS low row
2x10x95kg (+5kg + 2 reps)
T-bar rows
2x10x100kg (+ 2 reps)
Incline db rows
3x12x36kg
HS front lat pulldowns
3x12x80kg
Dual rope pullovers
3x12x70kg
Incline db curls
4x12x14kg
Weighted hyperextensions (TUT)
2x10x40kg (3-4 eccentric - concentric)
Seated calf raises
4x12x45kg (+2,5kg)
QUADS/ABS (26/08/2021)
Leg extensions
Topsets: 18x117,5kg (+3 reps & 2,5kg)
15x117,5kg (+2 reps & 2,5kg)
Backoff: 16x95kg with 1 sec holds (+5kg)
V-squats
Topset: 12x240kg
Backoff: 17x200kg
Watson leg press
Topset: 15x400kg
Cluster: 15x360kg ... 12x360kg ... 8x360kg
Bulgarian smith split squats
3x15x70kg (+3 reps)
Rope crunches
4x20x90kg
Strenght remains good, even still making small progression. This is mainly because I finally stay injury free *knock on wood* and I know how to manage my volume/recovery. I'm finally starting to realize that more isn't always better...
Mini cut is also going very well, since this week the kcals have been reduced to 3200 and my body weight is steadily going down again. I will take (end of the mini cut) shape updates next week!
ARMS/CALVES (27/08/2021)
Single arm rope hammer curls
3x12x25kg
Concentration preacher curls
3x10x16kg
Ez bar cable curls
3x8x70kg last set dropset 8x55kg ds 8x40kg
Life fitness seated biceps curl
3x12x50kg
Dual rope extensions
3x12x55kg last set ds 12x40kg ds 12x30kg
V-bar pushdowns
3x15x65kg
Single arm overhead rope extensions
3x10x25kg
Lying db extensions
3x10x20kg
DB side lateral raises
4x20x16kg last set ds 12x12kg ds 10x8kg
Standing calve raises
4x15x40kg (+5kg)