Thread: MTS Sponsored log

HAMSTRINGS/ABS (28/08/2021)
Seated leg curls
3x12x90kg (1 sec hold at peak contraction)

RDL’s
3x10x185kg (+ 2 reps)

Single leg lying leg curls
3x12x7,5kg

Vertical leg press
3x15x200kg

Abductor
3x15x152,5kg (1 sec hold at peak contraction)

Leg raises
4 x failure

Still very solid workouts, 1 more week of lower kcals, then 2 weeks of vacation at an all inclusive resort. There is a gym in the hotel, but it’ll be treated as 2 deload weeks, enjoying food and time with my girl, when i’m back we’ll make plans for a competition

Originally Posted by Rick123

HAMSTRINGS/ABS (28/08/2021)
Seated leg curls
3x12x90kg (1 sec hold at peak contraction)

RDL’s
3x10x185kg (+ 2 reps)

Single leg lying leg curls
3x12x7,5kg

Vertical leg press
3x15x200kg

Abductor
3x15x152,5kg (1 sec hold at peak contraction)

Leg raises
4 x failure

Still very solid workouts, 1 more week of lower kcals, then 2 weeks of vacation at an all inclusive resort. There is a gym in the hotel, but it’ll be treated as 2 deload weeks, enjoying food and time with my girl, when i’m back we’ll make plans for a competition

Where about are you going bro?
All inclusive, so access to food all day long ?! Haha

I’m going to Greece (Crete) and yes food and drinks all day long, yeahbuddy

CHEST/SHOULDERS (29/08/2021)
Slight decline db press
Topset: 7x67,5kg (+ 2,5kg -3 reps)
Backoff: 12x60kg (+6kg -4 reps)

Decline bb press
Topset: 7x145kg (-1 rep)
Back off: 10x120kg (-2 reps)

Seated db shoulder press
Topset: 7x48kg (- 3 reps)
Backoff: 10x40kg (- 2 reps), 8x40kg

HS pin loaded chest press
3x10x75kg

Cable flys
4x12x35kg + 10 sec pause in the stretch

Facepulls
3x20x60kg (1 sec hold at peak contraction)

Dumbell Y-raises
4x15x14kg (+3kg)

Completely EMPTY, despite 2 high carb days my weight dropped the first day and the second day remained the same at 102 kg... The first exercise went great... pushed 67.5 kg dumbells for the first time and then a back off set with 60kg for 12 reps. After that, strenght was gone and I didn't even get the reps from the previous workout on various compounds.

Today i got another family birthday, so food will be fries and a burger i think and for next week the plan is to keep this shape for another week before vacation, so kcals go towards maintenance.

After vacation I have new plans that I will announce

BACK/CALVES (30/08/2021)
S.A. HS low row
12x95kg (+2 reps)
10x95kg

T-bar rows
12x100kg (+ 2 reps)

Close grip cable row
15x80kg
12x90kg
10x100kg

Dual rope pullovers
12x70kg
2x10x70kg

Lat pulldowns
3x12x89kg

Preacher curl machine
4x10x35kg

Weighted hyperextensions (TUT)
3x10x40kg (3-4 eccentric - concentric)

Seated calf raises
4x12x47,5kg (+2,5kg)

QUADS/ABS (01/09/2021)
Leg extensions
Topsets: 18x120kg (+2,5kg)
14x120kg (+2,5kg -1 rep)
Backoff: 16x95kg with 1 sec holds (+5kg)

Pendulum squats (banded)
Topset: 12x60kg (+ 2 reps)
Backoff: 15x50kg (+5kg - 1 rep)

HS iso lateral leg press (single leg)
Topset: 12x180kg (+ 2 reps)
Backoff: 15x160kg (+20kg -3 reps)

Bulgarian smith split squats
3x12x75kg (+5kg -3 reps)

GAINT SET (1 all out set)
Sissy squats BW x 20 reps
BW walking lunges till failure
BW squats till failure

Machine crunches ss ab wheel roll-outs
4 x failure

Very good quad workout, progress on almost every excercise.

ARMS/CALVES (02/09/2021)
Superset 1
Dual rope pushdowns 4x12x60kg
Seated db curls 4x10x18kg

Superset 2
Life fitness dip machine 4x10x140kg
Ez bar close grip preacher curls 4x12x30kg

Superset 3
Overhead rope extensions 4x12x60kg
Pin wheel curls 4x12x20kg

Standing calve raises
4x15x50kg (+5kg)

I’ll post some shape updates tomorrow

Shape update 2 days before vacation, i did a 4 week mini-cut after vacation will be back to bulking mode with a new coach making plans to compete in the beginning of next year!

HAMSTRINGS/ABS (03/09/2021)
Lying leg curls
12x35kg (+2 reps)
12x35kg (+2 reps)
10x35kg +6 partials + 10 sec iso hold (+2 reps)

Stiff legged db deadlifts
15x40kg
15x50kg
15x60kg
15x70kg
12x80kg

Seated leg curl (1 sec hold peak contraction)
3x12x60kg

Wide and high stance watson leg press (TUT)
4x20x360kg

Abductor machine (1 sec hold peak contraction)
3x15x152,5kg

Rope crunches
4x20x90kg

Originally Posted by Rick123

Shape update 2 days before vacation, i did a 4 week mini-cut after vacation will be back to bulking mode with a new coach making plans to compete in the beginning of next year!

looking fantastic brother !!!