Thanks mate!! After vacation it’s all about putting on quality muscle now a little deload time and enjoying foodOriginally Posted by emperorcaliano
Thanks mate!! After vacation it’s all about putting on quality muscle now a little deload time and enjoying food
Monday - BACK/BICEPS/CALVES
High row
10x100kg
12x90kg
Neutral grip lat pulldown
8x105kg
12x90kg
Close grip cable row
15x80kg
12x100kg
10x110kg
8x120kg ds 8x100kg ds 8x80kg
Rope pullovers
3x15x60kg
Machine deadlifts
8x80kg
8x120kg
8x160kg
8x180kg
Single handle cable curls
3x12x25kg
Db hammer curl ds
10x20kg ds 10x16kg ds 10x12kg
Calf raise on leg press
4x12x141kg
——-
Tuesday - QUADS/ABS
Gym80 Adductor machine
3x25x85kg
Gym80 Leg extensions
Topset: 15x105kg, 12x105kg
Backoff: 12x85kg + 8 partials(with 1 sec hold at the top)
Front squats
8x60kg
8x100kg
8x120kg
Topset: 6x140kg
Backoff: 12x110kg
Gym 80 Horizontal leg press
3x20x205kg
Bulgarian db split squat
12x40kg
12x40kg ds 10xBW
Leg raises
4 x till failure
The food is so good here!!! Tonight we’re going out for some sushi or maybe some burgers or maybe both haha.
Wednesday - ARMS/CALVES
Superset 1:
Cable cross extensions 4x12x20kg
Barbell curls 4x10x40kg (3 sec negatives)
Superset 2:
Bodyweight dips 4x15
S.A. DB preacher curls 4x10x12kg
Superset 3:
Machine triceps extensions 4x12x30kg last set ds 8x25kg ds 8x20kg
Dumbell hammer curls 4x8x22kg last set ds 8x16kg ds 8x8kg
Cable crusifix side lateral raises
4 sets with 15kg (15, 13, 12, 11)
Calf raises on leg press
1 cluster set: 15x141kg ... 12x141kg ... 10x141kg ... 8x141kg
Thursday - HAMSTRINGS/ABS
Lying hamstring curl
10x60kg
10x70kg
10x80kg ds 8x60kg + 6 partials
Deadstop RDL’s (beltless)
8x60kg
8x100kg
8x140kg
Topset: 7x180kg
Backoff: 9x160kg
45 degree back extensions (hamstring focus)
3 sets to failure with BW+20kg (13/12/12)
Wide and high stance leg press
3x15x245kg (Slight pause at the bottom)
Abductor machine (1 sec hold at peak contraction)
20x85kg
17x85kg
15x85kg (last rep hold for 5 sec)
Leg raises
4 x failure
Friday - CHEST/SHOULDERS
Low incline bb press
15x60kg
12x80kg
10x100kg
Topset: 7x120kg
Backoff: 11x100kg
Flat bb press
Topsets: 10x100kg, 9x100kg
Backoff: 12x90kg
Gym 80 Plate loaded shoulder press
Topset: 8x80kg, 7x80kg
Backoff: 12x60kg
Gym 80 Plate loaded chest flys
15x20kg
12x30kg
10x30kg
BW chest dips
3 sets of BW till failure x 12/10/8
Cable crusifix side lateral raises
3x15kg x 20/15/14
Cable rear lateral raises
3x25x15kg
Bent over DB rear laterals into DB side laterals
3x12kg <> 3x12kg
Still solid fasted workout of 1 hour! 6 more days of vacation and then it’s back to real life. The battery is charging again and i’m already excited for this offseason and prep season!
Saturday - BACK/CALVES
Assisted pull up machine
3 sets to failure 25kg assisted x 15/11/10
High row
Topset: 12x100kg (+2 reps)
Backoff: 15x90kg (+3 reps)
Incline db row
15x32kg
12x32kg
11x32kg
Neutral grip lat pulldown
Topset: 11x105kg (3 reps)
Backoff: 15x90kg (+3 reps) , 13x90kg (+ 1 rep / 1 set)
Single arm standing machine row
3x10x60kg
Seated neutral grip cable row
3x12x80kg
Incline db curl
12x14kg
11x14kg
10x14kg
8x14kg
Calf raises on leg press
15x149kg
15x149kg
13x149kg
12x149kg
Sunday - ABS/CARDIO
Leg raises - 4 sets 25 reps
Rope crunches - 4 sets 20 reps x full stack/85kg
Cycling / fietsen - 30 minutes
Monday - QUADS
Gym80 Adductor machine
3x20x105kg (+20kg - 5 reps)
Gym80 Leg extensions
Topset: 17x105kg (+2 reps), 13x105kg (+1 rep)
Backoff: 12x85kg + 8 partials(with 1 sec hold at the top)
Front squats
8x60kg
8x100kg
8x120kg
Topset: 7x140kg (+1 rep)
Backoff: 14x110kg (+2 reps)
Gym 80 Horizontal leg press
20x213kg (+8kg)
20x221kg (+16kg)
20x229kg (+24kg)
20x237kg (+32kg)
Bulgarian db split squat
15x40kg (+3 reps)
15x40kg (+ 3 reps) ds 15xBW (+5 reps)
Tuesday - ARMS/ABS
Superset 1
Rope pushdowns 4x12x55kg
Straight bar cable curls 4x10x65kg
Superset 2
Close grip press on assisted pullup 4x10x50kg
Barbell spider curls 4x12x30kg
Superset 3
Lying db extensions on slight incline 4x8x26kg
DB hammer curls 4x8x22kg
Superset 4
Straight bar pushdowns 3x15x40kg
Incline db curls 14kg, 12/11/10
Y-raises
4x12x14kg
Calf raise on legpress
4x12x157kg (+8kg)
Still on vacation and still doing fasted workouts, friday i’ll be back home and back on the real grind, first 2 weeks i’ll be doing a mini diet to get back in my pre-vacation shape after that it’s time to make some real gains
17/09/21 - CHEST/SHOULDERS/CALVES
Slight decline db press
12x60kg
10x60kg
Decline bb press
Topset: 10x140kg
Backoff: 13x120kg
Dumbell shoulder press
Topset: 10x44kg
Backoff: 11x40kg
Incline HS press
12x80kg
11x80kg
10x80kg
HS machine flys
3x12x102kg (last set 10 sec iso hold)
Reverse HS peck deck
3x20x96kg
Life fitness seated side lateral machine raises
15x45kg
12x45kg
11x45kg
10x45kg
Seated HS calve raises
4x12x45kg
First workout back home again, i’ll put my kcals back to pre vacation to get the water retention off from all the shitty food. Tuesday i got my appointment planned with the new coach. I’ll keep you guys posted about the offseason plan we’re putting together for my upcoming competitions.
18/09/21 - BACK/ABS
HS Pullover machine
3x12x120kg
S.A. HS front pulldowns
Topset: 2x8x60kg
Back off: 12x100kg (both arms)
Incline db row
3x12x36kg
HS low row machine
12x120kg
12x130kg
12x140kg
Rack pulls from mid chin
4x5x220kg
Leg raises into ab roll-outs
4 sets till failure
Really good back workout, weights i ended with pre-vacation i could handle without a problem. Excited to start bulking. Vacation fluff is also dropping of really fast, i think 2 more days and i’m back to the pre-vacation shape!
19/09/21 - ARMS/CALVES
Superset 1
Single arm rope pushdowns 4x10x30kg
Single arm cable curls 4x10x25kg
Superset 2
Life fitness preacher curl machine 4x12x52,5kg
Overhead rope extensions 4x12x45kg
Superset 3
Incline db extensions 4x8x22kg
Dumbell hammer curls 4x8x20kg
Seated HS calve raises
4x12x45kg
Standing calve raises
4x10x60kg
20/09/21 - LEGS (quad focus)
Leg extensions (warm-up)
3x15x35kg
Banded Pendulum squats (purple band)
Topset: 10x60kg
Back off set: 15x50kg
Vertical leg press
Cluster set: 15x240kg ... 8x240kg ... 6x240kg
Single leg leg extensions
3x18x35kg
Seated leg curls
10x45kg
10x65kg
Worksets: 3x10x85kg (after last rep 5 sec hold)
Abductor machine
3x20x152,5kg (after last rep 5 sec hold)
Single leg calf press on leg press
15x15kg
15x32,5kg
2x12x45kg
Leg workout with a good friend who’s 5 weeks out for his show, so i followed his workout routine. Both totally smoked at the end of the workout, it was a good one!
CHEST/SHOULDERS/ABS (22/09/21)
Incline db press
Topset: 10x60kg
Backoff: 13x54kg
Plate loaded HS flat press
Topset: 9x120kg
Backoff: 11x100kg
Plate loaded HS shoulder press
Topset: 8x120kg
Backoff: 11x100kg
HS pin loaded chest press
3x10x89kg
Cable flys
20x25kg
16x30kg
12x35kg
Cable rear lateral flys
3x20x20kg
Y-raises
4x15x14kg
Cable rope front raises
3x12x40kg
Rope crunches
4x20x90kg
Chest and shoulders yesterday and had an intake with my new coach in the evening!
I gave me a nutrition schedule to follow for 3 days, Saturday there will be a check-in immediately and then he will check whether adjustments need to be made. After that a peds protocol will also be made, but first he wants to tweak my nutrition and create structure. First impression of everything is very good, I am motivated! He will also make a training program to bring up my legs.
22/09/21 - BACK/CALVES
Meadows row
12x50kg
10x55kg
HS iso lateral row (pronated grip)
15x120kg
2x10x140kg
Neutral grip pulldowns
3x10x96kg
Close grip cable row
3x12x90kg
Dual rope pullovers
3x10x70kg
Alternating db curls
4x12x16kg
Seates HS calve raises
4x12x47,5kg (+2,5kg)
Standing calf raises
15x65kg (+5kg + 5 reps)
12x65kg (+5kg + 2 reps)
11x65kg (+5kg + 1 rep)
10x65kg (+5kg)
Posting Permissions
Reply With Quote