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Thread: MTS Sponsored log

  1. #161
    First day on the new nutrition plan, to give you all an idea what i’m eating:

    ~ 4300 kcals, 328 protein, 523 carbs, 101 fats

    Meal 1
    80 gr oats
    1 banana
    50gr peanut butter
    45gr whey iso

    Meal 2
    80 gr uncooked weight jasmin rice
    200 gr chicken
    125 gr broccoli or zucchini
    50gr pineapple
    10gr macadamia nuts

    Meal 3
    Same as meal 2

    Meal 4 (PWO meal 2 hours before workout)
    80 gr oats
    30 gr raisins
    45 gr whey iso
    15 gr peanut butter

    Snack (1 hour before working out)
    Banana or apple

    Intra
    40 gr Cluster Dextrin
    12 gr EAA’s

    Meal 5 (Post workout)
    30gr whey iso
    80gr carbs of choice (today 100gr coco pops)

    Meal 6
    60 gr uncooked weight jasmin rice
    200gr Nordic salmon

    This is how it’s looking on a training days, coach give me some variations on certain meals, same goes with fruits/nuts and protein sources. But for the forst few days i’ll keep it basic. On non training days i have no snack, intra workout and meal 5 is left out. I think adjustments will be made very fast because i got a very fast metabolism.

  2. #162
    24/09/21 - ARMS/CALVES
    V-bar pushdowns
    4x12x80kg

    Ez bar cable curls
    4x12x70kg

    Life fitness dip machine
    4x12x150kg

    Concentration preacher db curls
    4x12x16kg

    Superset:
    S.A. Overhead rope extensions 4x10x50kg last set ds 10x30kg
    Db hammer curls 4x10x20kg last set ds 10x12kg

    Superset:
    Seated life fitness bicep curl 3x10x50kg
    Primal Strenght triceps ext 3x15x45kg

    Seated calf raises
    4x12x50kg (+2,5kg)

  3. #163
    25/09/21 - LEGS (hamstring focus)
    Seated leg curls
    3x12x85kg last set ds 15x45kg

    Stiff legged db deadlifts
    15x50kg
    12x60kg
    10x70kg
    8x80kg ds 8x50kg

    Single leg HS iso lateral legpress
    Topset: 25x160kg
    Backoff: 2x15x140kg (backseat all the way in front, 3 sec down, explode up TUT)

    V-squat
    Work up to a heavy cluster set
    8x80kg
    8x120kg
    8x160kg
    Cluster: 10x200kg (20 sec) 6x160kg (20 sec) 6x160kg

    Bulgarian smith squats
    12x80kg
    10x80kg
    8x80kg

    Lying hamstring curl superset leg extensions
    3x12x25kg <> 3x12x70kg (1 sec hold)

    Leg raises
    4 sets to failure

  4. #164
    Coach was happy kcals will stay the same, weight is up 2lbs, 230 lbs right now. Got my new trainingsprogram that i’ll start tomorrow.

    Trainingssplit:
    Mo - Back, rear delts and abs
    Tu - Chest & Delts
    We - Quads & Calves
    Thu - Rest
    Fri - Back & Hamstrings
    Sa - Arms, calves and abs
    Su - Rest

    Totally different then i’m used to, first 3 weeks is hypertrophy focus and pretty high volume, 60-90 sec rest between sets. Week 4-6 is more strenght focus, lower volume with longer rest breaks between sets. Then deload and the split changes.

    As soon i know the peds protocol i’ll let you guys now.

  5. #165
    BACK/REAR DELTS/ABS 27/09/21
    Straight bar cable row
    15x70kg
    12x80kg
    10x90kg
    8x100kg DS 12x70kg

    Incline db row
    15x28kg
    12x30kg
    10x32kg
    10x34kg DS 8x28kg

    HS low row
    15x120kg
    12x130kg
    10x135kg
    8x140kg DS 8x80kg

    Deadlifts
    15x140kg
    12x160kg
    10x170kg
    8x180kg DS 12x100kg

    Reverse peck deck
    3x25x75kg

    Rope crunches
    4x25x90kg

    Very different to what i’m used to deadlifts at the end with high reps was deadly haha. Hope to progress the number within a few weeks!

  6. #166
    Quote Originally Posted by Rick123 View Post
    Coach was happy kcals will stay the same, weight is up 2lbs, 230 lbs right now. Got my new trainingsprogram that i’ll start tomorrow.

    Trainingssplit:
    Mo - Back, rear delts and abs
    Tu - Chest & Delts
    We - Quads & Calves
    Thu - Rest
    Fri - Back & Hamstrings
    Sa - Arms, calves and abs
    Su - Rest

    Totally different then i’m used to, first 3 weeks is hypertrophy focus and pretty high volume, 60-90 sec rest between sets. Week 4-6 is more strenght focus, lower volume with longer rest breaks between sets. Then deload and the split changes.

    As soon i know the peds protocol i’ll let you guys now.
    kind of split I really like. Keep killing it bro

  7. #167
    Quote Originally Posted by emperorcaliano View Post
    kind of split I really like. Keep killing it bro
    Thanks brother, for me it’s really new especially in terms of volume per excercise, but so far so good i really like it!

  8. #168
    Quote Originally Posted by Rick123 View Post
    BACK/REAR DELTS/ABS 27/09/21
    Straight bar cable row
    15x70kg
    12x80kg
    10x90kg
    8x100kg DS 12x70kg

    Incline db row
    15x28kg
    12x30kg
    10x32kg
    10x34kg DS 8x28kg

    HS low row
    15x120kg
    12x130kg
    10x135kg
    8x140kg DS 8x80kg

    Deadlifts
    15x140kg
    12x160kg
    10x170kg
    8x180kg DS 12x100kg

    Reverse peck deck
    3x25x75kg

    Rope crunches
    4x25x90kg

    Very different to what i’m used to deadlifts at the end with high reps was deadly haha. Hope to progress the number within a few weeks!
    Killer season bro them deadlifts would kill

  9. #169
    Quote Originally Posted by DarrenW29 View Post
    Killer season bro them deadlifts would kill
    Man i was crippled haha, felt like a pussy! I know from last year i repped out 220kg and now i was struggling with 180kg haha, well it was at the end of the workout and almost a year back since deadlifting.

  10. #170
    QUADS/CALVES 29/09/2021
    Leg extensions
    3x15x100kg to failure and beyond ... 5 sec rest 5x100kg ... 5 sec rest 5x100kg (totaal 25 reps)

    Banded pendulum squat (purple band)
    4x12x40kg

    Single leg iso lateral leg press
    3x15x140kg

    Smith machine squats
    3x15x100kg

    Seated calve raises
    4x12x50kg

    Standing calf raises
    4x12x60kg

    Another killer workout! Man working out quads with 60-90 sec rest breaks are no joke. Smith squats were also a excercise i didn’t do for a while so i want lighter but really focussed on going full range of motion and getting a good mind muscle connection. At the end my legs were so full of blood walking was very hard haha.

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