BACK/HAMSTRINGS (01/10/21)
S.A. Front HS lat pulldown
15x50kg
12x55kg
10x60kg
8x60kg DS 10x40kg
Cable lat pulldown
15x96kg
12x103kg
10x110kg
8x110kg DS 10x89kg
Neutral grip lat pulldown
15x75kg
12x82kg
10x89kg
8x96kg DS 10x75kg
Seated leg curls
16x85kg
14x85kg
12x85kg
Lying leg curls
4x15x25kg
Stiff legged bb deadlifts
10x180kg
10x180kg
9x180kg
8x180kg
Very different workout from what i’m used to, but definitely a solid one!
Really love this workout though more isn’t better just overworking a fatigued muscle going to take few of your changes and apply them if that’s ok 💪Originally Posted by Rick123
You’re 100% right about that! throughout the years i really made the mistake to do a lot of junk volume + following the routine of this or that bodybuilder, when it gets him big it will get me big, wrong.... now my workouts are all structured to bring up my specific weaker body parts.
ARMS/CALVES/ABS (02/10/2021)
Rope pushdowns
20x45kg
18x45kg
16x45kg
15x45kg
Lying db extensions
15x16kg
12x16kg
11x16kg
10x16kg
Overhead DB extensions
14x36kg
12x36kg
11x36kg
10x36kg
Concentration DB preacher curls
15x16kg
12x16kg
10x16kg
Rope hammer curls
3x10x35kg
Barbell curls (3-4 sec eccentrics)
12x30kg
11x30kg
10x30kg
DB hammer curls
3x8x18kg
Seated calve raises
4x12x52,5kg (+2,5kg)
Leg raises
4 x failure
BACK/REAR DELTS/ABS (04/10/21)
Straight bar cable row
15x75kg (+5kg)
12x85kg (+5kg)
10x95kg (+5kg)
8x100kg DS 12x75kg (+5kg)
Incline db row
15x30kg (+2kg)
12x32kg (+2kg)
10x34kg (+2kg)
8x36kg DS 10x28kg (+2kg & 2 reps on ds)
HS low row
15x125kg (+5kg)
12x130kg
10x135kg
8x140kg DS 10x80kg (+2 reps)
Deadlifts
15x145kg (+5kg)
12x165kg (+5kg)
10x175kg (+5kg)
8x185kg DS 6x140kg DS 6x100kg DS 6x60kg (+5kg on topset)
Reverse peck deck
4x25x75kg (+ 1 work set)
BW decline bench crunches
4x BW x failure
Same workout as last weeks back workout, almost all worksets went up in weight!
CHEST/DELTS (05/10/21)
Flat db press
15x52kg (+2kg)
12x54kg (+2kg)
10x56kg (+2kg)
8x58kg DS 6x40kg (+2kg)
HS incline press
15x65kg (+5kg)
12x85kg (+5kg)
10x95kg (+5kg + 1 rep)
8x100kg DS 8x60kg (+5kg + 2 reps)
HS chest fly (2 sec hold peak contration, every rep)
15x96kg (+3 reps)
13x96kg (+1 rep)
12x96kg (+1 rep)
11x96kg (+1 rep)
Bodyweight chest dips
18 (+3)
14 (+2)
12 (+1)
Life fitness shoulder press machine
15x37,5kg (+2,5kg)
12x42,5kg (+2,5kg)
10x45kg (+2,5kg
8x45kg (+2,5kg) DS 6x27,5kg
Single arm standing side lateral raise machine
4x15x10kg
Life fitness side lateral raise machine
4x12x45kg
Great chest & delts workout, made some pretty decent progress on most excercises and considering i’m doing way more volume per excercise i’m really happy!
Got a good birthday pump going post workout
QUADS/CALVES 06/10/2021
Leg extensions
3x15x105kg to failure and beyond ... 5 sec rest 5x100kg ... 5 sec rest 5x100kg (totaal 25 reps)
(+5kg on all sets)
Banded pendulum squat (purple band)
4x15x40kg (+3 reps on all sets)
Single leg iso lateral leg press
18x140kg (+3 reps)
16x140kg (+ 1 rep)
15x140kg
Smith machine squats
3x12x120kg (+20kg - 3 reps on all sets)
Standing calf raises
4x20x30kg
Toe press on leg press
4x15x60kg
Very good quad workout! Again progress on almost all the worksets so i’m happy!
Coach made some nutrition adjustments, while my weight is stalling at around 232 lbs for the last week, even getting a little bit leaner. So kcals got bumped up with 350 kcals.
Macros on training days: 336 p, 537 c, 119 f (4539 kcals) and around 3700 kcals on non training days.
BACK/HAMSTRINGS (08/10/21)
S.A. Front HS lat pulldown
15x50kg
12x55kg
10x60kg
8x62,5kg (+2,5kg) DS 12x40kg (+2 reps)
Cable lat pulldown
15x96kg
12x103kg
10x110kg
8x117kg (+7kg) DS 15x89kg (+5 reps)
Neutral grip lat pulldown
15x82kg (+7kg)
12x89kg (+7kg)
10x96kg (+7kg)
8x103kg (+7kg) DS 15x75kg (+5 reps)
Seated leg curls
19x87,5kg (+2,5kg + 3 reps)
16x87,5kg (+2,5kg + 2 reps)
14x87,5kg (+2,5kg + 2 reps)
Lying leg curls
4x12x30kg (+5kg - 3 reps)
Stiff legged bb deadlifts
10x180kg
10x180kg
10x180kg (+1 rep)
10x180kg (+2 reps)
Nothing special to mention really, same workout as last week, progression on almost all exercises and shape continues to improve day by day, those extra kcals are doing their job well 😁
Have to give Bigdaddy a shout out again for his top service and caring about his sponsored athletes (thankyou bro!), new package is on it’s way. As soon as the package arrives my blast will start and i’ll tell you what the game plan is in regards to what i’m using for the growseason and contest prep with my new coach.
ARMS/CALVES/ABS (09/10/2021)
Rope pushdowns
20x50kg (+5kg)
18x50kg (+5kg)
16x50kg (+5kg)
15x50kg (+5kg)
Lying db extensions
15x18kg (+2kg)
12x18kg (+2kg)
11x18kg (+2kg)
10x18kg (+2kg)
Overhead DB extensions
2x15x40kg (+4kg)
2x12x44kg (+8kg)
Barbell preacher curls
3x15x30kg
12x30kg
Dumbell hammer curls
4x10x22kg
Ez bar cable curls (3-4 sec eccentrics)
4x10x60kg
SUPERSET:
Single arm rope extensions 3x15x20kg
Alternating db curls 3x12x16kg
Seated calve raises
4x15x52,5kg (+5kg)
Toe press
4x15x75kg
Leg raises
4 x failure
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