Amazing growing mate full and dry
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Thankyou Darren! We have to grow :)
BACK/ABS (21/06/2021)
S.A. HS low row
15x20kg warm-up
10x40kg warm-up
15x60kg
12x75kg
Pulldowns
3x10x103kg
Pullover machine
2x10x120kg
S.A. HS reverse pulldowns
2x8x55kg
Incline db rows
12x34kg
12x36kg
10x38kg ds 8x28kg
Banded hyperextensions (purple res. band)
2 sets to failure (20, 18)
Decline bench leg raises
4 sets to failure
A little bit of a miscalculation on some working sets, but no worries just went on failure in a higher rep range, next workout we increase the weight :p
Great size and proportions bro
Thanks bro, really appreciated!
ARMS/CALVES (22/06/2021)
Single arm cable curls
3x12x30kg
Concentration db preacher curls
3x10x14kg
Seated db hammer curls (1 sec paused at the top)
3x12x16kg
Dual rope pushdowns
3x10x50kg
Dips machine
3x12x140kg
Lying db extensions
3x12x18kg
Forearm machine
Forearm rotations superset Wrist curls
3x6x40kg <> 3x15x60kg
Standing calve raises
2 warm-up sets
4x10x80kg + 10 partials + 10 sec stretch
LEGS (23/06/2021)
Lying leg curls
10x35kg (+2 reps)
10x35kg ds 10x25kg + 10 partials (+2 reps)
Pendulum squats
10x75kg (+2 reps + PR)
15x60kg (PR)
V-squats
10x180kg
Cluster set: 10x160kg (20 sec) 7x160kg (20 sec) 5x160kg
Stiff legged barbell deadlift
2x10x180kg (3 sec eccentric)
Leg extensions
2x12x110kg
15x80kg
Single leg seated leg curls
2x15x35kg
Awesome leg workout, progressed on several lifts.
CHEST/SHOULDERS/ABS (25/06/2021)
Incline db press
Topset: 8x60kg
Backoff: 11x50kg
HS plate loaded flat press
Topset: 7x120kg
Backoff: 10x100kg
HS plate loaded shoulder press
Topset: 6x120kg
Backoff: 9x100kg, 8x100kg
Weighted dips
Topset: 8xBW+12kg chain, 8xBW+12kg chain
Backoff: 12xBW
HS pec flys
3x12x89kg
Bent over rear lateral machine raises
3x20x5kg
Incline raises
3x15x10kg
Ez bar pushdowns
4x10x90kg
Rope crunches
4x20x90kg
Only one in the gym, so no spotter available to help me threw up the heavy dumbells, but still i can't complain, we're making steady progress.
BACK/CALVES (26/06/2021)
S.A. HS low row
12x80kg
10x90kg
Lat pulldowns
3x12x103kg
Pullover machine
3x10x120kg
Rack pulls
4x8x210kg
Incline db rows
10x38kg
10x38kg ds 10x28kg
Life fitness seated biceps curl
13x50kg
11x50kg
9x50kg
Alternating db curls
3x12x14kg
Standing calve raises
6 reps, 6 sec hard contraction at the top, 6 sec stretch down, repeat 2x
3 sets 18 reps x 40kg
Slept like shit, but got a good workout in, strenght is progressing within every workout.
ARMS/ABS (28/06/2021)
S.A. Cable curls
3x15x30kg
Concentration db preacher curls
3x12x14kg
Seated db hammer curls
3x8x20kg laatste set ds 10x16kg ds 10x12kg
Dual rope pushdowns
3x12x50kg
Dual handle pushdowns
3x12x70kg
Triceps Primal machine extensions
3x10x50kg + 10 sec stretch
Forearm machine
Forearm rotations superset Wrist curls
3x6x40kg <> 3x15x60kg
Seated calf raises
10x60kg
Cluster set: 10x60kg .... 7x60kg ... 6x60kg
Standing calve raises
15x60kg
13x60kg
11x60kg
Decline bench leg raises
4 sets x failure
Very good arm workout, noticed the kcal increase immediately, insane fullness, pumps and strenght.
LEGS (29/06/2021)
Lying leg curls
10x35kg
10x35kg
10x35kg ds 10x25kg + 10 partials + 10 sec iso hold (+ 1 set)
HS iso lateral leg press
10x180kg
Topset: 8x200kg
Backoff: 16x160kg
V-squats
Topset: 10x180kg
Cluster set: 10x160kg .... 8x160kg ... 6x160kg ... 5x160kg
(+ 1 cluster round)
Stiff legged barbell deadlifts
10x185kg (+5kg)
10x185kg (+5kg)
Leg extensions
15x112,5kg (+2,5kg / + 3 reps)
12x112,5kg (+2,5kg / match reps)
10x112,5kg ds 10x75kg
Single leg seated hamstring curls
2x15x37,5kg (+2,5kg)
Progress on almost every lifts, switch the pendulum for the iso lateral leg press because of slight knee and ankle pain.
Ricky123 you loking super hard and dry , amazing quality and dense hard muscle . keep going , anything you need im here
CHEST/SHOULDERS/CALVES (30/06/2021)
Slight decline db press
8x60kg
8x60kg ds 6x40kg (+ 1 rep)
Decline bb press
8x130kg (+10kg)
8x135kg (+15kg / laatste 2 spot)
Back off: 12x100kg
Cable crossovers
10x35kg
Cluster set: 10x35kg (20 sec) 8x35kg (20 sec) 7x35kg (20 sec) 7x35kg
HS pin loaded chest press
3x12x75kg
Rear delt cable pull aparts
3x25x15kg
Seated life fitness side lateral raises
15x45kg
12x45kg
11x45kg
Rope front raises
3x10x35kg
Standing calve raises
6 reps, 6 sec hard contraction at the top, 6 sec stretch down, repeat 2x
4 sets 18 reps x 40kg
Shape update after yesterday's chest & delts workout!
Morning fasted weight is around 103-104kg.
Added in Equi-max from MTS at 750mg EW since last week and it is noticeable right away. Pumps and fullness are insane during the workouts, getting that MTS EQ 3D look!!
Attachment 738Attachment 739Attachment 740Attachment 741Attachment 742Attachment 743Attachment 744
I’m at 4600 kcals a day right now, rest days 4300/4400 and weight is slowly creaping up. With 1 big cheat meal a week. If my weight is stalling after 1-2 weeks i add about 10% of my total kcals. Buy you’re telling me to increase kcal even more?
Thanks for the advice bro! I adjusted kcal immediately to 4800 the passed 2 days noticed a lot more fullness but as you said, i think i can even push it up a little bit more. Today i got a cheatmeal, tomorrow rest day and from tomorrow we going to increase it big time!
BACK/ABS (02/07/2021)
S.A. HS low row
12x85kg
10x95kg + ds 10x60kg
Lat pulldowns
15x103kg
13x103kg
2x12x103kg
Dual rope cable pullovers
12x60kg
2x10x60kg
Rack pulls
4x6x220kg
HS iso lateral row (wide grip)
3x15x100kg
Close grip v-bar pulldowns
2x10x82kg
Decline bench leg raises
4 sets x failure
ARMS/CALVES (03/07/2021)
S.A. Cable curls
3x18x30kg
Concentration db preacher curls
3x10x16kg
Seated db hammer curls
3x10x20kg laatste set ds 10x16kg ds 10x12kg
Incline bench db kickbacks
3x15x8kg
Ez bar cable pushdowns
3x12x70kg laatste set ds 10x70kg ds 10x50kg
Dual rope pushdowns
3x12x50kg laatste set ds 10x35kg ds 10x25kg
S.A. Overhead rope extensions
3x10x25kg (+ 10 iso hold after every set)
Ez bar reverse curls
3x15x30kg
Donkey calve raise machine
Cluster set 1: 10x110kg (20 sec) 8x110kg (20 sec) 7x110kg
Cluster set 2: 15x85kg (20 sec) 11x85kg (20 sec) 10x85kg
Very good workouts, arm workout was insane, couldn’t even touch my shoulders post workout. Loving the EQUI MAX.
Awesome bro I’m pushing until I hit 280 as I believe also you have that sort of post show rebound that last 8-16 weeks and can push hard until then you start noticing water bloat but both of us are still plenty lean but your condition is better your going to be a freak love it 💪
LEGS (04/07/2021)
Seated leg curls
10x100kg
10x100kg
10x100kg ds 10x70kg + 10 partials + 10 sec iso hold
Pendulum squat
Topset: 8x80kg
Cluster set: 10x40kg (20 sec) 8x40kg (20 sec) 7x40kg
HS iso lateral leg press
Topset: 9x200kg (+ 1 rep)
Backoff: 15x160kg (+2 reps)
Leg extensions
10x120kg
10x120kg ds 10x85kg ds 10x55kg
Dumbell stiff legged deadlifts
3x8x70kg
Bulgarian split squats
2x12x60kg
Completely destroyed my legs, walking will be hard the next few days haha.
CHEST/SHOULDERS/ABS (05/07/2021)
Incline db press
Topset: 9x60kg (+1 rep)
Backoff: 13x50kg (+ 2 reps)
HS iso lateral bench press
Topset: 9x120kg (+2 reps)
Backoff: 10x100kg
HS plate loaded shoulder press
Topset: 8x120kg (+ 2 reps)
Backoff: 11x100kg (+2 reps), 10x100kg (+2 reps)
HS machine flys
15x89kg
13x89kg
12x89kg
Incline cable flys
10x25kg
9x25kg
8x25kg
Rope face pulls
3x20x60kg
Dumbell side lateral raises
4x8x24kg
Barbell upright rows
3x15x30kg (30 sec rest between sets)
Rope crunches
4 x failure
Strenght gains keeps coming on the compound lifts, also bodyweight is finally starting to increase! Lots of ppl in the gym today told me that I looked way fuller.
Definitely that's always a nice way to tell you're on the right way! You were right about the kcals, bodyweight starting to raise and conditioning is still on point, keep going this way until i notice water retention, fat gain and bloat :) 8 weeks until my vacation so, don't want to look like a bloated mess on the beach haha!!
BACK/CALVES (06/07/2021)
S.A. HS low row
9x100kg
8x100kg
Lat pulldowns
15x110kg (+7kg)
13x110kg (+7kg)
2x12x110kg (+7kg)
HS iso-lateral row (wide grip)
3x10x120kg
Hammer bar pulldowns
10x96kg
10x103kg
8x103kg
Incline db rows
15x32kg
12x32kg
Weighted hyperextensions
3x10x40kg (after every weighted set +10 BW reps)
Seated calve raises
4x12x60kg last set ds 10x40kg ds 10x20kg
Keep updating but mostly what you fell during each week, if you change something on diet? training ? or cycle? also post pictures to see evolution is very important
ARMS/ABS (07/07/2021)
S.A. Rope pushdowns
3x10x30kg
Paused lying db extensions
3x10x20kg
S.A. Overhead rope extensions
3x8x25kg + 10 sec stretch between sets
V-bar pushdowns
3x15x75kg
S.A. Cable curls
3x10x35kg
Preacher curl machine
3x8x45kg
Pinwheel db curls
3x12x22kg
Crucifix curls
3x10x25kg
Forearm machine
Forearm rotations superset Wrist curls
3x6x40kg <> 3x20x60kg
Leg raises into machine crunches
4 x rounds x failure
LEGS (09/07/2021)
Seated leg curls
15x90kg
12x90kg RP 3x90kg
10x90kg RP 3x90kg RP 2x90kg
Leg extensions
Topset: 12x135kg, 10x135kg
Backoff: 12x105kg RP 3x105kg
Watson leg press
Topset: 20x400kg
Backoff: 20x360kg (3 sec negatives), 20x360kg (normal speed)
Pendulum squat
Cluster 1: 10x50kg ... 6x50kg ... 4x50kg
Cluster 2: 12x40kg ... 8x40kg ... 6x40kg
Dumbell stiff legged deadlifts
3x10x70kg
Lying leg curls
15x25kg
12x25kg
Holy shit, legday smoked me! Especially those high rep leg presses and afterwards cluster sets on the pendulum. Almost threw up my intra workout shake 😂
CHEST/SHOULDERS/CALVES (10/07/2021)
Slight decline db press
12x60kg (+4)
10x60kg ds 8x40kg (+2)
Decline bb press
Topset: 8x140kg, (+5kg) 8x130kg
Back off: 12x100kg
Seated db shoulder press
Topset: 10x40kg, 8x40kg
Backoff: 12x32kg
Bodyweight dips
18x BW
12x BW
9x BW
Cable crossovers
10x35kg
Cluster set: 10x35kg (20 sec) 8x35kg (20 sec) 7x35kg (20 sec) 6x35kg
Reverse HS pec deck
20x89kg
17x89kg RP 3x89kg
15x89kg RP 3x89kg RP 2x89kg
S.A. Cable side lateral raises
3x15x20kg
Standing calve raises
3x10x35kg (10 sec hold at the top, 10 sec hold at the stretch, repeat 2x)
Seated calve raises
3x15x40kg
Keep making strenght progress, bodyweight is around 105-106kg right now. A little bit more water retention, but all good with 700+ grams of carbs. Beginning of September i’ll be going on a vacation for 11 days, maybe 3-4 weeks before i’ll do a little mini cut. But the next 4 weeks the goal is to gain muscle!
BACK/ABS (11/07/2021)
S.A. Iso lateral HS row
2x8x80kg
S.A. Reverse HS pulldown
3x8x55kg
Bent over DB rows
12x38kg
2x8x40kg last set ds 8x30kg ds 6x24kg
HS low row
10x120kg
2x8x120kg
Dual rope cable pullovers
3x12x60kg
Dumbell shrugs
3x15x50kg
Decline bench leg raises
4x failure
ARMS/CALVES (12/07/2021)
S.A. Rope pushdowns
4x10x35kg
Dip machine
4x8x160kg
Seated rope overhead press
4x8x25kg + 10 sec stretch
Ez bar curls
4x8x45kg (3 sec eccentric)
Ez bar preacher curls (close grip)
4x10x30kg
Dumbell hammer curls
4x8x22kg + 6 partials
Life fitness seated lateral raises
4x12x50kg
Wrist curls
4x20x70kg
Standing calve raises
3x10x80kg + 10 partials
Shape is rapidly improving, bodyweight is at 106-107kg. I think this is my biggest and leanest yet! We keep on growing with MTS :)
LEGS (14/07/2021)
Seated leg curls
15x92,5kg (+2,5kg)
12x92,5kg RP 3x92,5kg (+2,5kg)
10x92,5kg RP 3x92,5kg RP 2x92,5kg (+2,5kg)
Leg extensions
Topset: 14x137,5kg (+ 2 reps & 2,5kg) , 10x137,5kg (+ 1 reps & 2,5kg)
Backoff: 12x107,5kg RP 3x107,5kg (+2,5kg)
Watson leg press
3x20x400kg (VPR)
V-squats
10x160kg
10x180kg
10x200kg
HS iso lateral legpress
20x120kg
20x140kg
16x140kg
Heel elevated DB stiff legged deadlifts
3x12x70kg (+ 2 reps)
Very successful legday, super pumped after the high rep leg presses. Progression on almost every excercise.
Package came in yesterday, like always in a super professional way. You don't have to worry about costums or anything. The MTS team got your back ;)
Time to improve! i'll make a post about my current cycle and my upcoming plans with the MTS products. But first i'll go to the gym for a chest & shoulder workout.
CHEST/SHOULDERS/CALVES (15/07/2021)
Incline db press
Topset: 12x60kg (+3 reps)
Backoff: 16x50kg (+3 reps)
HS iso lateral bench press
Topset: 11x120kg (+2 reps)
Backoff: 12x100kg (+2 reps)
HS plate loaded shoulder press
Topset: 10x120kg (+ 2 reps)
Backoff: 14x100kg (+2 reps), 10x100kg (+2 reps)
HS machine flys
15x96kg (+7kg)
13x96kg (+7kg)
12x96kg (+7kg)
Pin loaded HS chest press
11x82kg
9x82kg
8x82kg
Incline prone laterals
4x15x12kg
Reverse pec deck
3x25x82kg
Standing calve raises
4x10x80kg + 10 partials
Next rotation i’ll up the weights, on almost all exercises progress has been made! Now that I am quite high in calories, progression is clearly visible. Particularly noticeable in strength and the speed of recovery during workouts.
Killing it week in week out growing hell yeah 💪💪