CHEST/SHOULDERS/TRICEPS 26/10/21
Incline db press10x20kg warm-up
10x30kg warm-up
10x40kg warm-up
10x50kg
10x60kg
8x60kg
Plate loaded HS flat press
(Slight pause at the bottom)
3x6x120kg
Decline barbell press
3x20x80kg
Incline flyes with manual resistance
(4 sec negatives)
4x8x22kg
Dumbell side laterals
3x10x20kg last set + 20 partials from below
Bent over db rear laterals
3x40x10kg
V-bar pushdowns
4x15x60kg
Overhead rope extensions
4x15x35kg + 20 sec stretch after every set
BACK/BICEPS/ABS 27/10/21
One arm db row
8x20kg warm-up
8x30kg warm-up
8x40kg warm-up
8x50kg
8x60kg
8x70kg
8x80kg
HS low row
4x8x140kg
Single arm cable lat pulldown
4x10x65kg
Incline db row
3x10x40kg
Banded hyper extensions
4x12x blue res. band
Fat grip barbell curls (3-4 sec negatives)
4x10x30kg
One arm db preacher curls
4x10x14kg
Leg raises
4 x failure
HAMSTRINGS/CALVES 28/10/21
Single leg seated leg curls
(12 reps right, 12 reps left, without rest breaks until 4 sets are complete)
4x12x25kg
Ham killer
3 sets till failure (12, 10, 9)
Watson leg press (high & wide)
3x15x360kg
Dumbell iso tension
(On a decline bench with a db between the legs)
3 x 30 sec x 24kg
Seated calve raises
4x12x57,5kg (+2,5kg)
LEGS 30/10/21
Sumo stance DB squats (paused at the bottom)
4x15x80kg
Butt blaster
12x60kg
12x80kg
12x90kg
Bulgarian split squat (3-4 sec ecc./glute focus)
3x12x60kg
Leg extensions
(2 all out set)
Set #1
10x 105kg + 4x with help of trainingspartner ... 5x forced reps + 10 sec iso hold
Set #2
10x105kg ds 8x85kg ds 8x55kg (+4 reps with spot) + 5 forced reps + 10 sec iso hold
Seated calf raises
5x15x40kg
Rope crunches
4 x failure
Legs really starting growing now! People even noticed and told me today during legs. So i’m happy
thats a crazy conditionning bro, hell yeah !!!Originally Posted by Rick123
Thanks brother!
CHEST/SHOULDERS/TRICEPS 02/11/21
Incline db press
10x20kg warm-up
10x30kg warm-up
10x40kg warm-up
10x50kg
10x60kg
9x60kg (+1 rep)
Plate loaded HS flat press
(Slight pause at the bottom)
3x6x125kg (+5kg)
HS Iso-lateral benchpress
3x20x40kg
Incline flyes with manual resistance
(4 sec negatives)
4x8x22kg (+4kg)
Dumbell side laterals
3x12x20kg laatste set + 20 partials from below (+ 2 reps)
Cable rear lateral raises
3x40x10kg
V-bar pushdowns
4x15x75kg (+5kg)
Overhead rope extensions
4x15x50kg + 20 sec hold in the stretch na after every set
Really good workout, super pumped and full upperbody during the workout, i think it’s the calorie increase
BACK/BICEPS/ABS 03/11/21
One arm HS row
8x20kg warm-up
8x40kg warm-up
8x60kg
8x80kg
8x90kg
HS low row
4x8x145kg (+5kg)
Single arm cable lat pulldown
4x12x65kg (+2 reps)
Incline db row
3x12x40kg (+2 reps)
Barbell curls (3-4 sec negatives)
4x10x40kg
One arm db preacher curls
4x10x14kg
Alternating db hammer curls
3x12x18kg
Banded hyper extensions
4x15x blue res. band (+3 reps)
Leg raises
4 x failure
HAMSTRINGS/CALVES 04/11/21
Single leg seated leg curls
(12 reps right, 12 reps left, without any breaks 4 sets in total)
4x12x27,5kg (+2,5kg)
Ham killer
4 sets till failure (15, 12, 10, 9)
Watson 45 leg press
(High and wide)
15x320kg
15x360kg
15x400kg
Dumbell iso tension
3 x 30 sec x 26kg (+2kg)
Seated calve raises
5x15x40kg
LEGS 06/11/21
Sumo stance smith machine squats
4x10x120kg
Butt blaster
3x12x90kg
Bulgarian split squat (3-4 sec ecc./glute focus)
3x12x65kg (+5kg)
Leg extensions
(2 all out set)
Set #1
10x 105kg + 4x with help of trainingspartner ... 5x forced reps + 10 sec iso hold
Set #2
10x105kg ds 8x85kg ds 8x55kg (+4 reps with spot) + 5 forced reps + 10 sec iso hold
Standing calf raises
4x15x40kg
Decline bench crunches
4 x failure
Legs are really growing! Also reached bodyweight PR of 247 lbs / 112,3kg today so things are going in the right direction
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