CHEST/SHOULDERS/CALVES
Flat db press
8x65kg
10x60kg
Incline HS press
10x150kg
12x120kg
Pin loaded HS chest press
3x10x96kg last set ds 8x64kg ds 8x33kg
HS machine chest fly
3x15x89kg
Single arm cable lateral raises
4x12x20kg
HS reverse peck deck
4x20x89kg
Standing calf raises
5x12x55kg
Primo is also one of my favorites, lean steady gains with almost no side effects!Originally Posted by emperorcaliano
ARMS/ABS 21/11/21
Superset 1
Seated db curls 4x8x20kg
Ez bar cable pushdowns 4x10x90kg
Superset 2
Dumbell hammer curls 4x10x20kg
Seated overhead machine ext 4x10x50kg
Superset 3
Preacher curl machine 4x12x30kg
Lying db extensions 4x10x16kg
Dips machine
4x max weight x15
Machine shrugs
4x15x100kg
Superset
Bench crunches 4x failure
Leg raises 4x failure
Got another check in with the coach this week. Kcals got another increase, training days 5800, rest days 4800 kcals as my bodyweight started to stall at 249 lbs again. No changes at the PED’s.
Next 4 weeks will be focussing on arms as that is my second muscle group that needs more work
LEGS/CALVES 22/11/21
Gaint sets (4 sets total)
Leg extensions peak contraction 20 reps
Lying leg curls 20 reps
Watson leg press 20 reps
Reverse v-squat 20 reps
HS iso lateral legpress 20 reps
Superset (2 sets total)
Leg extensions 10 reps
Walking BW lunges till failure
Stiff legged db deadlifts
3x15x50kg
Seated calf raises
5x15x40kg
Legs where insanely pumped!
Kcals also got increased by the coach to:
5800 on training days
4800 on rest days
BACK/BICEPS/ABS (24/11/21)
Single arm HS front pulldown
4x8x60kg
Incline db rows
4x12x40kg
Close grip cable rows
4x10x100kg
Lat pulldowns
4x8x103kg
HS pullover machine
4x8x80kg
Seated ez bar curls
4x15x30kg
Single arm DB preacher curls
4x8
Incline sit-ups
4 x failure
Workout are still going great, pretty happy with the offseason shape, bodyweight keeps stable despite de kcal increase.
Also got a date for the competition next year! 8 of May will be the competition date
CHEST/SHOULDERS (25/11/21)
Incline HS press
3x8x160kg
Flat bb press
5x5x130kg
Flat db press
4x8x50kg (last set hold for a 10 sec stretch)
HS machine chest flys
3x12x89kg
Dumbell side lateral raises
4x8x22kg (30 sec breaks between sets)
Bent over DB rear lateral raises
4x12x16kg (30 sec breaks between sets)
Overhead rope extensions
4x10x50kg
Skullcrushers
4x8x30kg
LEGS (26/11/21)
Seated leg curls
4x15x86kg
Panatta Hack squats (3-4 sec negatives)
Build up to 1 heavy set of 8
8x40kg
8x80kg
8x120kg
8x130kg
Smith machine lunges
3x15x40kg
Horizontal HS plate loaded leg press
3x30x120kg
Banded stiff legged deadlifts
3x8x140kg
Standing calf raises
3 sets - 10 reps, 10 sec hold repeat 2x (30 reps)
ARMS/ABS (27/11/21)
Superset 1
Ez bar cable curls 4x8x35kg
Dual rope pushdowns 4x12x50kg
Superset 2
Incline concentration db curls 4x8x14kg
Pronated db kickbacks 4x8x16kg
Superset 3
Machine preacher curls 4x8x45kg
Life fitness dips machine 4x12x120kg
Hanging leg raises
4x failure
Weight still around 113kg / 249 lbs
Kcals at an all time high at 5900 on training days and 4850 on rest days
ARMS/CALVES 30/11/21
Superset 1
Seated dumbell hammer curls 4x8x20kg
Dual rope pushdowns 4x12x50kg
Superset 2
Life fitness seated biceps curls 4x8x65kg
Life fitness dip machine 4x10x140kg
Superset 3
DB Preacher curls 4x8x16kg
Incline DB extenions 4x10x20kg
Standing calve raises
6x8x70kg
Reached a new all time high of 114,5kg this morning, growing by the day! I’ll make some shape updates very soon
BACK/ABS 01/12/21
Plate loaded HS pullovers
4x10x120kg
T-bar rows
3x10x80kg
Rack pulls
3x8x180kg
Pronated pulldowns
4x10x103kg
Single arm HS low row
4x8x70kg
Incline situps
4x failure
Shitty week so far, my grandpa died today so my mind wasn’t really at the gym. But we made it happen.
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