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CHEST/SHOULDERS/TRICEPS (16/11/21)
Flat HS plate loaded chest press
3x8x160kg
Incline bb press
4x10x100kg
Decline db press
3x10x40kg
HS chest flys
3x15x96kg
Seated machine side lateral raises
4x15x35kg
Reverse peck deck
4x15x89kg
Supinated pushdowns with single handles
4x10x50kg
V-bar pushdowns
4x15x70kg + 10 sec iso hold
Workouts are going awesome lately, i can keep making progress at every workout. Next week is another check up with the coach, curious what he’ll tell me to do next.
LEGS (17/12/21)
Lying leg curl
4x10x35kg
Banded pause pendulum squats
8x20kg
8x40kg
8x50kg
8x60kg
8x65kg
Watson 45 degree leg press
3x30x200kg
Occluded leg extensions
3x20x50kg
Dumbell stiff legged deadlifts
3x8x60kg
Seated calve raises
4x10x40kg ( 2 sec pause at the bottom + 2 sec hold at the contraction)
Painfull pump and shaking legs at the end, satisfying :)
ARMS/ABS (18/12/2021)
Superset 1
Cross body cable extensions 4x12x40kg
Ez bar curls 4x12x30kg
Superset 2
Life fitness dip machine 4x10x140kg
Preacher curl machine 4x12x40kg
Superset 3
SA overhead rope extensions 4x10x30kg
Seated db hammer curls 4x10x18kg
Decline bench crunches
4 x failure
CHEST/SHOULDERS/TRICEPS 20/12/21
Gym 80 chest press machine
8x120kg
8x130kg
8x135kg
Incline bb press
6x60kg
6x80kg
6x100kg
6x120kg
6x130kg
Flat bb press
4x6x120kg
Gym 80 machine flys
3x12x80kg
Gym 80 seated shoulder press
3x10x50kg
Reverse pec deck
3x20x75kg + 15 sec is hold
Prone side lateral raises
4x15x14kg
Superset:
Rope pushdowns 4x12x45kg
Overhead rope ext 4x12x45kg
Check up with the coach today, 256lbs right now, heaviest i ever been. Got new bodyfat measurements and it seems like my bodyfat didn’t change! Coach was really happy. Next 6 weeks will be again focus on legs with a new training program. 8 more weeks until prep starts :)
LEGS 21/12/21
Lying leg curls
4x8x85kg + 5 slow partials from the bottom
Adductor machine
4x12x120kg
Gym 80 reverse hack squat (3 sec negatives)
8x40kg
8x80kg
8x120kg
8x160kg
8x200kg
8x240kg
8x280kg
45 degree leg press
5x15x280kg
DB stiff legged deadlift
4x10x50kg
Standing calf raises
3x10x70kg
1 set >50% 10x35kg… 10 sec hold at the top 10x35… 10 sec hold at the top 10x35kg… 10 sec hold at the top
BACK/BICEPS/ABS 22/12/21
One arm machine row
3x8x100kg
Chest supported t-bar row
4x10x75kg
Neutral grip cable row
4x10x100kg
Mag grip (medium width) pulldowns
3x10x80kg
Wide grip assisted pull ups
3x8
Gym 80 Preacher curl machine
4x10x40kg
Db hammer curls
4x8x20kg
Leg raises and incline sit ups
4 x failure
Insane pump in the back, man what do i love chest supported t-bar rows! Only excercise for back i miss the gym i normally workout at.
LEGS/CALVES 24/12/21
Leg extensions
4x10x100kg
Single leg machine leg press
4x10x100kg
Lying leg curls
4x10x75kg
Gym 80 hack squat (3 sec negatives)
10x60kg
10x80kg
10x100kg
10x120kg
10x140kg
Barbell stiff legged deadlifts
4x10x140kg
Seated calf raises
5x10x60kg
Time to enjoy some good foods now! Merry Christmas everybody ;)
ARMS/ABS 25/12/21
Seated db curls (3 sec negatives)
4x8x16kg
Cable rope hammer curls
4x10x50kg
DB preacher curls
4x10x14kg
Dual rope triceps extensions
4x12x50kg
Dip machine
4x10x120kg
Overhead rope extensions
4x10x45kg + 10 sec hold at the stretch after every set
Leg raises
4x failure
Quick arm workout before we’re going to the family for Christmas.
LEGS/CALVES 27/12/21
Lying leg curl
4x10x75kg last set ds 8x50kg ds 8x30kg
45 degree Legpress
8x160kg
8x200kg
8x240kg
8x280kg
8x320kg
8x360kg
Gym 80 reverse hack squat (3 sec negatives)
4x10x280kg
Single leg leg extensions
4x10x40kg last set ds 8x25kg ds 8x15kg
Dumbell stiff legged deadlifts
3x12x50kg
Standing calf raises
3x10x70kg
1 set >50% 10x35kg… 10 sec hold at the top 10x35… 10 sec hold at the top 10x35kg… 10 sec hold at the top … 10x35kg… 10 sec hold at the top
CHEST/SHOULDERS 28/12/21
Gym 80 chest press machine
8x120kg
8x130kg
8x135kg ds 8x105kg ds 8x85kg
Incline bb press
3x10x100kg
Incline db press
4x8x50kg
Machine chest flys
3x12x80kg
Paused DB shoulder press
3x10x30kg
Reverse pec deck
3x25x75kg
6 ways
3x8x7kg