Thread: MTS Sponsored log

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