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BACK/ABS 29/12/21
Meadows row
3x8x50kg
Chest supported t-bar row
4x10x75kg
Gym 80 machine row (neutral grip)
4x10x100kg
Gym 80 pulldown machine (neutral grip)
4x10x135kg
Hyperextensions
3x20xBW
Seated db curls
4x12x16kg
Leg raises and incline situps combo
4 sets to failure
LEGS/CALVES 31/12/21
Lying leg curls
4x10x75kg
Leg extensions (1 sec hold at the top)
4x10x100kg
Adductor machine
4x10x125kg
Gym 80 hack squats
8x60kg
8x100kg
8x140kg
8x160kg
8x180kg
8x200kg
Stiff legged barbell deadlift
4x10x150kg
Seated calf raises
6x10x60kg
Last legday of the year, made sure it was a good one!
ARMS/ABS 01/01/22
Dumbell hammer curls
4x8x20kg
Barbell curls 1,5s
4x8x35kg
Ez bar preacher curls (3 sec negatives)
4x8x30kg
V-bar pushdowns
4x12x85kg
Bent over triceps extensions
4x10x60kg
Seated overhead rope extensions
4x10x50kg + 10 sec hold in the stretch
Leg raises
4 sets till failure
LEGS/CALVES (03/01/22)
Leg extensions (4 sec negatives)
4x8x120kg last ds 10x80kg ds 10x60kg
Lying leg curls (4 sec negatives)
5x8x80kg
Smith machine squats
8x60kg
8x100kg
8x140kg
8x160kg
8x180kg
8x190kg
Gym 80 reverse hack squat (paused)
4x8x230kg
Dumbell stiff legged deadlift
4x12x50kg
Standing calf raises
6x15x50kg
262 lbs this morning, 2 more weeks until my competition prep is going to start (16 weeks out). Workout still going strong, food intake is this hardest part right now… i’m constantly full as fuck and bloated. Food intake on TD is 6500 and NTD 5500. Holding a lot of water but that’s nothing special at this amount of calories. 2 more weeks of holding this bodyweight and then the fun begins.
BACK/BICEPS/ABS 06/01/22
Neutral mag grip cable row
2-3 warm-up sets
20x100kg
12x110kg topset
15x70kg back off
Smith machine rows
12x120kg
10x120kg
15x70kg
Close grip pulldowns
18x70kg
15x70kg
14x70kg
Single arm Nautilus pulldowns
20x35kg
2x15x40kg
Pulldown machine
3x10x100kg
Nautilus biceps curls (single arm)
4x10x40kg
Incline cable curls
4x15x20kg
Leg raises into incline situps combo
4 sets to failure
Went for a 35 min drive to an old school gym with one of my friends, it looked like a dungeon (no joke) with some very solid old school equipment. Mostly Penatta and Nautilus. Very hardcore atmosphere and a great workout!
ARMS/ABS 08/01/22
Cable curls
4x12x60kg
Dumbell hammer curls
4x8x20kg
Single arm preacher curls machine
4x8x30kg last set ds 8x22,5kg ds 8x17,5kg
V-bar pushdowns
4x20x70kg
Bent over cable triceps extensions
4x20x50kg
Dip machine
4x8x120kg last set ds 8x100kg ds 8x80kg
Leg raises
5 x failure
CHEST/SHOULDERS/TRICEPS 10/01/22
Incline paused db press
15x50kg
12x50kg
10x50kg
8x50kg
Incline bb press
3x6x110kg
Machine chest flys
4x10x90kg
Neutral grip machine press
4x8x100kg
Dumbell prone lateral raises
3x12x14kg
Single arm Cable side lateral raises
3x20x15kg
Reverse peck deck
3x30x75kg
Dual rope cable extensions
4x15x40kg
Very good workout, pump was nasty!
BACK/BICEPS/ABS 11/01/22
Meadows row
8x40kg
8x45kg
8x50kg
8x55kg
Wide grip cable row
4 sets 8-15 reps
Wide grip cable pullovers
4 sets 12 reps
Dual handle cable rows
4 sets 10-15 reps
Rack pulls
8x70kg
8x110kg
8x150kg
8x190kg
8x230kg
8x260kg
Barbell curls
4x10x35kg
Leg raises
4 sets 20 reps
QUADS/ADD/CALVES
Leg extensions
3x15x80kg (4-5 sec rp) 5x80kg (4-5 sec rp) 5x80kg
Adductor machine
15x100kg
12x120kg
12x120kg
Gym 80 hack squat
10x40kg
10x80kg
10x120kg
10x160kg
10x200kg
Dumbell walking lunges
3x15x40kg
Paused bb squat
3x15x100kg
Seated calf raises
5x15x40kg
Last week of bulking. Never thought i would be happy to start cutting, but last weeks were very hard (force feeding all the way). First time pushing my kcals this high, about 7000 on TD and 6000 on NTD. Now let’s see what’s left once all the fat is gone :)
I’ll make a update about the cycle and everything next week, if something will change. Monday i got my check in planned with the coach.
BACK/HAMSTRINGS 14/11/22
Assisted pull-ups
15, 12, 10, 8 (last set ds x10)
Neutral grip pulldowns
15x65kg
12x80kg
10x95kg
8x105kg ds 12x60kg
Close grip pulldowns
15x60kg
12x70kg
10x80kg
8x90kg ds 12x80kg
Lying hamstring curls
20x50kg
15x60kg
12x70kg
10x75kg
Single leg ham curls
15x20kg
15x25kg
15x30kg
Stiff legged db deadlift
4x15x50kg
PUSH 17/01/22
Flat HS press
10x40kg
10x80kg
10x120kg
10x160kg
12x120kg
Incline bb press
2x8x120kg
10x100kg (paused reps)
Flat db press
4x8x50kg
HS chest flys
4x15x82kg
Standing side lateral raise machine
3x15x7,5kg
Life fitness machine side laterals
15, 13, 12 x 35kg
Single arm rope extensions
4x15x20kg
16 weeks out right now, we’ll be starting to decrease kcals a little bit put no big changes currently.
BACK/BICEPS/ABS (18/01/22)
Wide grip cable rows
15x100kg
15x100kg ds 12x70kg ds 12x50kg
HS low row
120kg x 12, 10, 9
Close grip cable rows (1 sec hold at contraction)
15x70kg
12x80kg
10x90kg
8x100kg ds 12x70kg
Rack pulls from mid chin
15x100kg
12x140kg
10x180kg
8x220kg
Reverse pec deck
82kg x 25, 23, 21, 20
Single arm cable curls
20x20kg
12x25kg
10x25kg
Barbell preacher curls
12x30kg
2x10x30kg
Decline bench crunches
4x20xBW
Back was insanely pumped