Thread: MTS Sponsored log

ARMS/CALVES/ABS 22/01/22
Superset1:
Rope pushdowns (2 sec pause at the contraction) 4x15x45kg
Cable curls 4x12x31,5kg

Superset 2:
Lying db extensions 4x15x16kg
Machine preacher curls 4x12x40kg

Superset 3:
Dips machine 4x15x120kg
Dumbell hammer curls 4x10x20kg

Standing calf raises
50kg x 15, 12, 10, 9

Hanging leg raises
4 x failure

CHEST/SHOULDERS/TRICEPS 24/01/22
Incline db press
8x65kg
12x56kg

Flat HS press
8x160kg
12x120kg

HS shoulder press
10x120kg
12x100kg

Pin loaded chest press
10x96kg
Cluster: 10x82kg … 7x82kg … 5x82kg

HS machine chest flys
92kg x 15, 13, 12, 10

Single arm cable side lateral raises
20kg x 12, 11
15kg x 15

Life fitness machine side lateral raises
40kg x 15, 12, 11

Single arm rope extensions
4x15x20kg

Back to lower volume workouts, first one definitely felt like a good one

BACK/BICEPS/ABS 25/01/22
Wide grip cable rows
15x70kg
12x80kg
10x90kg
8x100kg ds 15x80kg

Close grip dual handle cable rows
15x70kg
12x80kg
10x90kg
8x100kg ds 15x80kg

Barbell rows
15x60kg
12x90kg
10x100kg
8x110kg ds 15x60kg

Rack pulls
8x60kg
8x100kg
8x140kg
8x180kg
8x220kg ds 10x150kg

Facepulls
3x25x20kg

Cable preacher curls
15x20kg
25kg x 12, 10, 10

Rope crunches
4x20x30kg

BACK/HAMSTRINGS 28/01/22
Pullover machine
15x100kg
12x110kg
10x120kg
8x120kg ds 12x80kg ds 8x40kg

Single arm HS front pulldowns
15x50kg
12x55kg
10x57,5kg
8x60kg ds 12x40kg

Wide grip pulldowns
15x87kg
12x92kg
10x97kg
8x103kg ds 8x82kg

Single handle lat pulldown
12x65kg
10x60kg

Seated hamstring curl
87,5kg x 17, 15, 13

Lying hamstring curls
25kg x 15, 15, 13, 12

Stiff legged bb deadlift (deadstop)
15x60kg
12x100kg
10x140kg
8x160kg
20x100kg

Hamstrings are fried right now. Bodyweight is slowly dropping while my kcal intake is still very high.

LEGS/CALVES 30/01/22
Seated leg curls
4x8x95kg + 5 partials

Barbell squats
8x60kg
8x100kg
8x140kg
8x180kg
8x190kg

Watson leg press (2 min rest between sets)
5x15x320kg

Stiff legged bb deadlift:
4x10x140kg

Adductor machine
65kg x 20, 18, 16

Standing calf raises
3x10x60kg
Last set <50% 60kg x (10-10-10) 10 sec holds

CHEST/SHOULDERS/TRICEPS 01/01/22
Flat machine chest press (banded)
3x8x120kg

Incline bb press
6x60kg
6x90kg
6x120kg
6x130kg

Flat bb press
(Stop a few inches above chest, then pause on the chest and explode up, that’s 1 rep)
4x6x110kg

Stretch pushups
12xBW
10xBW
9xBW

Seated shoulder press machine
3x10x75kg

Bent over db rear lateral raises
4x15x12kg + 5 partials

6 ways
3x8x8kg

Rope pushdowns ss bent over rope ext
4x12x30kg <> 4x10x20kg

BACK/ABS 02/02/22
One arm bb row
3x8x50kg

Smith machine rows (deadstop)
3x8x100kg

HS low row
3x10x120kg

HS single arm front pulldowns
2x10x55kg
20x40kg

Wide grip pulldowns
12x89kg
10x89kg
8x89kg

Life fitness seated bicep curl (single arm)
15x50kg
3x12x57,5kg

Leg raises + incline situps combo
4 sets to failure

Workouts still going strong.

ARMS/ABS (04/02/22)
Seated db curls (3 sec negatives)
4x10x16kg

Preacher curl machine
4x10x40kg

Barbell curls (3 sec negatives)
4x10x30kg

Dual rope triceps extensions
4x12x50kg

Dip machine
4x10x160kg

Seated overhead rope extensions
4x10x60kg + 10 sec stretch

Leg raises
4 x failure

Well, yesterday I tested positive for covid... that will be quarantine for the next 5 days... that's not good at all now that I'm in prep. Only positive i can get out of this is that it’s better to get it now than at 4 weeks out. I’ll use this few days as a deload.

Except for some cold and sore throat nothing

Originally Posted by Rick123

Well, yesterday I tested positive for covid... that will be quarantine for the next 5 days... that's not good at all now that I'm in prep. Only positive i can get out of this is that it’s better to get it now than at 4 weeks out. I’ll use this few days as a deload.

Except for some cold and sore throat nothing

Bloody hell, hope you'll recover very quick and get back on track asap my brother

Originally Posted by Rick123

Well, yesterday I tested positive for covid... that will be quarantine for the next 5 days... that's not good at all now that I'm in prep. Only positive i can get out of this is that it’s better to get it now than at 4 weeks out. I’ll use this few days as a deload.

Except for some cold and sore throat nothing

Good rest always helps you’ll be back better without any loss I had to take a rest and lost nothing speedy recovery