Thread: MTS Sponsored log

Pull (21/03/22)
Pullover machine
120kg x 17 (+1), 15 (+1)

HS single arm front pulldown
120kg x 8
100kg x 15 (+2), 12

HS low row
140kg x 9 (+1)
120kg x 12 (+1), 9

Bent over db rows (upper back focus)
34kg x 12, 11, 10, 10

Reverse pec deck
89kg x 12, 10
82kg x 11, 10

Facepulls
3x15x45kg

Primal preacher curl machine
40kg x 16 (+2), 12 (+1), 10 (+1)

Single arm cable curls
20kg x 15, 13, 12

Banded hyperextensions
3x15

Leg raises
4 sets till failure

PUSH 22/03/22
Incline db press
11x60kg (+1 rep)
13x52kg (+2kg - 2 reps)

Decline bb press
7x140kg
9x120kg (+ 1 rep)
12x100kg

DB shoulder press (Paused)
30kg x 12, 11, 10

Pin loaded HS machine press
2x10x82kg
Cluster: 10x75kg…6x75kg…5x75kg

HS chest fly
4x12x89kg

DB Y-raises
14kg x 15, 13, 12

Life fitness side lateral raises
45kg x 10
35kg x 13, 11

Dual rope cable extensions
45kg x 16, 13, 12

Single arm overhead cable ext
25kg x 11, 10, 9

PULL 28/03/22
Pullover machine
120kg x 17, 15

HS single arm front pulldown
120kg x 9 (+1)
100kg x 15, 12

HS low row
140kg x 9
120kg x 12, 9

Incline db rows (upper back focus)
32kg x 10, 9, 9

Reverse pec deck
82kg x 15, 13, 12, 11

Single arm cable row
35kg x 15, 12, 12

Facepulls
3x15x60kg

Primal preacher curl machine
40kg x 16, 12, 10 (+1)

Single arm cable curls
20kg x 15, 13, 12

Rope crunches
4 sets till failure

PUSH 29/03/22
Slight decline db press
Topset: 12x60kg (+1 reps)
Backoff: 15x54kg (+3 reps)

HS iso lateral bench press
Topset: 10x120kg (+3 reps)
Backoff: 10x100kg (+1 rep)

Incline HS chest press
1 topset: 7x110kg (+10kg - 1 rep)
Cluster set: 10x80kg (+2 reps) ... 5x80kg ... 4x80kg

Cable flys
4x15x35kg (+3 reps) + 10 sec pause in the stretch (last set ds 12x25kg)

Single arm standing side lateral machine
10kg x 20
15kg x 14, 11, 9

Rope front raises ss db side lateral raises
3x10x35kg ss 3x15x14kg

Dual rope pushdowns
50kg (+5kg) x 15, 13, 11

Lying DB extensions
18kg x 15, 13, 12

Still making progress on a few lifts 6 weeks out, performance is great!

QUADS/CALVES 30/03/22
Seated calf raises
40kg x 20 (10 sec RP) x 10 (10 sec RP) x7 (10 sec RP) x 6

Standing calve raises
70kg x 10, 9,

Leg extensions (occluded)
75kg x 28, 18, 15, 12 (30 sec rest breaks)

Adductor machine
71,25kg x 30(+2), 25, 20

Heel elevated smith squat
140kg x 10, 8
110kg x 12

Single leg life fitness leg press
3x15x56kg

Sissy squat
25xBW
22xBW
18xBW

BACK/HAMSTRINGS (01/04/22)
Seated hamstring curl
85kg x 18 (+ 4), 16 (+ 3 reps), 15 (+ 4 rep)
Cluster set: 75kg x 12/10/8

Lying leg curl
25kg x 14, 12, 12

Stiff legged db deadlifts
10x140kg ds 10x100kg ds 10x60kg
Backoff: 16x100kg (4 sec eccentric)

Single arm cable pulldowns
75kgx 15, 13, 12

HS iso lateral row (upper back focus)
120kg x 14 (+1), 12, 12 (+1)

Wide grip cable rows
100kg x 13, 12
80kg x 16

ARMS/CALVES/ABS 02/04/22
Seated calf raises
40kg x 22 +2 (10 sec RP) x 12 + 2 (10 sec RP) x 8 + 1 (10 sec RP) x 6

Standing calve raises
70kg x 12 (+2), 10 (+1), 9 (+1)

Superset 1:
Dual rope pushdowns 4x12x50kg
Cable curls 4x12x50kg

Superset 2:
Ez bar cable pushdowns 4x15x70kg
Db hammer curls 4x10x18kg

Superset 3:
Lying db extensions 4x12x18kg
Machine preacher curls 4x12x40kg

Superset 4:
Barbell spider curls 3x12x25kg
Overhead rope extensions 3x12x45kg

DB Y-raises
4x15x14kg

Decline crunches into ab roll-outs
4 rounds to failure

PULL 04/04/22
Pullover machine
120kg x 17, 15

HS single arm front pulldown
120kg x 9
100kg x 15, 12

T-bar rows (upper back focus)
80kg x 12, 11, 10

HS low row
120kg x 10, 9
110kg x 10

Reverse pec deck
82kg x 15, 13, 12, 11

Single arm cable row
3x12x45kg (+10kg)

Primal preacher curl machine
40kg x 16, 12, 10

Single arm cable curls
20kg x 14, 12, 11

Leg raises
4 sets till failure

Workout still feeling great, only a slight reduction in energy at the last part of the workout. Shape is improving daily right now. I’ll be sharing some shape updates this weekend

Food has been lowered since today. Low days 100 carbs, high days 500gr carbs. No more whey, only whole foods. 4 weeks and 6 days to give everything!

QUADS/CALVES 06/04/22
Seated calf raises
40kg x 25 +3 (10 sec RP) x 12 (10 sec RP) x10 (10 sec RP) x 8

Standing calve raises
70kg x 15 (+3), 12, 10

Lying leg curls
2 warm up sets x 15 to warm up knees

Leg extensions (occluded)
75kg x 28, 18, 15, 12 (30 sec rest breaks)

V-squats
200kg x 10, 8
160kg x 14

Life fitness leg press
3x15x150kg

Bulgarian split squats
3x15x50kg

Adductor machine
71,25kg x 15, 12, 10

Abductor machine
71,25kg x 20, 15, 15

Workouts getting pretty though especially on low days. 100gr carb days aren’t that much fun lol.

HAMSTRINGS/BACK (08/04/22)
Seated hamstring curl
90kg (+5kg) x 18, 16, 13
Cluster set: 75kg x 12/10/8

Lying leg curl
25kg x 15 (+1), 14 (+2), 13 (+2)

Dumbell stiff legged deadlifts
4x15x60kg

Single arm cable pulldowns
75kgx 15, 13, 12

HS iso lateral row (upper back focus)
120kg x 14, 12, 12

Wide grip cable rows
3x12x100kg

Rope pullovers
3x15x35kg