Thread: MTS Sponsored log

ARMS/CALVES/ABS 09/04/22
Seated calf raises
40kg x 25 (10 sec RP) x 14 +2 (10 sec RP) x12 + 2 (10 sec RP) x 10 + 2

Standing calve raises
75kg (+5kg) x 12, 12, 10

Superset 1:
Dual rope pushdowns 4x12x50kg
Alternating db curls 4x10x20kg

Superset 2:
Dual handle triceps extensions 4x12x45kg
Ez bar preacher curls 4x8x30kg

Rope hammer curls 3x15x50kg
Dips machine 3x10x140kg

Barbell 21’s 3 sets x 30kg
Single arm pushdowns 3x12x25kg

Leg raises
4 x failure

Post workout we did a little shape check @ 4 weeks out. Pretty happy with the shape, only my legs have to come in more. Well i got a sportmassage planned with scalping and cupping for tomorrow, hopefully that will bring out more details + dieting harder upcoming weeks!

I’ll upload the pics when i’m on my laptop, it’s not possible to upload on the phone unfortunately.

PULL 11/04/22
Lat pulldown
103kg x 12, 10
89kg x 15

HS single arm front pulldown
110 x 10
85kg x 15, 13

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

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

DB row
3x12x50kg

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

Incline db curls
18kg x 12, 10, 8

Primal preacher curl machine
40kg x 12, 10
35kg x 12

Leg raises
4 sets till failure

PUSH 12/04/22
Slight decline db press
Topset: 12x60kg
Backoff: 15x54kg

Incline HS chest press
8x100kg
8x110kg
8x110kg ds 6x80kg ds 6x60kg

Pin loaded HS press
4x10-12x75kg

Cable flys
4x15x35kg + 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 x 15, 13, 11

Lying DB extensions
3x12x16kg

QUADS/CALVES 13/04/22
Seated calf raises
40kg x 25 (10 sec RP) x 14 +2 (10 sec RP) x12 + 2 (10 sec RP) x 10 + 2

Standing calve raises
75kg x 12, 12, 10

Leg extensions
15x75kg
12x95kg
2x10x105kg

Pendulum squat
10x60kg
12x50kg

Single leg iso lateral HS legpress
3x12x140kg

Life fitness seated legpress
3x15x150lg

Bodyweight walking lunges
1 set till ultimate failure

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

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

Workouts getting pretty heavy, but we keep pushing through! 3,5 more weeks.

DELTS (07/04/22)
Reverse peck deck fly
25x89kg
22x89kg
20x89kg

Seated DB shoulder press
10x20kg
10x30kg
10x40kg
12x46kg
10x50kg

Single arm cable side lateral raises
15x15kg
12x15kg
11x15kg

Seated db side lateral raises
14kg x 15, 13, 12, 12

Superset: Plate front raises into ez bar close grip front presses
3 sets both to failure

Bent over rear delt fly machine
3x15x10kg

Cable shrugs
3x15x180kg

HAMSTRINGS/BACK (15/04/22)
Seated hamstring curl
90kg x 20 (+2), 17 (+1), 14 (+1)

Lying leg curl
30kg (+5kg) x 11
25kg x 16 (+1), 15 (+1)

Romanian deadlifts
8x60kg
8x100kg
8x140kg
Working sets: 2x8x180kg

Iso-tensions DB hamstring curl
26kg db between legs hold as long as possible until failure ( 48 sec )

Single arm cable pulldowns
75kgx 15, 13, 12

HS iso lateral row (upper back focus)
120kg x 10
100kg x 12, 10

Medium grip cable rows
100kg x 10
85kg x 12,

Rope pullovers
3x15x42kg

PULL (19/04/22)
Straight bar cable pullovers
15x65kg
15x70kg

Single arm cable pulldowns
15x70kg
17x65kg

Smith machine row
15x110kg
20x80kg

Medium grip cable row
15x90kg
20x75kg

Single arm HS low row
2x15x120kg

Cable curls
4x10x50kg

Seated db hammer curls
12x16kg
12x16kg ds 15x10kg ds 15x6kg

PUSH (19/04/22)
Incline db press
8x60kg
12x50kg

HS plate loaded flat press
12x80kg
10x80kg

Incline bb press
3x10x80kg

HS chest fly
4x12x82kg

DB Y-raises
4x15x14kg

Single arm cable side lateral raises
2x12x15kg
15x10kg

Dual rope cable pushdowns
4x12x50kg

Single arm rope extensions
4x12x20kg

Leg raises
4 x failure

QUAD FOCUS LEGDAY (20/04/22)
Seated leg curls
17x85kg
20x70kg
22x65kg

Watson leg press
17x370kg
25x250kg
21x210kg (completely death)

Single leg HS iso lateral leg press
15x125kg
25x105kg

Banded pendulum squat
8x40kg
12x20kg

SL leg extensions (cluster set)
15x25kg … 10x25kg … 8x25kg

Adductor machine
52,5kg x 20
45kg x 25, 22

Seated calve raises superset into standing calf raises
3x20x40kg <> 3x8-10x60kg

Workouts are getting pretty rough right now but we’re pushing through it. Now it’s really nice to have a training partner, that’ll push you through the last few reps.

DELTS/TRICEPS (21/04/22)
Reverse pec deck
15x62kg
15x72kg
15x89kg
Cluster 15x103kg … 7x103kg … 5x103kg

DB shoulder press
50kg x 12, 10

Machine side lateral raises
15x10kg
15x12,5kg
15x13kg

Seated db side lateral raises
2x15x16kg
15x14kg ds 12x10kg ds 10x8kg

Life fitness shoulder press into DB front raises
10 reps both the failure

Tri-set rope extensions
1 all out set 10 reps in 3 positions

Straight bar tricep pushdowns
35kg x 20, 15

Seated overhead v-bar extensions
28kg x 16, 15

Ab roll-outs into decline bench crunches
4 sets to failure