Thread: MTS Sponsored log

Week 13 of the pushfase!

8 more weeks until we go into a health phase / cruise phase.

Bodyweight is at 246 lbs right now still in decent shape! PB’s on almost every lift.

Current macro’s and kcals:

TD
4720 kcals
300 P
700 C
80 F

NTD
4100
300 P
500 C
100 F

Current peds / dosages:
Test e 600mg / week
Deca 400mg / week
Mast e 600mg / week
3.6 iu HGH / day
25 iu Lantus / day
5-8 iu novorapid pre/post WO

First time on lantus but it’a really has been a game changer, much fuller and rounder in the gym + the pumps are out of this world. Fasted Bloodglucose levels are spot on, probably have to go a little bit higher when calories are going up but i’m monitoring everything on a daily base.

Ended up my push phase at 18 weeks around 113-114kg.

The only things that did increase from the cycle was the lantus up untill 30 iu ED because of the food that increased. Ended up at 5500-5600 kcals on training days.

Right now i’m at week 3 of my health / holding / maintainance phase. Decreased my kcals to 4800 kcals on TD and 3900 NTD.

Right now i’m running:
200mg test e / week
200mg mast e / week
4 iu HGH ED
20iu lantus

Weight keeps around 113kg. I’ll be running bloods in about 3 weeks if everything is in range i’ll start a fat loss phase to see what i’ve builded in the offseason and needs more work.

Next competition will be en

my next competition won't take place until I feel like I've really brought up my weak muscle groups and i’m very competitive. I’m not just participating competition for fun but also want to win

I’ll keep you guys updated!

Bloodwork came back last week after 8 weeks of cruising on 1ml of MTS Test e per week. Everything looked G2G. Only thing that was slighty out of range was my HDL cholesterol but nothing concerning. A few health supps + since i’m going on a cut right now HDL will be in range very soon.

Originally Posted by Rick123

Ended up my push phase at 18 weeks around 113-114kg.

The only things that did increase from the cycle was the lantus up untill 30 iu ED because of the food that increased. Ended up at 5500-5600 kcals on training days.

Right now i’m at week 3 of my health / holding / maintainance phase. Decreased my kcals to 4800 kcals on TD and 3900 NTD.

Right now i’m running:
200mg test e / week
200mg mast e / week
4 iu HGH ED
20iu lantus

Weight keeps around 113kg. I’ll be running bloods in about 3 weeks if everything is in range i’ll start a fat loss phase to see what i’ve builded in the offseason and needs more work.

Next competition will be en

my next competition won't take place until I feel like I've really brought up my weak muscle groups and i’m very competitive. I’m not just participating competition for fun but also want to win

I’ll keep you guys updated!

Dayum boi, that push phase was done and dusted !!!

Update time!

Around week 5 of the cut right now and shipped away about 6-7kg already. A lot of water weight at the beginning, right now it's in a slow and steady pace, losing around 0,5-1,0kg a week. Still able to progress on most lifts so no concerns about losing muscle. My body recomped that's for sure since i started a new blast :P

Started the cut pretty aggrasive in terms of a deficit.

Since this week i'm doing:
3300 kcals TD
2800 kcals NTD

Cardio:
30 min fasted on the hometrainer 6 days a week

Training split (Legs and arm focused):
Push
Pull
Legs
off
Push
Legs
Off

Current cycle (since 4 weeks ago):
600mg test e / week
400mg tren a / week
400mg mast p / week
10mg Aromasin / eod

Lypolitics:
40mcg clen / day
20mg Yohimbine / with fasted cardio
200mg injectable L-Carnitine with fasted cardio

Health supps:
Support Max Strom (Tudca, CoQ10, NAC and other stuff)
500mg Metformin / day
40mg Telmisartan / day

Thanks for the BIGDADDY and the MTS team for always having my back! Stocked up on some goodies from MTS this week to continue the blast

I'll post some more stuff about my workouts this week

Still very solid workouts, in the beginning of the workouts i’m still able to progress some lifts. Later in the workouts my energy level drops and it gets really hard to progress, so the cut is getting real

Kcals are going down tomorrow and cardio is going up

TD 3000
NTD 2600

Cardio:
6x per week 45 min fasted on the home trainer

PEDs:
No changes

I’ll be cutting until 30th of April, then i’ll start the recomp.

I’ll drop some shape updates this week, since my shape is in pretty good conditioning right now. I think around 6% at 225lbs.

Workouts from past week:

Push 27/03/23

Incline HS press
150kg x 10
110kg x 15

Flat HS press
130kg x 12~
100kg x 13
100kg x 10

HS plate loaded shoulder press
120kg x 6
100kg x 10
100kg x 8

Life fitness dip machine (chest focus)
120kg x 8
100kg x 11
100kg x 10
80kg x 13 + 5 partials

HS machine fly
82kg x 15
82kg x 13
82kg x 11 RP x 7 RP x 5

Single arm side lateral raise
12,5kg x 10
10kg x 12
10kg x 12

Dual rope pushdowns
21kg x 16
21kg x 15
21kg x 13

SA Overhead rope extensions
10kg x 11
10kg x 10
10kg x 10

Dumbell side laterals supersetted upright row
16kg x 18/16/15- 30kg x 18/16/15

Pull - 28/03/23

Single arm HS front pulldown
77,5kg x 10
67,5kg x 13

Neutral grip LF row
117kg x 10
101kg x 13

Chest supported t-bar row
55kg x 9
45kg x 15
45kg x 12

Assisted pull-ups (F)
15 x
12 x
11 x

Close grip cable rows
80kg x 11
60kg x 16
60kg x 15

Single arm panatta Preacher curls
16,25kg x 14
16,25kg x 12
16,25kg x 10

Single arm bdb cable curls
20kg x 13
20kg x 11
20kg x 10

Rear delt rope face pulls
60kg x 15
60kg x 13
60kg x 12 DS 45kg x 12 DS 30kg x 15

Life fitness abdominal crunch
86kg x 20
86kg x 18
86kg x 15
86kg x 13

Legs (hamstring focus) - 29/03/23

Lying leg curl
32,5kg x 14
32,5kg x 13
32,5kg x 12

Seated leg curl
80kg x 15
80kg x 14
80kg x 12 (stretch pause) x 4 (stretch pause) x 2 (stretch pause) x 2 + 10 partials

Banded Pendulum squat
55kg x 12
55kg x 11
55kg x 10

HS iso-lateral leg press
152,5kg x 15
152,5kg x 13
152,5kg x 12

Barbell stiff legged deadlift
140kg x 10
140kg x 10
140kg x 10

Adductor machine
71,25kg x 15
71,25kg x 13
71,25kg x 10 + 10 sec iso hold

Toe presses (in the horizontal legpress)
105kg x 15
105kg x 13
105kg x 11
105kg x 9

Arms & Abs - 31/03/23

Cable straight bar pushdowns
35kg x 18
35kg x 14 RP x4
35kg x 12 RP x4 RP x2
35kg x 12 RP x4 RP x2

Ez bar Cable curls
35kg x 15
35kg x 11 RP x4
35kg x 10 RP x3 RP x2
35kg x 9 RP x3 RP x3

Dips machine
120kg x 15
120kg x 14
120kg x 13

Single arm DB concentration curls
14kg x 15
14kg x 13
14kg x 10

Lying db extensions
18kg x 15
18kg x 13
18kg x 12 ds 12kg x 12

Seated Dumbell hammer curls
18kg x 15
18kg x 12
18kg x 10 ds 14kg x 12

Wrist curls
3 sets to failure

Leg raises Into Machine crunches
4 sets to failure

Legs (quad focus) - 01/04/23

Seated leg curl
119kg x 14
119kg x 11 RP x3
119kg x 9 RP x3 RP x2 RP x1

Leg extensions
120kg x 15
110kg x 15

Hack squats
210kg x 10
180kg x 13

Horizontal HS leg press
200kg x 12
150kg x 20
150kg x 19

Bodyweight lunges into bw squats
60 Steps + 15 squats
60 steps + 12 squats

Adductors
183kg x 28
183kg x 23

Seated calf raise
70kg x 13
70kg x 10
55kg x 15

Standing calf raise
45kg x 10/10/10

WEEK 6

Push - 03/04/23

Decline db press
60kg x 11
54kg x 12
50kg x 10

HS Incline press
125kg x 9
100kg x 11

HS iso lateral bench press
80kg x 7
65kg x 13
65kg x 11

Dumbell shoulder press
42kg x 9
38kg x 10
30kg x 11

Incline cable flys
15kg x 12
15kg x 9
10kg x 14

Life fitness machine side lateral
35kg x 14
35kg x 11
35kg x 11
30kg x 12

Dumbell side lateral dropset
20kg all the way to 8kg (increments of 2kg)

SA rope pushdowns
10kg x 16
10kg x 15
10kg x 14

Single arm overhead rope extensions
10kg x 14
10kg x 12
10kg x 11

Pull - 04/04/23

Cable pullover
85kg x 15
85kg x 14

Single arm cable pulldowns
95kg x 13
85kg x 17

Chest supported T-bar rows
55kg x 10
45kg x 16
45kg x 13

HS high row
52,5kg x 15
52,5kg x 13
52,5kg x 12

Single arm Nautilus row
100kg x 12
100kg x 11
100kg x 10

Straight bar Cable curls
65kg x 16
65kg x 13
65kg x 12

Incline db curls
16kg x 10
14kg x 12
14kg x 11

Reverse pec deck
77kg x 15
77kg x 13
77kg x 12 + 15 sec iso hold

Life fitness Abdominal crunch
88kg x 18
88kg x 16
88kg x 14
88kg x 12

Legs - 05/04/23

Lying leg curl
32,5kg x 16
32,5kg x 14
32,5kg x 12

Seated leg curl
82,5kg x 15
82,5kg x 14
82,5kg x 12 (stretch pause) x 3 (stretch pause) x 2 (stretch pause) x 1

Banded Pendulum squat
55kg x 13
55kg x 12
55kg x 11

HS iso-lateral leg press
155kg x 12
155kg x 10
155kg x 9

V-squat goodmornings
100kg x 10
110kg x 10
120kg x 10

Adductor machine
71,25kg x 15
71,25kg x 13
71,25kg x 10 + 10 sec iso hold

Toe presses (in the horizontal legpress)
108,75kg x 14
108,75kg x 12
108,75kg x 10
108,75kg x 9

Push + arms - 07/04/23

Incline HS press
155kg x 8
115kg x 14

Flat HS press
135kg x 10
115kg x 12
115kg x 8 RP x 3 RP x 2 RP x 1

Life fitness dip machine (chest focus)
120kg x 11
100kg x 15
100kg x 13

HS machine fly
89kg x 15
89kg x 13
89kg x 11 RP x 5 RP x 3

Dumbell side laterals supersetted upright row
18kg x 20/16/15- 30kg x 16/16/12 RP x 4 RP x 2

Straight bar cable front raise
25kg x 12
25kg x 11
25kg x 10

Dual rope pushdowns
24,5kg x 18
24,5kg x 16
24,5kg x

Life fitness preacher curls
60kg x 13
60kg x 11
60kg x 10

Lying db extensions
18kg x 12
18kg x 10
18kg x 9

Single arm cable curls
10kg x 13
10kg x 12
10kg x 11

Legs (quad focus) - 08/04/23

Seated leg curl
119kg x 14
119kg x 11 RP x3
119kg x 9 RP x5

Leg extensions
120kg x 15
110kg x 14
100kg x 13

Hack squats
210kg x 8
180kg x 10
150kg x 14

Horizontal HS leg press
200kg x 6
150kg x 10 x 3 x 2 x 1 (16 Myo reps)
150kg x 10 x 2 x 1 x 1 (14 Myo reps)
150kg x 10 x 2 x 1 x 1 (14 Myo reps)

Bodyweight reverse lunge
20 x
16 x

Adductors
183kg x 25
183kg x 20

Seated calf raise
70kg x 12
70kg x 10
55kg x 14

Standing calf raise
45kg x 10/10/10

WEEK 7

Back & abs - 10/03/23

HS front lat pulldown
55kg x 11
55kg x 10
55kg x 8

Neutral grip HS iso lateral row
120kg x 10
100kg x 13
100kg x 11

Incline db rows
32kg x 12
32kg x 12
32kg x 12

Neutral grip pulldowns
96kg x 11
89kg x 12
89kg x 12

Rack pulls
220kg x 5
180kg x 10
180kg x 8

Cable curls
35kg x 14
35kg x 12
35kg x 10

Incline db curls
16kg x 10
14kg x 12
14kg x 11

Reverse pec deck
82kg x 13
82kg x 11
75kg x 11 RP x5 RP x4

Leg raises into machine crunches
4 sets to failure

Update time!

Finished my cut at May 1th. Slowly started to at in more kcals, drop the fatburners and decrease cardio.

Now i'm at 4000 kcals Training days and 3300 Rest days.

Shape still improved last week and got around 100kg bodyweight. Honestly if i cutted 2 weeks longer very hard i would be show ready.

One thing is sure i added 4-5kg of solid muscle since te last time i was in this shape, so i'm very happy. Right now i'm very excited for the push phase and improve my weak point!

Started with a new trainingssplit from John Meadows, the program is called ''High Evolutionary''. Low volume but with a lot of intensifiers. Really liking it so far!

I want to thank the MTS team once again for having my back improving year after year. For top notch products you came to the right place

Current shape:

time for an update again!

Workouts been really good lately, pumps have been on another level! Might be the insulin i’ve added in since monday. Recovery & digestion is on its best it’ve ever been.

Bodyweight up to 104-105kg (230-232 lbs) fasted. Bodyfat still very low.

Food intake increased since monday to the following:
4520 kcals TD (300 P, 650 C, 80 F)
3900 kcals NTD (300 P, 450 C, 100 F)

Cardio:
30 min fasted on the bike / 6 days week
10k steps daily

Peds (added in insulin since monday):
450mg test e / week
400mg Primo / week
200mg NPP / week
4 iu hgh ED
15 iu lantus / day
5 iu novorapid pre / 8 iu post workout

Workouts:

PUSH - 05/06/23

Decline db press
56kg x 8
48kg x 11

Incline HS press
135kg x 9
100kg x 12

Cable chest press
24,5kg x 12
24,5kg x 10 RP x 7 RP x 6

HS pectoral fly
105,5kg x 11 + 10 sec hold in the stretch
105,5kg x 10 + 10 sec hold in the stretch

HS rear delt fly
82kg x 25
82kg x 20 + 5 partials
82kg x 18 + 7 partials

Life fitness shoulder press
50kg x 12
50kg x 12
50kg x 10 RP x 5 RP (32,5kg) x 8

DB Y-raises
14kg x 15
14kg x 15
14kg x 15 ds 8kg x 15

Straight bar cable pushdowns
80kg x 12
80kg x 10
80kg x 10 ds 60kg x 10 ds 45kg x 10

Rope crunches
4 sets to failure

Pull - 06/06/23

Single arm underhand LF row
75kg x 10
77,5kg x 8

Single arm HS front pulldown
65kg x 10
65kg x 10
65kg x 10

Lat prayers
85kg x 12
85kg x 11
85kg x 10

HS High row
55kg x 15
55kg x 14

Neutral grip life fitness row
110kg x 10
89kg x 15

Barbell hypers
80kg x 10
80kg x 10
80kg x 10

Straight bar cable curls
75kg x 13
75kg x 11
75kg x 10 ds 55kg x 10 ds 35kg x 10

High single arm cable curl
22kg x 10
22kg x 9

Life fitness Calf extensions
115kg x 15
115kg x 13
115kg x 12
115kg x 11

Arms & Calves - 08/06/23

Dumbell hammer curls
22kg x 10
22kg x 10
22kg x 10

Superset

Long rope pushdowns
33kg x 12
33kg x 11
33kg x 10

Straight bar cable curls
70kg x 10
70kg x 10
70kg x 10

Superset

Lying db extensions
22kg x 10
22kg x 10
22kg x 10

Life fitness preacher curl
67,5kg x 10
67,5kg x 10
67,5kg x 10

Superset

Overhead rope extensions
24,5kg x 12 + 15 sec hold in the stretch
24,5kg x 11 + 15 sec hold in the stretch
24,5kg x 10 + 15 sec hold in the stretch

Dips machine
140kg x 8
120kg x 12
120kg x 12

Superset

Life fitness seated biceps machine
57,5kg x 12
57,5kg x 10
57,5kg x 10

Gymleco forearm machine (forearm press)
70kg x 20
70kg x 20
70kg x 20

Standing calf raises (1 sec hold at the top and bottom)
50kg x 13
50kg x 11
50kg x 10

Seated calf raises
55kg x 13
55kg x 12
55kg x 11

Leg raises into machine crunches
3 sets to failure on both

Legs - 09/06/23

Adductor machine ✅
73,25kg x 16
73,25kg x 14
73,25kg x 12

Lying leg curls ✅
40kg x 9
40kg x 8
40kg x 8 RP x 4 RP x 3

Heel elevated Safety bar squats ✅
152,5kg x 8 (2 rir)
162,5kg x 8 (0 rir)

Pendulum squat
60kg x 10
60kg x 10 RP x 5 RP x 3

Bulgarian split squats ✅
46kg x 17
46kg x 16 ds BW x 12 + 10 sec iso hold in the stretch

Leg extensions ✅
75kg x 15
75kg x 12 ds 45kg x 12

Stiff legged bb deadlift ✅
150kg x 10
150kg x 10
150kg x 10

Glute bridge ✅
55kg x 20
55kg x 17
55kg x 14

PUSH - 11/06/24

Flat HS press
150kg x 8
120kg x 11

Incline HS press ✅
135kg x 9
100kg x 14

Bodyweight dips ✅
16x
13x
12x

Incline cable fly ✅
15kg x 12
15kg x 12
15kg x 10 RP x 7 RP x 6

Set 2: rest pause

Life fitness shoulder press
55kg x 8
55kg x 8
55kg x 8

Cable rear laterals
3x20x10kg

Superset

Standing db side laterals
3x10x20kg

Cross body triceps cable extensions
7,5kg x 12
7,5kg x 12
7,5kg x 12

WEEK 2

Back & Calves - 12/06/23

Single arm iso lateral HS row ✅
80kg x 12
82,5kg x 10

Single arm HS front pulldown ✅
60kg x 10
60kg x 10

HS low row
3x10x120kg

Lat prayers ✅
3x12x85kg

Wide grip incline db rows
30kg x 15 (2 rir)
30kg x 15 (1 rir)

Single leg standing leg curl
30kg x 12 (2 rir)
30kg x 12 (1 rir)
30kg x 12 (0 rir)

Rack pulls (1 all out set)
180kg x 6
190kg x 6
200kg x 6

Toe presses
90kg x 12
90kg x 11
90kg x 10

Arms & Abs - 13/06/23

Long rope pushdowns
33kg x 15
33kg x 13
33kg x 10

Superset:

Straight bar cable curls
75kg x 12
75kg x 10
75kg x 10

Superset

Life fitness preacher curl
71,25kg x 10
71,25kg x 10
71,25kg x 10

Superset

Lying db extensions
20kg x 15
20kg x 13
20kg x 12

Long rope overhead extensions
27kg x 12
27kg x 12
27kg x 12

Superset:

Single arm cable hammer curls
13,5kg x 15
13,5kg x 13
13,5kg x 12

Dips machine
130kg x 12
130kg x 12
130kg x 11

Superset

Alternating db curls
18kg x 10
18kg x 10
18kg x 10

Life fitness seated side lateral machine
40kg x 14
40kg x 12
40kg x 11

Leg raises superset into machine crunches
4 sets to failure

Legs - 14/06/23

Adductor machine ✅
73,25kg x 19
73,25kg x 17
73,25kg x 14

Lying leg curls ✅
40kg x 10
40kg x 9
40kg x 9

Heel elevated Safety bar squats ✅
162,5kg x 8 (1 rir)
162,5kg x 8 (0 rir)

Leg press
200kg x 30 RP x 8 RP x 8
200kg x 30 RP x 8 RP x 6

Leg extensions ✅
75kg x 20
75kg x 15 ds 45kg x 12

V-bar squats
140kg x8
140kg x 8 ds 100kg x 8 ds 80kg x 8

Stiff legged bb deadlift ✅
155kg x 10
155kg x 10
155kg x 10

Glute bridge ✅
60kg x 20
60kg x 17
60kg x 15

I’ll make some shape update pics very soon again so stay tuned.

Update of the week!

Another solid week of progression accros all the workouts. Really enjoying the program so far.

Cycle stayed the same

Food will increase upcoming monday to:
4720 kcals TD
4100 kcals NTD

Cardio:
5-6 x 30 min fasted on the bike a week
8-9k steps daily

Bodyweight:
105kg didn’t go up, but lifts increased, slight increase in carbohydrates next week +50gr on training and rest days.

Arms & Calves - 19/06/23

Alternating db curls ✅
22kg x 12
22kg x 10
22kg x 10

Superset:

Long rope cable pushdowns ✅
34kg x 15
34kg x 13
34kg x 12

Life fitness preacher curls ✅
67,5kg x 12
67,5kg x 12
67,5kg x 12

Superset:

Lying db extensions ✅
22kg x 12
22kg x 11
22kg x 10

Single arm hammer cable curls ✅
13,75kg x 15
13,75kg x 13
13,75kg x 12

Dips machine ✅
130kg x 12
130kg x 11
130kg x 10

Barbell curls dropset of death
30kg x 12 ds 25kg x 12 ds 20kg x 12 ds 15kg x 12

Overhead rope extensions dropset of death
28kg x 12 ds 17,5kg x 10 ds 12,5kg x 10

Dumbell side lateral raises into BB upright row
20kg x 15 > 30kg x 15
20kg x 15 > 30kg x 15
20kg x 15 > 30kg x 15

Toe presses ✅
Cluster 1: 93,75kg x 10 RP x 7 RP x 5
Cluster 2: 75kg x 15 RP x 9 RP x 6

Seated calf raises ✅
55kg x 14
55kg x 12
55kg x

Legs - 20/06/23

Adductor machine ✅
75kg x 22
75kg x 17
75kg x 15

Lying leg curls ✅ sets van 10 (laatste set ds + 10 partials + 10 sec iso hold
40kg x 10
40kg x 10
40kg x 10 ds

Pendulum squat ✅
80kg x 8
80kg x 8
50kg x 16

Watson leg press (in between sets keep legs on the legpress - 3 sec eccentrics)
240kg x 15
240kg x 15
240kg x 15

Bulgarian split squat ✅
48kg x 16
48kg x 15 ds BW x 10 + 10 sec iso hold

Leg extensions ✅
77,5kg x 15
77,5kg x 12

Stiff legged bb deadlift ✅
160kg x 8
160kg x 8
160kg x 8

HS Iso-lateral kneeling leg curl ✅
30kg x 12
30kg x 12
30kg x 10

PUSH - 21/06/23

Toe press ✅
95kg x 10
95kg x 10
95kg x 10
95kg x 10

Decline db press ✅
56kg x 11
48kg x 13

Incline HS press ✅
140kg x 8
100kg x 14,5~

HS pin loaded chest press ✅
84,5kg x 12
84,5kg x 10 RP x 6 RP x 4

HS pectoral fly ✅
105,5kg x 15
105,5kg x 13
105,5kg x 11
105,5kg x 9

HS rear delt fly ✅
91,5kg x 15
91,5kg x 13
91,5kg x 12

Seated life fitness machine side laterals ✅
42,5kg x 15
42,5kg x 13
42,5kg x 10

SA Cable side lateral raise
3x15x7,5kg

Straight bar cable pushdowns ✅
80kg x 13
80kg x 11
80kg x 10

SA overhead rope extensions
20kg x 15
20kg x 12
20kg x 10

Back, Biceps & Abs - 23/06/23

Single arm iso lateral HS row ✅
85kg x 11
87,5kg x 8

Single arm HS front pulldown ✅
60kg x 11
60kg x 10
45kg x 15

HS low row ✅
125kg x 12
125kg x 10
125kg x 10

Lat pulldowns 🔵
89kg x 15
89kg x 13
89kg x 12

Lat Prayers ✅
90kg x 10
90kg x 10
90kg x 10

Bent over db rows 🔵
36kg x 12
36kg x 12
36kg x 12

Life fitness preacher curls ✅
67,5kg x 15
67,5kg x 13
67,5kg x 11

SA BDB cable curls ✅
13,75kg x 15
13,75kg x 13
13,75kg x 11

Leg raises into machine crunches
4 sets to failure

Legs - 24/03/23

Life fitness adductor machine ✅
76,25kg x 23
76,25kg x 18
76,25kg x 16

Seated leg curl ✅
90kg x 15
100kg x 11
102,5kg x 8 ds 72,5kg x 8 + 10 partials

Pendulum squat ✅
80kg x 10
82,5kg x 8
52,5kg x 16

Leg press ✅
260kg x 15
260kg x 10 myo rep x 5
260kg x 10 myro rep x 3 myo rep x 2

Bulgarian split squat in the smith ✅
50kg x 16
50kg x 15 ds x BW x 12 + 10 sec iso hold

Leg extensions ✅
77,5kg x 15
77,5kg x 10 + 25 partials

Stiff legged barbell deadlift ✅
165kg x 8
165kg x 8
165kg x 8

Glute bridge ✅
65kg x 20
65kg x 18
65kg x 15