Thread: MTS Sponsored log

LEGS (18/07/2021)
Lying leg curls
2 warm-ups x 20 reps
2 feeders
8x35kg
8x35kg ds 8x25kg + 10 partials

Pendulum squats
10x20kg warm-up
10x40kg warm-up
6x60kg feeder
10x70kg
10x75kg

Watson leg press
4x200kg feeder
4x280kg feeder
4x360kg feeder
10x400kg
Cluster set: 10x400kg (20 sec) 7x400kg (20 sec) 5x400kg

Stiff legged barbell deadlift
2 warm-up sets
1 feeder set
2x10x180kg

Leg extensions
15x100kg
12x100kg
10x100kg ds 8x70kg ds 8x50kg

Standing calve raises
2 warm-up sets
2x10x80kg + 10 partials + 10 sec stretch

Today i started with a lower volume workout plan, since it’s time to really put on mass. Wrote everything down even warm-ups and feeders, but that will change in the next weeks, because i know my starting weight right now.

CHEST/SHOULDERS/ABS (19/06/2021)
Slight decline db press
8x60kg
7x60kg ds 6x40kg

Decline bb press
8x120kg
8x130kg

Cable crossovers
Cluster set: 10x35kg (20 sec) 7x35kg (20 sec) 6x35kg

Bodyweight dips
3 sets till failure (18, 16, 14)

Reverse HS pec deck
3x20x89kg

Dumbell side lateral raises
3x20x14kg

Incline raises
3x15x8kg

Rope crunches
4x15x90kg

Very good session, even in 32 degrees celsius we made it happen

Originally Posted by Rick123

Shape update after yesterdays arm workout as promised some progress pics. Bodyweight is 102kg fasted, bodyfat still pretty low, time to grow!



Still waiting for the new MTS order to come in, as soon as it arrives i'll show you the products and my upcoming plans/cycle, stay tuned!

Amazing growing mate full and dry

Thankyou Darren! We have to grow

BACK/ABS (21/06/2021)
S.A. HS low row
15x20kg warm-up
10x40kg warm-up
15x60kg
12x75kg

Pulldowns
3x10x103kg

Pullover machine
2x10x120kg

S.A. HS reverse pulldowns
2x8x55kg

Incline db rows
12x34kg
12x36kg
10x38kg ds 8x28kg

Banded hyperextensions (purple res. band)
2 sets to failure (20, 18)

Decline bench leg raises
4 sets to failure

A little bit of a miscalculation on some working sets, but no worries just went on failure in a higher rep range, next workout we increase the weight

ARMS/CALVES (22/06/2021)
Single arm cable curls
3x12x30kg

Concentration db preacher curls
3x10x14kg

Seated db hammer curls (1 sec paused at the top)
3x12x16kg

Dual rope pushdowns
3x10x50kg

Dips machine
3x12x140kg

Lying db extensions
3x12x18kg

Forearm machine
Forearm rotations superset Wrist curls
3x6x40kg <> 3x15x60kg

Standing calve raises
2 warm-up sets
4x10x80kg + 10 partials + 10 sec stretch

LEGS (23/06/2021)
Lying leg curls
10x35kg (+2 reps)
10x35kg ds 10x25kg + 10 partials (+2 reps)

Pendulum squats
10x75kg (+2 reps + PR)
15x60kg (PR)

V-squats
10x180kg
Cluster set: 10x160kg (20 sec) 7x160kg (20 sec) 5x160kg

Stiff legged barbell deadlift
2x10x180kg (3 sec eccentric)

Leg extensions
2x12x110kg
15x80kg

Single leg seated leg curls
2x15x35kg

Awesome leg workout, progressed on several lifts.

Originally Posted by Rick123

LEGS (23/06/2021)
Lying leg curls
10x35kg (+2 reps)
10x35kg ds 10x25kg + 10 partials (+2 reps)

Pendulum squats
10x75kg (+2 reps + PR)
15x60kg (PR)

V-squats
10x180kg
Cluster set: 10x160kg (20 sec) 7x160kg (20 sec) 5x160kg

Stiff legged barbell deadlift
2x10x180kg (3 sec eccentric)

Leg extensions
2x12x110kg
15x80kg

Single leg seated leg curls
2x15x35kg

Awesome leg workout, progressed on several lifts.

Yess solid brother killed it growing 💪💪💪

CHEST/SHOULDERS/ABS (25/06/2021)
Incline db press
Topset: 8x60kg
Backoff: 11x50kg

HS plate loaded flat press
Topset: 7x120kg
Backoff: 10x100kg

HS plate loaded shoulder press
Topset: 6x120kg
Backoff: 9x100kg, 8x100kg

Weighted dips
Topset: 8xBW+12kg chain, 8xBW+12kg chain
Backoff: 12xBW

HS pec flys
3x12x89kg

Bent over rear lateral machine raises
3x20x5kg

Incline raises
3x15x10kg

Ez bar pushdowns
4x10x90kg

Rope crunches
4x20x90kg

Only one in the gym, so no spotter available to help me threw up the heavy dumbells, but still i can't complain, we're making steady progress.

BACK/CALVES (26/06/2021)
S.A. HS low row
12x80kg
10x90kg

Lat pulldowns
3x12x103kg

Pullover machine
3x10x120kg

Rack pulls
4x8x210kg

Incline db rows
10x38kg
10x38kg ds 10x28kg

Life fitness seated biceps curl
13x50kg
11x50kg
9x50kg

Alternating db curls
3x12x14kg

Standing calve raises
6 reps, 6 sec hard contraction at the top, 6 sec stretch down, repeat 2x
3 sets 18 reps x 40kg

Slept like shit, but got a good workout in, strenght is progressing within every workout.