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CHEST/SHOULDERS/TRICEPS (16/11/21)
Flat HS plate loaded chest press
3x8x160kg
Incline bb press
4x10x100kg
Decline db press
3x10x40kg
HS chest flys
3x15x96kg
Seated machine side lateral raises
4x15x35kg
Reverse peck deck
4x15x89kg
Supinated pushdowns with single handles
4x10x50kg
V-bar pushdowns
4x15x70kg + 10 sec iso hold
Workouts are going awesome lately, i can keep making progress at every workout. Next week is another check up with the coach, curious what he’ll tell me to do next.
LEGS (17/12/21)
Lying leg curl
4x10x35kg
Banded pause pendulum squats
8x20kg
8x40kg
8x50kg
8x60kg
8x65kg
Watson 45 degree leg press
3x30x200kg
Occluded leg extensions
3x20x50kg
Dumbell stiff legged deadlifts
3x8x60kg
Seated calve raises
4x10x40kg ( 2 sec pause at the bottom + 2 sec hold at the contraction)
Painfull pump and shaking legs at the end, satisfying :)
ARMS/ABS (18/12/2021)
Superset 1
Cross body cable extensions 4x12x40kg
Ez bar curls 4x12x30kg
Superset 2
Life fitness dip machine 4x10x140kg
Preacher curl machine 4x12x40kg
Superset 3
SA overhead rope extensions 4x10x30kg
Seated db hammer curls 4x10x18kg
Decline bench crunches
4 x failure
CHEST/SHOULDERS/TRICEPS 20/12/21
Gym 80 chest press machine
8x120kg
8x130kg
8x135kg
Incline bb press
6x60kg
6x80kg
6x100kg
6x120kg
6x130kg
Flat bb press
4x6x120kg
Gym 80 machine flys
3x12x80kg
Gym 80 seated shoulder press
3x10x50kg
Reverse pec deck
3x20x75kg + 15 sec is hold
Prone side lateral raises
4x15x14kg
Superset:
Rope pushdowns 4x12x45kg
Overhead rope ext 4x12x45kg
Check up with the coach today, 256lbs right now, heaviest i ever been. Got new bodyfat measurements and it seems like my bodyfat didn’t change! Coach was really happy. Next 6 weeks will be again focus on legs with a new training program. 8 more weeks until prep starts :)
LEGS 21/12/21
Lying leg curls
4x8x85kg + 5 slow partials from the bottom
Adductor machine
4x12x120kg
Gym 80 reverse hack squat (3 sec negatives)
8x40kg
8x80kg
8x120kg
8x160kg
8x200kg
8x240kg
8x280kg
45 degree leg press
5x15x280kg
DB stiff legged deadlift
4x10x50kg
Standing calf raises
3x10x70kg
1 set >50% 10x35kg… 10 sec hold at the top 10x35… 10 sec hold at the top 10x35kg… 10 sec hold at the top
BACK/BICEPS/ABS 22/12/21
One arm machine row
3x8x100kg
Chest supported t-bar row
4x10x75kg
Neutral grip cable row
4x10x100kg
Mag grip (medium width) pulldowns
3x10x80kg
Wide grip assisted pull ups
3x8
Gym 80 Preacher curl machine
4x10x40kg
Db hammer curls
4x8x20kg
Leg raises and incline sit ups
4 x failure
Insane pump in the back, man what do i love chest supported t-bar rows! Only excercise for back i miss the gym i normally workout at.
LEGS/CALVES 24/12/21
Leg extensions
4x10x100kg
Single leg machine leg press
4x10x100kg
Lying leg curls
4x10x75kg
Gym 80 hack squat (3 sec negatives)
10x60kg
10x80kg
10x100kg
10x120kg
10x140kg
Barbell stiff legged deadlifts
4x10x140kg
Seated calf raises
5x10x60kg
Time to enjoy some good foods now! Merry Christmas everybody ;)
ARMS/ABS 25/12/21
Seated db curls (3 sec negatives)
4x8x16kg
Cable rope hammer curls
4x10x50kg
DB preacher curls
4x10x14kg
Dual rope triceps extensions
4x12x50kg
Dip machine
4x10x120kg
Overhead rope extensions
4x10x45kg + 10 sec hold at the stretch after every set
Leg raises
4x failure
Quick arm workout before we’re going to the family for Christmas.
LEGS/CALVES 27/12/21
Lying leg curl
4x10x75kg last set ds 8x50kg ds 8x30kg
45 degree Legpress
8x160kg
8x200kg
8x240kg
8x280kg
8x320kg
8x360kg
Gym 80 reverse hack squat (3 sec negatives)
4x10x280kg
Single leg leg extensions
4x10x40kg last set ds 8x25kg ds 8x15kg
Dumbell stiff legged deadlifts
3x12x50kg
Standing calf raises
3x10x70kg
1 set >50% 10x35kg… 10 sec hold at the top 10x35… 10 sec hold at the top 10x35kg… 10 sec hold at the top … 10x35kg… 10 sec hold at the top
CHEST/SHOULDERS 28/12/21
Gym 80 chest press machine
8x120kg
8x130kg
8x135kg ds 8x105kg ds 8x85kg
Incline bb press
3x10x100kg
Incline db press
4x8x50kg
Machine chest flys
3x12x80kg
Paused DB shoulder press
3x10x30kg
Reverse pec deck
3x25x75kg
6 ways
3x8x7kg
BACK/ABS 29/12/21
Meadows row
3x8x50kg
Chest supported t-bar row
4x10x75kg
Gym 80 machine row (neutral grip)
4x10x100kg
Gym 80 pulldown machine (neutral grip)
4x10x135kg
Hyperextensions
3x20xBW
Seated db curls
4x12x16kg
Leg raises and incline situps combo
4 sets to failure
LEGS/CALVES 31/12/21
Lying leg curls
4x10x75kg
Leg extensions (1 sec hold at the top)
4x10x100kg
Adductor machine
4x10x125kg
Gym 80 hack squats
8x60kg
8x100kg
8x140kg
8x160kg
8x180kg
8x200kg
Stiff legged barbell deadlift
4x10x150kg
Seated calf raises
6x10x60kg
Last legday of the year, made sure it was a good one!
ARMS/ABS 01/01/22
Dumbell hammer curls
4x8x20kg
Barbell curls 1,5s
4x8x35kg
Ez bar preacher curls (3 sec negatives)
4x8x30kg
V-bar pushdowns
4x12x85kg
Bent over triceps extensions
4x10x60kg
Seated overhead rope extensions
4x10x50kg + 10 sec hold in the stretch
Leg raises
4 sets till failure
LEGS/CALVES (03/01/22)
Leg extensions (4 sec negatives)
4x8x120kg last ds 10x80kg ds 10x60kg
Lying leg curls (4 sec negatives)
5x8x80kg
Smith machine squats
8x60kg
8x100kg
8x140kg
8x160kg
8x180kg
8x190kg
Gym 80 reverse hack squat (paused)
4x8x230kg
Dumbell stiff legged deadlift
4x12x50kg
Standing calf raises
6x15x50kg
262 lbs this morning, 2 more weeks until my competition prep is going to start (16 weeks out). Workout still going strong, food intake is this hardest part right now… i’m constantly full as fuck and bloated. Food intake on TD is 6500 and NTD 5500. Holding a lot of water but that’s nothing special at this amount of calories. 2 more weeks of holding this bodyweight and then the fun begins.
BACK/BICEPS/ABS 06/01/22
Neutral mag grip cable row
2-3 warm-up sets
20x100kg
12x110kg topset
15x70kg back off
Smith machine rows
12x120kg
10x120kg
15x70kg
Close grip pulldowns
18x70kg
15x70kg
14x70kg
Single arm Nautilus pulldowns
20x35kg
2x15x40kg
Pulldown machine
3x10x100kg
Nautilus biceps curls (single arm)
4x10x40kg
Incline cable curls
4x15x20kg
Leg raises into incline situps combo
4 sets to failure
Went for a 35 min drive to an old school gym with one of my friends, it looked like a dungeon (no joke) with some very solid old school equipment. Mostly Penatta and Nautilus. Very hardcore atmosphere and a great workout!
ARMS/ABS 08/01/22
Cable curls
4x12x60kg
Dumbell hammer curls
4x8x20kg
Single arm preacher curls machine
4x8x30kg last set ds 8x22,5kg ds 8x17,5kg
V-bar pushdowns
4x20x70kg
Bent over cable triceps extensions
4x20x50kg
Dip machine
4x8x120kg last set ds 8x100kg ds 8x80kg
Leg raises
5 x failure
CHEST/SHOULDERS/TRICEPS 10/01/22
Incline paused db press
15x50kg
12x50kg
10x50kg
8x50kg
Incline bb press
3x6x110kg
Machine chest flys
4x10x90kg
Neutral grip machine press
4x8x100kg
Dumbell prone lateral raises
3x12x14kg
Single arm Cable side lateral raises
3x20x15kg
Reverse peck deck
3x30x75kg
Dual rope cable extensions
4x15x40kg
Very good workout, pump was nasty!
BACK/BICEPS/ABS 11/01/22
Meadows row
8x40kg
8x45kg
8x50kg
8x55kg
Wide grip cable row
4 sets 8-15 reps
Wide grip cable pullovers
4 sets 12 reps
Dual handle cable rows
4 sets 10-15 reps
Rack pulls
8x70kg
8x110kg
8x150kg
8x190kg
8x230kg
8x260kg
Barbell curls
4x10x35kg
Leg raises
4 sets 20 reps
QUADS/ADD/CALVES
Leg extensions
3x15x80kg (4-5 sec rp) 5x80kg (4-5 sec rp) 5x80kg
Adductor machine
15x100kg
12x120kg
12x120kg
Gym 80 hack squat
10x40kg
10x80kg
10x120kg
10x160kg
10x200kg
Dumbell walking lunges
3x15x40kg
Paused bb squat
3x15x100kg
Seated calf raises
5x15x40kg
Last week of bulking. Never thought i would be happy to start cutting, but last weeks were very hard (force feeding all the way). First time pushing my kcals this high, about 7000 on TD and 6000 on NTD. Now let’s see what’s left once all the fat is gone :)
I’ll make a update about the cycle and everything next week, if something will change. Monday i got my check in planned with the coach.
BACK/HAMSTRINGS 14/11/22
Assisted pull-ups
15, 12, 10, 8 (last set ds x10)
Neutral grip pulldowns
15x65kg
12x80kg
10x95kg
8x105kg ds 12x60kg
Close grip pulldowns
15x60kg
12x70kg
10x80kg
8x90kg ds 12x80kg
Lying hamstring curls
20x50kg
15x60kg
12x70kg
10x75kg
Single leg ham curls
15x20kg
15x25kg
15x30kg
Stiff legged db deadlift
4x15x50kg
PUSH 17/01/22
Flat HS press
10x40kg
10x80kg
10x120kg
10x160kg
12x120kg
Incline bb press
2x8x120kg
10x100kg (paused reps)
Flat db press
4x8x50kg
HS chest flys
4x15x82kg
Standing side lateral raise machine
3x15x7,5kg
Life fitness machine side laterals
15, 13, 12 x 35kg
Single arm rope extensions
4x15x20kg
16 weeks out right now, we’ll be starting to decrease kcals a little bit put no big changes currently.
BACK/BICEPS/ABS (18/01/22)
Wide grip cable rows
15x100kg
15x100kg ds 12x70kg ds 12x50kg
HS low row
120kg x 12, 10, 9
Close grip cable rows (1 sec hold at contraction)
15x70kg
12x80kg
10x90kg
8x100kg ds 12x70kg
Rack pulls from mid chin
15x100kg
12x140kg
10x180kg
8x220kg
Reverse pec deck
82kg x 25, 23, 21, 20
Single arm cable curls
20x20kg
12x25kg
10x25kg
Barbell preacher curls
12x30kg
2x10x30kg
Decline bench crunches
4x20xBW
Back was insanely pumped
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
Bloody hell, hope you'll recover very quick and get back on track asap my brotherQuote:
Originally Posted by Rick123
Good rest always helps you’ll be back better without any loss I had to take a rest and lost nothing speedy recoveryQuote:
Originally Posted by Rick123
Thanks brother, same here 5 days of rest and back on the grind.Quote:
Originally Posted by DarrenW29
LEGS 14/02/22
Seated leg curls
5x10x100kg
Bulgarian split squats
8x30kg
8x40kg
8x50kg
8x60kg (8 sec iso hold + ds) 8x50kg (8 sec iso hold + ds) 8x40kg
Safety bar squats
8x60kg
8x100kg
8x140kg
8x160kg
Vertical leg press
4x10x200kg
Adductor machine
72kg x 17, 16, 14
Stiff legged db deadlifts
4x10x60kg
I’ll make diet, cycle and shape updates more often very soon since i’m 12 weeks out right now :)
CHEST/SHOULDERS/CALVES 15/02/22
Flat db press
4x8x60kg
Incline bb press
3x12x100kg
HS plate loaded chest press
4x8x96kg
HS machine flys
4x8x103kg
Seated db side lateral raises
20x12kg
20x14kg
15x16kg
15x8kg (3 sec holds between reps)
Reverse peck deck
3x20x89kg
Single arm cable side lateral raises
3x15x15kg
Seated calf raises
6x10x50kg
BACK/ABS 16/02/22
Single arm HS low row
4x10x80kg
Close grip cable row
4x10x100kg
HS pullover machine
12x120kg
11x120kg
10x120kg
8x120kg
HS iso lateral row (wide grip)
4x10x120kg
Single arm supinated lat pulldown
15x65kg
13x65kg
15x55kg (1 sec hold in the contraction)
Banded hyperextensions
4x12
Leg raises into decline crunches
4 rounds x failure
LEGS 21/02/22
Lying leg curls
4x8x35kg + 10 partials
Adductor machine
71,25kg x 21, 18, 17
Barbell squats
8x60kg
8x100kg
8x140kg
8x180kg
8x190kg
Leg press
30 x 5 pps
30 x 6 pps
30 x 7 pps
Leg extensions
4x15x85kg (1 sec pauze at the top)
Stiff legged db deadlifts
3x10x60kg
Very good leg workout, still have to be carefull with my right patella tendon but with a lot of warming up and focussing more on the eccentrics and time under tensions.
Prep update:
11 weeks out right now still pretty high in calories but we’re making slight changes in the diet every week.
Last week it was 2 high days (5668 kcals), 1 low day (4938 kcals) repeat. Rest days is about 1000 calories less because there won’t be a intra WO shake + post workout meal.
Since this week we’re doing 1 high, 1 low repeat. Friday will be the next check in.
Peds:
12 weeks out we started the following for the next 6 weeks:
450mg test e EW
300mg NPP EW
150mg Parabolan EW
HGH only on legdays 6 IU (pre-post-pre bed) combined with 5-8iu fast acting slin pre and post workout.
Shape update will follow very soon ;)
CHEST/SHOULDERS/CALVES 22/02/22
Incline db press
12x60kg
15x50kg
12x50kg
Incline HS press
8x120kg
7x120kg
6x120kg ds 6x80kg ds 8x40kg
HS chest flys
4x10x96kg
Plate loaded HS chest press
4x8x89kg
Seated db side lateral raises
3x15x14kg
20x8kg (1 sec hold at the top)
Single arm cable side laterals
3x20x10kg
Rear delt cable flys
3x30x10kg
Single arm rope pushdowns
3x15x20kg
Standing calf raises
6x10x60kg
LEGS 28/02/22
Lying leg curls
8x35kg + 15 partials
8x35kg + 12 partials
8x35kg + 10 partials
8x35kg + 8 partials
Adductor machine
71,25kg x 23, 17, 15
HS iso lateral leg press (single leg)
8x120kg
8x140kg
8x160kg
8x180kg
Leg extensions
4x20x70kg (Last set + 20 partials)
Heel elevated smith squats
4x6x140kg (3-4 sec negatives)
Barbell stiff legged deadlifts
3x8x160kg
CHEST/SHOULDERS/CALVES 01/03/22
Plate loaded HS flat chest press
10x40kg
10x80kg
10x120kg
10x140kg
Incline bb press
3x8x100kg
Flat db press
4x8x46kg
Cable chest fly
25kg x 20, 18, 16, 15
Reverse pec deck
3x35x82kg
DB side lateral raises
3x15x14kg (20 sec rest breaks between sets)
Life fitness side lateral raise
12x35kg
2x15x30kg
Standing calf raises
6x10x75kg
BACK/ABS 02/03/22
Smith machine rows
15x120kg
18x100kg
25x80kg
Close grip cable row
2x15x100kg
20x75kg
Close grip pulldowns
15x86kg
12x86kg
20x70kg
Single arm HS front pulldown
15x50kg
20x40kg
BW hyperextensions
125 reps total in rest pause style
40 reps RP 35 reps RP 28 reps RP 22 reps
DB hammer curls
2x15x18kg
20x14kg
Single arm preacher curl machine
3x12x25kg
Hanging leg raises
4 x failure
LEGS/CALVES 04/03/22
Seated leg curls
75kg x 15, 14, 13, 12
Occluded leg extensions
75kg x 20, 15, 12, 11, 10 (30 sec rest breaks between sets)
Pendulum squats
8x40kg
8x50kg
2x8x60kg
Bulgarian split squats
4x15x50kg
Sissy squats
4x8xBW (1 min rest breaks between sets)
Seated calve raises
6x20x40kg