ARMS/ABS (05/06/2021)
Seated incline db curls
2-3 warm-up sets
3x15x14kg
Ez bar curls
3x10x40kg
Machine preacher curls
4x10x35kg last set ds 10x20kg
S.A. rope hammer curls
3x10x20kg
S.A. rope kickbacks
2 warm-up sets
3x15x20kg
Ez bar cable pushdowns
3x12x75kg
Close grip bar overhead extensions
3x10x40kg
Overhead rope extensions
3x12x45kg
Forearm machine
(forearm rotation superset into forearm curls)
5 rotations x 35kg <> 20 x 50kg
Machine crunches
5 sets till failure
Got a sick arm pump!
Great logging brother smashing these workouts it’s a joy to read
Sick cheat meal helping that arm pump 💪
Thanks brother, i’ll be logging daily right know. Monday i’ll post some diet changes i’m going to make to keep progressing
LEGS/CALVES (06/06/2021)
Lying leg curls
3 warm-up sets
4x8x30kg + 10 partials
Pendulum squats
8x20kg
8x40kg
8x60kg
8x70kg
7x80kg (+10kg PR)
Watson 45 degree leg press
20x200kg
20x240kg
20x280kg
20x320kg
V-squats (wide stance)
12x40kg
12x80kg
10x120kg
2x8x160kg
Leg extensions
3x6x100kg (2 sec squeeze at the top + 4 sec negatives) + 30 sec quad stretch between sets
Stiff legged db deadlifts
3x8x70kg
Standing calf raises
6x10x80kg
Put yesterday’s Italian cheatmeal to good use this morning, stronger on almost all my lifts and the pump in the quads was ridiculous.
Made some slight changes into my diet. I’ll add 200 kcals to my diet on training days. Weight is slowly creeping up and conditioning is still in a very good place! The following weeks i’ll keep monitoring progression and i’ll add food when needed. In September i’ll get a new coach that is going the help me in my upcoming contest prep in 2022. I’ll run a full offseason with him so he gets enough time to learn my body.
Current macros:
TD’s: 4200 kcals (275 P / 600 C / 78 F)
NTD: 3750 kcals (275 P / 450 C / 95 F)
Bodyweight this morning: 100,4kg
Example of how my food is looking on a training day:
Meal 1
120gr oats
50gr whey
200gr apple
20gr peanutbutter
Meal 2
100gr basmati rice
100gr pineapple
150gr chicken
150gr mixed veggies
10-15gr sriracha
Meal 3 (pre)
100gr basmati rice
100gr pineapple
150gr chicken
150gr mixed veggies
10-15gr sriracha
Intra:
15gr EAA’s
30gr carbs from dextrose
Meal 4 (post)
120gr coco pops
200gr unsweetened almond milk
50gr whey
Meal 5
450gr white potatoes
150gr filet steak
150gr mixed veggies
20-25gr light ketchup
Meal 6
190gr Salmon
80gr basmati rice
Soy sauce
Current cycle will keep the same, but after 2 weeks i’ll make changes so keep an eye on that. All new products that will be added are from MTS
CHEST/SHOULDERS (07/06/2021)
Incline db press
10x20kg
10x30kg
10x40kg
10x50kg
10x54kg
8x54kg (last with spot)
Incline bb press
3x8x100kg
HS machine flys
4x10x96kg
HS iso lateral chest press
4x8x50kg
Machine side lateral raises
3x12x47,5kg
Standing side lateral machine raises
3x15x10kg
Reverse pec deck
30x75kg
22x75kg RP 5x75kg RP 3x75kg
20x75kg RP 5x75kg RP 5x75kg
We keep making small steps forward!
Bro how is the Pendulum squat the gym I’m at is getting one soon can’t wait to try it heard it’s one of the best bits of kit for quads can’t wait to get using it and great session again strength going up nicely 💪Originally Posted by Rick123
It’s insane bro, loading 4 plates of 45lb plates feel insanely heavy haha. It’s been a stable in my leg workouts since we got one in the gym and my legs are finally starting to catch up. The beauty of the excercise is that it takes you threw full range of motion and you aren’t able to cheat in anyway, all quads and adductors!
I wish you good luck
BACK/ABS (08/06/2021)
Dumbell row
2 warm-up sets
2 feeder sets
8x60kg
8x62,5kg
8x67,5kg
8x70kg
HS low row
4x8x130kg
Lat pulldown
4x12x89kg
Seated cable row (wide grip)
4x10x100kg
Rack pulls
2x8x180kg
2x8x200kg
Chest supported db row
3x12x28kg
Leg raises and machine crunches combo
4 sets to failure
Forearm machine
Forearm rotations superset Wrist curls
4x5x40kg <> 4x20x40kg
LEGS/CALVES (09/06/2021)
Seated leg curls
12x45kg warmup
12x65kg warmup
12x85kg
12x95kg
12x100kg
12x105kg ds 12x65kg
Leg extensions
12x55kg warmup
12x75kg warmup
12x95kg
12x105kg
12x110kg
12x115kg ds 10x75kg
Pendulum squat
10x20kg
10x40kg
10x60kg topset (knee said FY so i went lighter after this set)
20x40kg backoff (RP style to get to 20 reps)
Seated leg press (45 sec rest between sets)
5x15x131,25kg
Bulgarian db split squat
3x15x20kg laatste set ds 15xBW
Single leg lying leg curls
4x10x10kg
Seated calve raises
2 warm-up sets
6x10x60kg
My Patella Tendonitis on my left knee started to flare up since last legday so I started with leg curls and extensions to warm things up well, during the build-up sets with the Pendulum squat I noticed that there was no PR in it... so played it save, then a high rep back off set that felt great again. The rest of the workout also went well, leg press with 45 sec rest between sets starts easy but with set 3-4 you are destroyed by the burn.
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