Thread: MTS Sponsored log

First day on the new nutrition plan, to give you all an idea what i’m eating:

~ 4300 kcals, 328 protein, 523 carbs, 101 fats

Meal 1
80 gr oats
1 banana
50gr peanut butter
45gr whey iso

Meal 2
80 gr uncooked weight jasmin rice
200 gr chicken
125 gr broccoli or zucchini
50gr pineapple
10gr macadamia nuts

Meal 3
Same as meal 2

Meal 4 (PWO meal 2 hours before workout)
80 gr oats
30 gr raisins
45 gr whey iso
15 gr peanut butter

Snack (1 hour before working out)
Banana or apple

Intra
40 gr Cluster Dextrin
12 gr EAA’s

Meal 5 (Post workout)
30gr whey iso
80gr carbs of choice (today 100gr coco pops)

Meal 6
60 gr uncooked weight jasmin rice
200gr Nordic salmon

This is how it’s looking on a training days, coach give me some variations on certain meals, same goes with fruits/nuts and protein sources. But for the forst few days i’ll keep it basic. On non training days i have no snack, intra workout and meal 5 is left out. I think adjustments will be made very fast because i got a very fast metabolism.

24/09/21 - ARMS/CALVES
V-bar pushdowns
4x12x80kg

Ez bar cable curls
4x12x70kg

Life fitness dip machine
4x12x150kg

Concentration preacher db curls
4x12x16kg

Superset:
S.A. Overhead rope extensions 4x10x50kg last set ds 10x30kg
Db hammer curls 4x10x20kg last set ds 10x12kg

Superset:
Seated life fitness bicep curl 3x10x50kg
Primal Strenght triceps ext 3x15x45kg

Seated calf raises
4x12x50kg (+2,5kg)

25/09/21 - LEGS (hamstring focus)
Seated leg curls
3x12x85kg last set ds 15x45kg

Stiff legged db deadlifts
15x50kg
12x60kg
10x70kg
8x80kg ds 8x50kg

Single leg HS iso lateral legpress
Topset: 25x160kg
Backoff: 2x15x140kg (backseat all the way in front, 3 sec down, explode up TUT)

V-squat
Work up to a heavy cluster set
8x80kg
8x120kg
8x160kg
Cluster: 10x200kg (20 sec) 6x160kg (20 sec) 6x160kg

Bulgarian smith squats
12x80kg
10x80kg
8x80kg

Lying hamstring curl superset leg extensions
3x12x25kg <> 3x12x70kg (1 sec hold)

Leg raises
4 sets to failure

Coach was happy kcals will stay the same, weight is up 2lbs, 230 lbs right now. Got my new trainingsprogram that i’ll start tomorrow.

Trainingssplit:
Mo - Back, rear delts and abs
Tu - Chest & Delts
We - Quads & Calves
Thu - Rest
Fri - Back & Hamstrings
Sa - Arms, calves and abs
Su - Rest

Totally different then i’m used to, first 3 weeks is hypertrophy focus and pretty high volume, 60-90 sec rest between sets. Week 4-6 is more strenght focus, lower volume with longer rest breaks between sets. Then deload and the split changes.

As soon i know the peds protocol i’ll let you guys now.

BACK/REAR DELTS/ABS 27/09/21
Straight bar cable row
15x70kg
12x80kg
10x90kg
8x100kg DS 12x70kg

Incline db row
15x28kg
12x30kg
10x32kg
10x34kg DS 8x28kg

HS low row
15x120kg
12x130kg
10x135kg
8x140kg DS 8x80kg

Deadlifts
15x140kg
12x160kg
10x170kg
8x180kg DS 12x100kg

Reverse peck deck
3x25x75kg

Rope crunches
4x25x90kg

Very different to what i’m used to deadlifts at the end with high reps was deadly haha. Hope to progress the number within a few weeks!

Originally Posted by Rick123

Coach was happy kcals will stay the same, weight is up 2lbs, 230 lbs right now. Got my new trainingsprogram that i’ll start tomorrow.

Trainingssplit:
Mo - Back, rear delts and abs
Tu - Chest & Delts
We - Quads & Calves
Thu - Rest
Fri - Back & Hamstrings
Sa - Arms, calves and abs
Su - Rest

Totally different then i’m used to, first 3 weeks is hypertrophy focus and pretty high volume, 60-90 sec rest between sets. Week 4-6 is more strenght focus, lower volume with longer rest breaks between sets. Then deload and the split changes.

As soon i know the peds protocol i’ll let you guys now.

kind of split I really like. Keep killing it bro

Originally Posted by emperorcaliano

kind of split I really like. Keep killing it bro

Thanks brother, for me it’s really new especially in terms of volume per excercise, but so far so good i really like it!

Originally Posted by Rick123

BACK/REAR DELTS/ABS 27/09/21
Straight bar cable row
15x70kg
12x80kg
10x90kg
8x100kg DS 12x70kg

Incline db row
15x28kg
12x30kg
10x32kg
10x34kg DS 8x28kg

HS low row
15x120kg
12x130kg
10x135kg
8x140kg DS 8x80kg

Deadlifts
15x140kg
12x160kg
10x170kg
8x180kg DS 12x100kg

Reverse peck deck
3x25x75kg

Rope crunches
4x25x90kg

Very different to what i’m used to deadlifts at the end with high reps was deadly haha. Hope to progress the number within a few weeks!

Killer season bro them deadlifts would kill

Originally Posted by DarrenW29

Killer season bro them deadlifts would kill

Man i was crippled haha, felt like a pussy! I know from last year i repped out 220kg and now i was struggling with 180kg haha, well it was at the end of the workout and almost a year back since deadlifting.

QUADS/CALVES 29/09/2021
Leg extensions
3x15x100kg to failure and beyond ... 5 sec rest 5x100kg ... 5 sec rest 5x100kg (totaal 25 reps)

Banded pendulum squat (purple band)
4x12x40kg

Single leg iso lateral leg press
3x15x140kg

Smith machine squats
3x15x100kg

Seated calve raises
4x12x50kg

Standing calf raises
4x12x60kg

Another killer workout! Man working out quads with 60-90 sec rest breaks are no joke. Smith squats were also a excercise i didn’t do for a while so i want lighter but really focussed on going full range of motion and getting a good mind muscle connection. At the end my legs were so full of blood walking was very hard haha.