MTS Sponsored log

BACK/REAR DELTS/ABS (11/10/21)
T-bar rows
15x60kg
12x80kg
10x100kg
8x110kg ds 10x80kg ds 10x60kg ds 10x40kg ds 10x20kg

Hammer grip cable rows
15x100kg
12x110kg
10x120kg
8x120kg ds 8x80kg ds 8x60kg ds 10x40kg

Incline db rows
15x28kg
12x30kg
10x32kg
8x32kg ds 8x28kg ds 15x16kg

Deadlifts
15x150kg (+5kg)
12x170kg (+5kg)
10x180kg (+5kg)
8x190kg DS 6x140kg DS 6x100kg (+5kg on topset)

Reverse peck deck
4x25x75kg

Preacher cur machine
15x35kg
12x40kg
10x45kg
8x45kg ds 8x35kg ds 8x25kg

BW decline bench crunches
4x BW x failure

Really sick back workout, completely fried at the end! Worked out with a friend of me who normally is stronger then me... but today he couldn’t hold up with me. Well it seems like the cycle is kicking in 😜

CHEST/DELTS (12/10/21)
Flat db press
15x54kg (+2kg)
12x56kg (+2kg)
10x58kg (+2kg)
8x60kg DS 6x40kg (+2kg)

Incline bb press
15x60kg
12x80kg
10x90kg
8x100kg DS 8x60kg

HS chest fly (2 sec hold peak contration, every rep)
15x96kg
14x96kg (+1 rep)
13x96kg (+1 rep)
12x96kg (+1 rep)

HS pin loaded chest press
3x12x68kg

Plate loaded HS shoulder press
15x80kg
12x90kg
10x100kg
8x100kg DS 12x40kg

Single arm cable side lateral
4x12x20kg

Y-raises
4x15x14kg

Dual rope pushdowns
4x12x50kg

QUADS/CALVES (13/11/2021)
Leg extensions
3x15x105kg to failure and beyond ... 5 sec rest 5x105kg ... 5 sec rest 5x105kg (totaal 25 reps)

Supersetted with

Banded pendulum squat
4x12x40kg

Bulgarian split squat in smith
3x15x60kg

Watson leg press (deep & 3 sec negatives)
4x20x200kg

Seated calf raises
4x10x55kg

Standing calf raises
4x10x60kg

Holyshit this was an intense quad workout, supersetting leg extensions with pendulums was next level pain and pump!

BACK/HAMSTRINGS (15/10/21)
S.A. Front HS lat pulldown
15x50kg
12x55kg
10x60kg
8x65kg (+2,5kg) DS 15x40kg (+3 reps)

Neutral grip lat pulldown
15x89kg (+7kg)
12x96kg (+7kg)
10x103kg (+7kg)
8x110kg (+7kg) DS 10x82kg (+7kg - 5 reps)

Dual rope cable pullovers
15x60kg
12x65kg
10x70kg
8x75kg DS 10x50kg

Seated leg curls
18x90kg (+2,5kg -1 rep)
15x90kg (+2,5kg -1 rep)
13x90kg (+2,5kg -1 rep)
11x90kg (+ 1 set)

Lying leg curls
3x12x30kg

Stiff legged DB deadlifts
(heels elevated, 3 sec negatives)
4x20x50kg

Very solid workout! Keep making progress so i’m happy i’ll do a shape update very soon again and i’ll let you all know what i’m currently running from the protocol i got from the coach

Rick123 wrote: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.

Diet looks good, training is on point, I guess you're going to do some mad blast!!
You can't go wrong with that !! Hehe

It will be a good one!

ARMS/CALVES/ABS (16/10/2021)
Superset:
Overhead rope extensions
3x15x45kg
Life fitness dip machine
3x10x120kg

Lying db extensions
15x18kg
13x18kg (+1 rep)
12x18kg (+1 rep)
12x18kg (+2 reps)

Single arm reverse grip cable pushdowns
4x12x20kg

Dumbell hammer curls
4x10x22kg DS 4x10x12kg

Ez bar curls (3-4 sec eccentrics)
4x12x35kg

Single arm db preacher curls
4x10x14kg

Seated calve raises
4x12x55kg (+2 reps)

Leg raises
4 x failure

Made some shape updates pics post workout. I’ll be uploading them in the beginning of next week on my laptop. I’m not at home this weekend and can’t upload them on my phone unfortunately!

BACK/R.DELTS/ABS (18/10/21)
T-bar rows
10x80kg
8x100kg
6x120kg (PR)
6x120kg (PR)

HS low row
10x120kg
8x140kg
6x160kg (PR)
6x160kg (PR)

HS wide grip iso lateral rows
10x120kg
8x140kg
6x150kg
6x150kg

Deadlifts
10x160kg
8x180kg
6x200kg
6x200kg

Reverse pec deck
4x15x89kg

Incline db curl
4x12x16kg

Rope crunches
4x20x90kg

Workout went really good! My strenght is improving rapidly and bodyweight is also raising slowly but steady. Really happy hoe things are going. Wednesday i got a check up with my coach, bodyfat gets measured and maybe something gets changed from the current protocol, who knows!

Since last week i started with the following cycle:

2 ml Lean Xtreme from MTS eod
+
0,25 ml Test e from MTS eod
+
50mg oxy from MTS only pre workout

This makes it as following per week
400mg test p
300mg test e
400mg tren a
400mg mast a
400mg primo
50mg oxy on workout days

Lucky primo oxy ?
Wish I could be on the primo

It’s the primo in the lean xtreme mix! So far i really like the cycle, oxy kicked in immediately. First week was a weight gain of 3kg, pump/vascularity and strenght is threw the rough.

Also forgot to mention i’m running 4 iu HGH ED split into 2iu fasted in the morning and 2 iu post workout (rest days 2 iu pre bed instead of post workout)

CHEST/DELTS (19/10/21)
Flat db press
10x50kg
8x60kg
6x65kg
6x65kg

Incline HS press
10x60kg
8x100kg
7x125kg
7x125kg

Standing cable chest fly (2 sec hold peak contration, every rep)
4x15x35kg

Plate loaded HS shoulder press
10x80kg
8x100kg
6x120kg
6x120kg

HS pin loaded chest press
3x10x75kg

Single arm cable side lateral
4x12x20kg

Seated life fitness side lateral machine
4x12x50kg

V-bar pushdowns
15x50kg
15x60kg
15x70kg
15x80kg

Had a check up with the coach today, he was very happy with my progress. My bodyfat has remained the same and my body weight has increased by 6 kg in a month. Of course not 6kg of muscle mass.. will be a lot of (IM) fluid and stomach contents, but clearly more massive.

Nutrition has been increased slightly to +- 4900 kcal on training days and 4100 on rest days.

For the next 4 weeks I got a new training split with the focus on legs.

Looks like this:
Mon - Legs (Focus quads/hams)
Di - Back and Biceps
Wo - Chest, shoulders and triceps
Do - Legs (focus hams)
Fri - Rest
Sat - Legs (all round + glutes)
So - Rest

LEGDAY 20/10/21
Lying leg curl
3-4 warm up sets
Then 2 workset of 8 resistance from workout partner, 3th set 8 reps the immediately 5 reps without the extra resistance and finish of with 10 partials

3x8x30kg last set + 5 reps without extra resistance + 10 partials

Barbell squats
Sets of 8 build up to one all out set
8x60kg
8x100kg
8x140kg
8x180kg
8x200kg

Bulgarian db split squat
10x30kg
10x40kg
10x50kg
10x60kg " 10 sec iso hold "dropset 10x50kg "- 10 sec iso hold " dropset 10x40kg

Pendulum squats (banded)
1 all out set van 8 reps
8x60kg

Stiff legged db deadlifts (3-4 sec negatives)
3x10x60kg

Standing calve raises
3 sets van 30 reps x 20kg
After every set do 10 single leg calf raises with bodyweight.

Really happy with the amount of weight i could squat. About half a year since i barbell squatted, so not bad at all! My workout partner couldn’t finish the workout after the dropsets and iso hold on the bulgarians he went for a puke fest😂

Shape update, these are from last saturday!

Great work HUGE difference in quads arms amazing gains and still in great shape brilliant doing it right ''

DarrenW29 wrote:Great work HUGE difference in quads arms amazing gains and still in great shape brilliant doing it right ''

Thanks bro, growing season in full swing, it’s not going to take long before i’m going to hit a bodyweight PR and i’m not even pushing kcals that hard yet

Excited to start the leg emphasised program the upcoming week, hams, quads and calves still need to improve a lot!

BACK/HAMSTRINGS (22/10/21)
S.A. Front HS lat pulldown
10x60kg
8x65kg
6x70kg (PR)
6x70kg (PR)

Cable lat pulldowns
10x103kg
8x110kg
7x117kg
6x117kg

Dual rope cable pullovers
10x70kg
8x75kg
6x80kg
6x80kg

Lat stretchers
15x54kg
12x61kg
10x68kg

Seated leg curls
19x92,5kg (+2,5kg + 1 rep)
16x92,5kg (+2,5kg + 1 rep)
14x92,5kg (+2,5kg + 1 rep)
13x92,5kg (+2,5kg + 2 reps)

Lying leg curls
3x12x30kg

Stiff legged DB deadlifts
(heels elevated, 3 sec negatives)
4x20x52kg (+2kg)

ARMS/CALVES/ABS (23/10/2021)
Superset:
Overhead rope extensions
3x15x45kg
Life fitness dip machine
3x12x120kg

Superset:
Lying db extensions
4x15x18kg
Dumbell hammer curls
4x10x22kg

Triset:
Reverse grip ez bar cable pushdowns
4x15x45kg
Ez bar cable pushdown
4x15x45kg
Barbell curls (3-4 sec negatives)
4x12/15x30kg

Single arm db preacher curls
4x10x16kg (+2kg)

Seated calve raises
4x12x55kg

Leg raises
4 x failure

Another great workout in the books!

LEGDAY 25/10/21
Lying leg curl
3-4 warm-up sets
Followed by 2 worksets off 8 met resistance from training partner, 3th set 8 reps followed by 5 reps without resistance followed by 10 partials.

3x8x30kg last set + 5 reps without extra resistance + 10 partials

Barbell squats
Sets van 8 until absolute failure
8x60kg
8x100kg
8x140kg
8x180kg
7x210kg (+10kg - 1 rep)

Bulgarian split squat in smith
10x30kg
10x40kg
10x50kg
10x60kg " 10 sec iso hold "dropset 10x50kg "- 10 sec iso hold " dropset 10x40kg

Pendulum squats (banded)
1 all out set van 8 reps
8x65kg (+5 kg)

Stiff legged db deadlifts (3-4 sec negatives)
3x10x65kg (+5kg)

Standing calve raises
2 warm up sets followed by 2 worksets... 10 reps, rest pause and 10 reps again, this is one set.