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CHEST/SHOULDERS/TRICEPS 26/10/21
Incline db press10x20kg warm-up
10x30kg warm-up
10x40kg warm-up
10x50kg
10x60kg
8x60kg

Plate loaded HS flat press
(Slight pause at the bottom)
3x6x120kg

Decline barbell press
3x20x80kg

Incline flyes with manual resistance
(4 sec negatives)
4x8x22kg

Dumbell side laterals
3x10x20kg last set + 20 partials from below

Bent over db rear laterals
3x40x10kg

V-bar pushdowns
4x15x60kg

Overhead rope extensions
4x15x35kg + 20 sec stretch after every set

BACK/BICEPS/ABS 27/10/21
One arm db row
8x20kg warm-up
8x30kg warm-up
8x40kg warm-up
8x50kg
8x60kg
8x70kg
8x80kg

HS low row
4x8x140kg

Single arm cable lat pulldown
4x10x65kg

Incline db row
3x10x40kg

Banded hyper extensions
4x12x blue res. band

Fat grip barbell curls (3-4 sec negatives)
4x10x30kg

One arm db preacher curls
4x10x14kg

Leg raises
4 x failure

HAMSTRINGS/CALVES 28/10/21
Single leg seated leg curls
(12 reps right, 12 reps left, without rest breaks until 4 sets are complete)

4x12x25kg

Ham killer
3 sets till failure (12, 10, 9)

Watson leg press (high & wide)
3x15x360kg

Dumbell iso tension
(On a decline bench with a db between the legs)
3 x 30 sec x 24kg

Seated calve raises
4x12x57,5kg (+2,5kg)

LEGS 30/10/21
Sumo stance DB squats (paused at the bottom)
4x15x80kg

Butt blaster
12x60kg
12x80kg
12x90kg

Bulgarian split squat (3-4 sec ecc./glute focus)
3x12x60kg

Leg extensions
(2 all out set)
Set #1
10x 105kg + 4x with help of trainingspartner ... 5x forced reps + 10 sec iso hold

Set #2
10x105kg ds 8x85kg ds 8x55kg (+4 reps with spot) + 5 forced reps + 10 sec iso hold

Seated calf raises
5x15x40kg

Rope crunches
4 x failure

Legs really starting growing now! People even noticed and told me today during legs. So i’m happy

Rick123 wrote:




Shape update, these are from last saturday!

thats a crazy conditionning bro, hell yeah !!!

emperorcaliano wrote:thats a crazy conditionning bro, hell yeah !!!

Thanks brother!

CHEST/SHOULDERS/TRICEPS 02/11/21
Incline db press
10x20kg warm-up
10x30kg warm-up
10x40kg warm-up
10x50kg
10x60kg
9x60kg (+1 rep)

Plate loaded HS flat press
(Slight pause at the bottom)
3x6x125kg (+5kg)

HS Iso-lateral benchpress
3x20x40kg

Incline flyes with manual resistance
(4 sec negatives)
4x8x22kg (+4kg)

Dumbell side laterals
3x12x20kg laatste set + 20 partials from below (+ 2 reps)

Cable rear lateral raises
3x40x10kg

V-bar pushdowns
4x15x75kg (+5kg)

Overhead rope extensions
4x15x50kg + 20 sec hold in the stretch na after every set

Really good workout, super pumped and full upperbody during the workout, i think it’s the calorie increase

BACK/BICEPS/ABS 03/11/21
One arm HS row
8x20kg warm-up
8x40kg warm-up
8x60kg
8x80kg
8x90kg

HS low row
4x8x145kg (+5kg)

Single arm cable lat pulldown
4x12x65kg (+2 reps)

Incline db row
3x12x40kg (+2 reps)

Barbell curls (3-4 sec negatives)
4x10x40kg

One arm db preacher curls
4x10x14kg

Alternating db hammer curls
3x12x18kg

Banded hyper extensions
4x15x blue res. band (+3 reps)

Leg raises
4 x failure

HAMSTRINGS/CALVES 04/11/21
Single leg seated leg curls
(12 reps right, 12 reps left, without any breaks 4 sets in total)

4x12x27,5kg (+2,5kg)

Ham killer
4 sets till failure (15, 12, 10, 9)

Watson 45 leg press
(High and wide)
15x320kg
15x360kg
15x400kg

Dumbell iso tension
3 x 30 sec x 26kg (+2kg)

Seated calve raises
5x15x40kg

LEGS 06/11/21
Sumo stance smith machine squats
4x10x120kg

Butt blaster
3x12x90kg

Bulgarian split squat (3-4 sec ecc./glute focus)
3x12x65kg (+5kg)

Leg extensions
(2 all out set)
Set #1
10x 105kg + 4x with help of trainingspartner ... 5x forced reps + 10 sec iso hold

Set #2
10x105kg ds 8x85kg ds 8x55kg (+4 reps with spot) + 5 forced reps + 10 sec iso hold

Standing calf raises
4x15x40kg

Decline bench crunches
4 x failure

Legs are really growing! Also reached bodyweight PR of 247 lbs / 112,3kg today so things are going in the right direction

CHEST/SHOULDERS/TRICEPS 08/11/21
Incline db press
10x20kg warm-up
10x30kg warm-up
10x40kg warm-up
10x50kg
10x60kg
10x60kg (+1 rep)

Plate loaded HS flat press
Slight pause at the bottom
3x6x130kg (+5kg)

HS Iso-lateral benchpress
3x20x40kg

Incline flyes with manual resistance
(4 sec negatives)
4x8x24kg (+2kg)

Dumbell side laterals
3x12x20kg last set + 20 partials from the bottom, last set triple ds 10x16kg ds 8x12kg ds 8x8kg

Cable rear lateral raises
3x40x10kg

V-bar pushdowns
4x15x75kg

Overhead rope extensions
4x15x50kg + 20 sec hold in the stretch

LEGDAY 09/11/21
Lying leg curl
3x8x30kg first 8 reps with resistance from trainingspartner +5 reps without resistance + 10 partials

Barbell squats
8x60kg
8x100kg
8x140kg
8x180kg
6x215kg (+5kg - 2 reps) PR

Bulgarian split squat in smith
10x40kg (+5kg)
10x50kg(+5kg)
10x60kg(+5kg)
10x70kg" 10 sec iso hold "dropset 10x40kg "- 10 sec iso hold " dropset 10x20kg

Pendulum squats (banded)
1 all out set of 8 reps
8x65kg

Stiff legged db deadlifts (3-4 sec negatives)
3x10x70kg (+2,5kg)

Standing calve raises
15x50kg + 10 bodyweight calf raises
13x50kg + 10 bodyweight calf raises
12x50kg + 10 bodyweight calf raises
10x50kg + 10 bodyweight calf raises

Can't remember ever squatting 215kg for 6 reps that clean. Spotter also did nothing just standing behind me for mental support. Even with better execution than last week 210kg

BACK/BICEPS/ABS 10/11/21
One arm HS row
8x20kg warm-up
8x40kg warm-up
8x60kg
8x80kg
8x95kg (+5kg)

HS low row
4x8x150kg (+5kg)

Single arm cable lat pulldown
4x12x70kg (+5kg)

Incline db row
2x15x40kg (+3 reps)
1x12x40kg

Single arm cable curl
4x10x30kg

One arm db preacher curls
4x10x14kg

Alternating db hammer curls
3x12x18kg

Reverse hyper extensions
4x10x60kg

Leg raises
4 x failure


Solid workout, i keep making weekly progress. Had another check in today and coach is very satisfied with how things are going. Body weight continues to rise steadily and strength during the workouts is top notch, continuing everything unchanged until I plateau again.

ARMS/CALVES/ABS 13/11/21
Superset 1:
Straight bar pushdowns 4x15x80kg
Alternating db curls 15, 12, 10, 8

Superset 2:
Preacher curl machine 4x12x45kg
Dips machine 4x15x120kg

Superset 3:
Seated overhead DB extensions 4x10x50kg
Dumbell hammer curls 4x10x20kg

Superset 4:
Wide grip cable curls 3x15x50kg
Rope pushdowns 3x15x40kg

Standing calf raises superset BW calf raises
4x12x50kg - 4x10xBW

Decline bench crunches
4 x BW x failure

CHEST/SHOULDERS/TRICEPS 08/11/21
Incline db press
10x20kg warm-up
10x30kg warm-up
10x40kg warm-up
10x50kg
10x60kg
10x60kg

Plate loaded HS flat press
(Slight pause at the bottom)
3x6x130kg (+5kg)

HS Iso-lateral benchpress
3x20x40kg

Incline flyes with manual resistance
(4 sec negatives)
4x8x26kg (+2kg)

Unilateral standing machine side laterals
4x12x10kg last set + 20 partials vanuit onderin,

Reverse pec deck
3x40x68kg

V-bar pushdowns
4x15x75kg

Overhead rope extensions
4x15x35kg + 20 sec hold in the stretch

Did something completely out of the box today. Since i got some niggles with my knees i didn’t went heavy on legday today but did a gaint set leg workout. The pump was INSANE and i was gasping for air at the end of every set[emoji23] I felt my quads way better then i normally do, i think going (too) heavy my glutes are taking over. Tomorrow i got a new check up with my coach, i’ll also let him now, maybe i’ve to adjusting something in my leg workouts to really isolate more instead of heavy loading.

The workout went as following:

4 gaint sets (no rest in between, after completing a full set take 2-3 min rest and repeat)

1. Leg extensions 20 reps
2. Lying leg curls 20 reps
3. Close stance 45 degree leg press 20 reps
4. Reverse v-squat machine 20 reps
5. Horizontal machine leg press 20 reps

After finishing of the gaint sets i did one more set on the leg extensions 15 reps with 5 sec holds at the top between every rep.

Stiff legged db deadlifts (slow and controlled)
3x15x40kg

Standing calf raises superset with BW Calf raises
5x10x50kg - 5x10xBW

emperorcaliano wrote: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

I was about to say the same thing

HAMSTRING/CALVES 18/11/21

Superset
Lying leg curl 4x20x20kg
Seated leg curl 4x10x50kg (Peak contractions, 1 sec hold rep 1, 2 sec hold at rep 2 all the way to 10 sec hold and 10 reps)

At this point my hamstrings where absolutely pumped like crazy!

Nordic ham curl
15xBW
12xBW
11xBW

V-squat goodmornings
3x15x140kg

DB hamstring iso tension
3 x 30 sec hold x 28kg

Abductor machine
3x20x152,5kg

Superset:
Seated calve raises 4x15x40kg
Standing calf raise 4x10x40kg

DarrenW29 wrote:Lucky primo oxy ?
Wish I could be on the primo

Primo deffo one of my fav compound, high dosage gives nice clean gains

emperorcaliano wrote:Primo deffo one of my fav compound, high dosage gives nice clean gains

Awesome bro never used but would love too