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CHEST/SHOULDERS/CALVES
Flat db press
8x65kg
10x60kg

Incline HS press
10x150kg
12x120kg

Pin loaded HS chest press
3x10x96kg last set ds 8x64kg ds 8x33kg

HS machine chest fly
3x15x89kg

Single arm cable lateral raises
4x12x20kg

HS reverse peck deck
4x20x89kg

Standing calf raises
5x12x55kg

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ARMS/ABS 21/11/21

Superset 1
Seated db curls 4x8x20kg
Ez bar cable pushdowns 4x10x90kg

Superset 2
Dumbell hammer curls 4x10x20kg
Seated overhead machine ext 4x10x50kg

Superset 3
Preacher curl machine 4x12x30kg
Lying db extensions 4x10x16kg

Dips machine
4x max weight x15

Machine shrugs
4x15x100kg

Superset
Bench crunches 4x failure
Leg raises 4x failure

Got another check in with the coach this week. Kcals got another increase, training days 5800, rest days 4800 kcals as my bodyweight started to stall at 249 lbs again. No changes at the PED’s.

Next 4 weeks will be focussing on arms as that is my second muscle group that needs more work

LEGS/CALVES 22/11/21

Gaint sets (4 sets total)
Leg extensions peak contraction 20 reps
Lying leg curls 20 reps
Watson leg press 20 reps
Reverse v-squat 20 reps
HS iso lateral legpress 20 reps

Superset (2 sets total)
Leg extensions 10 reps
Walking BW lunges till failure

Stiff legged db deadlifts
3x15x50kg

Seated calf raises
5x15x40kg

Legs where insanely pumped!

Kcals also got increased by the coach to:
5800 on training days
4800 on rest days

BACK/BICEPS/ABS (24/11/21)
Single arm HS front pulldown
4x8x60kg

Incline db rows
4x12x40kg

Close grip cable rows
4x10x100kg

Lat pulldowns
4x8x103kg

HS pullover machine
4x8x80kg

Seated ez bar curls
4x15x30kg

Single arm DB preacher curls
4x8

Incline sit-ups
4 x failure

Workout are still going great, pretty happy with the offseason shape, bodyweight keeps stable despite de kcal increase.

Also got a date for the competition next year! 8 of May will be the competition date

CHEST/SHOULDERS (25/11/21)
Incline HS press
3x8x160kg

Flat bb press
5x5x130kg

Flat db press
4x8x50kg (last set hold for a 10 sec stretch)

HS machine chest flys
3x12x89kg

Dumbell side lateral raises
4x8x22kg (30 sec breaks between sets)

Bent over DB rear lateral raises
4x12x16kg (30 sec breaks between sets)

Overhead rope extensions
4x10x50kg

Skullcrushers
4x8x30kg

LEGS (26/11/21)
Seated leg curls
4x15x86kg

Panatta Hack squats (3-4 sec negatives)
Build up to 1 heavy set of 8
8x40kg
8x80kg
8x120kg
8x130kg

Smith machine lunges
3x15x40kg

Horizontal HS plate loaded leg press
3x30x120kg

Banded stiff legged deadlifts
3x8x140kg

Standing calf raises
3 sets - 10 reps, 10 sec hold repeat 2x (30 reps)

ARMS/ABS (27/11/21)
Superset 1
Ez bar cable curls 4x8x35kg
Dual rope pushdowns 4x12x50kg

Superset 2
Incline concentration db curls 4x8x14kg
Pronated db kickbacks 4x8x16kg

Superset 3
Machine preacher curls 4x8x45kg
Life fitness dips machine 4x12x120kg

Hanging leg raises
4x failure

Weight still around 113kg / 249 lbs

Kcals at an all time high at 5900 on training days and 4850 on rest days

ARMS/CALVES 30/11/21
Superset 1
Seated dumbell hammer curls 4x8x20kg
Dual rope pushdowns 4x12x50kg

Superset 2
Life fitness seated biceps curls 4x8x65kg
Life fitness dip machine 4x10x140kg

Superset 3
DB Preacher curls 4x8x16kg
Incline DB extenions 4x10x20kg

Standing calve raises
6x8x70kg

Reached a new all time high of 114,5kg this morning, growing by the day! I’ll make some shape updates very soon

BACK/ABS 01/12/21
Plate loaded HS pullovers
4x10x120kg

T-bar rows
3x10x80kg

Rack pulls
3x8x180kg

Pronated pulldowns
4x10x103kg

Single arm HS low row
4x8x70kg

Incline situps
4x failure

Shitty week so far, my grandpa died today so my mind wasn’t really at the gym. But we made it happen.

Rick123 wrote:BACK/ABS 01/12/21
Plate loaded HS pullovers
4x10x120kg

T-bar rows
3x10x80kg

Rack pulls
3x8x180kg

Pronated pulldowns
4x10x103kg

Single arm HS low row
4x8x70kg

Incline situps
4x failure

Shitty week so far, my grandpa died today so my mind wasn’t really at the gym. But we made it happen.

Sorry to hear that bud keep strong like you are doing in the gym he was proud of you '

CHEST/DELTS/ARMS (02/12/21)
Flat db press
8x50kg
8x60kg
8x62,5kg
8x65kg

Flat bb press
3x8x120kg

Incline HS press
4x10x100kg

HS Machine flys
3x10x103kg

Cable side lateral raises
4x10x20kg (back and forward between shoulders)

Cable rear lateral raises
4x15x82kg (60 sec rest breaks in between)

Superset 1
Cable extensions 4x10x15kg (+10 partials)
Supinated DB curls 4x8x18kg (3 sec negatives)

Superset 2
V-bar pushdowns 4x8x80kg
Incline db hammer curls 4x8x16kg

No time for biceps yesterday so today i did them together with triceps in superset style.

LEGS/CALVES (03/12/21)
Seated leg curl
4x10x9g laatste set ds 8x77kg ds 8x56kg + 30 sec iso hold

Hack squats
10x40kg
10x80kg
10x120kg
10x140kg
10x160kg

Horizontal HS plate loaded leg press
3x15x150kg

Walking db lunges
1 all out set x 20kg dumbells

Single leg lying leg curls
3x10x20kg

Seated calf raises
4x55kg - 10 reps, 10 sec hold repeat 2x (30 reps

ARMS/CALVES 06/11/21
Superset 1
Ez bar curls wide grip 4x10x30kg
Ez bar curls close grip 4x10x30kg

Superset 2
Dumbell hammer curls 4x8x22kg
Rope pushdowns 4x15x50kg

Superset 3
V-bar pushdowns 4x12x80kg
Decline ez bar skullcrushers 4x10x45kg

Standing calve raises
6x10x60kg

BACK/BICEPS/ABS 08/11/21
Incline db rows
4x10x42kg

HS low row
3x8x150kg

Dual handle cable row
4x10x100kg

Single Arm HS front pulldowns
3x10x50kg

Dual rope pullovers
4x10x70kg

Dual rope cable curls
4x15x45kg

Ez bar preacher curls
4x8x30kg

Hanging leg raises
4 x failure

Very solid workout, bodyweight keeps creeping up! This morning it was 115kg / 253 lbs which is an all time high

CHEST/SHOULDERS/TRICEPS 09/12/21
Incline db press
3x8x65kg

Incline bb press
4x8x100kg

Dumbell chest flys
3x10x28kg

Pronated chest flys
3x12x17,5kg

Dumbell side laterals
4x12x16kg

Reverse pec deck
4x25x68kg (30 sec rest breaks)

Dual rope extensions
4x12x50kg

Life fitness dip machine
4x10x120kg (3 sec negatives between reps)

DarrenW29 wrote:Sorry to hear that bud keep strong like you are doing in the gym he was proud of you '

Hey DarrenW29, my apologies i just saw your message! Thanks for the support, he was just in pain the last few weeks (lung cancer) so it was better this way. But things like this are never easy to deal with…

LEGS (10/12/21)
Lying leg curls
4 sets x 6 reps x 3 triple dropsets
112kg drop 86kg drop 70kg

Horizontal HS plate loaded leg press
10x100kg
10x120kg
10x140kg
10x160kg
10x180kg
10x200kg
10x210kg

Hack squats
3x20x120kg

Leg extensions rest pause sets
2x25x56kg (2 sec hold at the top)

Dumbell stiff legged deadlift
3x10x50kg

Seated calf raises
3x15x40kg last set ds 10x20kg

ARMS/ABS 11/12/21
Superset 1
Rope pushdowns 4x12x40kg
Overhead rope extensions 4x12x40kg

Superset 2
Ez bar skullcrushers 4x12x45kg
Seated db curls 4x8x16kg

Superset 3
Dumbell incline concentration curls 4x8x14kg
Dumbell hammer curls 4x15x14kg

Seated life fitness side raise machine
4x15x37,5kg

Hanging leg raises
4 x failure

ARMS/CALVES 14/11/21
Superset 1
Single handle pushdowns 4x15x75kg
Pronated db kickback 4x8x16kg

Superset 2
Lying DB extensions 4x10x20kg
Cable curls 4x10x60kg

Superset 3
Ez bar Preacher curls 4x8x30kg
Ez bar curls 4x8x30kg(3 sec negatives)

Standing calf raises
6x8x65kg

Stupid arm pump, such an easy workout on paper, but once you start supersetting 2 biceps excercises and 2 triceps excercises with eachother the pump will be insane!