MTS Sponsored log

CHEST/SHOULDERS/TRICEPS (16/11/21)
Flat HS plate loaded chest press
3x8x160kg

Incline bb press
4x10x100kg

Decline db press
3x10x40kg

HS chest flys
3x15x96kg

Seated machine side lateral raises
4x15x35kg

Reverse peck deck
4x15x89kg

Supinated pushdowns with single handles
4x10x50kg

V-bar pushdowns
4x15x70kg + 10 sec iso hold

Workouts are going awesome lately, i can keep making progress at every workout. Next week is another check up with the coach, curious what he’ll tell me to do next.

LEGS (17/12/21)
Lying leg curl
4x10x35kg

Banded pause pendulum squats
8x20kg
8x40kg
8x50kg
8x60kg
8x65kg

Watson 45 degree leg press
3x30x200kg

Occluded leg extensions
3x20x50kg

Dumbell stiff legged deadlifts
3x8x60kg

Seated calve raises
4x10x40kg ( 2 sec pause at the bottom + 2 sec hold at the contraction)

Painfull pump and shaking legs at the end, satisfying

ARMS/ABS (18/12/2021)
Superset 1
Cross body cable extensions 4x12x40kg
Ez bar curls 4x12x30kg

Superset 2
Life fitness dip machine 4x10x140kg
Preacher curl machine 4x12x40kg

Superset 3
SA overhead rope extensions 4x10x30kg
Seated db hammer curls 4x10x18kg

Decline bench crunches
4 x failure

CHEST/SHOULDERS/TRICEPS 20/12/21
Gym 80 chest press machine
8x120kg
8x130kg
8x135kg

Incline bb press
6x60kg
6x80kg
6x100kg
6x120kg
6x130kg

Flat bb press
4x6x120kg

Gym 80 machine flys
3x12x80kg

Gym 80 seated shoulder press
3x10x50kg

Reverse pec deck
3x20x75kg + 15 sec is hold

Prone side lateral raises
4x15x14kg

Superset:
Rope pushdowns 4x12x45kg
Overhead rope ext 4x12x45kg

Check up with the coach today, 256lbs right now, heaviest i ever been. Got new bodyfat measurements and it seems like my bodyfat didn’t change! Coach was really happy. Next 6 weeks will be again focus on legs with a new training program. 8 more weeks until prep starts

LEGS 21/12/21
Lying leg curls
4x8x85kg + 5 slow partials from the bottom

Adductor machine
4x12x120kg

Gym 80 reverse hack squat (3 sec negatives)
8x40kg
8x80kg
8x120kg
8x160kg
8x200kg
8x240kg
8x280kg

45 degree leg press
5x15x280kg

DB stiff legged deadlift
4x10x50kg

Standing calf raises
3x10x70kg
1 set >50% 10x35kg… 10 sec hold at the top 10x35… 10 sec hold at the top 10x35kg… 10 sec hold at the top

BACK/BICEPS/ABS 22/12/21
One arm machine row
3x8x100kg

Chest supported t-bar row
4x10x75kg

Neutral grip cable row
4x10x100kg

Mag grip (medium width) pulldowns
3x10x80kg

Wide grip assisted pull ups
3x8

Gym 80 Preacher curl machine
4x10x40kg

Db hammer curls
4x8x20kg

Leg raises and incline sit ups
4 x failure

Insane pump in the back, man what do i love chest supported t-bar rows! Only excercise for back i miss the gym i normally workout at.

LEGS/CALVES 24/12/21
Leg extensions
4x10x100kg

Single leg machine leg press
4x10x100kg

Lying leg curls
4x10x75kg

Gym 80 hack squat (3 sec negatives)
10x60kg
10x80kg
10x100kg
10x120kg
10x140kg

Barbell stiff legged deadlifts
4x10x140kg

Seated calf raises
5x10x60kg

Time to enjoy some good foods now! Merry Christmas everybody

ARMS/ABS 25/12/21
Seated db curls (3 sec negatives)
4x8x16kg

Cable rope hammer curls
4x10x50kg

DB preacher curls
4x10x14kg

Dual rope triceps extensions
4x12x50kg

Dip machine
4x10x120kg

Overhead rope extensions
4x10x45kg + 10 sec hold at the stretch after every set

Leg raises
4x failure

Quick arm workout before we’re going to the family for Christmas.

LEGS/CALVES 27/12/21
Lying leg curl
4x10x75kg last set ds 8x50kg ds 8x30kg

45 degree Legpress
8x160kg
8x200kg
8x240kg
8x280kg
8x320kg
8x360kg

Gym 80 reverse hack squat (3 sec negatives)
4x10x280kg

Single leg leg extensions
4x10x40kg last set ds 8x25kg ds 8x15kg

Dumbell stiff legged deadlifts
3x12x50kg

Standing calf raises
3x10x70kg
1 set >50% 10x35kg… 10 sec hold at the top 10x35… 10 sec hold at the top 10x35kg… 10 sec hold at the top … 10x35kg… 10 sec hold at the top

CHEST/SHOULDERS 28/12/21
Gym 80 chest press machine
8x120kg
8x130kg
8x135kg ds 8x105kg ds 8x85kg

Incline bb press
3x10x100kg

Incline db press
4x8x50kg

Machine chest flys
3x12x80kg

Paused DB shoulder press
3x10x30kg

Reverse pec deck
3x25x75kg

6 ways
3x8x7kg

BACK/ABS 29/12/21
Meadows row
3x8x50kg

Chest supported t-bar row
4x10x75kg

Gym 80 machine row (neutral grip)
4x10x100kg

Gym 80 pulldown machine (neutral grip)
4x10x135kg

Hyperextensions
3x20xBW

Seated db curls
4x12x16kg

Leg raises and incline situps combo
4 sets to failure

LEGS/CALVES 31/12/21
Lying leg curls
4x10x75kg

Leg extensions (1 sec hold at the top)
4x10x100kg

Adductor machine
4x10x125kg

Gym 80 hack squats
8x60kg
8x100kg
8x140kg
8x160kg
8x180kg
8x200kg

Stiff legged barbell deadlift
4x10x150kg

Seated calf raises
6x10x60kg

Last legday of the year, made sure it was a good one!

ARMS/ABS 01/01/22
Dumbell hammer curls
4x8x20kg

Barbell curls 1,5s
4x8x35kg

Ez bar preacher curls (3 sec negatives)
4x8x30kg

V-bar pushdowns
4x12x85kg

Bent over triceps extensions
4x10x60kg

Seated overhead rope extensions
4x10x50kg + 10 sec hold in the stretch

Leg raises
4 sets till failure

LEGS/CALVES (03/01/22)
Leg extensions (4 sec negatives)
4x8x120kg last ds 10x80kg ds 10x60kg

Lying leg curls (4 sec negatives)
5x8x80kg

Smith machine squats
8x60kg
8x100kg
8x140kg
8x160kg
8x180kg
8x190kg

Gym 80 reverse hack squat (paused)
4x8x230kg

Dumbell stiff legged deadlift
4x12x50kg

Standing calf raises
6x15x50kg

262 lbs this morning, 2 more weeks until my competition prep is going to start (16 weeks out). Workout still going strong, food intake is this hardest part right now… i’m constantly full as fuck and bloated. Food intake on TD is 6500 and NTD 5500. Holding a lot of water but that’s nothing special at this amount of calories. 2 more weeks of holding this bodyweight and then the fun begins.

BACK/BICEPS/ABS 06/01/22
Neutral mag grip cable row
2-3 warm-up sets
20x100kg
12x110kg topset
15x70kg back off

Smith machine rows
12x120kg
10x120kg
15x70kg

Close grip pulldowns
18x70kg
15x70kg
14x70kg

Single arm Nautilus pulldowns
20x35kg
2x15x40kg

Pulldown machine
3x10x100kg

Nautilus biceps curls (single arm)
4x10x40kg

Incline cable curls
4x15x20kg

Leg raises into incline situps combo
4 sets to failure

Went for a 35 min drive to an old school gym with one of my friends, it looked like a dungeon (no joke) with some very solid old school equipment. Mostly Penatta and Nautilus. Very hardcore atmosphere and a great workout!

ARMS/ABS 08/01/22
Cable curls
4x12x60kg

Dumbell hammer curls
4x8x20kg

Single arm preacher curls machine
4x8x30kg last set ds 8x22,5kg ds 8x17,5kg

V-bar pushdowns
4x20x70kg

Bent over cable triceps extensions
4x20x50kg

Dip machine
4x8x120kg last set ds 8x100kg ds 8x80kg

Leg raises
5 x failure

CHEST/SHOULDERS/TRICEPS 10/01/22
Incline paused db press
15x50kg
12x50kg
10x50kg
8x50kg

Incline bb press
3x6x110kg

Machine chest flys
4x10x90kg

Neutral grip machine press
4x8x100kg

Dumbell prone lateral raises
3x12x14kg

Single arm Cable side lateral raises
3x20x15kg

Reverse peck deck
3x30x75kg

Dual rope cable extensions
4x15x40kg

Very good workout, pump was nasty!

BACK/BICEPS/ABS 11/01/22
Meadows row
8x40kg
8x45kg
8x50kg
8x55kg

Wide grip cable row
4 sets 8-15 reps

Wide grip cable pullovers
4 sets 12 reps

Dual handle cable rows
4 sets 10-15 reps

Rack pulls
8x70kg
8x110kg
8x150kg
8x190kg
8x230kg
8x260kg

Barbell curls
4x10x35kg

Leg raises
4 sets 20 reps

QUADS/ADD/CALVES
Leg extensions
3x15x80kg (4-5 sec rp) 5x80kg (4-5 sec rp) 5x80kg

Adductor machine
15x100kg
12x120kg
12x120kg

Gym 80 hack squat
10x40kg
10x80kg
10x120kg
10x160kg
10x200kg

Dumbell walking lunges
3x15x40kg

Paused bb squat
3x15x100kg

Seated calf raises
5x15x40kg

Last week of bulking. Never thought i would be happy to start cutting, but last weeks were very hard (force feeding all the way). First time pushing my kcals this high, about 7000 on TD and 6000 on NTD. Now let’s see what’s left once all the fat is gone

I’ll make a update about the cycle and everything next week, if something will change. Monday i got my check in planned with the coach.

BACK/HAMSTRINGS 14/11/22
Assisted pull-ups
15, 12, 10, 8 (last set ds x10)

Neutral grip pulldowns
15x65kg
12x80kg
10x95kg
8x105kg ds 12x60kg

Close grip pulldowns
15x60kg
12x70kg
10x80kg
8x90kg ds 12x80kg

Lying hamstring curls
20x50kg
15x60kg
12x70kg
10x75kg

Single leg ham curls
15x20kg
15x25kg
15x30kg

Stiff legged db deadlift
4x15x50kg

PUSH 17/01/22
Flat HS press
10x40kg
10x80kg
10x120kg
10x160kg
12x120kg

Incline bb press
2x8x120kg
10x100kg (paused reps)

Flat db press
4x8x50kg

HS chest flys
4x15x82kg

Standing side lateral raise machine
3x15x7,5kg

Life fitness machine side laterals
15, 13, 12 x 35kg

Single arm rope extensions
4x15x20kg

16 weeks out right now, we’ll be starting to decrease kcals a little bit put no big changes currently.

BACK/BICEPS/ABS (18/01/22)
Wide grip cable rows
15x100kg
15x100kg ds 12x70kg ds 12x50kg

HS low row
120kg x 12, 10, 9

Close grip cable rows (1 sec hold at contraction)
15x70kg
12x80kg
10x90kg
8x100kg ds 12x70kg

Rack pulls from mid chin
15x100kg
12x140kg
10x180kg
8x220kg

Reverse pec deck
82kg x 25, 23, 21, 20

Single arm cable curls
20x20kg
12x25kg
10x25kg

Barbell preacher curls
12x30kg
2x10x30kg

Decline bench crunches
4x20xBW

Back was insanely pumped