MTS Sponsored log

ARMS/CALVES/ABS 22/01/22
Superset1:
Rope pushdowns (2 sec pause at the contraction) 4x15x45kg
Cable curls 4x12x31,5kg

Superset 2:
Lying db extensions 4x15x16kg
Machine preacher curls 4x12x40kg

Superset 3:
Dips machine 4x15x120kg
Dumbell hammer curls 4x10x20kg

Standing calf raises
50kg x 15, 12, 10, 9

Hanging leg raises
4 x failure

CHEST/SHOULDERS/TRICEPS 24/01/22
Incline db press
8x65kg
12x56kg

Flat HS press
8x160kg
12x120kg

HS shoulder press
10x120kg
12x100kg

Pin loaded chest press
10x96kg
Cluster: 10x82kg … 7x82kg … 5x82kg

HS machine chest flys
92kg x 15, 13, 12, 10

Single arm cable side lateral raises
20kg x 12, 11
15kg x 15

Life fitness machine side lateral raises
40kg x 15, 12, 11

Single arm rope extensions
4x15x20kg

Back to lower volume workouts, first one definitely felt like a good one

BACK/BICEPS/ABS 25/01/22
Wide grip cable rows
15x70kg
12x80kg
10x90kg
8x100kg ds 15x80kg

Close grip dual handle cable rows
15x70kg
12x80kg
10x90kg
8x100kg ds 15x80kg

Barbell rows
15x60kg
12x90kg
10x100kg
8x110kg ds 15x60kg

Rack pulls
8x60kg
8x100kg
8x140kg
8x180kg
8x220kg ds 10x150kg

Facepulls
3x25x20kg

Cable preacher curls
15x20kg
25kg x 12, 10, 10

Rope crunches
4x20x30kg

BACK/HAMSTRINGS 28/01/22
Pullover machine
15x100kg
12x110kg
10x120kg
8x120kg ds 12x80kg ds 8x40kg

Single arm HS front pulldowns
15x50kg
12x55kg
10x57,5kg
8x60kg ds 12x40kg

Wide grip pulldowns
15x87kg
12x92kg
10x97kg
8x103kg ds 8x82kg

Single handle lat pulldown
12x65kg
10x60kg

Seated hamstring curl
87,5kg x 17, 15, 13

Lying hamstring curls
25kg x 15, 15, 13, 12

Stiff legged bb deadlift (deadstop)
15x60kg
12x100kg
10x140kg
8x160kg
20x100kg

Hamstrings are fried right now. Bodyweight is slowly dropping while my kcal intake is still very high.

LEGS/CALVES 30/01/22
Seated leg curls
4x8x95kg + 5 partials

Barbell squats
8x60kg
8x100kg
8x140kg
8x180kg
8x190kg

Watson leg press (2 min rest between sets)
5x15x320kg

Stiff legged bb deadlift:
4x10x140kg

Adductor machine
65kg x 20, 18, 16

Standing calf raises
3x10x60kg
Last set <50% 60kg x (10-10-10) 10 sec holds

CHEST/SHOULDERS/TRICEPS 01/01/22
Flat machine chest press (banded)
3x8x120kg

Incline bb press
6x60kg
6x90kg
6x120kg
6x130kg

Flat bb press
(Stop a few inches above chest, then pause on the chest and explode up, that’s 1 rep)
4x6x110kg

Stretch pushups
12xBW
10xBW
9xBW

Seated shoulder press machine
3x10x75kg

Bent over db rear lateral raises
4x15x12kg + 5 partials

6 ways
3x8x8kg

Rope pushdowns ss bent over rope ext
4x12x30kg <> 4x10x20kg

BACK/ABS 02/02/22
One arm bb row
3x8x50kg

Smith machine rows (deadstop)
3x8x100kg

HS low row
3x10x120kg

HS single arm front pulldowns
2x10x55kg
20x40kg

Wide grip pulldowns
12x89kg
10x89kg
8x89kg

Life fitness seated bicep curl (single arm)
15x50kg
3x12x57,5kg

Leg raises + incline situps combo
4 sets to failure

Workouts still going strong.

ARMS/ABS (04/02/22)
Seated db curls (3 sec negatives)
4x10x16kg

Preacher curl machine
4x10x40kg

Barbell curls (3 sec negatives)
4x10x30kg

Dual rope triceps extensions
4x12x50kg

Dip machine
4x10x160kg

Seated overhead rope extensions
4x10x60kg + 10 sec stretch

Leg raises
4 x failure

Well, yesterday I tested positive for covid... that will be quarantine for the next 5 days... that's not good at all now that I'm in prep. Only positive i can get out of this is that it’s better to get it now than at 4 weeks out. I’ll use this few days as a deload.

Except for some cold and sore throat nothing

Rick123 wrote:Well, yesterday I tested positive for covid... that will be quarantine for the next 5 days... that's not good at all now that I'm in prep. Only positive i can get out of this is that it’s better to get it now than at 4 weeks out. I’ll use this few days as a deload.

Except for some cold and sore throat nothing

Bloody hell, hope you'll recover very quick and get back on track asap my brother

Rick123 wrote:Well, yesterday I tested positive for covid... that will be quarantine for the next 5 days... that's not good at all now that I'm in prep. Only positive i can get out of this is that it’s better to get it now than at 4 weeks out. I’ll use this few days as a deload.

Except for some cold and sore throat nothing

Good rest always helps you’ll be back better without any loss I had to take a rest and lost nothing speedy recovery

DarrenW29 wrote:Good rest always helps you’ll be back better without any loss I had to take a rest and lost nothing speedy recovery

Thanks brother, same here 5 days of rest and back on the grind.

LEGS 14/02/22
Seated leg curls
5x10x100kg

Bulgarian split squats
8x30kg
8x40kg
8x50kg
8x60kg (8 sec iso hold + ds) 8x50kg (8 sec iso hold + ds) 8x40kg

Safety bar squats
8x60kg
8x100kg
8x140kg
8x160kg

Vertical leg press
4x10x200kg

Adductor machine
72kg x 17, 16, 14

Stiff legged db deadlifts
4x10x60kg

I’ll make diet, cycle and shape updates more often very soon since i’m 12 weeks out right now

CHEST/SHOULDERS/CALVES 15/02/22
Flat db press
4x8x60kg

Incline bb press
3x12x100kg

HS plate loaded chest press
4x8x96kg

HS machine flys
4x8x103kg

Seated db side lateral raises
20x12kg
20x14kg
15x16kg
15x8kg (3 sec holds between reps)

Reverse peck deck
3x20x89kg

Single arm cable side lateral raises
3x15x15kg

Seated calf raises
6x10x50kg

BACK/ABS 16/02/22
Single arm HS low row
4x10x80kg

Close grip cable row
4x10x100kg

HS pullover machine
12x120kg
11x120kg
10x120kg
8x120kg

HS iso lateral row (wide grip)
4x10x120kg

Single arm supinated lat pulldown
15x65kg
13x65kg
15x55kg (1 sec hold in the contraction)

Banded hyperextensions
4x12

Leg raises into decline crunches
4 rounds x failure

LEGS 21/02/22
Lying leg curls
4x8x35kg + 10 partials

Adductor machine
71,25kg x 21, 18, 17

Barbell squats
8x60kg
8x100kg
8x140kg
8x180kg
8x190kg

Leg press
30 x 5 pps
30 x 6 pps
30 x 7 pps

Leg extensions
4x15x85kg (1 sec pauze at the top)

Stiff legged db deadlifts
3x10x60kg

Very good leg workout, still have to be carefull with my right patella tendon but with a lot of warming up and focussing more on the eccentrics and time under tensions.

Prep update:
11 weeks out right now still pretty high in calories but we’re making slight changes in the diet every week.

Last week it was 2 high days (5668 kcals), 1 low day (4938 kcals) repeat. Rest days is about 1000 calories less because there won’t be a intra WO shake + post workout meal.

Since this week we’re doing 1 high, 1 low repeat. Friday will be the next check in.

Peds:
12 weeks out we started the following for the next 6 weeks:
450mg test e EW
300mg NPP EW
150mg Parabolan EW

HGH only on legdays 6 IU (pre-post-pre bed) combined with 5-8iu fast acting slin pre and post workout.

Shape update will follow very soon

CHEST/SHOULDERS/CALVES 22/02/22
Incline db press
12x60kg
15x50kg
12x50kg

Incline HS press
8x120kg
7x120kg
6x120kg ds 6x80kg ds 8x40kg

HS chest flys
4x10x96kg

Plate loaded HS chest press
4x8x89kg

Seated db side lateral raises
3x15x14kg
20x8kg (1 sec hold at the top)

Single arm cable side laterals
3x20x10kg

Rear delt cable flys
3x30x10kg

Single arm rope pushdowns
3x15x20kg

Standing calf raises
6x10x60kg

LEGS 28/02/22
Lying leg curls
8x35kg + 15 partials
8x35kg + 12 partials
8x35kg + 10 partials
8x35kg + 8 partials

Adductor machine
71,25kg x 23, 17, 15

HS iso lateral leg press (single leg)
8x120kg
8x140kg
8x160kg
8x180kg

Leg extensions
4x20x70kg (Last set + 20 partials)

Heel elevated smith squats
4x6x140kg (3-4 sec negatives)

Barbell stiff legged deadlifts
3x8x160kg

CHEST/SHOULDERS/CALVES 01/03/22
Plate loaded HS flat chest press
10x40kg
10x80kg
10x120kg
10x140kg

Incline bb press
3x8x100kg

Flat db press
4x8x46kg

Cable chest fly
25kg x 20, 18, 16, 15

Reverse pec deck
3x35x82kg

DB side lateral raises
3x15x14kg (20 sec rest breaks between sets)

Life fitness side lateral raise
12x35kg
2x15x30kg

Standing calf raises
6x10x75kg

BACK/ABS 02/03/22
Smith machine rows
15x120kg
18x100kg
25x80kg

Close grip cable row
2x15x100kg
20x75kg

Close grip pulldowns
15x86kg
12x86kg
20x70kg

Single arm HS front pulldown
15x50kg
20x40kg

BW hyperextensions
125 reps total in rest pause style
40 reps RP 35 reps RP 28 reps RP 22 reps

DB hammer curls
2x15x18kg
20x14kg

Single arm preacher curl machine
3x12x25kg

Hanging leg raises
4 x failure

LEGS/CALVES 04/03/22
Seated leg curls
75kg x 15, 14, 13, 12

Occluded leg extensions
75kg x 20, 15, 12, 11, 10 (30 sec rest breaks between sets)

Pendulum squats
8x40kg
8x50kg
2x8x60kg

Bulgarian split squats
4x15x50kg

Sissy squats
4x8xBW (1 min rest breaks between sets)

Seated calve raises
6x20x40kg