MTS Sponsored log

BACK/ABS 07/03/22
Pullover machine
120kg x 15, 14

HS single arm front pulldown
120kg x 9
100kg x 15, 13

HS low row
140kg x 8
120kg x 11, 9

Incline db rows
3x12x30kg

Partial deadlifts
160kg x 10
140kg x 15

Reverse pec deck
82kg x 20, 18, 15, 14

Single arm cable curls
25kg x 15, 13, 12

Rope crunches
4x20x70kg

Update:

Currently 9 weeks out! Weight is at 109kg right now. Small diet changes and we introduced 20mcg clen 2 days on 2 days of right now.

Diet:
3 low days followed by 1 high day repeat
Low day kcals 4700
High day kcals 5450 kcals

Rest days are -1000 kcals, no pre workout banana, intra workout and post workout meal.

We’re running the following peds from 12 to 7 weeks out:
Test e 600mg EW (MTS)
Npp 400mg EW (MTS)
Parabolan 150mg EW (MTS)
Aromasin 5mg ED
Caber Phizer 0,5mg Monday/Friday

HGH 2iu ED on legdays 6iu pre, post and before bed combined with 5-7iu slin pre and post workout.

Clen 20mcg 2 days on 2 days off repeat

CHEST/SHOULDERS 08/03/22
Incline db press
10x60kg
15x50kg

Decline bb press
7x140kg
8x120kg
12x100kg

Pin loaded HS machine press
2x8x89kg
Cluster: 10x75kg…6x75kg…5x75kg

HS chest fly
4x12x89kg

DB shoulder press
3x8x30kg

Life fitness side lateral raises
45kg x 10
35kg x 13, 11

Single arm cable side laterals
15kg x 13,

Single arm rope extensions
25kg x 15, 13, 12, 12

QUADS/CALVES 09/03/22
Leg extensions (occluded)
75kg x 22, 16, 13, 11 (30 sec rest breaks)

Adductor machine
71,25kg x 22, 18, 16

Banded pendelum squat
8x20kg warmup
8x30kg warmup
8x40kg
8x50kg
8x60kg

Bulgarian split squats
3x15x30kg

Sissy squat
22xBW
20xBW
18xBW
17xBW

Standing calf raises
4x15-20x50kg

Yesterdays quad session. Damn i’m sore right now.

HAMSTRINGS/BACK 11/03/22
Lying single leg iso lateral hamstring curls
10x10kg warm up
10x15kg warm up
10x20kg
10x25kg
10x25kg ds 10x15kg ds 10x10kg

Seated leg curls
4x10x85kg

Romanian deadlifts
8x60kg
8x100kg
8x140kg
8x180kg
8x200kg

Upper back pulldowns
10x130kg
15x90kg

Straight arm cable pullovers
15x50kg
13x50kg
12x50kg
10x50kg

Chest supported t-bar row
3x8x40kg

Close grip pulldowns
10x90kg
2x15x75kg

ARMS/CALVES 12/03/22
Superset 1:
Dual rope pushdowns 4x12x50kg
Incline db curls 4x12x16kg

Superset 2:
Overhead rope extensions 4x12x45kg
Db concentration preacher curls 4x10x14kg

Superset 3:
Incline db extensions 3x15x16kg
Single arm db hammer curls 3x10x16kg

Superset 4:
Dips machine 3x10x120kg
Rope hammer curls 3x12x45kg

Seated calf raises
4x15x50kg

PUSH (15/03/22)
Slight decline db press
Topset: 11x60kg
Backoff: 12x54kg, 13x50kg

HS iso lateral bench press
Topset: 7x120kg
Backoff: 9x100kg, 10x90kg

Incline HS chest press
1 topset: 8x100kg
Cluster set: 8x80kg ... 5x80kg ... 4x80kg

Cable flys
3x12x35kg + 10 sec pause in the stretch (last set ds 12x25kg)

Single arm standing side lateral machine
10kg x 15, 13, 11, 10

Rope front raises ss db side lateral raises
3x10x35kg ss 3x15x14kg

Dual rope pushdowns
45kg x 15, 13, 11

Lying DB extensions
18kg x 15, 13, 12

QUADS/CALVES 16/03/22
Leg extensions (occluded)
75kg x 25 (+3), 18 (+2), 13, 11 (30 sec rest breaks)

Adductor machine
71,25kg x 25(+3), 22(+4), 20 (+4)

Heel elevated smith squat
8x60kg warmup
8x100kg
8x140kg
8x150kg
12x100kg (4-5 sec negatives + paused)

Bulgarian split squats
3x15x50kg

Sissy squat
22xBW
20xBW
18xBW
17xBW

Seated calf raises
55kg x 15, 12, 10, 10
40kg x 15

Quads are smoked! Very good workout for being 7,5 weeks out.

BACK/HAMSTRINGS 18/03/22
Single arm cable pulldowns
70kg x 15, 13, 12

Upper back pulldowns
103kg x 10
89kg x 13, 12

Close grip cable rows
100kg x 15, 13, 12

Seated hamstring curl
85kg x 12, 11, 10
Cluster set: 75kg x 10/8/7

Lying hamstring curl
25kg x 12, 10, 9

Stiff legged db deadlifts
60kg x 15, 13, 12, 11

Great workout, shape is getting better by the day! I’ll make some shape update pics next week

ARMS/CALVES/ABS (19/03/22)
Superset 1:
Single arm cable curls 3x15x25kg
Single arm rope pushdowns 3x15x25kg

Superset 2:
Incline db curls 3x10x16kg
Incline db extensions 3x12x18kg

Superset 3:
Dips machine 3x12x120kg
Preacher curl machine 3x10x40kg

Superset 4:
Overhead rope extensions 3x12x28kg
Single arm db hammer curls 3x10x16kg

Standing calf raises
4x12x70kg

Leg raises into abs wheel roll-outs
4 rounds to failure

Pull (21/03/22)
Pullover machine
120kg x 17 (+1), 15 (+1)

HS single arm front pulldown
120kg x 8
100kg x 15 (+2), 12

HS low row
140kg x 9 (+1)
120kg x 12 (+1), 9

Bent over db rows (upper back focus)
34kg x 12, 11, 10, 10

Reverse pec deck
89kg x 12, 10
82kg x 11, 10

Facepulls
3x15x45kg

Primal preacher curl machine
40kg x 16 (+2), 12 (+1), 10 (+1)

Single arm cable curls
20kg x 15, 13, 12

Banded hyperextensions
3x15

Leg raises
4 sets till failure

PUSH 22/03/22
Incline db press
11x60kg (+1 rep)
13x52kg (+2kg - 2 reps)

Decline bb press
7x140kg
9x120kg (+ 1 rep)
12x100kg

DB shoulder press (Paused)
30kg x 12, 11, 10

Pin loaded HS machine press
2x10x82kg
Cluster: 10x75kg…6x75kg…5x75kg

HS chest fly
4x12x89kg

DB Y-raises
14kg x 15, 13, 12

Life fitness side lateral raises
45kg x 10
35kg x 13, 11

Dual rope cable extensions
45kg x 16, 13, 12

Single arm overhead cable ext
25kg x 11, 10, 9

PULL 28/03/22
Pullover machine
120kg x 17, 15

HS single arm front pulldown
120kg x 9 (+1)
100kg x 15, 12

HS low row
140kg x 9
120kg x 12, 9

Incline db rows (upper back focus)
32kg x 10, 9, 9

Reverse pec deck
82kg x 15, 13, 12, 11

Single arm cable row
35kg x 15, 12, 12

Facepulls
3x15x60kg

Primal preacher curl machine
40kg x 16, 12, 10 (+1)

Single arm cable curls
20kg x 15, 13, 12

Rope crunches
4 sets till failure

PUSH 29/03/22
Slight decline db press
Topset: 12x60kg (+1 reps)
Backoff: 15x54kg (+3 reps)

HS iso lateral bench press
Topset: 10x120kg (+3 reps)
Backoff: 10x100kg (+1 rep)

Incline HS chest press
1 topset: 7x110kg (+10kg - 1 rep)
Cluster set: 10x80kg (+2 reps) ... 5x80kg ... 4x80kg

Cable flys
4x15x35kg (+3 reps) + 10 sec pause in the stretch (last set ds 12x25kg)

Single arm standing side lateral machine
10kg x 20
15kg x 14, 11, 9

Rope front raises ss db side lateral raises
3x10x35kg ss 3x15x14kg

Dual rope pushdowns
50kg (+5kg) x 15, 13, 11

Lying DB extensions
18kg x 15, 13, 12

Still making progress on a few lifts 6 weeks out, performance is great!

QUADS/CALVES 30/03/22
Seated calf raises
40kg x 20 (10 sec RP) x 10 (10 sec RP) x7 (10 sec RP) x 6

Standing calve raises
70kg x 10, 9,

Leg extensions (occluded)
75kg x 28, 18, 15, 12 (30 sec rest breaks)

Adductor machine
71,25kg x 30(+2), 25, 20

Heel elevated smith squat
140kg x 10, 8
110kg x 12

Single leg life fitness leg press
3x15x56kg

Sissy squat
25xBW
22xBW
18xBW

BACK/HAMSTRINGS (01/04/22)
Seated hamstring curl
85kg x 18 (+ 4), 16 (+ 3 reps), 15 (+ 4 rep)
Cluster set: 75kg x 12/10/8

Lying leg curl
25kg x 14, 12, 12

Stiff legged db deadlifts
10x140kg ds 10x100kg ds 10x60kg
Backoff: 16x100kg (4 sec eccentric)

Single arm cable pulldowns
75kgx 15, 13, 12

HS iso lateral row (upper back focus)
120kg x 14 (+1), 12, 12 (+1)

Wide grip cable rows
100kg x 13, 12
80kg x 16

ARMS/CALVES/ABS 02/04/22
Seated calf raises
40kg x 22 +2 (10 sec RP) x 12 + 2 (10 sec RP) x 8 + 1 (10 sec RP) x 6

Standing calve raises
70kg x 12 (+2), 10 (+1), 9 (+1)

Superset 1:
Dual rope pushdowns 4x12x50kg
Cable curls 4x12x50kg

Superset 2:
Ez bar cable pushdowns 4x15x70kg
Db hammer curls 4x10x18kg

Superset 3:
Lying db extensions 4x12x18kg
Machine preacher curls 4x12x40kg

Superset 4:
Barbell spider curls 3x12x25kg
Overhead rope extensions 3x12x45kg

DB Y-raises
4x15x14kg

Decline crunches into ab roll-outs
4 rounds to failure

PULL 04/04/22
Pullover machine
120kg x 17, 15

HS single arm front pulldown
120kg x 9
100kg x 15, 12

T-bar rows (upper back focus)
80kg x 12, 11, 10

HS low row
120kg x 10, 9
110kg x 10

Reverse pec deck
82kg x 15, 13, 12, 11

Single arm cable row
3x12x45kg (+10kg)

Primal preacher curl machine
40kg x 16, 12, 10

Single arm cable curls
20kg x 14, 12, 11

Leg raises
4 sets till failure

Workout still feeling great, only a slight reduction in energy at the last part of the workout. Shape is improving daily right now. I’ll be sharing some shape updates this weekend

Food has been lowered since today. Low days 100 carbs, high days 500gr carbs. No more whey, only whole foods. 4 weeks and 6 days to give everything!

QUADS/CALVES 06/04/22
Seated calf raises
40kg x 25 +3 (10 sec RP) x 12 (10 sec RP) x10 (10 sec RP) x 8

Standing calve raises
70kg x 15 (+3), 12, 10

Lying leg curls
2 warm up sets x 15 to warm up knees

Leg extensions (occluded)
75kg x 28, 18, 15, 12 (30 sec rest breaks)

V-squats
200kg x 10, 8
160kg x 14

Life fitness leg press
3x15x150kg

Bulgarian split squats
3x15x50kg

Adductor machine
71,25kg x 15, 12, 10

Abductor machine
71,25kg x 20, 15, 15

Workouts getting pretty though especially on low days. 100gr carb days aren’t that much fun lol.

HAMSTRINGS/BACK (08/04/22)
Seated hamstring curl
90kg (+5kg) x 18, 16, 13
Cluster set: 75kg x 12/10/8

Lying leg curl
25kg x 15 (+1), 14 (+2), 13 (+2)

Dumbell stiff legged deadlifts
4x15x60kg

Single arm cable pulldowns
75kgx 15, 13, 12

HS iso lateral row (upper back focus)
120kg x 14, 12, 12

Wide grip cable rows
3x12x100kg

Rope pullovers
3x15x35kg