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Rick123 wrote:Shape update after yesterdays arm workout as promised some progress pics. Bodyweight is 102kg fasted, bodyfat still pretty low, time to grow!



Still waiting for the new MTS order to come in, as soon as it arrives i'll show you the products and my upcoming plans/cycle, stay tuned!

Amazing growing mate full and dry

Thankyou Darren! We have to grow

BACK/ABS (21/06/2021)
S.A. HS low row
15x20kg warm-up
10x40kg warm-up
15x60kg
12x75kg

Pulldowns
3x10x103kg

Pullover machine
2x10x120kg

S.A. HS reverse pulldowns
2x8x55kg

Incline db rows
12x34kg
12x36kg
10x38kg ds 8x28kg

Banded hyperextensions (purple res. band)
2 sets to failure (20, 18)

Decline bench leg raises
4 sets to failure

A little bit of a miscalculation on some working sets, but no worries just went on failure in a higher rep range, next workout we increase the weight

Great size and proportions bro

Thanks bro, really appreciated!

ARMS/CALVES (22/06/2021)
Single arm cable curls
3x12x30kg

Concentration db preacher curls
3x10x14kg

Seated db hammer curls (1 sec paused at the top)
3x12x16kg

Dual rope pushdowns
3x10x50kg

Dips machine
3x12x140kg

Lying db extensions
3x12x18kg

Forearm machine
Forearm rotations superset Wrist curls
3x6x40kg <> 3x15x60kg

Standing calve raises
2 warm-up sets
4x10x80kg + 10 partials + 10 sec stretch

LEGS (23/06/2021)
Lying leg curls
10x35kg (+2 reps)
10x35kg ds 10x25kg + 10 partials (+2 reps)

Pendulum squats
10x75kg (+2 reps + PR)
15x60kg (PR)

V-squats
10x180kg
Cluster set: 10x160kg (20 sec) 7x160kg (20 sec) 5x160kg

Stiff legged barbell deadlift
2x10x180kg (3 sec eccentric)

Leg extensions
2x12x110kg
15x80kg

Single leg seated leg curls
2x15x35kg

Awesome leg workout, progressed on several lifts.

Rick123 wrote:LEGS (23/06/2021)
Lying leg curls
10x35kg (+2 reps)
10x35kg ds 10x25kg + 10 partials (+2 reps)

Pendulum squats
10x75kg (+2 reps + PR)
15x60kg (PR)

V-squats
10x180kg
Cluster set: 10x160kg (20 sec) 7x160kg (20 sec) 5x160kg

Stiff legged barbell deadlift
2x10x180kg (3 sec eccentric)

Leg extensions
2x12x110kg
15x80kg

Single leg seated leg curls
2x15x35kg

Awesome leg workout, progressed on several lifts.

Yess solid brother killed it growing '''

CHEST/SHOULDERS/ABS (25/06/2021)
Incline db press
Topset: 8x60kg
Backoff: 11x50kg

HS plate loaded flat press
Topset: 7x120kg
Backoff: 10x100kg

HS plate loaded shoulder press
Topset: 6x120kg
Backoff: 9x100kg, 8x100kg

Weighted dips
Topset: 8xBW+12kg chain, 8xBW+12kg chain
Backoff: 12xBW

HS pec flys
3x12x89kg

Bent over rear lateral machine raises
3x20x5kg

Incline raises
3x15x10kg

Ez bar pushdowns
4x10x90kg

Rope crunches
4x20x90kg

Only one in the gym, so no spotter available to help me threw up the heavy dumbells, but still i can't complain, we're making steady progress.

BACK/CALVES (26/06/2021)
S.A. HS low row
12x80kg
10x90kg

Lat pulldowns
3x12x103kg

Pullover machine
3x10x120kg

Rack pulls
4x8x210kg

Incline db rows
10x38kg
10x38kg ds 10x28kg

Life fitness seated biceps curl
13x50kg
11x50kg
9x50kg

Alternating db curls
3x12x14kg

Standing calve raises
6 reps, 6 sec hard contraction at the top, 6 sec stretch down, repeat 2x
3 sets 18 reps x 40kg

Slept like shit, but got a good workout in, strenght is progressing within every workout.

ARMS/ABS (28/06/2021)
S.A. Cable curls
3x15x30kg

Concentration db preacher curls
3x12x14kg

Seated db hammer curls
3x8x20kg laatste set ds 10x16kg ds 10x12kg

Dual rope pushdowns
3x12x50kg

Dual handle pushdowns
3x12x70kg

Triceps Primal machine extensions
3x10x50kg + 10 sec stretch

Forearm machine
Forearm rotations superset Wrist curls
3x6x40kg <> 3x15x60kg

Seated calf raises
10x60kg
Cluster set: 10x60kg .... 7x60kg ... 6x60kg

Standing calve raises
15x60kg
13x60kg
11x60kg

Decline bench leg raises
4 sets x failure

Very good arm workout, noticed the kcal increase immediately, insane fullness, pumps and strenght.

LEGS (29/06/2021)
Lying leg curls
10x35kg
10x35kg
10x35kg ds 10x25kg + 10 partials + 10 sec iso hold (+ 1 set)

HS iso lateral leg press
10x180kg
Topset: 8x200kg
Backoff: 16x160kg

V-squats
Topset: 10x180kg
Cluster set: 10x160kg .... 8x160kg ... 6x160kg ... 5x160kg

(+ 1 cluster round)

Stiff legged barbell deadlifts
10x185kg (+5kg)
10x185kg (+5kg)

Leg extensions
15x112,5kg (+2,5kg / + 3 reps)
12x112,5kg (+2,5kg / match reps)
10x112,5kg ds 10x75kg

Single leg seated hamstring curls
2x15x37,5kg (+2,5kg)

Progress on almost every lifts, switch the pendulum for the iso lateral leg press because of slight knee and ankle pain.

Ricky123 you loking super hard and dry , amazing quality and dense hard muscle . keep going , anything you need im here

Monstro wrote:Ricky123 you loking super hard and dry , amazing quality and dense hard muscle . keep going , anything you need im here

Thanks buddy, really appreciate you commenting in here! I know you got a lot of knowledge so if i'm not really sure, i'll for sure ask you for advice

CHEST/SHOULDERS/CALVES (30/06/2021)
Slight decline db press
8x60kg
8x60kg ds 6x40kg (+ 1 rep)

Decline bb press
8x130kg (+10kg)
8x135kg (+15kg / laatste 2 spot)
Back off: 12x100kg

Cable crossovers
10x35kg
Cluster set: 10x35kg (20 sec) 8x35kg (20 sec) 7x35kg (20 sec) 7x35kg

HS pin loaded chest press
3x12x75kg

Rear delt cable pull aparts
3x25x15kg

Seated life fitness side lateral raises
15x45kg
12x45kg
11x45kg

Rope front raises
3x10x35kg

Standing calve raises
6 reps, 6 sec hard contraction at the top, 6 sec stretch down, repeat 2x
4 sets 18 reps x 40kg

Shape update after yesterday's chest & delts workout!

Morning fasted weight is around 103-104kg.

Added in Equi-max from MTS at 750mg EW since last week and it is noticeable right away. Pumps and fullness are insane during the workouts, getting that MTS EQ 3D look!!

Rick123 wrote:Shape update after yesterday's chest & delts workout!

Morning fasted weight is around 103-104kg.

Added in Equi-max from MTS at 750mg EW since last week and it is noticeable right away. Pumps and fullness are insane during the workouts, getting that MTS EQ 3D look!!

Great bro can really see that thickness in pecs shoulders roundness and condition still very good I think you can push calories way more and push weight from these photos have few high days get scale weight up you’ll only keep getting rounder fuller

I’m at 4600 kcals a day right now, rest days 4300/4400 and weight is slowly creaping up. With 1 big cheat meal a week. If my weight is stalling after 1-2 weeks i add about 10% of my total kcals. Buy you’re telling me to increase kcal even more?

Rick123 wrote:I’m at 4600 kcals a day right now, rest days 4300/4400 and weight is slowly creaping up. With 1 big cheat meal a week. If my weight is stalling after 1-2 weeks i add about 10% of my total kcals. Buy you’re telling me to increase kcal even more?

Definitely push food until you feel you need to back off I think many believe in this slowly gain then up if stalling but I like the thought of push food gain size quicker is long as it’s not fat gain then that’s the main factor 4600 push to 5500-6k

DarrenW29 wrote:Definitely push food until you feel you need to back off I think many believe in this slowly gain then up if stalling but I like the thought of push food gain size quicker is long as it’s not fat gain then that’s the main factor 4600 push to 5500-6k

Thanks for the advice bro! I adjusted kcal immediately to 4800 the passed 2 days noticed a lot more fullness but as you said, i think i can even push it up a little bit more. Today i got a cheatmeal, tomorrow rest day and from tomorrow we going to increase it big time!