MTS Sponsored log

BACK/ABS (02/07/2021)
S.A. HS low row
12x85kg
10x95kg + ds 10x60kg

Lat pulldowns
15x103kg
13x103kg
2x12x103kg

Dual rope cable pullovers
12x60kg
2x10x60kg

Rack pulls
4x6x220kg

HS iso lateral row (wide grip)
3x15x100kg

Close grip v-bar pulldowns
2x10x82kg

Decline bench leg raises
4 sets x failure

ARMS/CALVES (03/07/2021)
S.A. Cable curls
3x18x30kg

Concentration db preacher curls
3x10x16kg

Seated db hammer curls
3x10x20kg laatste set ds 10x16kg ds 10x12kg

Incline bench db kickbacks
3x15x8kg

Ez bar cable pushdowns
3x12x70kg laatste set ds 10x70kg ds 10x50kg

Dual rope pushdowns
3x12x50kg laatste set ds 10x35kg ds 10x25kg

S.A. Overhead rope extensions
3x10x25kg (+ 10 iso hold after every set)

Ez bar reverse curls
3x15x30kg

Donkey calve raise machine
Cluster set 1: 10x110kg (20 sec) 8x110kg (20 sec) 7x110kg
Cluster set 2: 15x85kg (20 sec) 11x85kg (20 sec) 10x85kg

Very good workouts, arm workout was insane, couldn’t even touch my shoulders post workout. Loving the EQUI MAX.

Rick123 wrote: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!

Awesome bro I’m pushing until I hit 280 as I believe also you have that sort of post show rebound that last 8-16 weeks and can push hard until then you start noticing water bloat but both of us are still plenty lean but your condition is better your going to be a freak love it '

DarrenW29 wrote:Awesome bro I’m pushing until I hit 280 as I believe also you have that sort of post show rebound that last 8-16 weeks and can push hard until then you start noticing water bloat but both of us are still plenty lean but your condition is better your going to be a freak love it '

Let’s see where we can get

LEGS (04/07/2021)
Seated leg curls
10x100kg
10x100kg
10x100kg ds 10x70kg + 10 partials + 10 sec iso hold

Pendulum squat
Topset: 8x80kg
Cluster set: 10x40kg (20 sec) 8x40kg (20 sec) 7x40kg

HS iso lateral leg press
Topset: 9x200kg (+ 1 rep)
Backoff: 15x160kg (+2 reps)

Leg extensions
10x120kg
10x120kg ds 10x85kg ds 10x55kg

Dumbell stiff legged deadlifts
3x8x70kg

Bulgarian split squats
2x12x60kg

Completely destroyed my legs, walking will be hard the next few days haha.

CHEST/SHOULDERS/ABS (05/07/2021)
Incline db press
Topset: 9x60kg (+1 rep)
Backoff: 13x50kg (+ 2 reps)

HS iso lateral bench press
Topset: 9x120kg (+2 reps)
Backoff: 10x100kg

HS plate loaded shoulder press
Topset: 8x120kg (+ 2 reps)
Backoff: 11x100kg (+2 reps), 10x100kg (+2 reps)

HS machine flys
15x89kg
13x89kg
12x89kg

Incline cable flys
10x25kg
9x25kg
8x25kg

Rope face pulls
3x20x60kg

Dumbell side lateral raises
4x8x24kg

Barbell upright rows
3x15x30kg (30 sec rest between sets)

Rope crunches
4 x failure

Strenght gains keeps coming on the compound lifts, also bodyweight is finally starting to increase! Lots of ppl in the gym today told me that I looked way fuller.

Rick123 wrote:CHEST/SHOULDERS/ABS (05/07/2021)
Incline db press
Topset: 9x60kg (+1 rep)
Backoff: 13x50kg (+ 2 reps)

HS iso lateral bench press
Topset: 9x120kg (+2 reps)
Backoff: 10x100kg

HS plate loaded shoulder press
Topset: 8x120kg (+ 2 reps)
Backoff: 11x100kg (+2 reps), 10x100kg (+2 reps)

HS machine flys
15x89kg
13x89kg
12x89kg

Incline cable flys
10x25kg
9x25kg
8x25kg

Rope face pulls
3x20x60kg

Dumbell side lateral raises
4x8x24kg

Barbell upright rows
3x15x30kg (30 sec rest between sets)

Rope crunches
4 x failure

Strenght gains keeps coming on the compound lifts, also bodyweight is finally starting to increase! Lots of ppl in the gym today told me that I looked way fuller.

Great session bro and good on people commenting this is gains 😍'..

DarrenW29 wrote:Great session bro and good on people commenting this is gains ..

Definitely that's always a nice way to tell you're on the right way! You were right about the kcals, bodyweight starting to raise and conditioning is still on point, keep going this way until i notice water retention, fat gain and bloat 8 weeks until my vacation so, don't want to look like a bloated mess on the beach haha!!

BACK/CALVES (06/07/2021)
S.A. HS low row
9x100kg
8x100kg

Lat pulldowns
15x110kg (+7kg)
13x110kg (+7kg)
2x12x110kg (+7kg)

HS iso-lateral row (wide grip)
3x10x120kg

Hammer bar pulldowns
10x96kg
10x103kg
8x103kg

Incline db rows
15x32kg
12x32kg

Weighted hyperextensions
3x10x40kg (after every weighted set +10 BW reps)

Seated calve raises
4x12x60kg last set ds 10x40kg ds 10x20kg

Keep updating but mostly what you fell during each week, if you change something on diet? training ? or cycle? also post pictures to see evolution is very important

Monstro wrote:Keep updating but mostly what you fell during each week, if you change something on diet? training ? or cycle? also post pictures to see evolution is very important

Thanks Monstro! I’ll make a big update end of this week about what i changed during the weeks, how my current cycle looks like, training & shape update

ARMS/ABS (07/07/2021)
S.A. Rope pushdowns
3x10x30kg

Paused lying db extensions
3x10x20kg

S.A. Overhead rope extensions
3x8x25kg + 10 sec stretch between sets

V-bar pushdowns
3x15x75kg

S.A. Cable curls
3x10x35kg

Preacher curl machine
3x8x45kg

Pinwheel db curls
3x12x22kg

Crucifix curls
3x10x25kg

Forearm machine
Forearm rotations superset Wrist curls
3x6x40kg <> 3x20x60kg

Leg raises into machine crunches
4 x rounds x failure

LEGS (09/07/2021)
Seated leg curls
15x90kg
12x90kg RP 3x90kg
10x90kg RP 3x90kg RP 2x90kg

Leg extensions
Topset: 12x135kg, 10x135kg
Backoff: 12x105kg RP 3x105kg

Watson leg press
Topset: 20x400kg
Backoff: 20x360kg (3 sec negatives), 20x360kg (normal speed)

Pendulum squat
Cluster 1: 10x50kg ... 6x50kg ... 4x50kg
Cluster 2: 12x40kg ... 8x40kg ... 6x40kg

Dumbell stiff legged deadlifts
3x10x70kg

Lying leg curls
15x25kg
12x25kg

Holy shit, legday smoked me! Especially those high rep leg presses and afterwards cluster sets on the pendulum. Almost threw up my intra workout shake 😂

CHEST/SHOULDERS/CALVES (10/07/2021)
Slight decline db press
12x60kg (+4)
10x60kg ds 8x40kg (+2)

Decline bb press
Topset: 8x140kg, (+5kg) 8x130kg
Back off: 12x100kg

Seated db shoulder press
Topset: 10x40kg, 8x40kg
Backoff: 12x32kg

Bodyweight dips
18x BW
12x BW
9x BW

Cable crossovers
10x35kg
Cluster set: 10x35kg (20 sec) 8x35kg (20 sec) 7x35kg (20 sec) 6x35kg

Reverse HS pec deck
20x89kg
17x89kg RP 3x89kg
15x89kg RP 3x89kg RP 2x89kg

S.A. Cable side lateral raises
3x15x20kg

Standing calve raises
3x10x35kg (10 sec hold at the top, 10 sec hold at the stretch, repeat 2x)

Seated calve raises
3x15x40kg

Keep making strenght progress, bodyweight is around 105-106kg right now. A little bit more water retention, but all good with 700+ grams of carbs. Beginning of September i’ll be going on a vacation for 11 days, maybe 3-4 weeks before i’ll do a little mini cut. But the next 4 weeks the goal is to gain muscle!

BACK/ABS (11/07/2021)
S.A. Iso lateral HS row
2x8x80kg

S.A. Reverse HS pulldown
3x8x55kg

Bent over DB rows
12x38kg
2x8x40kg last set ds 8x30kg ds 6x24kg

HS low row
10x120kg
2x8x120kg

Dual rope cable pullovers
3x12x60kg

Dumbell shrugs
3x15x50kg

Decline bench leg raises
4x failure

ARMS/CALVES (12/07/2021)
S.A. Rope pushdowns
4x10x35kg

Dip machine
4x8x160kg

Seated rope overhead press
4x8x25kg + 10 sec stretch

Ez bar curls
4x8x45kg (3 sec eccentric)

Ez bar preacher curls (close grip)
4x10x30kg

Dumbell hammer curls
4x8x22kg + 6 partials

Life fitness seated lateral raises
4x12x50kg

Wrist curls
4x20x70kg

Standing calve raises
3x10x80kg + 10 partials

Shape is rapidly improving, bodyweight is at 106-107kg. I think this is my biggest and leanest yet! We keep on growing with MTS

LEGS (14/07/2021)
Seated leg curls
15x92,5kg (+2,5kg)
12x92,5kg RP 3x92,5kg (+2,5kg)
10x92,5kg RP 3x92,5kg RP 2x92,5kg (+2,5kg)

Leg extensions
Topset: 14x137,5kg (+ 2 reps & 2,5kg) , 10x137,5kg (+ 1 reps & 2,5kg)
Backoff: 12x107,5kg RP 3x107,5kg (+2,5kg)

Watson leg press
3x20x400kg (VPR)

V-squats
10x160kg
10x180kg
10x200kg

HS iso lateral legpress
20x120kg
20x140kg
16x140kg

Heel elevated DB stiff legged deadlifts
3x12x70kg (+ 2 reps)

Very successful legday, super pumped after the high rep leg presses. Progression on almost every excercise.

Package came in yesterday, like always in a super professional way. You don't have to worry about costums or anything. The MTS team got your back

Time to improve! i'll make a post about my current cycle and my upcoming plans with the MTS products. But first i'll go to the gym for a chest & shoulder workout.

CHEST/SHOULDERS/CALVES (15/07/2021)
Incline db press
Topset: 12x60kg (+3 reps)
Backoff: 16x50kg (+3 reps)

HS iso lateral bench press
Topset: 11x120kg (+2 reps)
Backoff: 12x100kg (+2 reps)

HS plate loaded shoulder press
Topset: 10x120kg (+ 2 reps)
Backoff: 14x100kg (+2 reps), 10x100kg (+2 reps)

HS machine flys
15x96kg (+7kg)
13x96kg (+7kg)
12x96kg (+7kg)

Pin loaded HS chest press
11x82kg
9x82kg
8x82kg

Incline prone laterals
4x15x12kg

Reverse pec deck
3x25x82kg

Standing calve raises
4x10x80kg + 10 partials

Next rotation i’ll up the weights, on almost all exercises progress has been made! Now that I am quite high in calories, progression is clearly visible. Particularly noticeable in strength and the speed of recovery during workouts.

Killing it week in week out growing hell yeah ''

DarrenW29 wrote:Killing it week in week out growing hell yeah

Thanks buddy we keep growing!