MTS Sponsored log

LEGS (23/07/2021)
Lying leg curls
3x6x40kg + 6 partials + 10 sec iso hold

Leg extensions
Topset: 15x140kg (+ 1 rep & 2,5kg) , 11x140kg (+ 1 reps & 2,5kg)
Backoff: 12x110kg RP 3x110kg (+2,5kg)

Watson leg press
Topset: 12x440kg
Back off sets: 2x20x400kg

Hatfield squats
3x8x140kg

Heel elevated db stiff legged deadlift
3x15x70kg

Single leg leg extension into quad stretch
Set 1- 25x25kg > 60 sec quad stretch
Set 2 - 20x25kg > 60 sec quad stretch

Not the best workout, but made it work. Left knee was bothering me and my right ankle, so i knew going in i had to focus more on time under tension, slow controlled reps instead of pushing weight.

CHEST/SHOULDERS/CALVES (24/07/2021)
Incline db press
Topset: 9x62,5kg (+2,5kg)
Backoff: 12x52kg (+2kg)

HS iso lateral bench press
Topset: 11x125kg (+5kg)
Backoff: 12x100kg (+2 reps)

HS plate loaded shoulder press
Topset: 10x125kg (+5kg & 1 rep )
Backoff: 14x105kg (+5kg), 11x100kg (+5kg & 1 rep)

Pin loaded HS chest press
12x89kg (+7kg)
11x89kg (+7kg)
10x89kg (+7kg)

HS machine flys
15x103kg (+7kg)
13x103kg (+7kg)
13x103kg (+7kg)
12x103kg (+ 1 set)

Reverse pec deck
3x25x89kg (+7kg)

Dumbell side lateral raises
3x10x24kg
2x25x12kg

Standing calve raises
4x10x80kg

BACK/ABS (26/07/2021)
S.A. Iso lateral HS row
2x10x85kg (+5kg)

S.A. Reverse HS pulldown
3x15x50kg

HS Iso lateral row (wide grip)
2x10x140, 8x140kg (+ 10kg per side)
15x120kg

Dual rope pullovers
3x12x70kg

Bent over db rows
3x12x50kg

Weighted hyperextensions
3x10x40kg

Leg raises into decline bench crunches
4 x failure

ARMS/CALVES (27/07/2021)
Superset 1
Dumbell hammer curls 4x10x22kg
Dual rope pushdowns 4x10x60kg

Superset 2
Ez bar cable drag curls 4x8x70kg
Dumbell lying extensions 4x8x26kg

Superset 3
Concentration preacher curls 4x10x16kg
Seated overhead rope extensions 4x12x65kg + 15 sec stretch

Superset 4
Seated life fitness curl (single arm) 3x12x57,5kg
Life fitness dip machine (Single arm) 3x15x60kg

Superset 5
Wrist curls 3x6x30kg
Forearm press 3x20x60kg

Standing calf raises
4x10x80kg +10 partials + 10 sec stretch

Supersetting arms once in a while never gets old! The pump was real in just a few sets .

LEGS (28/07/2021)
Seated leg curls
8x110kg
8x110kg ds 10x80kg + 10 partials

V-squats (3 sec eccentric)
8x40kg + 10x65kg leg extensions (warm-up)
8x80kg + 10x65kg leg extensions (warm-up)
8x120kg +10x65kg leg extensions (warm-up)
8x160kg
8x200kg
8x240kg

Watson leg press
3 feeder sets
10x400kg ds 10x360kg ds 10x320kg

HS iso lateral leg press superset leg extensions
3x20x120kg <> 3x10x80kg

Stiff legged bb deadlifts
3 feeder sets
2x8x180kg

Lying leg curl
10x35kg ds 10x25kg ds 10x15kg + 10 partials

Very successful leg workout, few rotation in excercises to keep making progress and another bonus, no knee pain!

BACK/TRAPS (30/07/2021)
S.A. Iso lateral HS row
12x85kg (+2 reps)
10x87,5kg (+2,5kg)

S.A. Reverse HS pulldown
2x10x60kg (+2 reps)

Rack pulls (rack at mid-shin)
3x6x220kg

HS Iso lateral row (wide grip)
3x10x140kg
Back off: 15x120kg

Wide grip cable pullovers
3x10x75kg

Superset:
Chest supported incline db row 3x15x28kg
Dumbell shrugs (fast tempo) 3x20x28kg

Bodyweight at an all time high this morning 110kg / 243 lbs. I’ll make a shape update next week.

ARMS/CALVES (31/07/2021)
Superset 1
Dual rope pushdowns 4x12x60kg (+2 reps)
Ez bar cable curls 4x10x80kg (+10kg)

Superset 2
Bent over rope extensions 4x12x65kg
Concentration preacher db curls 4x12x16kg

Superset 3
Life fitness dip machine 4x15x120kg
Dumbell hammer curls 4x10x24kg

Superset 4
S.A. Overhead rope extensions 3x12
S.A. Seated machine curls 3x12

Toe press on leg press
4x12x115kg

Nasty arm pump this morning after yesterdays cheat! 500gr sirloin steak with some fries

LEGS (02/08/2021)
Seated leg curls
12x112,5kg (+ 2,5kg + 4 reps)
Cluster: 10x110kg (20 sec) 6x110kg (20 sec) 5x110kg

V-squats
10x240kg (+ 2 reps)
8x250kg (+ 10kg)

Pendulum squats
Cluster: 10x60kg (20 sec) 7x60kg (20 sec) 5x60kg

Leg extensions
10x80kg
10x100kg
10x120kg +25 partials

Heel elevated db stiff legged deadlifts
3x12x80kg (per hand) (+10kg)

Bulgarian split squat
15x50kg
15x50kg ds 15xBW

Heavy legday to start of the week! Awesome session.

Starting to bloat and hold my water weight the last week, i don’t now if it’s the HGH or the 750-800gr carbs per day consuming on workout days. If anyone have any tips or tricks to reduce water retention during a big surplus let me know

Rick123 wrote:LEGS (02/08/2021)
Seated leg curls
12x112,5kg (+ 2,5kg + 4 reps)
Cluster: 10x110kg (20 sec) 6x110kg (20 sec) 5x110kg

V-squats
10x240kg (+ 2 reps)
8x250kg (+ 10kg)

Pendulum squats
Cluster: 10x60kg (20 sec) 7x60kg (20 sec) 5x60kg

Leg extensions
10x80kg
10x100kg
10x120kg +25 partials

Heel elevated db stiff legged deadlifts
3x12x80kg (per hand) (+10kg)

Bulgarian split squat
15x50kg
15x50kg ds 15xBW

Heavy legday to start of the week! Awesome session.

Starting to bloat and hold my water weight the last week, i don’t now if it’s the HGH or the 750-800gr carbs per day consuming on workout days. If anyone have any tips or tricks to reduce water retention during a big surplus let me know

Drop the hgh for a few days but you’ll rebound after you go back on ankles so maybe have 2 a day low day of carbs if it’s impacting your quality of life as I’m getting it letro in caber too but food still the same maybe even cardio

No diuretics even though some will do it once a week to help safest way a natural one you can buy in asda or online could help

DarrenW29 wrote:Drop the hgh for a few days but you’ll rebound after you go back on ankles so maybe have 2 a day low day of carbs if it’s impacting your quality of life as I’m getting it letro in caber too but food still the same maybe even cardio

No diuretics even though some will do it once a week to help safest way a natural one you can buy in asda or online could help

Thanks Darren! I’ll start by having even lower carb days on rest days. Training days are like 350 protein and 750-800gr of carbs. Rest days i go to 450-500 carbs but i’ll go even lower right now. I’m only on 4 iu of HGH but i’m also using CJC1295 without DAC and GHRP-6 before fasted cardio and post workout. If reducing carbs at rest days isn’t enough to solve the problem i’ll drop the peptides completely and the HGH for 2 days.

I’m already doing 20-30 min fasted cardio 5 times a week to really increase appetite.

Diuretics is just a quick fix but isn’t going to solve the problem in the long term and it also thrashes you health, recovery and workout performance.

I’m very lean still, but the bloat and water retention is fucking me up a little bit right now haha. If i can’t even put my shoes on without being out of breath i know something wrong is going on...

Rick123 wrote:Thanks Darren! I’ll start by having even lower carb days on rest days. Training days are like 350 protein and 750-800gr of carbs. Rest days i go to 450-500 carbs but i’ll go even lower right now. I’m only on 4 iu of HGH but i’m also using CJC1295 without DAC and GHRP-6 before fasted cardio and post workout. If reducing carbs at rest days isn’t enough to solve the problem i’ll drop the peptides completely and the HGH for 2 days.

I’m already doing 20-30 min fasted cardio 5 times a week to really increase appetite.

Diuretics is just a quick fix but isn’t going to solve the problem in the long term and it also thrashes you health, recovery and workout performance.

I’m very lean still, but the bloat and water retention is fucking me up a little bit right now haha. If i can’t even put my shoes on without being out of breath i know something wrong is going on...

Definitely bud this is when reducing something is a must as workout performance will suffer more then the back pumps come shin splints lol that’s a great plan update soon hopefully that solves it

CHEST/SHOULDERS/ABS (03/08/2021)
Incline db press
Topset: 10x62,5kg (+1 rep)
Backoff: 12x52kg (+2kg)

HS iso lateral bench press
Topset: 10x130kg (+5kg -1 rep)
Backoff: 13x100kg (+2 reps)

Incline HS chest press
Cluster set: 12x80kg ... 8x80kg ... 6x80kg

HS machine flys
15x110kg (+3 reps)
12x110kg
12x110kg ds 8x96kg ds 8x82kg + 10 sec hold in the stretch

Superset:
Bent over db lateral raises 3x20x14kg
Dumbell side lateral raises 3x15x14kg

Rope front raises
3x10x40kg laatste set ds 10x30kg ds 10x20kg

Decline bench crunches into ab wheel roll-outs
4x20xBW <> 4x15

Can’t complain about how the workout are going, almost every working set i managed to progress in reps or weight.

As promised i made some progress pics after yesterday's workout. Currently at 110kg / 243 lbs fasted in the morning. Pretty much my heaviest ever and in very solid conditioning still. 4,5 weeks until i'll go to holiday, goal for the next 4 weeks is to lose a little bit of water retention and bloat, maybe a little bit of bodyfat. As soon as i'm back from holiday i'll make an offseason plan with my new coach for the fall and winter and next year i'll be on stage again!

And ofcourse i'll be representing MTS in this process all the way! Products are amazing i can't say that enough, results speak for them self.

Really proud of the results so far i almost added an 15kg of bodyweight with minimal bodyfat, i can't thank MTS enough.

Rick123 wrote:As promised i made some progress pics after yesterday's workout. Currently at 110kg / 243 lbs fasted in the morning. Pretty much my heaviest ever and in very solid conditioning still. 4,5 weeks until i'll go to holiday, goal for the next 4 weeks is to lose a little bit of water retention and bloat, maybe a little bit of bodyfat. As soon as i'm back from holiday i'll make an offseason plan with my new coach for the fall and winter and next year i'll be on stage again!

And ofcourse i'll be representing MTS in this process all the way! Products are amazing i can't say that enough, results speak for them self.

Really proud of the results so far i almost added an 15kg of bodyweight with minimal bodyfat, i can't thank MTS enough.

great gains defiantly added solid tissue here full round great job '

DarrenW29 wrote:great gains defiantly added solid tissue here full round great job '

Thanks mate! A lot more gains to come with MTS.

By the way also thankyou for the great advice definitely helped a long way!

BACK/CALVES (04/08/2021)
S.A. Iso lateral HS row
10x87,5 (+2,5kg)
8x90kg (+5kg-2 reps)

S.A. Reverse HS pulldown
2x10x60kg (+2 reps) > target 12

HS low row
3x10x140kg (+10kg)

Lat pulldowns
3x10x103kg

Chest supported incline db rows into db shrugs
3x15x28kg <> 3x20x36kg

Weighted hyperextensions
3x10x40kg (slow tempo 3 sec negatives, 2 sec pause in the contraction)

Standing calf raises
2 high rep warm-up sets
Work sets: 3x8x100kg

ARMS/ABS (06/08/2021)
GAINT SETS

Biceps (no rest between excercises)
Ez bar curls 3x8x30kg (1 sec hold at the top)
Dumbell hammer curls 3x8x18kg
Crucifix cable curls 3x8x25kg

Triceps (no rest between excercises)
Dual rope pushdowns 3x8x55kg
Lying db extensions 3x8x18kg
Bent over cable extensions 3x8x40kg

Superset:
Life fitness single arm seated curl 3x15x60kg
Straight bar pushdowns 3x15x65kg

Leg raises
4x25xBW

Got 2 of my wisdom theeth removed yesterday, so switcht up my workout today and play it smart. Got an insane pump from the gaint sets, little less heavier load but it gets heavier and heavier with every set.

LEGS/CALVES (07/08/2021)
Pendulum squat (Banded)
2 warm-up sets
2 feeder sets
20x40kg
18x40kg

Vertical leg press
2 warm-up set
15x160kg
12x200kg
All out set: 12x240kg ds 12x160kg ds 15x80kg

Single leg leg extensions
15x40kg
13x40kg
12x40kg

Seated leg curls
2 warm-up sets
Worksets: 4x12-15x80kg
Back off: 15x60kg + 5 partials

Toe press on leg press (single leg)
5x12x37,5kg

Destroyed legs this morning with a buddy, not a lot of paper but after exc 2 we both looked at each other completely fucked. Really a wake up call that you don’t need a lot of excercises to have good workout. It’s the way you execute and the intensity you put into what’s going to make the difference.

CHEST/SHOULDERS/ABS (08/08/2021)
Topset: 10x65kg
Backoff: 12x54kg (+2,5kg)

Decline bb press
Topset: 10x140kg (+ 2 reps)
Back off: 15x115kg (+5kg)

Seated db shoulder press
Topset: 11x46kg (+2kg & + 1 rep), 9x46kg (+2kg)
Backoff: 16x38kg (+4kg)

HS pin loaded chest press
Workset 1: 10x96kg
Workset 2 / cluster: 10x89kg.... 6x89kg .... 5x89kg

Cable flys
4x12x40kg + 10 sec pause in the stretch

Superset:
Rope facepulls 3x30x50kg
Dumbell side lateral raises 3x15x16kg

S.A. Standing side lateral machine
3x10x15kg

Rope crunches
4x20x90kg

Personal best lifts across almost every excercise! Bodyweight at an all time high of 111,0kg / 245 lbs

For now i’ll start with a 4 week mini cut for my holiday, just to pull of the excess water weight and bloat i’m holding, maybe a little bit a bodyfat, but i’m still not holding a lot of fat.

After vacation i’ll let you know about the offseason plans

BACK (09/08/2021)
S.A. Iso lateral HS row
10x90kg (+ 2 reps)
8x92,5kg (+ 2,5kg)

S.A. Reverse HS pulldown
2x8x62,5kg (+5kg -4 reps)

Iso lateral HS row (wide grip)
3x10x140kg

Lat pulldowns
3x12x103kg (+ 2 reps)

Incline db rows
3x12x32kg

Dual rope cable pullovers
15x70kg
12x70kg

Banded hyperextensions
3x15 x purple band