MTS Sponsored log

ARMS/CALVES/ABS (10/08/2021)
Seated db hammer curls (strict)
3x12x18kg

Concentration db preacher curls
3x10x16kg

Ez bar cable curls
3x8x70kg+ 6 partials

Dual handle pushdowns
3x12x70kg last set ds 12x55kg ds 12x45kg

Life fitness dip machine
15x80kg
15x100kg
15x120kg
15x140kg

Overhead rope extensions
3x12x60kg

Toe press
Cluster 1: 10x105kg ... 8x105kg ... 6x105kg
Cluster 2: 15x87,5kg ... 11x87,5kg ... 9x87,5kg

Leg raises
4 x failure

LEGS (11/08/2021)
Seated leg curls
3x10x112,5kg (+ 1 set)

V-squats
12x240kg (+ 2 reps)
10x250kg (+ 2 reps)

Bulgarian smith split squat
Workset 1: 15x60kg
Workset 2 cluster: 12x60kg ...10x60kg ...8x60kg

Watson leg press single leg
3x15x140kg

Stiff legged DB deadlifts
3x10x80kg

Lying leg curl dropset
8x40kg ds 8x30kg ds 8x20kg + 10 partials

Very good leg workout! PR’s on several compounds and that while my kcals dropped significantly since sunday. Lost a lot of bloat and water retention already. Especially visible at the legs and my face.

CHEST/SHOULDERS/CALVES (13/08/2021)
Incline db press
Topset: 7x65kg (+2,5kg -3 reps)
Backoff: 15x52kg (+3 reps)

HS iso lateral bench press
Topset: 10x135kg (+5kg)
Backoff: 13x105kg (+5kg)

HS plate loaded shoulder press
Topset: 11x125kg (+ 1 rep )
Backoff: 14x105kg

Pin loaded HS press
Workset 1: 8x103kg
Workset 2 Cluster: 7x103kg ... 5x103kg ... 4x103kg

HS machine flys
3x8x117kg + 10 sec stretch after every set (+7kg)

Reverse pec deck
3x15x96kg (+7kg)

Life fitness seated side lateral raises
3x10x55kg (+5kg)

Toe press
4x10x105kg +10 sec stretch after every set

BACK/ABS (14/08/2021)
S.A. Iso lateral HS row
2x8x100kg laatste set ds 6x80kg (+5kg)

S.A. Reverse HS pulldown
2x8x65kg (+ 2,5kg)

Incline db rows
3x12x36kg

Rack pulls from mid-shin
3x6x220kg

Dual rope cable pullovers
3x12x70kg

Lat pulldowns
2x12x103kg

Decline bench crunches
4 x failure

From next week on my training split will also change slightly. Shape has been carefully examined and the feedback I have received from several people is that the ratio between upper and lower body is too large. My upper body is way ahead of my quads and hamstrings. If I can fix that, I can be competitive at the shows i’m aiming for.

Split will look like this:
Mon - Legs + Calves (Hamstring Focus)
Tue - Chest / Shoulders
Wed - Back + abs
Do - rest
Vr - Legs + Calves (Quad focus)
Sat - Arms + abs
So - Rest or repeat hamstrings

First time I'm really going to work with a separate hamstring day, where I fully focus on leg curls, stiff legs / RDL's and perhaps lunges / leg presses with the emphasis on hamstrings. I always have the feeling that I can't give 100% to my quads or hams during a full leg workout.

3 more weeks trying this way, then on vacation, where I still train but will deload. After that, new plans are made for the fall.

ARMS/CALVES (15/08/2021)
Superset 1
Single handle pushdowns 4x12x60kg
Bent over extensions 4x8x60kg

Superset 2
Life fitness dip machine 4x8x160kg
Standing db curls 4x12x18kg

Superset 3
Ez bar Spider curls 4x10x30kg
DB hammer curls 4x8x20kg

Superset 4
Cable kickbacks 3x15x15kg
21’s 3x7/7/7

Seated calf raises
4x12x40kg (1 sec pause at negative, 1 sec hold at the top)

HAMSTRINGS/ABS (16/08/2021)
Seated leg curls
3x10x112,5kg + 10 partials + 10 sec iso hold

RDL’s
3x8x185kg

Lying leg curls
8x35kg
12x30kg
Cluster: 10x30kg ... 6x30kg ... 4x3kg

Wide and high stance leg press (TUT)
6x15x320kg (3-4 sec eccentrics)

Abductor
3x12x152,5kg

Rope crunches
4x20x90kg

I think i can get used to splitting quads and hamstrings. Very solid workout. The high and wide stance leg press felt amazing. After exhausting the hamstring i felt it everywhere quads/hams/glutes. Didn’t go extremely heavy but focussed on time under tensions. The pump felt so good that i kept doing set after set.

CHEST/SHOULDERS/CALVES (17/08/2021)
Slight decline db press
Topset: 11x65kg (+ 2 reps) + 1 rep spot
Backoff: 16x54kg (+3 reps) + 1 rep spot

Decline bb press
Topset: 10x145kg (+5kg) + 2 reps spot
Back off: 12x120kg (+5kg -3 reps)

Seated db shoulder press
Topset: 10x48kg (+2kg & -1 rep), 8x48kg (+2kg -1 rep
Backoff: 12x40kg (+2kg - 3 reps)

HS pin loaded chest press
Workset 1: 8x103kg
Workset 2 Cluster: 8x103kg ... 5x103kg ... 4x103kg

Cable flys
4x12x40kg + 10 sec pause in the stretch

Reverse pec deck
3x15x96kg (1 sec hold at peak contraction)

Dumbell Y-raises
4x12x14kg

Seated calf raises
2x15x40kg (+ 3 reps)
13x40kg (+ 1 reps)
12x40kg

Week 2 of the mini cut and still making slight improvements in my workouts!

BACK/ABS(18/08/2021)
S.A. HS low row
10x90kg
8x95kg

T-bar rows
2x8x100kg

HS iso lateral row (medium grip)
3x12x120kg

Hammer grip pulldowns
Workset 1: 10x96kg
Workset 2 Cluster: 10x96kg...7x96kg... 5x96kg

Trap bar deadlifts
3x5x234kg

Dual rope cable pullovers
12x70kg
11x70kg
10x70kg

Leg raises
4 x failure

New rotation in back excercises, end of the back workout my back felt completely fries especially mid-back what needs most progress!

Keeps on killing it loving this log constant updates but also not just training which is enjoyable to read

DarrenW29 wrote:Keeps on killing it loving this log constant updates but also not just training which is enjoyable to read

Thanks bro, will definitely do! I'm also following your log daily, you're moving some crazy weights!

QUADS/CALVES (20/07/2021)
Leg extensions
Topsets: 15x115kg, 13x115kg
Backoff: 16x90kg

Pendulum squats (banded)
Topset: 10x60kg
Backoff: 16x45kg

HS iso lateral leg press (single leg)
Topset: 10x180kg
Backoff: 18x140kg

Bulgarian smith split squats
Topsets: 13x70kg, 12x70kg
Workset 3 cluster: 12x60kg ... 8x60kg ... 6x60kg + 10 sec iso hold after the last cluster

Standing calf raises
4x15x30kg

Very good quad workout! Strenght was good and pump from beginning to the end. Zero knee pain that’s also a big bonus😁

ARMS/ABS (21/08/2021)
Superset 1
Dual rope pushdowns 4x10x55kg
Dumbell hammer curls 4x8x22kg

Superset 2
Bent over extensions 4x10x55kg
Ez bar cable curls 4x8x35kg + 6 partials

Superset 3
Lying db extensions 4x8x28kg
DB concentration preacher curls 4x10x16kg

Superset 4:
Machine preacher curls 3x15x40kg
Pronated db kickbacks 3x12x12kg

Machine crunches superset ab roll-outs
4 x failure

Rick123 wrote:QUADS/CALVES (20/07/2021)
Leg extensions
Topsets: 15x115kg, 13x115kg
Backoff: 16x90kg

Pendulum squats (banded)
Topset: 10x60kg
Backoff: 16x45kg

HS iso lateral leg press (single leg)
Topset: 10x180kg
Backoff: 18x140kg

Bulgarian smith split squats
Topsets: 13x70kg, 12x70kg
Workset 3 cluster: 12x60kg ... 8x60kg ... 6x60kg + 10 sec iso hold after the last cluster

Standing calf raises
4x15x30kg

Very good quad workout! Strenght was good and pump from beginning to the end. Zero knee pain that’s also a big bonus😁

Really love how your training is organized, you train smartly. Training like this + solid diet + MTS gears you can only kill it bro, keep it up you got it !!!

emperorcaliano wrote:Really love how your training is organized, you train smartly. Training like this + solid diet + MTS gears you can only kill it bro, keep it up you got it !!!

Thanks bro, really appreciated! Threw out the years of working out i have tried so many workout splits. Topsets/Backoff sets, JP style, Mountain dog / John meadows style. Now i made a mix of all styles and it’s working out really well, especially with the addition of the MTS gear and a solid diet.

HAMSTRINGS/CALVES (22/08/2021)
Lying leg curls
10x35kg + 8 partials + 10 sec iso hold
10x35kg + 8 partials + 10 sec iso hold
8x35kg + 8 partials + 10 sec iso hold

Stiff legged db deadlifts
15x40kg
15x50kg
15x60kg
15x70kg
12x80kg

Standing leg curl (TUT)
3x12x10kg (4 sec concentric - 4 sec eccentric) last set 5 partials out of the bottom + 5 partials out of the top.

Superset:
Life fitness wide & high stance leg press
3x20x135kg last rep hold for 5 seconds
Abductor machine
3x20x152,5kg

Superset:
Life fitness wide & high stance leg press
3x20x135kg last rep hold for 5 seconds
BW walking lunges
3 x failure

Seated calf raises
4x12x42,5kg (+2,5kg)

Awesome hamstrings workout, now it’s time to enjoy the rest of the sunday with my girl and family.

CHEST/SHOULDERS/ABS (23/08/2021)
Incline db press
Topset: 8x65kg (+1 rep)
Backoff: 15x54kg (+2kg)

HS iso lateral bench press
Topset: 10x137,5kg (+2,5kg)
Backoff: 12x107,5kg (+2,5kg - 1 rep)

HS plate loaded shoulder press
Topset: 10x127,5kg (+ 2,5kg - 1 rep)
Backoff: 13x107,5kg (+2,5kg - 1 rep)

Pin loaded HS press
Workset 1: 10x103kg (+2 reps)
Workset 2 Cluster: 8x103kg ... 5x103kg ... 4x103kg > dropset 8x61kg

HS machine flys
3x10x117kg + 10 sec stretch after every set (+2 reps)

Life fitness seated side lateral raises
3x10x57,5kg (+2,5kg)

Reverse pec deck
20x96kg (+5 reps)
18x96kg (+3 reps)
17x96kg (+2 reps)

Rope front raises
3x12x45kg (+2,5kg + 2 reps)

Leg raises
4 x failure

Had sushi on Saturday, worked out hamstrings on Sunday morning and got sick when I got home... really on the toilet all day, as if I had gotten food poisoning or a stomach bug (I think from the sushi / amount of what I ate there). Constantly rotten farmers, a bloated stomach and going to the toilet every half an hour... couldn’t eat the whole fay. Today my stomach was still a bit upset, but luckily I got my meals down. Thought it would be a shitty workout, but still progress on almost all mainlifts.. weird but happy haha.

BACK/ABS (25/08/2021)
S.A. HS low row
2x10x95kg (+5kg + 2 reps)

T-bar rows
2x10x100kg (+ 2 reps)

Incline db rows
3x12x36kg

HS front lat pulldowns
3x12x80kg

Dual rope pullovers
3x12x70kg

Incline db curls
4x12x14kg

Weighted hyperextensions (TUT)
2x10x40kg (3-4 eccentric - concentric)

Seated calf raises
4x12x45kg (+2,5kg)

QUADS/ABS (26/08/2021)
Leg extensions
Topsets: 18x117,5kg (+3 reps & 2,5kg)
15x117,5kg (+2 reps & 2,5kg)
Backoff: 16x95kg with 1 sec holds (+5kg)

V-squats
Topset: 12x240kg
Backoff: 17x200kg

Watson leg press
Topset: 15x400kg
Cluster: 15x360kg ... 12x360kg ... 8x360kg

Bulgarian smith split squats
3x15x70kg (+3 reps)

Rope crunches
4x20x90kg

Strenght remains good, even still making small progression. This is mainly because I finally stay injury free *knock on wood* and I know how to manage my volume/recovery. I'm finally starting to realize that more isn't always better...

Mini cut is also going very well, since this week the kcals have been reduced to 3200 and my body weight is steadily going down again. I will take (end of the mini cut) shape updates next week!

ARMS/CALVES (27/08/2021)
Single arm rope hammer curls
3x12x25kg

Concentration preacher curls
3x10x16kg

Ez bar cable curls
3x8x70kg last set dropset 8x55kg ds 8x40kg

Life fitness seated biceps curl
3x12x50kg

Dual rope extensions
3x12x55kg last set ds 12x40kg ds 12x30kg

V-bar pushdowns
3x15x65kg

Single arm overhead rope extensions
3x10x25kg

Lying db extensions
3x10x20kg

DB side lateral raises
4x20x16kg last set ds 12x12kg ds 10x8kg

Standing calve raises
4x15x40kg (+5kg)