MTS Sponsored log

First day on the new nutrition plan, to give you all an idea what i’m eating:

~ 4300 kcals, 328 protein, 523 carbs, 101 fats

Meal 1
80 gr oats
1 banana
50gr peanut butter
45gr whey iso

Meal 2
80 gr uncooked weight jasmin rice
200 gr chicken
125 gr broccoli or zucchini
50gr pineapple
10gr macadamia nuts

Meal 3
Same as meal 2

Meal 4 (PWO meal 2 hours before workout)
80 gr oats
30 gr raisins
45 gr whey iso
15 gr peanut butter

Snack (1 hour before working out)
Banana or apple

Intra
40 gr Cluster Dextrin
12 gr EAA’s

Meal 5 (Post workout)
30gr whey iso
80gr carbs of choice (today 100gr coco pops)

Meal 6
60 gr uncooked weight jasmin rice
200gr Nordic salmon

This is how it’s looking on a training days, coach give me some variations on certain meals, same goes with fruits/nuts and protein sources. But for the forst few days i’ll keep it basic. On non training days i have no snack, intra workout and meal 5 is left out. I think adjustments will be made very fast because i got a very fast metabolism.

24/09/21 - ARMS/CALVES
V-bar pushdowns
4x12x80kg

Ez bar cable curls
4x12x70kg

Life fitness dip machine
4x12x150kg

Concentration preacher db curls
4x12x16kg

Superset:
S.A. Overhead rope extensions 4x10x50kg last set ds 10x30kg
Db hammer curls 4x10x20kg last set ds 10x12kg

Superset:
Seated life fitness bicep curl 3x10x50kg
Primal Strenght triceps ext 3x15x45kg

Seated calf raises
4x12x50kg (+2,5kg)

25/09/21 - LEGS (hamstring focus)
Seated leg curls
3x12x85kg last set ds 15x45kg

Stiff legged db deadlifts
15x50kg
12x60kg
10x70kg
8x80kg ds 8x50kg

Single leg HS iso lateral legpress
Topset: 25x160kg
Backoff: 2x15x140kg (backseat all the way in front, 3 sec down, explode up TUT)

V-squat
Work up to a heavy cluster set
8x80kg
8x120kg
8x160kg
Cluster: 10x200kg (20 sec) 6x160kg (20 sec) 6x160kg

Bulgarian smith squats
12x80kg
10x80kg
8x80kg

Lying hamstring curl superset leg extensions
3x12x25kg <> 3x12x70kg (1 sec hold)

Leg raises
4 sets to failure

Coach was happy kcals will stay the same, weight is up 2lbs, 230 lbs right now. Got my new trainingsprogram that i’ll start tomorrow.

Trainingssplit:
Mo - Back, rear delts and abs
Tu - Chest & Delts
We - Quads & Calves
Thu - Rest
Fri - Back & Hamstrings
Sa - Arms, calves and abs
Su - Rest

Totally different then i’m used to, first 3 weeks is hypertrophy focus and pretty high volume, 60-90 sec rest between sets. Week 4-6 is more strenght focus, lower volume with longer rest breaks between sets. Then deload and the split changes.

As soon i know the peds protocol i’ll let you guys now.

BACK/REAR DELTS/ABS 27/09/21
Straight bar cable row
15x70kg
12x80kg
10x90kg
8x100kg DS 12x70kg

Incline db row
15x28kg
12x30kg
10x32kg
10x34kg DS 8x28kg

HS low row
15x120kg
12x130kg
10x135kg
8x140kg DS 8x80kg

Deadlifts
15x140kg
12x160kg
10x170kg
8x180kg DS 12x100kg

Reverse peck deck
3x25x75kg

Rope crunches
4x25x90kg

Very different to what i’m used to deadlifts at the end with high reps was deadly haha. Hope to progress the number within a few weeks!

Rick123 wrote:Coach was happy kcals will stay the same, weight is up 2lbs, 230 lbs right now. Got my new trainingsprogram that i’ll start tomorrow.

Trainingssplit:
Mo - Back, rear delts and abs
Tu - Chest & Delts
We - Quads & Calves
Thu - Rest
Fri - Back & Hamstrings
Sa - Arms, calves and abs
Su - Rest

Totally different then i’m used to, first 3 weeks is hypertrophy focus and pretty high volume, 60-90 sec rest between sets. Week 4-6 is more strenght focus, lower volume with longer rest breaks between sets. Then deload and the split changes.

As soon i know the peds protocol i’ll let you guys now.

kind of split I really like. Keep killing it bro

emperorcaliano wrote:kind of split I really like. Keep killing it bro

Thanks brother, for me it’s really new especially in terms of volume per excercise, but so far so good i really like it!

Rick123 wrote:BACK/REAR DELTS/ABS 27/09/21
Straight bar cable row
15x70kg
12x80kg
10x90kg
8x100kg DS 12x70kg

Incline db row
15x28kg
12x30kg
10x32kg
10x34kg DS 8x28kg

HS low row
15x120kg
12x130kg
10x135kg
8x140kg DS 8x80kg

Deadlifts
15x140kg
12x160kg
10x170kg
8x180kg DS 12x100kg

Reverse peck deck
3x25x75kg

Rope crunches
4x25x90kg

Very different to what i’m used to deadlifts at the end with high reps was deadly haha. Hope to progress the number within a few weeks!

Killer season bro them deadlifts would kill

DarrenW29 wrote:Killer season bro them deadlifts would kill

Man i was crippled haha, felt like a pussy! I know from last year i repped out 220kg and now i was struggling with 180kg haha, well it was at the end of the workout and almost a year back since deadlifting.

QUADS/CALVES 29/09/2021
Leg extensions
3x15x100kg to failure and beyond ... 5 sec rest 5x100kg ... 5 sec rest 5x100kg (totaal 25 reps)

Banded pendulum squat (purple band)
4x12x40kg

Single leg iso lateral leg press
3x15x140kg

Smith machine squats
3x15x100kg

Seated calve raises
4x12x50kg

Standing calf raises
4x12x60kg

Another killer workout! Man working out quads with 60-90 sec rest breaks are no joke. Smith squats were also a excercise i didn’t do for a while so i want lighter but really focussed on going full range of motion and getting a good mind muscle connection. At the end my legs were so full of blood walking was very hard haha.

BACK/HAMSTRINGS (01/10/21)
S.A. Front HS lat pulldown
15x50kg
12x55kg
10x60kg
8x60kg DS 10x40kg

Cable lat pulldown
15x96kg
12x103kg
10x110kg
8x110kg DS 10x89kg

Neutral grip lat pulldown
15x75kg
12x82kg
10x89kg
8x96kg DS 10x75kg

Seated leg curls
16x85kg
14x85kg
12x85kg

Lying leg curls
4x15x25kg

Stiff legged bb deadlifts
10x180kg
10x180kg
9x180kg
8x180kg

Very different workout from what i’m used to, but definitely a solid one!

Rick123 wrote:BACK/HAMSTRINGS (01/10/21)
S.A. Front HS lat pulldown
15x50kg
12x55kg
10x60kg
8x60kg DS 10x40kg

Cable lat pulldown
15x96kg
12x103kg
10x110kg
8x110kg DS 10x89kg

Neutral grip lat pulldown
15x75kg
12x82kg
10x89kg
8x96kg DS 10x75kg

Seated leg curls
16x85kg
14x85kg
12x85kg

Lying leg curls
4x15x25kg

Stiff legged bb deadlifts
10x180kg
10x180kg
9x180kg
8x180kg

Very different workout from what i’m used to, but definitely a solid one!

Really love this workout though more isn’t better just overworking a fatigued muscle going to take few of your changes and apply them if that’s ok '

DarrenW29 wrote:Really love this workout though more isn’t better just overworking a fatigued muscle going to take few of your changes and apply them if that’s ok '

You’re 100% right about that! throughout the years i really made the mistake to do a lot of junk volume + following the routine of this or that bodybuilder, when it gets him big it will get me big, wrong.... now my workouts are all structured to bring up my specific weaker body parts.

ARMS/CALVES/ABS (02/10/2021)
Rope pushdowns
20x45kg
18x45kg
16x45kg
15x45kg

Lying db extensions
15x16kg
12x16kg
11x16kg
10x16kg

Overhead DB extensions
14x36kg
12x36kg
11x36kg
10x36kg

Concentration DB preacher curls
15x16kg
12x16kg
10x16kg

Rope hammer curls
3x10x35kg

Barbell curls (3-4 sec eccentrics)
12x30kg
11x30kg
10x30kg

DB hammer curls
3x8x18kg

Seated calve raises
4x12x52,5kg (+2,5kg)

Leg raises
4 x failure

BACK/REAR DELTS/ABS (04/10/21)
Straight bar cable row
15x75kg (+5kg)
12x85kg (+5kg)
10x95kg (+5kg)
8x100kg DS 12x75kg (+5kg)

Incline db row
15x30kg (+2kg)
12x32kg (+2kg)
10x34kg (+2kg)
8x36kg DS 10x28kg (+2kg & 2 reps on ds)

HS low row
15x125kg (+5kg)
12x130kg
10x135kg
8x140kg DS 10x80kg (+2 reps)

Deadlifts
15x145kg (+5kg)
12x165kg (+5kg)
10x175kg (+5kg)
8x185kg DS 6x140kg DS 6x100kg DS 6x60kg (+5kg on topset)

Reverse peck deck
4x25x75kg (+ 1 work set)

BW decline bench crunches
4x BW x failure

Same workout as last weeks back workout, almost all worksets went up in weight!

CHEST/DELTS (05/10/21)
Flat db press
15x52kg (+2kg)
12x54kg (+2kg)
10x56kg (+2kg)
8x58kg DS 6x40kg (+2kg)

HS incline press
15x65kg (+5kg)
12x85kg (+5kg)
10x95kg (+5kg + 1 rep)
8x100kg DS 8x60kg (+5kg + 2 reps)

HS chest fly (2 sec hold peak contration, every rep)
15x96kg (+3 reps)
13x96kg (+1 rep)
12x96kg (+1 rep)
11x96kg (+1 rep)

Bodyweight chest dips
18 (+3)
14 (+2)
12 (+1)

Life fitness shoulder press machine
15x37,5kg (+2,5kg)
12x42,5kg (+2,5kg)
10x45kg (+2,5kg
8x45kg (+2,5kg) DS 6x27,5kg

Single arm standing side lateral raise machine
4x15x10kg

Life fitness side lateral raise machine
4x12x45kg

Great chest & delts workout, made some pretty decent progress on most excercises and considering i’m doing way more volume per excercise i’m really happy!

Got a good birthday pump going post workout

QUADS/CALVES 06/10/2021
Leg extensions
3x15x105kg to failure and beyond ... 5 sec rest 5x100kg ... 5 sec rest 5x100kg (totaal 25 reps)
(+5kg on all sets)

Banded pendulum squat (purple band)
4x15x40kg (+3 reps on all sets)

Single leg iso lateral leg press
18x140kg (+3 reps)
16x140kg (+ 1 rep)
15x140kg

Smith machine squats
3x12x120kg (+20kg - 3 reps on all sets)

Standing calf raises
4x20x30kg

Toe press on leg press
4x15x60kg

Very good quad workout! Again progress on almost all the worksets so i’m happy!

Coach made some nutrition adjustments, while my weight is stalling at around 232 lbs for the last week, even getting a little bit leaner. So kcals got bumped up with 350 kcals.

Macros on training days: 336 p, 537 c, 119 f (4539 kcals) and around 3700 kcals on non training days.

BACK/HAMSTRINGS (08/10/21)
S.A. Front HS lat pulldown
15x50kg
12x55kg
10x60kg
8x62,5kg (+2,5kg) DS 12x40kg (+2 reps)

Cable lat pulldown
15x96kg
12x103kg
10x110kg
8x117kg (+7kg) DS 15x89kg (+5 reps)

Neutral grip lat pulldown
15x82kg (+7kg)
12x89kg (+7kg)
10x96kg (+7kg)
8x103kg (+7kg) DS 15x75kg (+5 reps)

Seated leg curls
19x87,5kg (+2,5kg + 3 reps)
16x87,5kg (+2,5kg + 2 reps)
14x87,5kg (+2,5kg + 2 reps)

Lying leg curls
4x12x30kg (+5kg - 3 reps)

Stiff legged bb deadlifts
10x180kg
10x180kg
10x180kg (+1 rep)
10x180kg (+2 reps)

Nothing special to mention really, same workout as last week, progression on almost all exercises and shape continues to improve day by day, those extra kcals are doing their job well 😁

Have to give Bigdaddy a shout out again for his top service and caring about his sponsored athletes (thankyou bro!), new package is on it’s way. As soon as the package arrives my blast will start and i’ll tell you what the game plan is in regards to what i’m using for the growseason and contest prep with my new coach.

ARMS/CALVES/ABS (09/10/2021)
Rope pushdowns
20x50kg (+5kg)
18x50kg (+5kg)
16x50kg (+5kg)
15x50kg (+5kg)

Lying db extensions
15x18kg (+2kg)
12x18kg (+2kg)
11x18kg (+2kg)
10x18kg (+2kg)

Overhead DB extensions
2x15x40kg (+4kg)
2x12x44kg (+8kg)

Barbell preacher curls
3x15x30kg
12x30kg

Dumbell hammer curls
4x10x22kg

Ez bar cable curls (3-4 sec eccentrics)
4x10x60kg

SUPERSET:
Single arm rope extensions 3x15x20kg
Alternating db curls 3x12x16kg

Seated calve raises
4x15x52,5kg (+5kg)

Toe press
4x15x75kg

Leg raises
4 x failure