MTS Sponsored log [Archive] - Med-Tech Solutions

Rick123

05-29-2021, 07:48 AM

Hello guys! A couple months back MTS gave me the opportunity to share my progress and experience with the MTS products. So I thought it would be nice to share my progress and reviewing the compounds of MTS i used in the past months.

Unfortunately because of the lockdown in the Netherlands i wasn’t able to workout in a proper gym and only did home workouts with minimal equipment. But i made it work! Since April gyms opened outside, i was able to workout proper and i started a cut.

Stats around January 2021 - March 2021
26 years
1,85 m
103-110kg
Bodyfat 10-12%

During this time i did a blast with the following MTS products:

Specific MTS compounds:
Big N full
EQUIMAX
Deca
Anadrol

WEEK 1-12: Test mix 800mg EW
WEEK 1-12: EQ 900mg EW
WEEK 1-12: Deca 400mg EW
WEEK 1-12: MK677 (25mg ED)
WEEK 1-6: Anadrol (50mg PWO)

I gained about 7kg on this blast, since April i started the following:

Specific MTS compounds:
Triple EN

WEEK 1-8: 400mg Test e
WEEK 1-8: 400mg Tren e
WEEK 1-8: 400mg Mast e
WEEK 1-8: 4iu HGH
WEEK 1-8: 20mg Yohimbine hcl (Fasted cardio)
WEEK 5-8: 40 / 60 / 80 mcg Clen

Currently at 99kg and i really good shape.

In the last few years i’ve participated a few bb competitions. The last 2 i won my class (classic bb). But to be competitive at a higher level i need to up my game.

I am planning on doing my next show next year I will therefore use the coming period to put on as much mass as possible.
What i can say about MTS is that the service with regard to mailing and sending the gear is really well arranged!

Also professionally packed, which means that the chance that customs will intercept the parcel is extremely small.

I’ll be logging my training, food, cycle and shape updates in the upcoming road to my next competition prep if you guys are interested.

If anyone has any questions or suggestions please let me know ;)

https://i.ibb.co/mXFXKXm/Image1.jpg (https://imgbb.com/)
https://i.ibb.co/tHWFN8d/Image2.jpg (https://imgbb.com/)
https://i.ibb.co/mtCvGHR/Image3.jpg (https://imgbb.com/)
https://i.ibb.co/C6xGnSc/Image4.jpg (https://imgbb.com/)
https://i.ibb.co/jy7X7vH/Image5.jpg (https://imgbb.com/)
https://i.ibb.co/G7MfPqH/Image6.jpg (https://imgbb.com/)

BIGDADDY

05-29-2021, 11:49 AM

looks good bro

Rick123

05-29-2021, 11:56 AM

looks good bro

Thanks MR BIG, all the credits to the MTS gear. After all those years quality just keeps excellent!

Smooth injections, no pip at all, even with the higher dosed products and mix blends.

I’ll keep logging about products, upcoming plans, food intake, shape updates and more ;)

Rick123

05-30-2021, 07:36 PM

To give you guys an idea how my workouts are looking. I’m currently following an workout program of the well know John Meadows, its called Gamma Bomb. The first 6 weeks it’s more focussed on bringing up chest, delts and back and the other 6 weeks legs. Volume and intensity increases through out the weeks.

Since my legs are the weak point in my physique i started with the leg focussed workouts.

An example of yesterdays workout:

LEGS/CALVES
Seated leg curls
5x8x100kg (4 sec negatives)

SSB squat (Wide stance)
Sets of 8 until failure
8x60kg
8x100kg
8x140kg
8x160kg
8x180kg

Pendulum squat (paused)
4x8x50kg

Leg extensions
4x8x110kg (eccentric pressure from training partner at every rep)

Stiff legged db deadlifts
4x10x65kg

Standing calf raises
6x15x45kg

DarrenW29

05-31-2021, 03:58 PM

Good progress mine is coming soon too good to see this legit top quality products and hard work dedication working

Keep killing it.

Rick123

05-31-2021, 04:33 PM

Thanks bro, i’m looking forward to your log!

emperorcaliano

05-31-2021, 11:30 PM

Looking good brother.
I love seeing people training in a smart way using eccentric/concentric/isometric execution !!

Rick123

06-01-2021, 09:15 AM

Thanks bro, i really like to change it up from time to time. I also like to workout with topsets and back off sets, but as i’m still pretty lean i’m going for a saver / longevity way for the first couple weeks of lean bulking. I highly recommend the workout programs of John Meadows.

Rick123

06-03-2021, 08:51 AM

Yesterday’s push workout:

Flat db press
8x20kg
8x30kg
8x40kg
8x50kg
8x54kg
7x54kg

Incline bb press
3x6x100kg last set ds 10x60kg

Pin loaded HS chest press
3x8x82kg last set ds 8x61 ds 8x40kg

HS pec fly
3x12x82kg last set 10 sec iso hold

Reverse pec deck
4x15x95kg

Dumbell side lateral raises
4x8x22kg last set ds 15x10kg

Strict bb front raises
3x15x20kg

Dual rope cable extensions
4x12x45kg

Strenght is slowly creeping up again, next week i’ll up my calories a tiny bit to keep progressing.

651652653654655656

Rick123

06-04-2021, 01:37 PM

BACK/CALVES (05/06/2021)
Dumbell rows
10x22kg
10x32kg
10x42kg
10x52kg
3x10x62,5kg

Reverse grip HS lat pulldowns (single arm)
3x8x50kg

Dual rope cable pullovers
3x10x65kg

HS iso-lateral row machine (close grip)
3x8x120kg

Chest supported db rows into prone db shrugs
3x12x26kg <> 3x12x26kg

Weighted hyperextensions
3x12x40kg last set ds BW till failure

Donkey calve raises
2-3 warm-up sets
6x8-10x130kg

Standing calf raises
4x12x50kg

Strength is steadily increasing every workout, body weight was sober this morning at 100.3 kg, shape is still great, I am approached almost every day in the gym with the question when my competition is :rofol:.

Tomorrow another arm workout to finish of the week and in the evening a nice dinner at the local Italian, first time inside a restaurant since december last year lol.

Rick123

06-05-2021, 02:25 PM

ARMS/ABS (05/06/2021)
Seated incline db curls
2-3 warm-up sets
3x15x14kg

Ez bar curls
3x10x40kg

Machine preacher curls
4x10x35kg last set ds 10x20kg

S.A. rope hammer curls
3x10x20kg

S.A. rope kickbacks
2 warm-up sets
3x15x20kg

Ez bar cable pushdowns
3x12x75kg

Close grip bar overhead extensions
3x10x40kg

Overhead rope extensions
3x12x45kg

Forearm machine
(forearm rotation superset into forearm curls)
5 rotations x 35kg <> 20 x 50kg

Machine crunches
5 sets till failure

Got a sick arm pump!

DarrenW29

06-05-2021, 06:39 PM

Great logging brother smashing these workouts it’s a joy to read

Sick cheat meal helping that arm pump 💪

Rick123

06-05-2021, 07:01 PM

Thanks brother, i’ll be logging daily right know. Monday i’ll post some diet changes i’m going to make to keep progressing ;)

Rick123

06-06-2021, 01:17 PM

LEGS/CALVES (06/06/2021)
Lying leg curls
3 warm-up sets
4x8x30kg + 10 partials

Pendulum squats
8x20kg
8x40kg
8x60kg
8x70kg
7x80kg (+10kg PR)

Watson 45 degree leg press
20x200kg
20x240kg
20x280kg
20x320kg

V-squats (wide stance)
12x40kg
12x80kg
10x120kg
2x8x160kg

Leg extensions
3x6x100kg (2 sec squeeze at the top + 4 sec negatives) + 30 sec quad stretch between sets

Stiff legged db deadlifts
3x8x70kg

Standing calf raises
6x10x80kg

Put yesterday’s Italian cheatmeal to good use this morning, stronger on almost all my lifts and the pump in the quads was ridiculous.

Rick123

06-07-2021, 10:05 AM

Made some slight changes into my diet. I’ll add 200 kcals to my diet on training days. Weight is slowly creeping up and conditioning is still in a very good place! The following weeks i’ll keep monitoring progression and i’ll add food when needed. In September i’ll get a new coach that is going the help me in my upcoming contest prep in 2022. I’ll run a full offseason with him so he gets enough time to learn my body.

Current macros:
TD’s: 4200 kcals (275 P / 600 C / 78 F)
NTD: 3750 kcals (275 P / 450 C / 95 F)

Bodyweight this morning: 100,4kg

Example of how my food is looking on a training day:

Meal 1
120gr oats
50gr whey
200gr apple
20gr peanutbutter

Meal 2
100gr basmati rice
100gr pineapple
150gr chicken
150gr mixed veggies
10-15gr sriracha

Meal 3 (pre)
100gr basmati rice
100gr pineapple
150gr chicken
150gr mixed veggies
10-15gr sriracha

Intra:
15gr EAA’s
30gr carbs from dextrose

Meal 4 (post)
120gr coco pops
200gr unsweetened almond milk
50gr whey

Meal 5
450gr white potatoes
150gr filet steak
150gr mixed veggies
20-25gr light ketchup

Meal 6
190gr Salmon
80gr basmati rice
Soy sauce

Current cycle will keep the same, but after 2 weeks i’ll make changes so keep an eye on that. All new products that will be added are from MTS ;)

Rick123

06-07-2021, 04:45 PM

CHEST/SHOULDERS (07/06/2021)
Incline db press
10x20kg
10x30kg
10x40kg
10x50kg
10x54kg
8x54kg (last with spot)

Incline bb press
3x8x100kg

HS machine flys
4x10x96kg

HS iso lateral chest press
4x8x50kg

Machine side lateral raises
3x12x47,5kg

Standing side lateral machine raises
3x15x10kg

Reverse pec deck
30x75kg
22x75kg RP 5x75kg RP 3x75kg
20x75kg RP 5x75kg RP 5x75kg

We keep making small steps forward!

DarrenW29

06-07-2021, 05:01 PM

Rick123

06-07-2021, 07:20 PM

It’s insane bro, loading 4 plates of 45lb plates feel insanely heavy haha. It’s been a stable in my leg workouts since we got one in the gym and my legs are finally starting to catch up. The beauty of the excercise is that it takes you threw full range of motion and you aren’t able to cheat in anyway, all quads and adductors!

I wish you good luck :p

Rick123

06-08-2021, 03:27 PM

BACK/ABS (08/06/2021)
Dumbell row
2 warm-up sets
2 feeder sets
8x60kg
8x62,5kg
8x67,5kg
8x70kg

HS low row
4x8x130kg

Lat pulldown
4x12x89kg

Seated cable row (wide grip)
4x10x100kg

Rack pulls
2x8x180kg
2x8x200kg

Chest supported db row
3x12x28kg

Leg raises and machine crunches combo
4 sets to failure

Forearm machine
Forearm rotations superset Wrist curls
4x5x40kg <> 4x20x40kg

Rick123

06-09-2021, 04:19 PM

LEGS/CALVES (09/06/2021)
Seated leg curls
12x45kg warmup
12x65kg warmup
12x85kg
12x95kg
12x100kg
12x105kg ds 12x65kg

Leg extensions
12x55kg warmup
12x75kg warmup
12x95kg
12x105kg
12x110kg
12x115kg ds 10x75kg

Pendulum squat
10x20kg
10x40kg
10x60kg topset (knee said FY so i went lighter after this set)
20x40kg backoff (RP style to get to 20 reps)

Seated leg press (45 sec rest between sets)
5x15x131,25kg

Bulgarian db split squat
3x15x20kg laatste set ds 15xBW

Single leg lying leg curls
4x10x10kg

Seated calve raises
2 warm-up sets
6x10x60kg

My Patella Tendonitis on my left knee started to flare up since last legday so I started with leg curls and extensions to warm things up well, during the build-up sets with the Pendulum squat I noticed that there was no PR in it... so played it save, then a high rep back off set that felt great again. The rest of the workout also went well, leg press with 45 sec rest between sets starts easy but with set 3-4 you are destroyed by the burn.

DarrenW29

06-09-2021, 07:01 PM

I cannot wait for it
Another great session mine is flared on my right right leg from the dam hack last week didn’t do that yesterday not worth the flare up

Ice hot water bottle off on pillow to raise leg and some deep heat on it helps a bit bro.

Rick123

06-10-2021, 09:10 AM

Thanks buddy, something going on for a while now. With ups and downs. Tried tb-500 and bpc-157 a lot of mobility work and stuff, all worked well. But it keeps coming back sometimes, it’s just the intensity and (to much) volume i’m doing haha.

Rick123

06-10-2021, 03:20 PM

ARMS/ABS (10/06/2021)
Cable curls
20x45kg
15x55kg
12x65kg
10x75kg

Ez bar preacher curls
4x10x35kg

Rope hammer curls
4 x 50kg/AMRAP x 25 sec between sets
(16, 14, 12, 10)

Seated db hammer curls
4x10x18kg

S.A. rope extensions
4x15x25kg

Overhead rope extensions
4x15x45kg

Incline dumbell skullcrushers
4x12x16kg

Dips machine
4x10x140kg last set ds 10x120kg

Forearm machine
Forearm rotations superset Wrist curls
4x6x40kg 4x20x50kg

Machine crunches
4 sets till failure

Very good arm workout, tomorrow and Saturday i’m off to the beach because the weather here is very nice. Sunday i’m back for a hard workout [emoji123]

Rick123

06-13-2021, 12:04 PM

CHEST/SHOULDERS/ABS (13/06/2021)
Flat db press
10x20kg
10x30kg
10x40kg
10x50kg
8x60kg
6x65kg (last 2 reps with spot)
Back off set: 22x30kg

Incline HS press
15x80kg
12x100kg
Strip set: 8x20kg > 8x40kg > 8x60kg > 6x80kg straight to a dropset 6x60kg ds 6x40kg ds 10x20kg

Arnold cable flys
20x20kg
15x25kg
12x30kg
10x35kg

HS pec fly (decline position)
4x10x75kg

Standing machine side lateral raises (20 sec between sets)
3x15x20kg last set single handed ds 12x10kg per kant

S.A. Machine front raises
3x12x10kg

Reverse pec deck
3x35x70kg laatste set RP 25, 7, 3

Leg raises
4 sets till failure

2 days of rest really did the trick! Trained together with a mate who really pushes me on every set to get the most out of it. Strength increased considerably, must be due to the delicious food in at the hotel and the 2 days of rest. Tonight we close the weekend some all you can eat sushi :)

Back on diet regiment tomorrow!

BIGDADDY

06-13-2021, 04:03 PM

any pics?

Rick123

06-14-2021, 10:24 AM

Hey BIGDADDY, awesome to see you post in here!

I got pics in the first page of this logbook, i’ll be making some progress pics this week. As soon as i’m at my laptop i’ll upload. Stay tuned i got a new MTS order incoming i’ll update what my upcoming come plan will be (cycle, goals etc).

Geeza

06-14-2021, 10:53 AM

got any pics here? I don't see any. Kinda useless without them.

Rick123

06-14-2021, 11:24 AM

You don’t see the pics on the first page of the logbook?

BIGDADDY

06-14-2021, 11:35 AM

You don’t see the pics on the first page of the logbook?

I reuploaded them for you on the first page using the forum system and here too....

657658659660661662

Rick123

06-14-2021, 12:40 PM

Thanks bro! I’ll make some new shape updates this week, bodyweight is slowly increasing. I’m excited what the cycle & food adjustments are going to do in the next few weeks. As soon as the MTS package arrives i’ll explain more ;)

MTS-Head Coach

06-14-2021, 03:16 PM

Rick123you look great brother . here another prove when you have good genetics and using good gear you will got top level.

Tell me your top 3 products from MTS?

Rick123

06-14-2021, 06:00 PM

Thanks brother, from what i’ve used right now:
1. Tren acetate
2. Big N Full / Equi Max
3. Stanavar

MTS tren is by far the best tren i ever used. Everybody i hooked up to the Tren ace from MTS is flabber gasted by the results and most of them have to even reduce the dosage lol!

I have some Med Mutasion incoming and i’ll be running it soon, with some added primo and test. Maybe i got a new favourite compound who knows :p i’ll be reviewing the product extensively on the forum!

Rick123

06-14-2021, 06:47 PM

LEGS/CALVES (14/06/2021)
Lying leg curls
3 warm-up sets
4x8x35kg last set ds 8x25kg ds 8x20kg + 15 partials

Pendulum squats
8x20kg
8x40kg
8x60kg
8x70kg
8x80kg (+1 rep PR)

HS iso-lateral leg press
8x150kg
8x175kg
8x200kg
8x225kg

V-squats (wide stance)
4x6x160kg (4 sec negatives)

Leg extensions
3x20x75kg last set + 20 partials

Barbell stiff legged deadlift
10x60kg
10x100kg
10x140kg
10x160kg
10x170kg

Standing calve raises
6x10x80kg

Great legday in the books, PR’s on several lifts!

Rick123

06-15-2021, 04:39 PM

Small diet changes as my weight started to drop again, conditioning is still in a really good spot!

TD kcals: 4400 (275 p/ 660 c / 75 f)
NTD kcals: 4000 (300 p / 450-475 c / 100-110 f)

From next week on i’ll change my workout split to lower volume. Let’s see what that will bring.

Let’s see if i got someone to shoot some progress pics for tomorrow in the gym.

Rick123

06-15-2021, 04:39 PM

BACK/ABS (15/07/2021)
S.A. Reverse HS pulldowns
4x8x55kg

Incline db rows
4x8x36kg

One arm HS Iso-lateral row
8x40kg
8x60kg
8x80kg
8x85kg

Pullover machine
3x10x120kg

Close grip seated cable row
3x10x90kg

Rack pulls
3x8x200kg

Bodyweight hyperextensions
1 cluster set x AMRAP (40, 20, 15)

Leg raises superset into ab roll-outs
4 sets to failure

BIGDADDY

06-16-2021, 09:32 AM

Pullover machine
3x10x120kg

you sure? 120kg? next time you're in the gym, can you take a photo of this machine. I can't do anywhere near this.. unless I'm thinking of something different

Rick123

06-16-2021, 10:17 AM

It’s this machine! This is also the gym i’m working out at ;) https://www.instagram.com/p/B26LHfRIY0-/?utm_medium=copy_link

Rick123

06-17-2021, 07:56 AM

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

690691692693694696695

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!:cool:

Rick123

06-18-2021, 01:34 PM

LEGS (18/07/2021)
Lying leg curls
2 warm-ups x 20 reps
2 feeders
8x35kg
8x35kg ds 8x25kg + 10 partials

Pendulum squats
10x20kg warm-up
10x40kg warm-up
6x60kg feeder
10x70kg
10x75kg

Watson leg press
4x200kg feeder
4x280kg feeder
4x360kg feeder
10x400kg
Cluster set: 10x400kg (20 sec) 7x400kg (20 sec) 5x400kg

Stiff legged barbell deadlift
2 warm-up sets
1 feeder set
2x10x180kg

Leg extensions
15x100kg
12x100kg
10x100kg ds 8x70kg ds 8x50kg

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

Today i started with a lower volume workout plan, since it’s time to really put on mass. Wrote everything down even warm-ups and feeders, but that will change in the next weeks, because i know my starting weight right now.

Rick123

06-19-2021, 09:51 AM

CHEST/SHOULDERS/ABS (19/06/2021)
Slight decline db press
8x60kg
7x60kg ds 6x40kg

Decline bb press
8x120kg
8x130kg

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

Bodyweight dips
3 sets till failure (18, 16, 14)

Reverse HS pec deck
3x20x89kg

Dumbell side lateral raises
3x20x14kg

Incline raises
3x15x8kg

Rope crunches
4x15x90kg

Very good session, even in 32 degrees celsius we made it happen :p

DarrenW29

06-19-2021, 10:19 AM

Rick123

06-19-2021, 12:32 PM

Thankyou Darren! We have to grow :)

Rick123

06-21-2021, 03:04 PM

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 :p

emperorcaliano

06-22-2021, 04:09 PM

Great size and proportions bro

Rick123

06-22-2021, 04:39 PM

Thanks bro, really appreciated!

Rick123

06-22-2021, 04:41 PM

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

Rick123

06-24-2021, 06:44 AM

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.

DarrenW29

06-24-2021, 06:06 PM

Rick123

06-25-2021, 01:38 PM

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.

Rick123

06-26-2021, 09:58 AM

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.

Rick123

06-28-2021, 05:11 PM

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.

Rick123

06-29-2021, 03:58 PM

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.

Monstro

06-30-2021, 03:52 PM

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

Rick123

07-01-2021, 08:42 AM

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 ;)

Rick123

07-01-2021, 10:48 AM

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

Rick123

07-01-2021, 10:53 AM

DarrenW29

07-01-2021, 08:49 PM

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!!

738739740741742743744

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

Rick123

07-02-2021, 06:28 AM

DarrenW29

07-02-2021, 09:46 AM

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

Rick123

07-03-2021, 09:56 AM

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!

Rick123

07-03-2021, 09:58 AM

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.

DarrenW29

07-03-2021, 02:23 PM

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 💪

Rick123

07-04-2021, 10:35 AM

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 :p

Rick123

07-04-2021, 10:36 AM

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.

Rick123

07-05-2021, 03:57 PM

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.

DarrenW29

07-05-2021, 05:48 PM

Rick123

07-06-2021, 10:47 AM

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!!

Rick123

07-06-2021, 03:55 PM

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

Monstro

07-06-2021, 04:24 PM

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

Rick123

07-07-2021, 10:58 AM

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 ;)

Rick123

07-07-2021, 03:53 PM

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

Rick123

07-09-2021, 01:55 PM

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 😂

Rick123

07-10-2021, 10:37 AM

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!

Rick123

07-11-2021, 10:26 AM

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

Rick123

07-12-2021, 04:37 PM

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 :)

Rick123

07-14-2021, 04:24 PM

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.

Rick123

07-15-2021, 01:23 PM

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.

Rick123

07-15-2021, 05:33 PM

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.

DarrenW29

07-15-2021, 05:34 PM

Killing it week in week out growing hell yeah 💪💪

Rick123

07-16-2021, 10:20 AM

Killing it week in week out growing hell yeah ��

Thanks buddy we keep growing!

MTS-Head Coach

07-16-2021, 02:38 PM

Brother what is your secret to get so quick results? Is the tren ace from Med Tech?

Rick123

07-16-2021, 03:46 PM

BACK/ABS (16/07/2021)
S.A. Iso lateral HS row
2x10x80kg (+ 2 reps)

S.A. Reverse HS pulldown
3x10x55kg (+ 2 reps)

HS low row
3x10x130kg (+10kg)

Rack pulls
4x8x230kg (+10kg & + 2 reps)

Incline db rows
12x40kg (+4 reps)
10x40kg (+2 reps)
8x40kg ds 10x28kg

Dual rope cable pullovers
15x60kg (+3 reps)
13x60kg
11x60kg

Decline bench leg raises
4 x failure

Also a really good back workout! Veins where all across my back. Now it’s time for some sushi, have a great weekend everybody.

Rick123

07-16-2021, 08:51 PM

Brother what is your secret to get so quick results? Is the tren ace from Med Tech?

Haha thanks bro! Tren ace is also in my current stack, definitely playing a big role! The tren ace from MTS is from another world.

Next week i’ll make a post about my current MTS cycle and the plans i’m making upcoming fall & winter!

MTS-Head Coach

07-16-2021, 09:47 PM

keep good work you are doing great .

Rick123

07-17-2021, 09:47 AM

ARMS/CALVES (17/07/2021)
S.A. Rope pushdowns
4x15x25kg

Pronated incline db kickbacks
4x12x10kg

Dips machine
3x15x120kg

S.A. Overhead rope extensions
3x10x25kg + 10 sec stretch after every set

Ez bar curls
4x8x45kg+ 4 partials

Close grip ez bar preacher curls
4x12x30kg

Dumbell hammer curls
10x24kg
10x26kg
10x28kg
8x30kg ds 8x20kg ds 8x18kg ds 8x14kg ds 8x12kg ds 10 sec iso hold with 8kg

Seated calve raises
4x12x60kg (60 sec rest breaks between sets)

Arm pump after a huge sushi meal from yesterday is just magic! Bodyweight this morning 107,6kg, can we get to 110kg with decent conditioning? We keep pushing!

Rick123

07-17-2021, 09:49 AM

keep good work you are doing great .
Thanks buddy, i won’t disappoint MTS, they really put there costumers and athletes at number 1!

MTS-Head Coach

07-17-2021, 12:22 PM

Yes our goal is to give results with high quality products and always taking care of clients and athletes .

Rick123

07-18-2021, 10:50 AM

LEGS (18/07/2021)
Seated leg curls
3x6x105kg + 6 partials + 10 sec iso holds

HS iso lateral legpress
3x20x160kg (+ 5 reps)

Pendulum squats
Topset: 6x80kg
Backoff: 20x40kg

Leg extensions
17x75kg
13x85kg
10x85kg ds 8x65kg ds 6x45kg

Heel elevated DB stiff legged deadlifts
3x15x70kg (+ 3 reps)

Smith machine bulgarian split squat
2x10x60kg

Rick123

07-19-2021, 03:52 PM

CHEST/SHOULDERS (19/07/2021)
Slight decline db press
Topset: 11x62,5kg (+2,5kg), 9x62,5kg
Backoff: 13x52kg

Decline bb press
Topset: 7x140kg
Back off: 14x110kg (+10kg & +2 reps)

Seated db shoulder press
Topset: 10x42kg (+2kg), 9x42kg
Backoff: 15x32kg (+3 reps)

Bodyweight dips
Topsets: 2x10xBW + 8kg chain
Backoff: 12xBW

Cable crossovers
15x35kg
12x40kg
10x40kg ds 10x30kg ds 10x20kg

Life fitness machine side laterals
3x12x50kg

S.A. Cable side lateral raises
3x10x20kg

Rope facepulls
3x15x70kg

Solid chest workout with a lot of progress! I’ll make some shape update pics for upcoming wednesday, morning weight is at 108kg, holding a little bit more water but still in a very good condition. Pushing food pretty hard right now.

emperorcaliano

07-20-2021, 12:13 AM

MTS-Head Coach

07-20-2021, 12:44 PM

Exactly! The way they pack the products is so discreet and professional, love it.

Keep the hard work bro, you got it !!!

Yes the MTS does everything so perfect to guarantee you will receive always your package.

Rick123

07-20-2021, 04:09 PM

BACK/ABS (20/07/2021)
S.A. Iso lateral HS row
2x12x80kg (+ 2 reps)

S.A. Reverse HS pulldown
3x8x60kg (+ 5kg)

HS Iso lateral row (wide grip)
3x12x120kg (+ 2 reps)

Rack pulls
(Build up with reps of 5, then 1 all out set of 10 reps)
5x100kg
5x140kg
5x180kg
5x220kg
10x250kg

Dual rope cable pullovers
3x15x65kg (+5kg)

Incline db rows
3x10x40kg

Decline bench leg raises
4 x failure

Rick123

07-21-2021, 01:02 PM

As promised shape update!

Current weight fasted in the morning is around 107,5 - 108,0 kg. My heaviest was around 110kg, but no where near this conditioning, so it's fair to say this is pretty much the best shape i've been in at this type of weight.

803804805806807808809810

Current cycle:
800mg test 400 EW
400mg tren a EW
400mg mast p EW
750mg EQ EW

MTS specific products: Test 400, Pro MT 200 (tren/mast mix), EQ-Max

I'll be going on vacation in the beginning of september, when i'm back i'll be going to a new coach and make upcoming competition plans. Big offseason will be ahead so the coach can learn to understand my body. For now i'll keep growing as much as i can, maybe a few weeks before my vacation i'll do a little minicut, but the shape i'm in right now i pretty good for a holiday lol, so we will see.

Rick123

07-21-2021, 03:40 PM

ARMS/CALVES (21/07/2021)
S.A. Rope pushdowns
4x15x27,5kg (+2,5kg)

Bent over rope extensions
15x50kg
12x60kg
10x65kg
8x70kg

Life fitness dip machine
3x10x160kg

Incline pronated db kickbacks
3x12x12kg

Standing db curls
10x20kg
3x8x20kg

Concentration db preacher curls
4x8x16kg

Ez bar cable reverse curls
3x8x50kg

21’s
3 sets 30kg x 7/7/7

Seated calve raises
4x12x60kg (60 sec rest between sets)

Holy shit, couldn’t even bent my arms at the end so much pump, painfull but also addicted lol!

DarrenW29

07-21-2021, 05:20 PM

Rick123

07-21-2021, 06:08 PM

Wouldn’t compete you can keep pushing until you hit 120-125kg easily with this condition absolutely no question I would just keep doing what your doing and grow grow grow once arms come up with legs you’ll be crazy

Holy fuck dude, you serious haha? :p

DarrenW29

07-21-2021, 07:17 PM

Holy fuck dude, you serious haha? :p

Yes you are a freak now couldn’t imagine how crazy at 120kg would be amazing to see

Rick123

07-21-2021, 08:15 PM

DarrenW29

07-21-2021, 09:52 PM

Thanks buddy, If it's up to me I'll just keep going, unfortunately i do have to go to the doctor tomorrow because of the snoring the last few weeks, my girlfriend is getting completely crazy from me snoring haha. Hopefully something can be done and it's not sleep apnea

Lol I had that issue now on a cpap definitely get a sleep study ASAP as snoring loud is a big sign and if holding your breath you need it

But these are the signs of weight gain growth gains lol

Rick123

07-22-2021, 07:22 AM

Lol I had that issue now on a cpap definitely get a sleep study ASAP as snoring loud is a big sign and if holding your breath you need it

But these are the signs of weight gain growth gains lol

Update: I got a appointment to a throat nose and ear doctor in 4 weeks for a sleep study. Fingers crossed it’s no sleep apnea.

Does anyone have temporary solutions to prevent snoring? A sleep brace or something?

Rick123

07-23-2021, 03:40 PM

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.

Rick123

07-24-2021, 10:44 AM

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

Rick123

07-26-2021, 05:09 PM

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

Rick123

07-27-2021, 05:35 PM

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 :p.

Rick123

07-28-2021, 08:23 PM

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!

Rick123

07-30-2021, 04:27 PM

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.

Rick123

07-31-2021, 12:05 PM

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 :)

Rick123

08-02-2021, 05:41 PM

DarrenW29

08-02-2021, 10:06 PM

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

Rick123

08-03-2021, 09:46 AM

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...

DarrenW29

08-03-2021, 04:08 PM

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

Rick123

08-04-2021, 08:20 AM

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.

Rick123

08-04-2021, 08:36 AM

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.

826
827
828
829
830
831
832
833

DarrenW29

08-04-2021, 09:56 PM

Rick123

08-05-2021, 09:31 AM

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!

Rick123

08-05-2021, 09:31 AM

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

Rick123

08-06-2021, 06:02 PM

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.

Rick123

08-07-2021, 11:39 AM

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.

Rick123

08-08-2021, 11:15 AM

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 ;)

Rick123

08-09-2021, 04:01 PM

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

Rick123

08-10-2021, 03:19 PM

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

Rick123

08-11-2021, 05:06 PM

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.

Rick123

08-13-2021, 02:24 PM

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

Rick123

08-14-2021, 10:32 AM

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

Rick123

08-14-2021, 02:25 PM

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.

Rick123

08-15-2021, 01:01 PM

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)

Rick123

08-16-2021, 03:01 PM

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.

Rick123

08-17-2021, 03:27 PM

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!

Rick123

08-18-2021, 03:41 PM

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!

DarrenW29

08-19-2021, 09:55 PM

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

Rick123

08-20-2021, 09:29 AM

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!

Rick123

08-20-2021, 01:32 PM

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😁

Rick123

08-21-2021, 10:08 AM

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

emperorcaliano

08-21-2021, 01:37 PM

Rick123

08-22-2021, 11:00 AM

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.

Rick123

08-22-2021, 11:01 AM

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.

Rick123

08-23-2021, 03:42 PM

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.

Rick123

08-25-2021, 03:23 PM

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)

Rick123

08-26-2021, 03:11 PM

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!

Rick123

08-27-2021, 02:49 PM

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)

Rick123

08-28-2021, 11:18 AM

HAMSTRINGS/ABS (28/08/2021)
Seated leg curls
3x12x90kg (1 sec hold at peak contraction)

RDL’s
3x10x185kg (+ 2 reps)

Single leg lying leg curls
3x12x7,5kg

Vertical leg press
3x15x200kg

Abductor
3x15x152,5kg (1 sec hold at peak contraction)

Leg raises
4 x failure

Still very solid workouts, 1 more week of lower kcals, then 2 weeks of vacation at an all inclusive resort. There is a gym in the hotel, but it’ll be treated as 2 deload weeks, enjoying food and time with my girl, when i’m back we’ll make plans for a competition ;)

emperorcaliano

08-29-2021, 09:27 AM

Rick123

08-29-2021, 10:11 AM

I’m going to Greece (Crete) and yes food and drinks all day long, yeahbuddy :p

Rick123

08-29-2021, 10:13 AM

CHEST/SHOULDERS (29/08/2021)
Slight decline db press
Topset: 7x67,5kg (+ 2,5kg -3 reps)
Backoff: 12x60kg (+6kg -4 reps)

Decline bb press
Topset: 7x145kg (-1 rep)
Back off: 10x120kg (-2 reps)

Seated db shoulder press
Topset: 7x48kg (- 3 reps)
Backoff: 10x40kg (- 2 reps), 8x40kg

HS pin loaded chest press
3x10x75kg

Cable flys
4x12x35kg + 10 sec pause in the stretch

Facepulls
3x20x60kg (1 sec hold at peak contraction)

Dumbell Y-raises
4x15x14kg (+3kg)

Completely EMPTY, despite 2 high carb days my weight dropped the first day and the second day remained the same at 102 kg... The first exercise went great... pushed 67.5 kg dumbells for the first time and then a back off set with 60kg for 12 reps. After that, strenght was gone and I didn't even get the reps from the previous workout on various compounds.

Today i got another family birthday, so food will be fries and a burger i think and for next week the plan is to keep this shape for another week before vacation, so kcals go towards maintenance.

After vacation I have new plans that I will announce ;)

Rick123

08-30-2021, 01:52 PM

BACK/CALVES (30/08/2021)
S.A. HS low row
12x95kg (+2 reps)
10x95kg

T-bar rows
12x100kg (+ 2 reps)

Close grip cable row
15x80kg
12x90kg
10x100kg

Dual rope pullovers
12x70kg
2x10x70kg

Lat pulldowns
3x12x89kg

Preacher curl machine
4x10x35kg

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

Seated calf raises
4x12x47,5kg (+2,5kg)

Rick123

09-01-2021, 12:19 PM

QUADS/ABS (01/09/2021)
Leg extensions
Topsets: 18x120kg (+2,5kg)
14x120kg (+2,5kg -1 rep)
Backoff: 16x95kg with 1 sec holds (+5kg)

Pendulum squats (banded)
Topset: 12x60kg (+ 2 reps)
Backoff: 15x50kg (+5kg - 1 rep)

HS iso lateral leg press (single leg)
Topset: 12x180kg (+ 2 reps)
Backoff: 15x160kg (+20kg -3 reps)

Bulgarian smith split squats
3x12x75kg (+5kg -3 reps)

GAINT SET (1 all out set)
Sissy squats BW x 20 reps
BW walking lunges till failure
BW squats till failure

Machine crunches ss ab wheel roll-outs
4 x failure

Very good quad workout, progress on almost every excercise.

Rick123

09-02-2021, 05:22 PM

ARMS/CALVES (02/09/2021)
Superset 1
Dual rope pushdowns 4x12x60kg
Seated db curls 4x10x18kg

Superset 2
Life fitness dip machine 4x10x140kg
Ez bar close grip preacher curls 4x12x30kg

Superset 3
Overhead rope extensions 4x12x60kg
Pin wheel curls 4x12x20kg

Standing calve raises
4x15x50kg (+5kg)

I’ll post some shape updates tomorrow ;)

Rick123

09-03-2021, 07:31 AM

Shape update 2 days before vacation, i did a 4 week mini-cut after vacation will be back to bulking mode with a new coach making plans to compete in the beginning of next year!

873
874
875
876
877
878
879

Rick123

09-03-2021, 12:01 PM

HAMSTRINGS/ABS (03/09/2021)
Lying leg curls
12x35kg (+2 reps)
12x35kg (+2 reps)
10x35kg +6 partials + 10 sec iso hold (+2 reps)

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

Seated leg curl (1 sec hold peak contraction)
3x12x60kg

Wide and high stance watson leg press (TUT)
4x20x360kg

Abductor machine (1 sec hold peak contraction)
3x15x152,5kg

Rope crunches
4x20x90kg

emperorcaliano

09-04-2021, 03:51 PM

Rick123

09-06-2021, 10:23 AM

looking fantastic brother !!!
Thanks mate!! After vacation it’s all about putting on quality muscle now a little deload time and enjoying food :)

Rick123

09-07-2021, 08:23 AM

Monday - BACK/BICEPS/CALVES
High row
10x100kg
12x90kg

Neutral grip lat pulldown
8x105kg
12x90kg

Close grip cable row
15x80kg
12x100kg
10x110kg
8x120kg ds 8x100kg ds 8x80kg

Rope pullovers
3x15x60kg

Machine deadlifts
8x80kg
8x120kg
8x160kg
8x180kg

Single handle cable curls
3x12x25kg

Db hammer curl ds
10x20kg ds 10x16kg ds 10x12kg

Calf raise on leg press
4x12x141kg

——-

Tuesday - QUADS/ABS
Gym80 Adductor machine
3x25x85kg

Gym80 Leg extensions
Topset: 15x105kg, 12x105kg
Backoff: 12x85kg + 8 partials(with 1 sec hold at the top)

Front squats
8x60kg
8x100kg
8x120kg
Topset: 6x140kg
Backoff: 12x110kg

Gym 80 Horizontal leg press
3x20x205kg

Bulgarian db split squat
12x40kg
12x40kg ds 10xBW

Leg raises
4 x till failure

The food is so good here!!! Tonight we’re going out for some sushi or maybe some burgers or maybe both haha.

Rick123

09-10-2021, 09:32 AM

Wednesday - ARMS/CALVES
Superset 1:
Cable cross extensions 4x12x20kg
Barbell curls 4x10x40kg (3 sec negatives)

Superset 2:
Bodyweight dips 4x15
S.A. DB preacher curls 4x10x12kg

Superset 3:
Machine triceps extensions 4x12x30kg last set ds 8x25kg ds 8x20kg
Dumbell hammer curls 4x8x22kg last set ds 8x16kg ds 8x8kg

Cable crusifix side lateral raises
4 sets with 15kg (15, 13, 12, 11)

Calf raises on leg press
1 cluster set: 15x141kg ... 12x141kg ... 10x141kg ... 8x141kg

Thursday - HAMSTRINGS/ABS
Lying hamstring curl
10x60kg
10x70kg
10x80kg ds 8x60kg + 6 partials

Deadstop RDL’s (beltless)
8x60kg
8x100kg
8x140kg
Topset: 7x180kg
Backoff: 9x160kg

45 degree back extensions (hamstring focus)
3 sets to failure with BW+20kg (13/12/12)

Wide and high stance leg press
3x15x245kg (Slight pause at the bottom)

Abductor machine (1 sec hold at peak contraction)
20x85kg
17x85kg
15x85kg (last rep hold for 5 sec)

Leg raises
4 x failure

Friday - CHEST/SHOULDERS
Low incline bb press
15x60kg
12x80kg
10x100kg
Topset: 7x120kg
Backoff: 11x100kg

Flat bb press
Topsets: 10x100kg, 9x100kg
Backoff: 12x90kg

Gym 80 Plate loaded shoulder press
Topset: 8x80kg, 7x80kg
Backoff: 12x60kg

Gym 80 Plate loaded chest flys
15x20kg
12x30kg
10x30kg

BW chest dips
3 sets of BW till failure x 12/10/8

Cable crusifix side lateral raises
3x15kg x 20/15/14

Cable rear lateral raises
3x25x15kg

Bent over DB rear laterals into DB side laterals
3x12kg <> 3x12kg

Still solid fasted workout of 1 hour! 6 more days of vacation and then it’s back to real life. The battery is charging again and i’m already excited for this offseason and prep season!

Rick123

09-14-2021, 04:33 PM

Saturday - BACK/CALVES
Assisted pull up machine
3 sets to failure 25kg assisted x 15/11/10

High row
Topset: 12x100kg (+2 reps)
Backoff: 15x90kg (+3 reps)

Incline db row
15x32kg
12x32kg
11x32kg

Neutral grip lat pulldown
Topset: 11x105kg (3 reps)
Backoff: 15x90kg (+3 reps) , 13x90kg (+ 1 rep / 1 set)

Single arm standing machine row
3x10x60kg

Seated neutral grip cable row
3x12x80kg

Incline db curl
12x14kg
11x14kg
10x14kg
8x14kg

Calf raises on leg press
15x149kg
15x149kg
13x149kg
12x149kg

Sunday - ABS/CARDIO
Leg raises - 4 sets 25 reps
Rope crunches - 4 sets 20 reps x full stack/85kg
Cycling / fietsen - 30 minutes

Monday - QUADS
Gym80 Adductor machine
3x20x105kg (+20kg - 5 reps)

Gym80 Leg extensions
Topset: 17x105kg (+2 reps), 13x105kg (+1 rep)
Backoff: 12x85kg + 8 partials(with 1 sec hold at the top)

Front squats
8x60kg
8x100kg
8x120kg
Topset: 7x140kg (+1 rep)
Backoff: 14x110kg (+2 reps)

Gym 80 Horizontal leg press
20x213kg (+8kg)
20x221kg (+16kg)
20x229kg (+24kg)
20x237kg (+32kg)

Bulgarian db split squat
15x40kg (+3 reps)
15x40kg (+ 3 reps) ds 15xBW (+5 reps)

Tuesday - ARMS/ABS
Superset 1
Rope pushdowns 4x12x55kg
Straight bar cable curls 4x10x65kg

Superset 2
Close grip press on assisted pullup 4x10x50kg
Barbell spider curls 4x12x30kg

Superset 3
Lying db extensions on slight incline 4x8x26kg
DB hammer curls 4x8x22kg

Superset 4
Straight bar pushdowns 3x15x40kg
Incline db curls 14kg, 12/11/10

Y-raises
4x12x14kg

Calf raise on legpress
4x12x157kg (+8kg)

Still on vacation and still doing fasted workouts, friday i’ll be back home and back on the real grind, first 2 weeks i’ll be doing a mini diet to get back in my pre-vacation shape after that it’s time to make some real gains :). In October i got an appointment with my new coach to make plans for upcoming offseason and competition season in 2022. I’ll be logging everything in regards to MTS gear i’m using, training program, shape updates, food updates etc!

Rick123

09-17-2021, 04:59 PM

17/09/21 - CHEST/SHOULDERS/CALVES
Slight decline db press
12x60kg
10x60kg

Decline bb press
Topset: 10x140kg
Backoff: 13x120kg

Dumbell shoulder press
Topset: 10x44kg
Backoff: 11x40kg

Incline HS press
12x80kg
11x80kg
10x80kg

HS machine flys
3x12x102kg (last set 10 sec iso hold)

Reverse HS peck deck
3x20x96kg

Life fitness seated side lateral machine raises
15x45kg
12x45kg
11x45kg
10x45kg

Seated HS calve raises
4x12x45kg

First workout back home again, i’ll put my kcals back to pre vacation to get the water retention off from all the shitty food. Tuesday i got my appointment planned with the new coach. I’ll keep you guys posted about the offseason plan we’re putting together for my upcoming competitions.

Rick123

09-18-2021, 11:49 AM

18/09/21 - BACK/ABS
HS Pullover machine
3x12x120kg

S.A. HS front pulldowns
Topset: 2x8x60kg
Back off: 12x100kg (both arms)

Incline db row
3x12x36kg

HS low row machine
12x120kg
12x130kg
12x140kg

Rack pulls from mid chin
4x5x220kg

Leg raises into ab roll-outs
4 sets till failure

Really good back workout, weights i ended with pre-vacation i could handle without a problem. Excited to start bulking. Vacation fluff is also dropping of really fast, i think 2 more days and i’m back to the pre-vacation shape!

Rick123

09-19-2021, 09:43 AM

19/09/21 - ARMS/CALVES
Superset 1
Single arm rope pushdowns 4x10x30kg
Single arm cable curls 4x10x25kg

Superset 2
Life fitness preacher curl machine 4x12x52,5kg
Overhead rope extensions 4x12x45kg

Superset 3
Incline db extensions 4x8x22kg
Dumbell hammer curls 4x8x20kg

Seated HS calve raises
4x12x45kg

Standing calve raises
4x10x60kg

Rick123

09-20-2021, 06:32 PM

20/09/21 - LEGS (quad focus)
Leg extensions (warm-up)
3x15x35kg

Banded Pendulum squats (purple band)
Topset: 10x60kg
Back off set: 15x50kg

Vertical leg press
Cluster set: 15x240kg ... 8x240kg ... 6x240kg

Single leg leg extensions
3x18x35kg

Seated leg curls
10x45kg
10x65kg
Worksets: 3x10x85kg (after last rep 5 sec hold)

Abductor machine
3x20x152,5kg (after last rep 5 sec hold)

Single leg calf press on leg press
15x15kg
15x32,5kg
2x12x45kg

Leg workout with a good friend who’s 5 weeks out for his show, so i followed his workout routine. Both totally smoked at the end of the workout, it was a good one!

Rick123

09-22-2021, 08:18 AM

CHEST/SHOULDERS/ABS (22/09/21)
Incline db press
Topset: 10x60kg
Backoff: 13x54kg

Plate loaded HS flat press
Topset: 9x120kg
Backoff: 11x100kg

Plate loaded HS shoulder press
Topset: 8x120kg
Backoff: 11x100kg

HS pin loaded chest press
3x10x89kg

Cable flys
20x25kg
16x30kg
12x35kg

Cable rear lateral flys
3x20x20kg

Y-raises
4x15x14kg

Cable rope front raises
3x12x40kg

Rope crunches
4x20x90kg

Chest and shoulders yesterday and had an intake with my new coach in the evening!

I gave me a nutrition schedule to follow for 3 days, Saturday there will be a check-in immediately and then he will check whether adjustments need to be made. After that a peds protocol will also be made, but first he wants to tweak my nutrition and create structure. First impression of everything is very good, I am motivated! He will also make a training program to bring up my legs.

Rick123

09-22-2021, 04:07 PM

22/09/21 - BACK/CALVES
Meadows row
12x50kg
10x55kg

HS iso lateral row (pronated grip)
15x120kg
2x10x140kg

Neutral grip pulldowns
3x10x96kg

Close grip cable row
3x12x90kg

Dual rope pullovers
3x10x70kg

Alternating db curls
4x12x16kg

Seates HS calve raises
4x12x47,5kg (+2,5kg)

Standing calf raises
15x65kg (+5kg + 5 reps)
12x65kg (+5kg + 2 reps)
11x65kg (+5kg + 1 rep)
10x65kg (+5kg)

Rick123

09-22-2021, 08:13 PM

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.

Rick123

09-24-2021, 01:24 PM

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)

Rick123

09-25-2021, 11:19 AM

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

Rick123

09-26-2021, 07:05 PM

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.

Rick123

09-27-2021, 03:36 PM

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!

emperorcaliano

09-27-2021, 09:39 PM

Rick123

09-28-2021, 06:47 PM

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!

DarrenW29

09-29-2021, 12:07 PM

Rick123

09-29-2021, 06:27 PM

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.

Rick123

09-29-2021, 06:31 PM

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.

Rick123

10-01-2021, 01:13 PM

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!

DarrenW29

10-01-2021, 05:59 PM

Rick123

10-01-2021, 08:26 PM

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.

Rick123

10-02-2021, 10:26 AM

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

Rick123

10-04-2021, 04:52 PM

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!

Rick123

10-05-2021, 07:47 PM

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 :)

Rick123

10-06-2021, 05:00 PM

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.

Rick123

10-08-2021, 02:26 PM

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 😁

Rick123

10-08-2021, 02:31 PM

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.

Rick123

10-09-2021, 12:42 PM

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

Rick123

10-11-2021, 03:50 PM

BACK/REAR DELTS/ABS (11/10/21)
T-bar rows
15x60kg
12x80kg
10x100kg
8x110kg ds 10x80kg ds 10x60kg ds 10x40kg ds 10x20kg

Hammer grip cable rows
15x100kg
12x110kg
10x120kg
8x120kg ds 8x80kg ds 8x60kg ds 10x40kg

Incline db rows
15x28kg
12x30kg
10x32kg
8x32kg ds 8x28kg ds 15x16kg

Deadlifts
15x150kg (+5kg)
12x170kg (+5kg)
10x180kg (+5kg)
8x190kg DS 6x140kg DS 6x100kg (+5kg on topset)

Reverse peck deck
4x25x75kg

Preacher cur machine
15x35kg
12x40kg
10x45kg
8x45kg ds 8x35kg ds 8x25kg

BW decline bench crunches
4x BW x failure

Really sick back workout, completely fried at the end! Worked out with a friend of me who normally is stronger then me... but today he couldn’t hold up with me. Well it seems like the cycle is kicking in 😜

Rick123

10-12-2021, 05:28 PM

CHEST/DELTS (12/10/21)
Flat db press
15x54kg (+2kg)
12x56kg (+2kg)
10x58kg (+2kg)
8x60kg DS 6x40kg (+2kg)

Incline bb press
15x60kg
12x80kg
10x90kg
8x100kg DS 8x60kg

HS chest fly (2 sec hold peak contration, every rep)
15x96kg
14x96kg (+1 rep)
13x96kg (+1 rep)
12x96kg (+1 rep)

HS pin loaded chest press
3x12x68kg

Plate loaded HS shoulder press
15x80kg
12x90kg
10x100kg
8x100kg DS 12x40kg

Single arm cable side lateral
4x12x20kg

Y-raises
4x15x14kg

Dual rope pushdowns
4x12x50kg

Rick123

10-13-2021, 04:26 PM

QUADS/CALVES (13/11/2021)
Leg extensions
3x15x105kg to failure and beyond ... 5 sec rest 5x105kg ... 5 sec rest 5x105kg (totaal 25 reps)

Supersetted with

Banded pendulum squat
4x12x40kg

Bulgarian split squat in smith
3x15x60kg

Watson leg press (deep & 3 sec negatives)
4x20x200kg

Seated calf raises
4x10x55kg

Standing calf raises
4x10x60kg

Holyshit this was an intense quad workout, supersetting leg extensions with pendulums was next level pain and pump!

Rick123

10-15-2021, 01:16 PM

BACK/HAMSTRINGS (15/10/21)
S.A. Front HS lat pulldown
15x50kg
12x55kg
10x60kg
8x65kg (+2,5kg) DS 15x40kg (+3 reps)

Neutral grip lat pulldown
15x89kg (+7kg)
12x96kg (+7kg)
10x103kg (+7kg)
8x110kg (+7kg) DS 10x82kg (+7kg - 5 reps)

Dual rope cable pullovers
15x60kg
12x65kg
10x70kg
8x75kg DS 10x50kg

Seated leg curls
18x90kg (+2,5kg -1 rep)
15x90kg (+2,5kg -1 rep)
13x90kg (+2,5kg -1 rep)
11x90kg (+ 1 set)

Lying leg curls
3x12x30kg

Stiff legged DB deadlifts
(heels elevated, 3 sec negatives)
4x20x50kg

Very solid workout! Keep making progress so i’m happy i’ll do a shape update very soon again and i’ll let you all know what i’m currently running from the protocol i got from the coach ;)

emperorcaliano

10-15-2021, 09:19 PM

Rick123

10-16-2021, 12:14 PM

It will be a good one! :p

Rick123

10-16-2021, 12:15 PM

ARMS/CALVES/ABS (16/10/2021)
Superset:
Overhead rope extensions
3x15x45kg
Life fitness dip machine
3x10x120kg

Lying db extensions
15x18kg
13x18kg (+1 rep)
12x18kg (+1 rep)
12x18kg (+2 reps)

Single arm reverse grip cable pushdowns
4x12x20kg

Dumbell hammer curls
4x10x22kg DS 4x10x12kg

Ez bar curls (3-4 sec eccentrics)
4x12x35kg

Single arm db preacher curls
4x10x14kg

Seated calve raises
4x12x55kg (+2 reps)

Leg raises
4 x failure

Made some shape updates pics post workout. I’ll be uploading them in the beginning of next week on my laptop. I’m not at home this weekend and can’t upload them on my phone unfortunately!

Rick123

10-18-2021, 02:50 PM

BACK/R.DELTS/ABS (18/10/21)
T-bar rows
10x80kg
8x100kg
6x120kg (PR)
6x120kg (PR)

HS low row
10x120kg
8x140kg
6x160kg (PR)
6x160kg (PR)

HS wide grip iso lateral rows
10x120kg
8x140kg
6x150kg
6x150kg

Deadlifts
10x160kg
8x180kg
6x200kg
6x200kg

Reverse pec deck
4x15x89kg

Incline db curl
4x12x16kg

Rope crunches
4x20x90kg

Workout went really good! My strenght is improving rapidly and bodyweight is also raising slowly but steady. Really happy hoe things are going. Wednesday i got a check up with my coach, bodyfat gets measured and maybe something gets changed from the current protocol, who knows!

Rick123

10-18-2021, 02:59 PM

Since last week i started with the following cycle:

2 ml Lean Xtreme from MTS eod
+
0,25 ml Test e from MTS eod
+
50mg oxy from MTS only pre workout

This makes it as following per week
400mg test p
300mg test e
400mg tren a
400mg mast a
400mg primo
50mg oxy on workout days

DarrenW29

10-18-2021, 05:33 PM

Lucky primo oxy ?
Wish I could be on the primo :(

Rick123

10-18-2021, 08:26 PM

It’s the primo in the lean xtreme mix! So far i really like the cycle, oxy kicked in immediately. First week was a weight gain of 3kg, pump/vascularity and strenght is threw the rough.

Also forgot to mention i’m running 4 iu HGH ED split into 2iu fasted in the morning and 2 iu post workout (rest days 2 iu pre bed instead of post workout)

Rick123

10-19-2021, 05:17 PM

CHEST/DELTS (19/10/21)
Flat db press
10x50kg
8x60kg
6x65kg
6x65kg

Incline HS press
10x60kg
8x100kg
7x125kg
7x125kg

Standing cable chest fly (2 sec hold peak contration, every rep)
4x15x35kg

Plate loaded HS shoulder press
10x80kg
8x100kg
6x120kg
6x120kg

HS pin loaded chest press
3x10x75kg

Single arm cable side lateral
4x12x20kg

Seated life fitness side lateral machine
4x12x50kg

V-bar pushdowns
15x50kg
15x60kg
15x70kg
15x80kg

Rick123

10-20-2021, 07:55 PM

Had a check up with the coach today, he was very happy with my progress. My bodyfat has remained the same and my body weight has increased by 6 kg in a month. Of course not 6kg of muscle mass.. will be a lot of (IM) fluid and stomach contents, but clearly more massive.

Nutrition has been increased slightly to +- 4900 kcal on training days and 4100 on rest days.

For the next 4 weeks I got a new training split with the focus on legs.

Looks like this:
Mon - Legs (Focus quads/hams)
Di - Back and Biceps
Wo - Chest, shoulders and triceps
Do - Legs (focus hams)
Fri - Rest
Sat - Legs (all round + glutes)
So - Rest

Rick123

10-20-2021, 08:01 PM

LEGDAY 20/10/21
Lying leg curl
3-4 warm up sets
Then 2 workset of 8 resistance from workout partner, 3th set 8 reps the immediately 5 reps without the extra resistance and finish of with 10 partials

3x8x30kg last set + 5 reps without extra resistance + 10 partials

Barbell squats
Sets of 8 build up to one all out set
8x60kg
8x100kg
8x140kg
8x180kg
8x200kg

Bulgarian db split squat
10x30kg
10x40kg
10x50kg
10x60kg — 10 sec iso hold —dropset 10x50kg —- 10 sec iso hold — dropset 10x40kg

Pendulum squats (banded)
1 all out set van 8 reps
8x60kg

Stiff legged db deadlifts (3-4 sec negatives)
3x10x60kg

Standing calve raises
3 sets van 30 reps x 20kg
After every set do 10 single leg calf raises with bodyweight.

Really happy with the amount of weight i could squat. About half a year since i barbell squatted, so not bad at all! My workout partner couldn’t finish the workout after the dropsets and iso hold on the bulgarians he went for a puke fest😂

Rick123

10-21-2021, 11:06 AM

914
915
916
917

Shape update, these are from last saturday!

DarrenW29

10-21-2021, 07:07 PM

Great work HUGE difference in quads arms amazing gains and still in great shape brilliant doing it right 💪💪

Rick123

10-21-2021, 08:31 PM

Great work HUGE difference in quads arms amazing gains and still in great shape brilliant doing it right 💪💪
Thanks bro, growing season in full swing, it’s not going to take long before i’m going to hit a bodyweight PR and i’m not even pushing kcals that hard yet :)

Excited to start the leg emphasised program the upcoming week, hams, quads and calves still need to improve a lot!

Rick123

10-22-2021, 01:51 PM

BACK/HAMSTRINGS (22/10/21)
S.A. Front HS lat pulldown
10x60kg
8x65kg
6x70kg (PR)
6x70kg (PR)

Cable lat pulldowns
10x103kg
8x110kg
7x117kg
6x117kg

Dual rope cable pullovers
10x70kg
8x75kg
6x80kg
6x80kg

Lat stretchers
15x54kg
12x61kg
10x68kg

Seated leg curls
19x92,5kg (+2,5kg + 1 rep)
16x92,5kg (+2,5kg + 1 rep)
14x92,5kg (+2,5kg + 1 rep)
13x92,5kg (+2,5kg + 2 reps)

Lying leg curls
3x12x30kg

Stiff legged DB deadlifts
(heels elevated, 3 sec negatives)
4x20x52kg (+2kg)

Rick123

10-23-2021, 12:01 PM

ARMS/CALVES/ABS (23/10/2021)
Superset:
Overhead rope extensions
3x15x45kg
Life fitness dip machine
3x12x120kg

Superset:
Lying db extensions
4x15x18kg
Dumbell hammer curls
4x10x22kg

Triset:
Reverse grip ez bar cable pushdowns
4x15x45kg
Ez bar cable pushdown
4x15x45kg
Barbell curls (3-4 sec negatives)
4x12/15x30kg

Single arm db preacher curls
4x10x16kg (+2kg)

Seated calve raises
4x12x55kg

Leg raises
4 x failure

Another great workout in the books!

Rick123

10-25-2021, 05:09 PM

LEGDAY 25/10/21
Lying leg curl
3-4 warm-up sets
Followed by 2 worksets off 8 met resistance from training partner, 3th set 8 reps followed by 5 reps without resistance followed by 10 partials.

3x8x30kg last set + 5 reps without extra resistance + 10 partials

Barbell squats
Sets van 8 until absolute failure
8x60kg
8x100kg
8x140kg
8x180kg
7x210kg (+10kg - 1 rep)

Bulgarian split squat in smith
10x30kg
10x40kg
10x50kg
10x60kg — 10 sec iso hold —dropset 10x50kg —- 10 sec iso hold — dropset 10x40kg

Pendulum squats (banded)
1 all out set van 8 reps
8x65kg (+5 kg)

Stiff legged db deadlifts (3-4 sec negatives)
3x10x65kg (+5kg)

Standing calve raises
2 warm up sets followed by 2 worksets... 10 reps, rest pause and 10 reps again, this is one set.

Rick123

10-26-2021, 03:58 PM

CHEST/SHOULDERS/TRICEPS 26/10/21
Incline db press10x20kg warm-up
10x30kg warm-up
10x40kg warm-up
10x50kg
10x60kg
8x60kg

Plate loaded HS flat press
(Slight pause at the bottom)
3x6x120kg

Decline barbell press
3x20x80kg

Incline flyes with manual resistance
(4 sec negatives)
4x8x22kg

Dumbell side laterals
3x10x20kg last set + 20 partials from below

Bent over db rear laterals
3x40x10kg

V-bar pushdowns
4x15x60kg

Overhead rope extensions
4x15x35kg + 20 sec stretch after every set

Rick123

10-27-2021, 04:43 PM

BACK/BICEPS/ABS 27/10/21
One arm db row
8x20kg warm-up
8x30kg warm-up
8x40kg warm-up
8x50kg
8x60kg
8x70kg
8x80kg

HS low row
4x8x140kg

Single arm cable lat pulldown
4x10x65kg

Incline db row
3x10x40kg

Banded hyper extensions
4x12x blue res. band

Fat grip barbell curls (3-4 sec negatives)
4x10x30kg

One arm db preacher curls
4x10x14kg

Leg raises
4 x failure

Rick123

10-28-2021, 03:58 PM

HAMSTRINGS/CALVES 28/10/21
Single leg seated leg curls
(12 reps right, 12 reps left, without rest breaks until 4 sets are complete)

4x12x25kg

Ham killer
3 sets till failure (12, 10, 9)

Watson leg press (high & wide)
3x15x360kg

Dumbell iso tension
(On a decline bench with a db between the legs)
3 x 30 sec x 24kg

Seated calve raises
4x12x57,5kg (+2,5kg)

Rick123

10-30-2021, 10:57 AM

LEGS 30/10/21
Sumo stance DB squats (paused at the bottom)
4x15x80kg

Butt blaster
12x60kg
12x80kg
12x90kg

Bulgarian split squat (3-4 sec ecc./glute focus)
3x12x60kg

Leg extensions
(2 all out set)
Set #1
10x 105kg + 4x with help of trainingspartner ... 5x forced reps + 10 sec iso hold

Set #2
10x105kg ds 8x85kg ds 8x55kg (+4 reps with spot) + 5 forced reps + 10 sec iso hold

Seated calf raises
5x15x40kg

Rope crunches
4 x failure

Legs really starting growing now! People even noticed and told me today during legs. So i’m happy :)

emperorcaliano

10-30-2021, 03:19 PM

914
915
916
917

Shape update, these are from last saturday!

thats a crazy conditionning bro, hell yeah !!!

Rick123

11-02-2021, 05:50 PM

thats a crazy conditionning bro, hell yeah !!!
Thanks brother!

Rick123

11-02-2021, 05:52 PM

CHEST/SHOULDERS/TRICEPS 02/11/21
Incline db press
10x20kg warm-up
10x30kg warm-up
10x40kg warm-up
10x50kg
10x60kg
9x60kg (+1 rep)

Plate loaded HS flat press
(Slight pause at the bottom)
3x6x125kg (+5kg)

HS Iso-lateral benchpress
3x20x40kg

Incline flyes with manual resistance
(4 sec negatives)
4x8x22kg (+4kg)

Dumbell side laterals
3x12x20kg laatste set + 20 partials from below (+ 2 reps)

Cable rear lateral raises
3x40x10kg

V-bar pushdowns
4x15x75kg (+5kg)

Overhead rope extensions
4x15x50kg + 20 sec hold in the stretch na after every set

Really good workout, super pumped and full upperbody during the workout, i think it’s the calorie increase :)

Rick123

11-03-2021, 05:51 PM

BACK/BICEPS/ABS 03/11/21
One arm HS row
8x20kg warm-up
8x40kg warm-up
8x60kg
8x80kg
8x90kg

HS low row
4x8x145kg (+5kg)

Single arm cable lat pulldown
4x12x65kg (+2 reps)

Incline db row
3x12x40kg (+2 reps)

Barbell curls (3-4 sec negatives)
4x10x40kg

One arm db preacher curls
4x10x14kg

Alternating db hammer curls
3x12x18kg

Banded hyper extensions
4x15x blue res. band (+3 reps)

Leg raises
4 x failure

Rick123

11-04-2021, 09:30 PM

HAMSTRINGS/CALVES 04/11/21
Single leg seated leg curls
(12 reps right, 12 reps left, without any breaks 4 sets in total)

4x12x27,5kg (+2,5kg)

Ham killer
4 sets till failure (15, 12, 10, 9)

Watson 45 leg press
(High and wide)
15x320kg
15x360kg
15x400kg

Dumbell iso tension
3 x 30 sec x 26kg (+2kg)

Seated calve raises
5x15x40kg

Rick123

11-06-2021, 12:56 PM

LEGS 06/11/21
Sumo stance smith machine squats
4x10x120kg

Butt blaster
3x12x90kg

Bulgarian split squat (3-4 sec ecc./glute focus)
3x12x65kg (+5kg)

Leg extensions
(2 all out set)
Set #1
10x 105kg + 4x with help of trainingspartner ... 5x forced reps + 10 sec iso hold

Set #2
10x105kg ds 8x85kg ds 8x55kg (+4 reps with spot) + 5 forced reps + 10 sec iso hold

Standing calf raises
4x15x40kg

Decline bench crunches
4 x failure

Legs are really growing! Also reached bodyweight PR of 247 lbs / 112,3kg today so things are going in the right direction :)

Rick123

11-08-2021, 06:53 PM

CHEST/SHOULDERS/TRICEPS 08/11/21
Incline db press
10x20kg warm-up
10x30kg warm-up
10x40kg warm-up
10x50kg
10x60kg
10x60kg (+1 rep)

Plate loaded HS flat press
Slight pause at the bottom
3x6x130kg (+5kg)

HS Iso-lateral benchpress
3x20x40kg

Incline flyes with manual resistance
(4 sec negatives)
4x8x24kg (+2kg)

Dumbell side laterals
3x12x20kg last set + 20 partials from the bottom, last set triple ds 10x16kg ds 8x12kg ds 8x8kg

Cable rear lateral raises
3x40x10kg

V-bar pushdowns
4x15x75kg

Overhead rope extensions
4x15x50kg + 20 sec hold in the stretch

Rick123

11-09-2021, 06:49 PM

LEGDAY 09/11/21
Lying leg curl
3x8x30kg first 8 reps with resistance from trainingspartner +5 reps without resistance + 10 partials

Barbell squats
8x60kg
8x100kg
8x140kg
8x180kg
6x215kg (+5kg - 2 reps) PR

Bulgarian split squat in smith
10x40kg (+5kg)
10x50kg(+5kg)
10x60kg(+5kg)
10x70kg— 10 sec iso hold —dropset 10x40kg —- 10 sec iso hold — dropset 10x20kg

Pendulum squats (banded)
1 all out set of 8 reps
8x65kg

Stiff legged db deadlifts (3-4 sec negatives)
3x10x70kg (+2,5kg)

Standing calve raises
15x50kg + 10 bodyweight calf raises
13x50kg + 10 bodyweight calf raises
12x50kg + 10 bodyweight calf raises
10x50kg + 10 bodyweight calf raises

Can't remember ever squatting 215kg for 6 reps that clean. Spotter also did nothing just standing behind me for mental support. Even with better execution than last week 210kg

Rick123

11-10-2021, 08:50 PM

BACK/BICEPS/ABS 10/11/21
One arm HS row
8x20kg warm-up
8x40kg warm-up
8x60kg
8x80kg
8x95kg (+5kg)

HS low row
4x8x150kg (+5kg)

Single arm cable lat pulldown
4x12x70kg (+5kg)

Incline db row
2x15x40kg (+3 reps)
1x12x40kg

Single arm cable curl
4x10x30kg

One arm db preacher curls
4x10x14kg

Alternating db hammer curls
3x12x18kg

Reverse hyper extensions
4x10x60kg

Leg raises
4 x failure

Solid workout, i keep making weekly progress. Had another check in today and coach is very satisfied with how things are going. Body weight continues to rise steadily and strength during the workouts is top notch, continuing everything unchanged until I plateau again.

Rick123

11-13-2021, 11:55 AM

ARMS/CALVES/ABS 13/11/21
Superset 1:
Straight bar pushdowns 4x15x80kg
Alternating db curls 15, 12, 10, 8

Superset 2:
Preacher curl machine 4x12x45kg
Dips machine 4x15x120kg

Superset 3:
Seated overhead DB extensions 4x10x50kg
Dumbell hammer curls 4x10x20kg

Superset 4:
Wide grip cable curls 3x15x50kg
Rope pushdowns 3x15x40kg

Standing calf raises superset BW calf raises
4x12x50kg - 4x10xBW

Decline bench crunches
4 x BW x failure

Rick123

11-15-2021, 07:30 PM

CHEST/SHOULDERS/TRICEPS 08/11/21
Incline db press
10x20kg warm-up
10x30kg warm-up
10x40kg warm-up
10x50kg
10x60kg
10x60kg

Plate loaded HS flat press
(Slight pause at the bottom)
3x6x130kg (+5kg)

HS Iso-lateral benchpress
3x20x40kg

Incline flyes with manual resistance
(4 sec negatives)
4x8x26kg (+2kg)

Unilateral standing machine side laterals
4x12x10kg last set + 20 partials vanuit onderin,

Reverse pec deck
3x40x68kg

V-bar pushdowns
4x15x75kg

Overhead rope extensions
4x15x35kg + 20 sec hold in the stretch

Rick123

11-16-2021, 06:27 PM

Did something completely out of the box today. Since i got some niggles with my knees i didn’t went heavy on legday today but did a gaint set leg workout. The pump was INSANE and i was gasping for air at the end of every set[emoji23] I felt my quads way better then i normally do, i think going (too) heavy my glutes are taking over. Tomorrow i got a new check up with my coach, i’ll also let him now, maybe i’ve to adjusting something in my leg workouts to really isolate more instead of heavy loading.

The workout went as following:

4 gaint sets (no rest in between, after completing a full set take 2-3 min rest and repeat)

1. Leg extensions 20 reps
2. Lying leg curls 20 reps
3. Close stance 45 degree leg press 20 reps
4. Reverse v-squat machine 20 reps
5. Horizontal machine leg press 20 reps

After finishing of the gaint sets i did one more set on the leg extensions 15 reps with 5 sec holds at the top between every rep.

Stiff legged db deadlifts (slow and controlled)
3x15x40kg

Standing calf raises superset with BW Calf raises
5x10x50kg - 5x10xBW

emperorcaliano

11-17-2021, 11:33 PM

Diet looks good, training is on point, I guess you're going to do some mad blast!!
You can't go wrong with that !! Hehe

I was about to say the same thing

Rick123

11-18-2021, 05:01 PM

HAMSTRING/CALVES 18/11/21

Superset
Lying leg curl 4x20x20kg
Seated leg curl 4x10x50kg (Peak contractions, 1 sec hold rep 1, 2 sec hold at rep 2 all the way to 10 sec hold and 10 reps)

At this point my hamstrings where absolutely pumped like crazy!

Nordic ham curl
15xBW
12xBW
11xBW

V-squat goodmornings
3x15x140kg

DB hamstring iso tension
3 x 30 sec hold x 28kg

Abductor machine
3x20x152,5kg

Superset:
Seated calve raises 4x15x40kg
Standing calf raise 4x10x40kg

emperorcaliano

11-20-2021, 04:42 AM

Lucky primo oxy ?
Wish I could be on the primo :(

Primo deffo one of my fav compound, high dosage gives nice clean gains

DarrenW29

11-20-2021, 09:59 AM

Primo deffo one of my fav compound, high dosage gives nice clean gains

Awesome bro never used but would love too

Rick123

11-20-2021, 04:05 PM

CHEST/SHOULDERS/CALVES
Flat db press
8x65kg
10x60kg

Incline HS press
10x150kg
12x120kg

Pin loaded HS chest press
3x10x96kg last set ds 8x64kg ds 8x33kg

HS machine chest fly
3x15x89kg

Single arm cable lateral raises
4x12x20kg

HS reverse peck deck
4x20x89kg

Standing calf raises
5x12x55kg

Rick123

11-20-2021, 04:06 PM

Primo deffo one of my fav compound, high dosage gives nice clean gains
Primo is also one of my favorites, lean steady gains with almost no side effects!

Rick123

11-21-2021, 11:26 AM

ARMS/ABS 21/11/21

Superset 1
Seated db curls 4x8x20kg
Ez bar cable pushdowns 4x10x90kg

Superset 2
Dumbell hammer curls 4x10x20kg
Seated overhead machine ext 4x10x50kg

Superset 3
Preacher curl machine 4x12x30kg
Lying db extensions 4x10x16kg

Dips machine
4x max weight x15

Machine shrugs
4x15x100kg

Superset
Bench crunches 4x failure
Leg raises 4x failure

Got another check in with the coach this week. Kcals got another increase, training days 5800, rest days 4800 kcals as my bodyweight started to stall at 249 lbs again. No changes at the PED’s.

Next 4 weeks will be focussing on arms as that is my second muscle group that needs more work

Rick123

11-22-2021, 06:50 PM

LEGS/CALVES 22/11/21

Gaint sets (4 sets total)
Leg extensions peak contraction 20 reps
Lying leg curls 20 reps
Watson leg press 20 reps
Reverse v-squat 20 reps
HS iso lateral legpress 20 reps

Superset (2 sets total)
Leg extensions 10 reps
Walking BW lunges till failure

Stiff legged db deadlifts
3x15x50kg

Seated calf raises
5x15x40kg

Legs where insanely pumped!

Kcals also got increased by the coach to:
5800 on training days
4800 on rest days

Rick123

11-24-2021, 08:06 PM

BACK/BICEPS/ABS (24/11/21)
Single arm HS front pulldown
4x8x60kg

Incline db rows
4x12x40kg

Close grip cable rows
4x10x100kg

Lat pulldowns
4x8x103kg

HS pullover machine
4x8x80kg

Seated ez bar curls
4x15x30kg

Single arm DB preacher curls
4x8

Incline sit-ups
4 x failure

Workout are still going great, pretty happy with the offseason shape, bodyweight keeps stable despite de kcal increase.

Also got a date for the competition next year! 8 of May will be the competition date :)

Rick123

11-25-2021, 04:59 PM

CHEST/SHOULDERS (25/11/21)
Incline HS press
3x8x160kg

Flat bb press
5x5x130kg

Flat db press
4x8x50kg (last set hold for a 10 sec stretch)

HS machine chest flys
3x12x89kg

Dumbell side lateral raises
4x8x22kg (30 sec breaks between sets)

Bent over DB rear lateral raises
4x12x16kg (30 sec breaks between sets)

Overhead rope extensions
4x10x50kg

Skullcrushers
4x8x30kg

Rick123

11-26-2021, 03:48 PM

LEGS (26/11/21)
Seated leg curls
4x15x86kg

Panatta Hack squats (3-4 sec negatives)
Build up to 1 heavy set of 8
8x40kg
8x80kg
8x120kg
8x130kg

Smith machine lunges
3x15x40kg

Horizontal HS plate loaded leg press
3x30x120kg

Banded stiff legged deadlifts
3x8x140kg

Standing calf raises
3 sets - 10 reps, 10 sec hold repeat 2x (30 reps)

Rick123

11-27-2021, 02:39 PM

ARMS/ABS (27/11/21)
Superset 1
Ez bar cable curls 4x8x35kg
Dual rope pushdowns 4x12x50kg

Superset 2
Incline concentration db curls 4x8x14kg
Pronated db kickbacks 4x8x16kg

Superset 3
Machine preacher curls 4x8x45kg
Life fitness dips machine 4x12x120kg

Hanging leg raises
4x failure

Weight still around 113kg / 249 lbs

Kcals at an all time high at 5900 on training days and 4850 on rest days

Rick123

11-30-2021, 05:18 PM

ARMS/CALVES 30/11/21
Superset 1
Seated dumbell hammer curls 4x8x20kg
Dual rope pushdowns 4x12x50kg

Superset 2
Life fitness seated biceps curls 4x8x65kg
Life fitness dip machine 4x10x140kg

Superset 3
DB Preacher curls 4x8x16kg
Incline DB extenions 4x10x20kg

Standing calve raises
6x8x70kg

Reached a new all time high of 114,5kg this morning, growing by the day! I’ll make some shape updates very soon :)

Rick123

12-01-2021, 04:46 PM

BACK/ABS 01/12/21
Plate loaded HS pullovers
4x10x120kg

T-bar rows
3x10x80kg

Rack pulls
3x8x180kg

Pronated pulldowns
4x10x103kg

Single arm HS low row
4x8x70kg

Incline situps
4x failure

Shitty week so far, my grandpa died today so my mind wasn’t really at the gym. But we made it happen.

DarrenW29

12-02-2021, 10:38 AM

Rick123

12-02-2021, 06:11 PM

CHEST/DELTS/ARMS (02/12/21)
Flat db press
8x50kg
8x60kg
8x62,5kg
8x65kg

Flat bb press
3x8x120kg

Incline HS press
4x10x100kg

HS Machine flys
3x10x103kg

Cable side lateral raises
4x10x20kg (back and forward between shoulders)

Cable rear lateral raises
4x15x82kg (60 sec rest breaks in between)

Superset 1
Cable extensions 4x10x15kg (+10 partials)
Supinated DB curls 4x8x18kg (3 sec negatives)

Superset 2
V-bar pushdowns 4x8x80kg
Incline db hammer curls 4x8x16kg

No time for biceps yesterday so today i did them together with triceps in superset style.

Rick123

12-03-2021, 06:40 PM

LEGS/CALVES (03/12/21)
Seated leg curl
4x10x9g laatste set ds 8x77kg ds 8x56kg + 30 sec iso hold

Hack squats
10x40kg
10x80kg
10x120kg
10x140kg
10x160kg

Horizontal HS plate loaded leg press
3x15x150kg

Walking db lunges
1 all out set x 20kg dumbells

Single leg lying leg curls
3x10x20kg

Seated calf raises
4x55kg - 10 reps, 10 sec hold repeat 2x (30 reps

Rick123

12-06-2021, 05:44 PM

ARMS/CALVES 06/11/21
Superset 1
Ez bar curls wide grip 4x10x30kg
Ez bar curls close grip 4x10x30kg

Superset 2
Dumbell hammer curls 4x8x22kg
Rope pushdowns 4x15x50kg

Superset 3
V-bar pushdowns 4x12x80kg
Decline ez bar skullcrushers 4x10x45kg

Standing calve raises
6x10x60kg

Rick123

12-08-2021, 04:31 PM

BACK/BICEPS/ABS 08/11/21
Incline db rows
4x10x42kg

HS low row
3x8x150kg

Dual handle cable row
4x10x100kg

Single Arm HS front pulldowns
3x10x50kg

Dual rope pullovers
4x10x70kg

Dual rope cable curls
4x15x45kg

Ez bar preacher curls
4x8x30kg

Hanging leg raises
4 x failure

Very solid workout, bodyweight keeps creeping up! This morning it was 115kg / 253 lbs which is an all time high :)

Rick123

12-09-2021, 04:30 PM

CHEST/SHOULDERS/TRICEPS 09/12/21
Incline db press
3x8x65kg

Incline bb press
4x8x100kg

Dumbell chest flys
3x10x28kg

Pronated chest flys
3x12x17,5kg

Dumbell side laterals
4x12x16kg

Reverse pec deck
4x25x68kg (30 sec rest breaks)

Dual rope extensions
4x12x50kg

Life fitness dip machine
4x10x120kg (3 sec negatives between reps)

Rick123

12-09-2021, 04:33 PM

Sorry to hear that bud keep strong like you are doing in the gym he was proud of you 💪

Hey DarrenW29, my apologies i just saw your message! Thanks for the support, he was just in pain the last few weeks (lung cancer) so it was better this way. But things like this are never easy to deal with…

Rick123

12-10-2021, 03:29 PM

LEGS (10/12/21)
Lying leg curls
4 sets x 6 reps x 3 triple dropsets
112kg drop 86kg drop 70kg

Horizontal HS plate loaded leg press
10x100kg
10x120kg
10x140kg
10x160kg
10x180kg
10x200kg
10x210kg

Hack squats
3x20x120kg

Leg extensions rest pause sets
2x25x56kg (2 sec hold at the top)

Dumbell stiff legged deadlift
3x10x50kg

Seated calf raises
3x15x40kg last set ds 10x20kg

Rick123

12-11-2021, 12:35 PM

ARMS/ABS 11/12/21
Superset 1
Rope pushdowns 4x12x40kg
Overhead rope extensions 4x12x40kg

Superset 2
Ez bar skullcrushers 4x12x45kg
Seated db curls 4x8x16kg

Superset 3
Dumbell incline concentration curls 4x8x14kg
Dumbell hammer curls 4x15x14kg

Seated life fitness side raise machine
4x15x37,5kg

Hanging leg raises
4 x failure

Rick123

12-13-2021, 10:23 PM

ARMS/CALVES 14/11/21
Superset 1
Single handle pushdowns 4x15x75kg
Pronated db kickback 4x8x16kg

Superset 2
Lying DB extensions 4x10x20kg
Cable curls 4x10x60kg

Superset 3
Ez bar Preacher curls 4x8x30kg
Ez bar curls 4x8x30kg(3 sec negatives)

Standing calf raises
6x8x65kg

Stupid arm pump, such an easy workout on paper, but once you start supersetting 2 biceps excercises and 2 triceps excercises with eachother the pump will be insane!

Rick123

12-16-2021, 05:01 PM

CHEST/SHOULDERS/TRICEPS (16/11/21)
Flat HS plate loaded chest press
3x8x160kg

Incline bb press
4x10x100kg

Decline db press
3x10x40kg

HS chest flys
3x15x96kg

Seated machine side lateral raises
4x15x35kg

Reverse peck deck
4x15x89kg

Supinated pushdowns with single handles
4x10x50kg

V-bar pushdowns
4x15x70kg + 10 sec iso hold

Workouts are going awesome lately, i can keep making progress at every workout. Next week is another check up with the coach, curious what he’ll tell me to do next.

Rick123

12-17-2021, 03:49 PM

LEGS (17/12/21)
Lying leg curl
4x10x35kg

Banded pause pendulum squats
8x20kg
8x40kg
8x50kg
8x60kg
8x65kg

Watson 45 degree leg press
3x30x200kg

Occluded leg extensions
3x20x50kg

Dumbell stiff legged deadlifts
3x8x60kg

Seated calve raises
4x10x40kg ( 2 sec pause at the bottom + 2 sec hold at the contraction)

Painfull pump and shaking legs at the end, satisfying :)

Rick123

12-18-2021, 12:57 PM

ARMS/ABS (18/12/2021)
Superset 1
Cross body cable extensions 4x12x40kg
Ez bar curls 4x12x30kg

Superset 2
Life fitness dip machine 4x10x140kg
Preacher curl machine 4x12x40kg

Superset 3
SA overhead rope extensions 4x10x30kg
Seated db hammer curls 4x10x18kg

Decline bench crunches
4 x failure

Rick123

12-20-2021, 09:37 PM

CHEST/SHOULDERS/TRICEPS 20/12/21
Gym 80 chest press machine
8x120kg
8x130kg
8x135kg

Incline bb press
6x60kg
6x80kg
6x100kg
6x120kg
6x130kg

Flat bb press
4x6x120kg

Gym 80 machine flys
3x12x80kg

Gym 80 seated shoulder press
3x10x50kg

Reverse pec deck
3x20x75kg + 15 sec is hold

Prone side lateral raises
4x15x14kg

Superset:
Rope pushdowns 4x12x45kg
Overhead rope ext 4x12x45kg

Check up with the coach today, 256lbs right now, heaviest i ever been. Got new bodyfat measurements and it seems like my bodyfat didn’t change! Coach was really happy. Next 6 weeks will be again focus on legs with a new training program. 8 more weeks until prep starts :)

Rick123

12-21-2021, 07:32 PM

LEGS 21/12/21
Lying leg curls
4x8x85kg + 5 slow partials from the bottom

Adductor machine
4x12x120kg

Gym 80 reverse hack squat (3 sec negatives)
8x40kg
8x80kg
8x120kg
8x160kg
8x200kg
8x240kg
8x280kg

45 degree leg press
5x15x280kg

DB stiff legged deadlift
4x10x50kg

Standing calf raises
3x10x70kg
1 set >50% 10x35kg… 10 sec hold at the top 10x35… 10 sec hold at the top 10x35kg… 10 sec hold at the top

Rick123

12-22-2021, 07:17 PM

BACK/BICEPS/ABS 22/12/21
One arm machine row
3x8x100kg

Chest supported t-bar row
4x10x75kg

Neutral grip cable row
4x10x100kg

Mag grip (medium width) pulldowns
3x10x80kg

Wide grip assisted pull ups
3x8

Gym 80 Preacher curl machine
4x10x40kg

Db hammer curls
4x8x20kg

Leg raises and incline sit ups
4 x failure

Insane pump in the back, man what do i love chest supported t-bar rows! Only excercise for back i miss the gym i normally workout at.

Rick123

12-24-2021, 09:56 PM

LEGS/CALVES 24/12/21
Leg extensions
4x10x100kg

Single leg machine leg press
4x10x100kg

Lying leg curls
4x10x75kg

Gym 80 hack squat (3 sec negatives)
10x60kg
10x80kg
10x100kg
10x120kg
10x140kg

Barbell stiff legged deadlifts
4x10x140kg

Seated calf raises
5x10x60kg

Time to enjoy some good foods now! Merry Christmas everybody ;)

Rick123

12-25-2021, 11:32 AM

ARMS/ABS 25/12/21
Seated db curls (3 sec negatives)
4x8x16kg

Cable rope hammer curls
4x10x50kg

DB preacher curls
4x10x14kg

Dual rope triceps extensions
4x12x50kg

Dip machine
4x10x120kg

Overhead rope extensions
4x10x45kg + 10 sec hold at the stretch after every set

Leg raises
4x failure

Quick arm workout before we’re going to the family for Christmas.

Rick123

12-27-2021, 12:59 PM

LEGS/CALVES 27/12/21
Lying leg curl
4x10x75kg last set ds 8x50kg ds 8x30kg

45 degree Legpress
8x160kg
8x200kg
8x240kg
8x280kg
8x320kg
8x360kg

Gym 80 reverse hack squat (3 sec negatives)
4x10x280kg

Single leg leg extensions
4x10x40kg last set ds 8x25kg ds 8x15kg

Dumbell stiff legged deadlifts
3x12x50kg

Standing calf raises
3x10x70kg
1 set >50% 10x35kg… 10 sec hold at the top 10x35… 10 sec hold at the top 10x35kg… 10 sec hold at the top … 10x35kg… 10 sec hold at the top