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Thread: MTS Sponsored log

  1. #151
    Quote Originally Posted by emperorcaliano View Post
    looking fantastic brother !!!
    Thanks mate!! After vacation it’s all about putting on quality muscle now a little deload time and enjoying food

  2. #152
    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.

  3. #153
    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!

  4. #154
    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!

  5. #155
    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.

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