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On Restdays i cut again 100g cooked Rice so on Restdays i have 150g cooked Rice (only Carbsource on Restdays)
On Trainingdays i have 250g cooked Rice and a few extra Carbs on Back- and Legday
Legs (Yesterday)
Seated Legcurls
– sets of 12, increase weight each set unti i hit failure at 12 Reps or less
Legextenions
– 1 Top Set to Failure 15 Reps + 5 Drops
Supersquat
– 1 Top Set, 6pps x 5 Reps (Video on my Instagram)
– 1 Restpause Period System – 3 Rounds, 3pps x 8 Reps (Failure)
Legpress
– 3 Straight Sets x 20 Reps
– Standing Calfmaschine
– sets of 15, increase weight each set unti i hit failure at 15 reps or less
– 1 Giantset Rotation for Calfes, 3 Exercises no Rest between
after that 40min Cario
*pps = plates per side
Chest & Delts Yesterday
1 – Dumbell Benchpress
– 1 Top Set with the 50er KG, very slow 8 Reps
2 – Incline Benchpress
– 3pps x 6 + 2 Restpause Peroids
3 – Chestpress
– 3pps x 8
– 2pps x 10
4 – Incline Dumbellflyes
– 3 Sets 12-15 Reps
5 – Cable Flyes
– 50 Reps with many Rests as Possible
6 – Seated Side Laterals
– 1 Top Set with 25kg x 10 Reps
– 1 Set Run the Rack
7 – Cable Side Laterals
– 3 Sets 12 Reps with no Rest, Side after Side
8 – Butterfly Reverse
– 2 Sets to Failure 12 Reps
Shouldersession Friday
1 – HS Shoulderpress
2 – Neckpress
3 – Seated Side Laterals
4 – Cable Side Laterals
5 – Dipmaschine
6 – Frenchpress
7 – Pole Pushdowns
2 Top Sets to complete Failure each Exercise
30min Stairmaster Postworkout
BackWorkout Yesterday
1 – Dumbell Pullovers
2 – Bi-Dumbell-Row
3 – High Row
4 – Dumbell Row
5 – Low Row
6 – Latpulldown
Nothing Special, just 2 true workingsets to failure each exercise.
Again Copy bei Matt:
I didnt use the same weight, but the exercises were almost the same
1 – Lying hamstring Curl
200 x max reps + 2 forced reps155 x max reps + 3 forced reps
2 – Single Leg Leg Ext
Worked up to a max set with the stack reaching failure on his own + 2 forced reps
3 – Cybex Hack Squat
Worked up to a max set with the hack fully loaded up. I believe he got 10-11 at 6 pps
Then we did something I have been doing in the past which was timed rest period sets with a rep goal for each set. Taking 90 seconds between each attempt and maintaining at least 8 reps on each attempt. I initially planned on Brett hitting all sets at the same weight but fatigue set in quick so we ended up doing 5 total sets with a pause at the bottom.
2 sets at 5pps2 sets at 4pps
1 set at 3 pps
4 – Single Leg Leg Press
Did sets of 12 until reaching failure at 12 reps. I would consider his set prior to failure and his failure set where I spotted him both working sets.
5 – Adduction
2 sets to failure here in the 12-15 rep range
6 – Calfmaschine
2 Sets to Failure here in the 15-20 rep range
Today is Backday so i have 60g Carbs more =D
Copy by Matt & Brett – love that Shit
1 – Incline Smith
1 rest pause set of 3 attempts with 30 second breaks then one last 30 second break followed by a rep fighting the eccentric all the way down. (no reduction in weight for the slow eccentric)2 – Hammer Flat Seated Press
First set was a heavy top end set 3ppsSecond set was with 2 plates – the goal was to hit 20 reps in as few rest pause attempts as possible.
3 – Decline Single Arm Press
worked up to a max set 8-10 rep range + Forced rep4 – Cable Fly Leaning chest on incline bench
First Set As many reps as possible pausing at full stretch and full contraction.50 x AMRAP x This was more in the 10-12 rep range + stretch partials
5 – Dips
Today i hit Legs
After Cardio – 98kg (216lbs) – Fasted
Cant upload a current Pic (ERROR), if anybody is interested i post it on Instagram
Arms – last Friday
- Closegrip Smith Benchpress
2pps x 10
1,5pps x 12
- Frenchpress
1pps x 8 (+ Superset with DB-Frenchpress)
- Dipmaschine
3pps x 10
3pps x 9
- Overhead Dumbell Extensions
25kg DB x 8
17,5kg DB x 13
- Seated Dumbell Curls
20kg x 8
17,5kg x 10
- SZ-Curls
15kg each Side x 11
- SpyderCurl Maschine
20kg x 12
Thats it, next Week i will go back to my Classic Split, Pushdays are very Funny because you have a sick Pump and looking bigger but i cant focus each Muscle perfectly and i dont like to train Arms on 1 Day, dont know why.
This Week i will do my Classic-Dorian 4 Day Split and in 2 Weeks i will split my Quads and Hams.
Today i Chestday and i saw on Matts Log the Training with Brett i will copy that =P
Yesterday Legsession:
had a little pain in my left quad so no heavy weights today:
MTUT – Workout
Legextensions
Legpress
Hacksquat
Lunges
Legcurls
CalfsUpdated Meals
Meal1 – 3 Eggs, 8 Eggwhites, 100g Brocoli (Leg- and Backday i remove the Brocoli and add 60g Oats)
Meal2 – 50g Protein from Whey and 15g Almonds – (Leg- and Backday remove all Almonds and add 50g Carbs, Sweet Potatos or Fruits)
Meal3 – 200g Cooked Chicken and 100g Green Beans + 8ml Macadamia Oil
Meal4 – 200g White Fish and 100g Cooked Rice with 30g Walnuts
Intra – 15g EAA, 5g Creatin and 5g Glutamin
Postworkout – 50g Protein from Whey (Leg- and Backday i add 5 Salted – Ricecakes)
Meal5 – 150g Cooked Rice, 200g Lean Beef, 100g Green Beans + 8ml Macadamia Oil
and i add Cardio 20min fasted and 20min Postworkout
Yesterday Pullsession:
• Rope Pullovers
40kg x 10
30kg x 12
• High Row
60kg x 10
45kg x 12
• Barbell Row
3pps x 7
2pps x 10
• Midrow
4pps x 8
3pps x 11• Hyperextensions
3x Bodyweight to Failure
• Reardelt Laterals (Dorian Style)
20kg DB x 8
15kg DB x 11 + Dropset
• Dumbellcurls
20kg DB x 8
15kg DB x 12
• Preacher Curls
1pps x 5
after that 40min Stairmaster
New Week, new Updates, 219lbs fasted
I cut 50g Rice from my Preworkoutmeal and 35g Rice from my Postworkoutmeal
15g Almonds i cut too on Meal2, on Back and Legdays i cut all almonds and add 50g Carbs.
Yesterdays Pushsession:
- Benchpress
3 1/2 pps x 6
2 1/2 pps x 11
- Incline Dumbellpress
40kg DB x 10
30kg DB x 15
- Hammerstrength Shoulderpress
4pps x 6
3pps x 9
- Dumbell Flyes
3 Sets x 10 Reps
- Sidelaterals
25kg DB x 8
20kg DB x 10
- Dips
2x Bodyweight to Failure
- Frenchpress
1pps x 7
- Ropeextensions
30kg on Tower x 12
25kg on Tower x 16
