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Friday 12th April 2019
calves + delts + Traps
seated calves – 5 x 15 (rest/pause)
High incline smith press – 5 x 10 (deadstop reps)
superset
incline rear delt raises – 5 x 15
triple drop set side raises – 10, 10, 10 – 5 of those!
one arm side raise machine – 3 x 15 non stop side to side
rear delt cable 5 x 20
triset
super wide lat pulldowns – 5 x 15
triset
DB shrugs – 5 x 10+
+ Abs + stretching!
At this point I have tried everything and I´m not going to do anything anymore that doesn´t agree with my own believes.
Thursday 11th April 2019
calves + chest
standing calf raises – 5 x 15 (rest/pause)
incline DB press – 5 x 4-8 reps
superset
incline machine press – 5 x 10 (rest/pause) last set triple drop
Dips – bodyweight – max reps
superset
cable crossovers – 5 x 10-12
Dumbbell pullovers – 5 x 10 (rest/pause)
superset
machine flat press – 5 x 10 (rest/pause)
+ 6 sets of abs
Wednesday 10th April 2019
Legs
seated leg curls – 5 x 20 (rest/pause)
45 legpress – 10 x 20 (rest/pause)
barbell squat – 5 sets of as many reps as possible with 2 plates per side
horizontal squat machine – 5 x 12 using forced reps
Add-/abductor superset – 3 x 20 each
–> stretching
Didn´t do calves. I´ll add those in tomorrow before chest.
Tuesday 9th March 2019
Back
wide grip pullup – 5 x max – at least 10, do partials if necessary
superset
wide grip pulldown – 5 x 10
smith rows – 5 x 15 (rest/pause)
superset
incline bench db rows – 5 x 10
wide grip pullup – same as wide grip
superset
wide grip pullldown behind head
DB shrugs – 5 x 10+
giant set x 3
seated incline curls – 10 reps
double bicep curls – 10 reps
alternate db – 10 reps
rope hammer – 15 reps
+forearms
Monday 8th March 2019
Chest, Delts, Tris
Flat machine press – 5 strip sets of 10 + 10 – rest/pause
bodyweight dips – 5 x max.
superset
fly machine – 5x 10
–> DC stretch on the dip bars after last set
rear laterals on incline bench – 5 x 15
triset
high incline smith press – 5 x 20
triset
side lateral machine – 5 x 20
Giant set x3:
rope pushdown
Dip machine – (closer grip and more upright)
overhead machine
Close grip pushups – bodyweight x max. reps
+3 sets Abs to failure
6th March 2019
All right. Enough of that shit…
I already lost 5 pounds after only 1 day at FIBO.
I packed up my stuff and left yesterday night. Drove back the 5 hours and arrived at home at 2:00am. Back on schedule today.
I trained calves and legs with a focus on hams. Wasn´t that great of a workout because I still felt tired but I got shit done. That´s what matters.
Matt has ordered me to eat up in order to gain my weight back and I will be on my regular routine tomorrow. Today I got mealprep to do. Talk to you guys later…
April 5th 2019
I´m at FIBO and it really fucks me up. Running around all day, I can feel me getting flatter and losing weight by the minute…
I´m doing my best eat to cambat that.
Training is till the best part of my day. Although it´s in a different environment and I constantly have to take pictures with fans. I´m not complaining. I love it. Best job in the world…
I trained back and tried sticking to my regular routine as much as possible. Didn´t quite work out perfectly but I still got a good session in.
Afterwards I spent 100€ on sushi.
I´ll keep you guys posted on my weight…
March 30th 2019
calves + legs
Superset of standing calves and seated
5 sets of 10 reps each (heavy!), rest/pause if necessary, going back and forth with as little rest as possible, finish both with a 1 minute loaded DC stretch
lying leg curls – 10 strip sets of 10 + 10 – 42,5 +2kg –> 27,5kg
smith deads – 3 plates + 1,25kg – 5 x 10 (r/p)
vertical leg press – 3 plates – 5 x 20 (forced reps)
dumbbell sumo squat – 50kg – 5 x 10
Add- / Abductor superset – 3 x 20 each
–> stretching
March 29th 2019
Back, Biceps
wide grip pullup – 5 x max – at least 10, do partials if necessary
superset
wide grip pulldown – 5 x 10
barbell rows – 5 x 6 -10
superset
supported T-bar – 5 x 10 (rest/pause)
close grip pullup – same as wide grip
superset
close grip pullldown
giant set x 3
seated incline curls – 10 reps
machine curls – 10 reps
double bicep curls – 10 reps
rope hammer – 15 reps
+forearms
March 28th 2019
Chest, Delts, Tris
incline Smith press – 2 plates + 5kg x 20 (rest/pause)
Deadstop rep style
bodyweight dips – 5 x max.
superset
cable cross – 5x 10 – 37.5kg
–> DC stretch on the dip bars after last set
side laterals – 5 x 20 – 15kg
triset
rear delt cable – 5 x 20 – 10,5kg
triset
high incline dumbbell presses – 5 x 20 – 30kg
Giant set x3:
EZ bar pushdown – 52,5 x 10-15
Dips – bodyweight x max. (closer grip and more upright)
overhead rope – 17,5 x 10+
Close grip pushups – bodyweight x max. reps
+3 sets Abs to failure
27th March 2019
All right! Video shoots are over and done with. I think we got some great footage and I can finally go back onto a 100% dead on routine as far as training and eating are concerned. That´s not going to happen when you have to work with a film crew…
Well… I´ll give it my all until next week Wednesday and then I´m invited to come to FIBO by the promoters of the expo. Apparently I am on of Germany´s biggest social media “influencers” and they invited me to come. I even have a fully equipped apartment to stay at for the week for free.
I´ll document the whole trip for my YouTube and I´ll also provide a couple exclusive clips for you guys on the Camp Jansen site.
Tomorrow is going to be chest. Without anybody watching me. Good night…
