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 PSL / EP gear i’m using, training programs, shape updates, food updates etc!