Max-ot_mass Road to 5% bf

[PrinceVegeta]

great session man

 

[ironheart]

really good session bro. big volume and solid weight. those dips are awsome too. good job man

 

[Maxmonzter]

shoulders and basketball

bb shoulder press:
-60kg 12 reps
-70kg 10 reps
-80kg 8 reps
-70kg 10 reps

db laterals:
-12kg 10 reps
-12kg 10 reps
-15kg 10 reps
-17kg 8 reps.....with 2 reps cheating

db rear laterals:
-27kg 10 reps
-27kg 10 reps
-30kg 10 reps
-32kg 8 reps hard as hell

db shrugs:
-40kg 10 reps
-40kg 10 reps
-40kg 10 reps
-40kg 10 reps

then i went to the basketball court since there wasn´t any practice so i did shoot some hoops for an hour, i´ll count that as cardio

 

[PrinceVegeta]

great shoulder session man!!basketball played at a high level really burns calories!!

 

[Maxmonzter]

today back,tricep

bb rows:
-80kg 12 reps
-80kg 12 reps
-90kg 10 reps
-90kg 10 reps

pullups:
-10 reps
-10 reps
-10 reps
-10 reps

db rows:
-40kg 10 reps
-40kg 10 reps
-40kg 10 reps
-40kg 10 reps

v handle pulldowns:
-60kg 10 reps
-60kg 10 reps
-60kg 10 reps
-60kg 10 reps

close grip bench press:
-60kg 10 reps
-70kg 10 reps
-70kg 10 reps
-80kg 10 reps

rope pushdown:
-50kg 10 reps
-50kg 10 reps
-55kg 10 reps
-55kg 10 reps

one arm db extension:
-12kg 10 reps
-12kg 10 reps
-12kg 10 reps
-12kg 10 reps

cardio: 45 mins

 

[Maxmonzter]

Chest and biceps and cardio today

Chest

incline machine press:
-80kg 12 reps
-85kg 12 reps
-90kg 10 reps
-85kg 12 reps

flat db press:
-32kg 10 reps
-32kg 10 reps
-32kg 10 reps
-32kg 10 reps

dips:
-20 reps
-19 reps
-18 reps
-16 reps

db fly:
-15kg 12 reps
-15kg 12 reps
-15kg 12 reps
-15kg 12 reps

Bicep


Db curls:
-15kg 12 reps
-15kg 12 reps
-15kg 10 reps
-15kg 10 reps

cable curls:
-40kg 12 reps
-45kg 12 reps
-50kg 12 reps
-55kg 12 reps

straight bar preacher curls:
-20kg 10 reps
-20kg 10 reps
-20kg 10 reps
-20kg 10 reps

cardio: 50 mins

 

[The Creator]

Good session max! I bet those higher reps gave a mean pump!

 

[Maxmonzter]

looks like i´m 2 contest, a bodybuilding show and a fitness contest a month after that

now on i´ll be doing dips and pullups 2x a week

did today back and cardio

pullups 3 sets
pulldowns:
-70kg 6 reps
-70kg 6 reps

v pulldowns:
-80kg 6 reps
-80kg 6 reps

bb rows:
-100kg 6 reps
-110kg 6 reps

deadlifts:
-130kg 6 reps
-130kg 6 reps

cardio: high intensity 25 mins, need endurance for the fitness

still gonna maintain as much of the palumbo diet as i can, but pre and post i´ll have some carbs

 

[Maxmonzter]

today was dips,shoulders,trap,cardio

Dips:46 reps, 35 reps, 2 mins break between

db shoulder press:
-30kg 5 reps
-27kg 6 reps

db laterals:
-15kg 6 reps
-15kg 6 reps

db rear laterals:
-30kg 6 reps
-30kg 6 reps

db front raises:
-12kg 6 reps

db shrugs:
-40kg 6 reps
-40kg 6 reps

cardio: 5 mins running,5 mins walking,then another 5 mins running and finaly 5 mins walking, a total of 25 mins

shit my endurance is crap, it will come in time i hope

 

[Maxmonzter]

pull up and tricep,cardio

pullups:
-18 Reps
-20 reps....better rythm in this set and went a little faster

close grip bench press:
-70kg 6 reps
-80kg 4 reps

e-z bar extension lying on a bench:
-30kg 6 reps
-35kg 6 reps

rope pushdown:
-50kg 6 reps
-60kg 6 reps

cardio: 25 mins, 10mins of running total tho the rest is walking, need more endurance

 

[PrinceVegeta]

great pullups and tri session man! keep it up

 

[Maxmonzter]

today was dips and chest

bb bench press:
-80kg 6reps
-90kg 4 reps
-80kg 6 reps

db incline press:
-35kg 6 reps
-35kg 6 reps

db pullover:
-42kg 6 reps
-42kg 6 reps

db incline fly:
-20kg 6 reps
-22kg 6 reps

dips:
-45 reps
-34 reps

cardio: running 10mins straight, so that is some improvement since i only could run 5 mins last week

 

[Maxmonzter]

today i did pull ups and back

pullups:
-25 reps
-28 reps better teqnique

pulldowns:
-65kg 6 reps
-65kg 6 reps

v handle pulldowns:
-70kg 6 reps
-70kg 6 reps

bb rows:
-100kg 6 reps
-100kg 6 reps

cable rows:
-80kg 6 reps
-80kg 6 reps

cardio: 10 mins running. total time of 20 mins

 

[Maxmonzter]

today i did pull ups and back

pullups:
-25 reps
-28 reps better teqnique

pulldowns:
-65kg 6 reps
-65kg 6 reps

v handle pulldowns:
-70kg 6 reps
-70kg 6 reps

bb rows:
-100kg 6 reps
-100kg 6 reps

cable rows:
-80kg 6 reps
-80kg 6 reps

cardio: 10 mins running. total time of 20 mins

 

[Hypocrisy86]

keep it up bro, doing very damn well of a good job
keep that aggressiveness

 

[Maxmonzter]

today i did legs,calfs

squats:
-100kg 6 reps
-110kg 6 reps

leg press:
-220kg 6 reps
-220kg 6 reps

leg extension:
-190lbs 6 reps
-210lbs 6 reps

leg curls:
-130lbs 6 reps
-150lbs 6 reps

bb lunges:
-40kg 6 reps each leg
-60kg 6 reps each leg

seated calf raises:
-3 plates 6 reps
-4 plates 6 reps going real slow

leg press calf raises:
-220kg 6 reps
-210kg 6 reps real slow ROM


no cardio. but i did play some hoops. 3-3 and then 2-2 so it will count as cardio

 

[Maxmonzter]

did some arms today abs and cardio

db curls:
-20kg 6 reps
-20kg 6 reps

bb curls:
-40kg 6 reps
-40kg 6 reps

preacher curls:
-12kg 10 reps
-12kg 8 reps

close grip bench press:
-60kg 6 reps
-70kg 6 reps

one arm db extension:
-17kg 6 reps
-17kg 6 reps

rope pushdown:
-40kg 12 reps
-40kg 12 reps

6 sets of 30 reps of abs

cardio: 20 mins running at 10.0
gonna up the speed next week to 12,0

 

[PrinceVegeta]

good sessions man

 

[Maxmonzter]

today was pull ups,back and cardio

pull ups:
-47 reps
-35 reps

cardio: 5 mins on 12,0. i think after this week i can do 10-15 mins on 12,0

 

[Johnny Bravo]

today was pull ups,back and cardio

pull ups:
-47 reps
-35 reps

cardio: 5 mins on 12,0. i think after this week i can do 10-15 mins on 12,0

so you did 47 reps in one set?