Max-ot_mass Road to 5% bf

[Maxmonzter]

thanks for the feedback

yesterday i did legs,calfs

squats:
-60kg 12 reps
-60kg 12 reps
-70kg 12 reps
-80kg 12 reps

leg press:
-130kg 15 reps
-140kg 12 reps
-150kg 12 reps
-150kg 12 reps

front squats:
-4 sets with 40kg for 12 reps

leg exstension:
-4 sets with 90lbs for 12 reps

leg curls:
-3 sets with 70lbs 10 reps
-3 sets with 90lbs 10 reps

stiff leg deadz:
-4 sets with 60kg for 12 reps

seated calf raises 4 sets
leg press calf raises 4 sets

no cardio , but i was wondering if i should do more with calfs?


today is shoulders,arms,cardio

 

[PrinceVegeta]

Session looks solid man!

 

[Maxmonzter]

thanks prince and samoan z

today:shoulders,arms cardio

db shoulder press:
-15kg 12 reps
-17kg 12 reps
-20kg 10 reps
-22kg 10 reps

db rear laterals:
-4 sets with 8 kg for 12 reps

db laterals:
-4 sets of 8kg for 12 reps

db shrugs:
-4 sets with 25kg for 12 reps

e-z bar upright rows:
-4 sets with 30kg 10 reps

db curls:
-2 sets 12kg 10 reps
-2 sets 15kg 10 reps hard as fuck

preacher curls:
-4 sets with 10kg 12 reps

db hammer curls:
-4 sets with 10kg 12 reps

db skullcrushers:
-2 sets with 12kg 10 reps
-2 sets with 15kg 10 reps

one arm db exstension:
-4 sets with 8kg 12 reps

cable pushdowns:
-25kg 10 reps
-30kg 10 reps
-35kg 10 reps
-35kg 10 reps

cardio: running on thredmill for 15 mins at speed 9,0

i just bought some supplements so the protein is up to 250g

 

[Samoan-Z]

Awesome max, keep it up bro.

 

[Maxmonzter]

thanks for the comments big samoan z

here we go for the 2nd chest and back session

db flat press:
-20kg 12 reps
-22kg 10 reps
-25kg 10 reps
-25kg 10 reps

incline machine press:
-40kg 12 reps
-45kg 12 reps
-50kg 12 reps
-55kg 10 reps

dips:
-8 reps
-8 reps
-7 reps
-7 reps

4 sets cable cross over

pullups 1 set 3 reps, weak as hell

bb rows:
-4 sets with 60kg 12 reps

pulldowns:
-2 sets 45kg 10 reps
-2 sets 50kg 10 reps

db rows:
-4 sets with 25kg for 12 reps

pulldown v-handle:
-3 sets with 45kg 12 reps
-1 set 50kg 10 reps

no cardio today, stomach kinda weird

 

[Samoan-Z]

Awesome max, to strengthen pull ups i'd implement some lat pulldowns.

 

[chadcruz]

Awesome max, to strengthen pull ups i'd implement some lat pulldowns.

good advice Samoan I was thinking of recommending the same thing.

 

[miamiracing]

how about lowering the rep range and increase the weight?

 

[Maxmonzter]

how about lowering the rep range and increase the weight?

well it will be fine in time, im going with the scientific hyperthropy rule 8-12 reps but i try to do 12-16 for legs

 

[Maxmonzter]

i just figured that i needed a little strenght in my program so now i do upper and lowerbody days focused on strenght.

so today is upper strenght

bench press bb:
-80kg 5 reps barely
-70kg 5 reps
-75kg 5 reps

bb rows:
-80kg 5 reps
-80kg 5 reps
-90kg 5 reps

db shoulder press:
-3 sets 27kg for 5 reps

db shrugs:
-3 sets 40kg db for 5 reps

cardio:running on treadmill for 10 mins at speed 10,0

 

[PrinceVegeta]

Nice 5 rep session man! dont focus so much on power session this early on in your comeback, strength will come back with time!

 

[Samoan-Z]

Good work max.

 

[Maxmonzter]

thanks samoan z

okay here we go lowerbody strenght

squats:
-100kg 4 reps for 3 sets heavy as hell

leg curls:
-130lbs 5 reps for 3 sets also really heavy

then 6 sets of calf raises nutting to brag about

then cardio: on treadmill for 12 mins on 10,0 speed

 

[El Freako]

Are you trying to train movements or muscles Max? I'm assuming since you're aiming for strength that movements are your goal. In this case you're better off ditching the leg curls because they're an isolation movement and doing a deadlift variation or good-mornings. You can alternate between heavy squats and heavy deads week to week.

Eg.
Week 1
Squats: 6x3 (80-90%)
Good-Mornings: 4x6 (60-70%)

Week 2
Deadlifts: 6x3 (80-90%)
Front Squats: 4x6 (60-70%)

 

[Samoan-Z]

WTF my message didnt post I was saying i am concerned cause you are leg curling more than squatting at higher reps which kinda signifies a couple things

1. the leg curls aren't being doen properly.
2. Quad development is extremely low.
3. Injury imminent.

 

[Maxmonzter]

Are you trying to train movements or muscles Max? I'm assuming since you're aiming for strength that movements are your goal. In this case you're better off ditching the leg curls because they're an isolation movement and doing a deadlift variation or good-mornings. You can alternate between heavy squats and heavy deads week to week.

Eg.
Week 1
Squats: 6x3 (80-90%)
Good-Mornings: 4x6 (60-70%)

Week 2
Deadlifts: 6x3 (80-90%)
Front Squats: 4x6 (60-70%)

i do both actually, 2 days strenght and 3 days hypotrophy

 

[El Freako]

i do both actually, 2 days strenght and 3 days hypotrophy

Why are leg curls on your strength day then?

Do you have this program set out anywhere I can read?

Edit: you want strength and size? Try Westside for Skinny Bastards.
http://www.defrancostraining.com/articles/38-articles/60-westside-for-skinny-bastards-part1.html
http://www.defrancostraining.com/articles/38-articles/64-westside-for-skinny-bastards-part2.html
http://www.defrancostraining.com/articles/38-articles/65-westside-for-skinny-bastards-part3.html

 

[Maxmonzter]

Why are leg curls on your strength day then?

Do you have this program set out anywhere I can read?

Edit: you want strength and size? Try Westside for Skinny Bastards.
http://www.defrancostraining.com/articles/38-articles/60-westside-for-skinny-bastards-part1.html
http://www.defrancostraining.com/articles/38-articles/64-westside-for-skinny-bastards-part2.html
http://www.defrancostraining.com/articles/38-articles/65-westside-for-skinny-bastards-part3.html

it´s something like this but i don´t do the supersets

Sunday: Upper Power
-5x5 or 3x5 for all lifts(5x5 on bulk cause recovery is better, 3x5 on cut)
-Barbell Bench Press
-Barbell Rows
-Military Press
-Barbell Shrugs

Monday: Lower Power
-5x5 or 3x5 for all lifts(5x5 on bulk cause recovery is better, 3x5 on cut)
-Back Squat
-Stiff Leg Deadlift, Or Romanian DL
-6-8 sets of Standing Calf, little higher reps, i like to do 6-8 on heavy days


Tues: Off (I usually do some cardio)


Wednesday: Hypertrophy Chest/Arms
(For hypertrophy days i never go to failure, always stop about 2 reps before failure)

-DB Incline Bech 3x8-12
-Barbell Close Grip Bench 3x8-12
-DB Flat Bench 2x8-12
-Preacher Curls 3x8-12 super setted with
-Standing French Press 3x8-12
-Push Downs 3x8-12 super setted with
-DB Hammer Curls
-Cable Crossovers 3x8-12
-Machine Curl 3x8-12 supersetted with
-Machine Dips 3x8-12

Thursday: Hypertrophy Shoulders/Back/Traps
(For hypertrophy days i never go to failure, always stop about 2 reps before failure)

-DB Shoulder Press 3x8-12 super setted with
-DB Front Raise 3x8-12
-DB One Arm Row 3x8-12 super setted with
-DB Arnold Press 3x8-12
-Lat Pull Down (Wide Grip) 2x8-12 super setted with
-DB Shrugs 2x10-15
-Lat Pull Down (Close grip, palms facing in) 2x8-12 super setted with
-DB Upright Row 2x10-15
-T Bar Row 2x8-12 (Usually too tired/dead to do this last exercise, but some times i do it)

Friday: Hypertrophy Legs/Calves
(For hypertrophy days i never go to failure, always stop about 2 reps before failure)

-Hack Squat 5x8-12 super setted with
-Standing Calf 5x10-15
-Leg Extensions 5x10-15 super setted with
-Sitting Leg Curls 5x10-15 super setted with
-Sitting Calf Raise 4x8-12

 

[El Freako]

it´s something like this but i don´t do the supersets

Sunday: Upper Power
-5x5 or 3x5 for all lifts(5x5 on bulk cause recovery is better, 3x5 on cut)
-Barbell Bench Press
-Barbell Rows
-Military Press
-Barbell Shrugs

Monday: Lower Power
-5x5 or 3x5 for all lifts(5x5 on bulk cause recovery is better, 3x5 on cut)
-Back Squat
-Stiff Leg Deadlift, Or Romanian DL
-6-8 sets of Standing Calf, little higher reps, i like to do 6-8 on heavy days

Well as you can see, no isolation movements so I'd do the deadlifts instead. What percentages are you using?

Tues: Off (I usually do some cardio)


Wednesday: Hypertrophy Chest/Arms
(For hypertrophy days i never go to failure, always stop about 2 reps before failure)

-DB Incline Bech 3x8-12
-Barbell Close Grip Bench 3x8-12
-DB Flat Bench 2x8-12
-Preacher Curls 3x8-12 super setted with
-Standing French Press 3x8-12
-Push Downs 3x8-12 super setted with
-DB Hammer Curls
-Cable Crossovers 3x8-12
-Machine Curl 3x8-12 supersetted with
-Machine Dips 3x8-12

Thursday: Hypertrophy Shoulders/Back/Traps
(For hypertrophy days i never go to failure, always stop about 2 reps before failure)

-DB Shoulder Press 3x8-12 super setted with
-DB Front Raise 3x8-12
-DB One Arm Row 3x8-12 super setted with
-DB Arnold Press 3x8-12
-Lat Pull Down (Wide Grip) 2x8-12 super setted with
-DB Shrugs 2x10-15
-Lat Pull Down (Close grip, palms facing in) 2x8-12 super setted with
-DB Upright Row 2x10-15
-T Bar Row 2x8-12 (Usually too tired/dead to do this last exercise, but some times i do it)

Friday: Hypertrophy Legs/Calves
(For hypertrophy days i never go to failure, always stop about 2 reps before failure)

-Hack Squat 5x8-12 super setted with
-Standing Calf 5x10-15
-Leg Extensions 5x10-15 super setted with
-Sitting Leg Curls 5x10-15 super setted with
-Sitting Calf Raise 4x8-12

I hope you don't wreck yourself with this volume.

 

[Maxmonzter]

so yesterday i did chest,shoulders,tricep volume day

bb bench press:
-3 sets 60kg for 12 reps

incline machine:
-3 sets with 50kg for 12 reps

dips:
-3 sets of 10 reps

machine pec dec: kinda hate that machine
-3 sets with 40kg for 12 reps

db shoulder press:
-3 sets with 20kg for 12 reps

db rear laterals:
-3 sets with 6kg for 12 reps

db laterals:
-3 sets with 8kg for 10 reps

cable pushdown:
-3 sets 40kg for 10 reps

one arm db extension:
-3 sets 10kg for 12 reps

db skullcrusher:
-3 sets 12kg 10 reps

cardio:10 min on treadmill speed 10,0