Max-ot_mass Road to 5% bf

[Maxmonzter]

today i did:

bb bench press:
-3 sets 80kg 5 reps

machine rows:
-3 sets 70kg 5 reps

db shoulder press:
-3 sets 27kg 5 reps

db curls:
-3 sets 20kg 5 reps

pushdown:
-30kg 5 reps
-35kg 5 reps
-40kg 5 reps

thats all for today

 

[Maxmonzter]

wow this is the most popular log in the mecca hehe lulz

today i did:lowerbody strenght

squats:
-3 sets 90kg 5 reps

stiff leg deadz:
-3 sets 90kg 5 reps

standing calf raises:
-3 sets 100kg 10 reps, don´t do low rep on calfs, i hear it won´t work

then little run on the treadmill

 

[jnutz19]

nice workout max!! you every thought about adding some more stuff. like some leg press and leg extension?

 

[Maxmonzter]

nice workout max!! you every thought about adding some more stuff. like some leg press and leg extension?

just wait to friday, i´ll have more exercises then

thx for the comments man

 

[Hypocrisy86]

Congrats on the workout Max, hope everythings going well with you.

 

[Maxmonzter]

thx for checking hypo, im doing great btw

today i did: chest and back

db incline press:
-22kg 12 reps
-25kg 10 reps
-27kg 8 reps

db flat press:
-22kg 12 reps
-25kg 10 reps
-27kg 10 reps

cable cross over
-2 sets 25kg 12 reps

bb rows:
-60kg 12 reps
-70kg 10 reps
-80kg 8 reps

pulldown to front:
-3 sets 50kg 10 reps

seated cable rows:
-3 sets 50kg 12 reps

did run for 20 mins

read in creator´s tread that u only need 5-10 sets so i´m going by that statement

 

[PrinceVegeta]

Nice going max!

 

[Maxmonzter]

thx for comment jonathan

today i did:shoulders,arms

smith´s shoulder press:
-50kg 8 reps
-50kg 10 reps
-60kg 10 reps

db laterals:
-3 sets 10kg 10 reps

db rear laterals:
-3 sets 9kg 10 reps

db curls:
-12kg 10 reps
-15kg 10 reps
-17kg 10 reps

e-z bar curls 3 sets 10

consetration curls:
-3 sets 10kg 8 reps

lying e-z bar extension:
-3 sets 20kg 10 reps

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

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

 

[Maxmonzter]

today i did some running but yesterday it was a leg day

squats:
-60kg 12 reps
-70kg 10 reps
-70kg 10 reps

leg press:
-3 sets 180kg 10 reps

leg extension:
-3 sets 100lbs 10 reps

leg curls:
-3 sets 90lbs 10 reps

calf raises standing:
-3 sets 70kg 15 reps

 

[Maxmonzter]

today i did:

db incline press:
-32kg 5 reps
-35kg 5 reps
-35kg 5 reps

db rows:
-3 sets 45kg 5 reps

db shoulder press:
-25kg 5 reps
-27kg 5 reps
-27kg 5 reps

3 sets tricep 5 reps
2 sets bicep 5 reps

 

[El Freako]

Not doing WS4SB anymore?

 

[Maxmonzter]

Not doing WS4SB anymore?

nope, just think it´s best to be on a bodybuilding split
don´t see much future in basketball so at this point im just trying to gain lean muscle and be healthy

 

[El Freako]

huLessVictory:

 

[Maxmonzter]

today i did: chest n back

incline machine press:
-50kg 10 reps
-55kg 10 reps
-60kg 10 reps

db flat press:
-22kg 10 reps kinda light
-25kg 10 reps
-27kg 10 reps

cable crossover:
-2 sets 30kg 10 reps

bb rows:
-50kg 10 reps
-60kg 10 reps
-70kg 10 reps

pulldowns:
-50kg 10 reps
-50kg 10 reps
-55kg 10 reps

db row:
-2 sets 25kg 10 reps a bit to light

 

[Maxmonzter]

today was leg day

squats:
-60kg 10 reps
-80kg 10 reps
-90kg 8 reps

leg press:
-160kg 10 reps
-170kg 10 reps
-180kg 10 reps

leg extension-3 sets 110lbs 10 reps

leg curls-3 sets 90lbs 10 reps

stiff-3 sets 60kg 10 reps

standing calf raises:
-70kg 15 reps
-80kg 15 reps
-90kg 15 reps

calf raises in a leg press machine:
-3 sets 160kg 15 reps

then of course my cardio of 30 min run

 

[jwill0214]

Run Downhill it increases the speed you turn your legs

 

[El Freako]

So what's the outline of your new program Max?

Goals? Loading? Etc?

 

[Maxmonzter]

So what's the outline of your new program Max?

Goals? Loading? Etc?

Goals:improve weak points
split training 6x per week,8 sets per muscle
8-12 reps,15 for calfs
mostly get bigger on basic exercises
just getting back to that stage
at this point im trying to lean down a little b4 the bulking
so i guess this is my comeback to the stage



still gonna play basketball, it´s same as always on fridays

 

[El Freako]

What are your weak points?

 

[Maxmonzter]

What are your weak points?

upper chest,rear delt,calfs