Max-ot_mass Road to 5% bf

[El Freako]

So how are you going to be addressing these weaknesses?

 

[Maxmonzter]

So how are you going to be addressing these weaknesses?

not sure but i´ll find a way, i´ll do some research on that subject but it cannot be adressed until i start bulking, so i´m guessing in may i´ll adress them

 

[El Freako]

I ask because from looking at your sessions it just seems to be a generic program to me.

 

[Maxmonzter]

I ask because from looking at your sessions it just seems to be a generic program to me.

i agree it´s really basic at the moment but it will change, just need to research how i can bring them up

 

[El Freako]

Train them harder and more often maybe?

 

[Maxmonzter]

so today was upperbody strenght

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

bb rows:
-80kg 5 reps
-90kg 5 reps
-90kg 5 reps
i would have tryed 100kg but i don´t wanna sacrifice form

smith´s shoulder press:
-3 sets 60kg 5 reps

bb shrugs:
-3 sets 100kg 5 reps

no cardio

 

[PrinceVegeta]

Good power session max!

 

[Maxmonzter]

today: power lowerbody

leg press: the real one not a leverage i always use

-210kg 5 reps
-210kg 5 reps
-210kg 5 reps
-could have gone higher well there is always next time

stiff leg deadz:
-100kg 5 reps
-120kg 5 reps
-120kg 5 reps

calf raises-seated:
-65kg 8 reps
-65kg 8 reps
-65kg 8 reps
-60kg 8 reps
-60kg 8 reps

 

[Maxmonzter]

today was:chest,back

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

db flat press:
-25kg 10 reps
-27kg 10 reps
-30kg 8 reps

3 sets cable crossover 12 reps

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

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

db rows:
-3 sets 27kg 10 reps

that is all for today, legs tomorrow

 

[PrinceVegeta]

nice sessions max!

 

[Maxmonzter]

thanks PV

Today was shoulders,arms

db shoulder press:
-20kg 10 reps
-20kg 10 reps
-22kg 10 reps

db laterals:
-3 sets 10kg 10 reps

db rear laterals:
-3 sets 8kg 10 reps

db curls:
-12kg 10 reps
-16kg 10 reps
-18kg 10 reps

bb curls:
-3 sets 30kg 10 reps

hammer curls:
-3 sets 12kg 10 reps

close grip bench press:
-3 sets 60kg 10 reps

rope pushdown:
-3 sets 10 reps

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

 

[El Freako]

Squats are better for power-work Max.

 

[PrinceVegeta]

Good session there max!

 

[Natzo]

keep improving max!

 

[Maxmonzter]

yesterday i just had the worst leg day

did :

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

leg extension:
-110lbs 10 reps
-130lbs 10 reps
-150lbs 10 reps

leg curls:
-3 sets 110lbs 10 reps

standing calf raises:
-3 sets 80kg 20 reps

and left, just was an offday

 

[PrinceVegeta]

scks having off days man, just rest up and hit the gym hard next time!

 

[Maxmonzter]

today i did chest and back

db incline press:
-25kg 9 reps
-27kg 9 reps
-30kg 7 reps
-32kg 5 reps

bb bench press:
-60kg 9 reps
-60kg 9 reps
-70kg 6 reps
-70kg 5 reps

t-bar rows in corner:
-2 plates 25kg´s 9 reps
-+20kg plate 9 reps
-+10kg plate 7 reps
-+10kg plate 5 reps

db rows:
-27kg 9 reps
-32kg 9 reps
-35kg 7 reps
-37kg 5 reps

then a little cardio

question:should i start with the heavy sets or end with them? today i ended with them

 

[PrinceVegeta]

Nice session man! keep it as it is!

 

[Maxmonzter]

today- legs in the 5-9 rep range

squats:
-60kg 9 reps
-70kg 9 reps
-80kg 9 reps
-90kg 7 reps

leg press
-3 sets 150kg 9 reps
was saving for the deadlift

deadlift:
-130kg 9 reps
-140kg 7 reps
-150kg 6 reps
didn´t have time for another set

leg curls:
-3 sets 110lbs 8 reps, rushed through these sets in like 3 mins

i´ll do calf session tomorrow

 

[PrinceVegeta]

Nice session Max! strong deads!