Max-ot_mass Road to 5% bf

[ordinary]

Nice lifts man... presses looked great! Be careful with the laterals, though... side laterals are easy to incorporate your traps and you don't want that. You want to be using only the outer head of your shoulder. If you are, cool... jack that weight up, but if you feel you are cheating a bit then back off and make sure your form is right on. Keep it up bro... 11 wks to go!

 

[Maxmonzter]

here we go back, bicep cardio

lat pulldowns:
-75kg 6 reps
-75kg 6 reps

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

v-handle pulldowns:
-85kg 6 reps
-85kg 6 reps

db curls:
-22kg 6 reps
-25kg 6 reps....happy to be back at that weight. good form ofcourse

cardio: am and pm 35 min high incline walking

diet:

meal1rotein shake,oatmeal
meal2:4 eggwhites,oatmeal
meal3rotein shake
meal4:tuna and water
meal5:skyr and water
meal6:skyr and water
meal7atmeal and fishe(pre workout)
meal8atmeal and protein shake (post workout)
meal9:tbs peanut butter and skyr

supplements:
CLA
Xedra cut-fat burner
whey protein

 

[alex]

^this doesn't seem like a good diet.lots of shakes and dairy products,you should not use them
pre contest they make you hold water.what happened to the real food?i mean if it took a couple of shakes and yogurt deserts to get in contest shape then everybody would be in contest shape and why are you walking in your cardio in my opinion sprints and high intensity cardio would be better.

 

[DriDDeRz]

hey bro awesome lifts there, whats your current diet look like?
carbs, protein, fats, cals ?

 

[Daniel Andersson]

Some really good lifts in these two last sessions m8!

 

[Maxmonzter]

hey bro awesome lifts there, whats your current diet look like?
carbs, protein, fats, cals ?

carbs:190
protein:230
fats:30
cals:1940

 

[Maxmonzter]

today i did lots legs,cardio, not enough sleep tho total of like 4-5 hours

bb squats:
-70kg warm up like 15-20 reps
-130kg wich i thought was 120 and i got 4 reps ATG
-130kg 4 reps also ATG Way harder this time

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

db stiff leg deadz:
-45kg 6 reps
-45kg 6 reps

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

seated calf raises:
-70kg 6 reps
-90kg 6 reps

standing calf raises:
-150kg 15 rep squeez reps
-150kg 15 reps squeez reps

cardio:am and pm high incline walking 35 mins

diet:

meal1 atmeal, eggwhites
meal2 rotein shake
meal3 :tuna and water
meal4 : skyr,water
meal5 : eggwhites and 1 yolk
meal6 : oatmeal, protein shake(pre workout)
meal7 : oatmeal, 4 eggwhites (post workout & b4 bed)

new rec 4 cups of coffee never had so many

supplements:
CLA
Xedra cut
Whey protein

 

[Maxmonzter]

today chest,abs,cardio and lots of sleep

bb bench press:
-80kg 6 reps
-90kg 5 reps
-90kg 4 reps

db incline press:
-37kg 6 reps
-37kg 6 reps

dips:
-2x15kg plates 6 reps
-2x15kg plates 6 reps

2 sets abs

cardio: am and pm 35 min high incline walking

 

[Maxmonzter]

shoulder,tricep

db shoulder press:
-30kg 6 reps
-32kg 6 reps

db laterals:
-20kg 6 reps
-22kg 6 reps


db rear laterals:
-27kg 6 reps
-30kg 6 reps

pushdowns:
-80kg 6 reps
-95kg 6 reps

lying e-z bar extension:
-37kg 6 reps
-37kg 6 reps

 

[BigBen]

keep doing what u have to in the gym and in the kitchen to achieve yourgoals max. Your sessions are looking good, stay motivated, when u dont want to go, you better hit it harder bc u know your competetion isnt slacking!

God Bless
Ben

 

[Maxmonzter]

today: chest,tricep and cardio

bb flat bench press
-80kg 6 easy reps
-90kg 6 hard reps

bb incline press:
-70kg 6 reps
-80kg 6 reps

db incline press:
-37kg 6 reps
-37kg 5 reps

one arm db extension:
-17kg 6 reps

db kickbacks
-17kg 6 reps

cable pushdown:
-90kg 6 reps

lying e-z bar tricep extension
-40kg 5 reps, failed on the 6th

cardio: jogging at pace 9,0 for 20 mins, 5 min warm up and 5 min cooldown

 

[The Creator]

^^ Why such low reps on the tri's for those isolation movements?

 

[Maxmonzter]

^^ Why such low reps on the tri's for those isolation movements?

for maximum overload

 

[Maxmonzter]

today: quads and hams and cardio

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

bb squats:
-120kg 6 reps
-130kg 4 reps

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

stiff leg deadz bb:
-130kg 6 reps
-130kg 6 reps

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

stiff leg deadz db:
-45kg 6 reps
-45kg 6 reps

cardio: high intense running 10 mins and 5min warm up and cooldown

 

[MaKaVeLi]

nice sessions there man, it's good to see you're still lifting heavy within 10 weeks out

 

[Maxmonzter]

today i did:back,bicep,shoulders,calfs,cardio

50 reps pullups

bb rows underhand grip: 100kg 6 reps

cable rows v handle:100kg 6 reps
cable rows straight bar: 90kg 6 reps

Db curls: 25kg 6 reps
bb curls: 45kg 6 reps

db shoulder press:
-30kg 6 reps
-32kg 6 reps gonna do 35kg next time

db laterals:
-20kg 6 reps
-22kg 6 reps

db shrugs:
-45kg 6 reps
-45kg 6 reps

2 sets seated calfs
2 sets stanging calf raises


cardio: jogging at pace 8,5 for 20mins. 5 min warm up and 5 min cooldown total of 30 mins

 

[high_five]

Great log bro. Just keep chipping away and soon you'll get where you want to be.

 

[Lionheart]

Good sessions max.

 

[Hypocrisy86]

awesome progression Max!
keep the pounding of the weights going bro!

 

[youngmusclejock]

Any new pics yet max?? you should be at 8 or 9 weeks..