Max-ot_mass Road to 5% bf

[Maxmonzter]

didn´t do much these week, felt kinda weak so i had a week off from training, will be back at. it at 100%. for the week i ate really good , no cheating

 

[GritsandCheese]

post some pics

 

[Maxmonzter]

today´s training

squats:
-110kg 5 reps

stiff leg deadlifts:
-130kg 5 reps
-130kg 5 reps

db slight incline press:
-40kg 5 reps
-40kg 5 reps

weighted dip:
-25kg plate 5 reps

pullups:
-15kg plate 5 reps
-15kg plate 5 reps

bb rows:
-100kg 5 reps
-100kg 5 reps

db shoulder press:
-30kg 5 reps

bb curls:
-40kg 5 reps
-45kg 5 reps

two arm db extension:
-35kg 5 reps
-35kg 5 reps

2 sets calves
2 sets abs

cardio: 30 min low intensity walking, couse the low carbs

 

[Maxmonzter]

squats:
-110kg 5 reps
-110kg 5 reps

leg curls:
-150lbs 5 reps
-130lbs 5 reps

bench press:
-80kg 5 reps
-90kg 5 reps
i haven´t done bench since i started hst so that must be around 6 weeks

weighted dip:
-25kg plate 5 reps

pullups:
-15kg plate 5 reps
-15kg plate 5 reps

bb rows:
-100kg 5 reps
-100kg 5 reps

db lateral raises:
-20kg 5 reps

db curls:
-22kg 5 reps
-22kg 5 reps

rope pushdown:
-60kg 5 reps
-60kg 5 reps

2 sets calves
2 sets abs

reflection:
i was so sore when i started today´s training, my hams,lats,chest were the part that hurt the most. gotta do what u gonna do, pretty impressed how well i did on bench press cuz i haven´t done them for a long time. decided to do 2 sets for squats, don´t feel that 1 set is enugh tho.

 

[Maxmonzter]

quats:
-110kg 5 reps
-110kg 5 reps

stiff leg deadz:
-130kg 5 reps
-130kg 5 reps

db incline press:
-40kg 5 reps
-40kg 5 reps


weighted dip:
-30kg plate 5 reps kinda easy

pullups:
-20kg plate 5 reps
-20kg plate 5 reps

db rows:
-45kg 5 reps
-45kg 5 reps

db rear laterals:
-27kg 5 reps
-27kg 5 reps

db preacher curls:
-20kg 5 reps
-20kg 5 reps

rope pushdown:
-60kg 5 reps
-60kg 5 reps

2 sets calves
2 sets abs

didn´t have time for cardio but will do some jump rope on the weekend

 

[SiCK]

didn´t have time for cardio but will do some jump rope on the weekend

Do you have a jump rope at home? Is there reason why you couldnt get up an hour earlier this morning to do cardio?

 

[Maxmonzter]

yeah i do have a jump rope at home. well i only have time to workout in the evening cuz i work so early and long hours

 

[pGhi]

You came from gym now?

 

[Rocky]

Nice work. Some impressive lifts there.

DB Incline, chins and preachers really stand out.

 

[Maxmonzter]

today: leg and cardio

squats:
-100kg 6 reps
-110kg 5 reps

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

stiff leg deadlifts:
-130kg 6 reps
-130kg 6 reps

cardio:
-jogging pace 9,0 for 20 mins, man i was dead at 10mins but keept pushing

 

[Tunen]

sooooo... this is what you call dedication?

 

[Maxmonzter]

Arms and abs today and cardio ofcourse

bb curls:
-45kg 6 reps
-50kg 5 reps........damn strong today

db curls:
-22kg 6 reps
-25kg 5 reps

cable curls:
-70kg 6 reps

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

pushdown:
-80kg 6 reps
-90kg 6 reps

one arm db extension:
-17kg 6 reps

2 sets cable crunches 15 reps

cardio:running at speed 9,0 20 mins the endurance is coming slowly tho

 

[pGhi]

^^ Why so low reps?

 

[Maxmonzter]

^^ Why so low reps?

it has worked in the past and also my diet is low carb so that is the main reason

 

[SiCK]

it has worked in the past and also my diet is low carb so that is the main reason

so it´s around 250g protein,85g carbs and 70g fats and 2000 Cals

Your diet isn't low carb? Then what the heck is it then?

 

[Maxmonzter]

the carbs are just vegtable, so no real carbs there until my re-feed day

 

[Maxmonzter]

today:shoulders,traps,cardio 2x

bb military press:
-60kg 6 reps
-70kg 6 reps
-80kg 6 reps
-90kg 2 reps. failed on the 3rd

db laterals:
-17,5kg 6 reps
-17,5kg 6 reps

db rear laterals:
-25kg 6 reps
-27kg 6 reps

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

cardio: in the morning when i woke up at 5 am 20 mins of jump rope
after workout 20 mins of jogging at pace 9,0 pretty intense

 

[Braaq]

Try to hit some more side laterals and rear delts. Bringing out your side delts will make you look broader and give the illusion of a smaller waist, also rear delts are usually a problem for most so dont neglect them with just a few sets.

Also if your trying to get to really low bf levels you need to fluctuate your carb intake and if your carbs are going to be that high then you need to really lower your fat intake. Fat intake (while dieting) should be higher if you have really low carbs so that the fat will be used as an energy supply instead of being stored.
From looking at previous pics I would have to say you need to get about 30-45 mins of cardio 2 times a day (morning and night) and eat more fish for your protien source. This will help you get leaner and dont stick to a set amount of carbs, again have a no carb day or two then go up, then go down. This will help speed up your metabolism. This is the easy way of explaining it but you can ask others as well like SICK, Tunen, IS, The Creator, etc.. these guys also have the knowledge on how to diet for shows.
Once youo decide on the way you wanna go you need to stick with it and not change around.. that is a big mistake most bb's make.

Good Luck

 

[Big04pimpin]

Try to hit some more side laterals and rear delts. Bringing out your side delts will make you look broader and give the illusion of a smaller waist, also rear delts are usually a problem for most so dont neglect them with just a few sets.

Also if your trying to get to really low bf levels you need to fluctuate your carb intake and if your carbs are going to be that high then you need to really lower your fat intake. Fat intake (while dieting) should be higher if you have really low carbs so that the fat will be used as an energy supply instead of being stored.
From looking at previous pics I would have to say you need to get about 30-45 mins of cardio 2 times a day (morning and night) and eat more fish for your protien source. This will help you get leaner and dont stick to a set amount of carbs, again have a no carb day or two then go up, then go down. This will help speed up your metabolism. This is the easy way of explaining it but you can ask others as well like SICK, Tunen, IS, The Creator, etc.. these guys also have the knowledge on how to diet for shows.
Once youo decide on the way you wanna go you need to stick with it and not change around.. that is a big mistake most bb's make.

Good Luck

Great Advice. Hopefully Max-OT will listen. He kept changing everything last time if I remeber correctly.

 

[pGhi]

Now you have had some great advices! Just do them Good luck and dont cheat!!