Natural Monster

[SerbMarko]

i do that serb

then whats training for reps mean? man if you trained this way.. u would have gained a lot more mass by now.. sorry to burst your bubble dude.. im trying to help you here.

 

[Maxmonzter]

then whats training for reps mean? man if you trained this way.. u would have gained a lot more mass by now.. sorry to burst your bubble dude.. im trying to help you here.

i just mean i want to get the targeted reps, i try to force the body to do more poundages every time im at the gym. i don´t wanna use the same weight for the exercise next year so im pushing myself to my limits

 

[Tunen]

train with me for 30 mins ill have you puking your guts out.

today i trained with 3 other guys.. one had to sit down cause he got so dizzy.. the other almost puked..

Dramaqueens

and thats gonna get you bigger how? the only way to stimulate new muscle tissue is by forcing the last rep.. indeed the last rep is the only thing that will make you grow.. it will tear down your fast twitch muscles and then by a good diet helps you recover..

And wearing a fanny-pack tightens the waist Seriously Serb - you need to study before lecturing... I call epic mythology

 

[Rocky]

As has been said - 4 hrs - just too much. If you are increasing the weight each time and pushing yourself then that's good. But try knocking back a couple of exercises and pushing yourself really hard on them rather than dividing your energy into too many and not getting the full benefit!

 

[Maxmonzter]

yesterday session:chest,tricep

Incline bench press:
-40kg for 10 reps
-50kg for 10 reps
-60kg for 10 reps
-70kg for 10 reps

decline bench press in smith machine:
-50kg for 10 reps
-50kg for 10 reps
-70kg for 10 reps
-70kg for 10 reps

db flat bench press:
-20kg for 10 reps
-20kg for 10 reps
-22kg for 10 reps
-25kg for 10 reps

db flat flyes:
-10kg for 20 reps
-12kg for 20 reps
-15kg for 20 reps
-17kg for 20 reps

cable crossover:
-4 sets of 20 reps

california press
-10 reps 40kg
-10 reps 30kg
-10 reps 30kg
-10 reps 30kg

revers grip pushdowns:
-4 sets 12 reps

dips between benches:
-4 sets 20 reps

 

[Maxmonzter]

Today´s training: shoulder,traps,lowerbody

bb shoulder press:
-25kg for 20 reps
-30kg for 10 reps
-40kg for 8 reps
-50kg for 8 reps
-40kg for 8 reps

db laterals:
-8kg for 8 reps
-10kg for 8 reps
-12kg for 8 reps
-12kg for 8 reps

Db rear laterals:
-6kg for 8 reps
-8kg for 8 reps
-10kg for 8 reps
-12kg for 8 reps
-12kg for 8 reps

upright rows:
-6kg for 8 reps
-8kg for 8 reps
-10kg for 8 reps
-12kg for 8 reps
-12kg for 8 reps

Db shrugs:
-40kg for 8 reps
-42kg for 8 reps
-42kg for 8 reps
-45kg for 8 reps
-45kg for 8 reps

single leg-leg press:
-70kg for 8 reps
-80kg for 8 reps
-90kg for 8 reps
-100kg for 8 reps
-110kg for 8 reps

smith machine squats:
-60kg for 8 reps
-70kg for 8 reps
-80kg for 8 reps
-90kg for 8 reps
-100kg for 7 reps

-lunges in smith machine for 4 sets

leg extension:
-130lbs for 10 reps
-130lbs for 10 reps
-150lbs for 10 reps
-170lbs for 10 reps

stiff leg deadlifts:
-4 sets with 80kg for 8 reps

leg curls:
-4 sets of 110lbs for 8 reps

i wonder if i get any hyperthropy gains doing 6-8 reps??? that whas the rep range for today session

 

[Dobbs]

^ why dont you listen to rocky by doing legs first before shoulders? Even though the two arent much related you should have a full tank to run off, especially on legs. I also suggest sticking to a solid routine for awhile before changing it, i dotn think your body's that reactant that u have to change it every time u go to the gym.

PS:What's your gameplan for next year competition, how u wanna come into it? I wouldnt say u have to now, but start hitting abs again somewhat soon and hard. DOnt wait till the last minute to do that shit again

 

[Maxmonzter]

PS:What's your gameplan for next year competition, how u wanna come into it? I wouldnt say u have to now, but start hitting abs again somewhat soon and hard. DOnt wait till the last minute to do that shit again

i do think about my next contest and i wanna be shredded, in good shape. im gonna bring the best conditon yet. im doing cardio 3x a week and i will keep doing that until the final 12 weeks start

 

[Maxmonzter]

off day today. niice

 

[fallen]

High rows then shrugs great job those are killer movements so close together

 

[Maxmonzter]

yesterday i did some legs and shoulders

did 12 sets of squats
40kg
50kg
60kg
70kg
80kg
90kg
80kg
70kg
60kg
50kg
40kg

then leg extension

6 sets of 70lbs

leg curls 10 sets

50lbs

shoulder press 6 sets
30kg
40kg
50kg
60kg
50kg
40kg

laterals 5 sets
4kg
6kg
8kg
10kg
12kg

calfs 4 sets of 50reps
30kg

 

[Bulkboy]

good session max ot, bet those shoulders was on fire

 

[Beau]

you compete? where exactly are you from in Iceland

 

[Maxmonzter]

you compete? where exactly are you from in Iceland

i´m from a town called Akranes, and hour drive from Reykjavik

 

[SerbMarko]

legs and shoulders in one session?

 

[SerbMarko]

oh wait.. both of your latest sessions include shoulders.. whats with that?

 

[Maxmonzter]

i forgot to post my sessions sometimes serb

yesterday i did

5 sets of pullups to the fron
bb rows:
-40kg for 12 reps
-50kg for 12 reps
-60kg for 12 reps
-70kg for 10 reps
-80kg for 8 reps

close grip pullups 5 sets 6-10 reps

db rows:5 sets of 10 reps with 30kg db
pulley rows:5 sets 8-10 reps

bb curls:5 sets
incline db curls:
-7kg for 15 reps
-8kg for 12 reps
-9kg for 10 reps
-10kg for 10 reps
-12kg for 8 reps

e-z bar preacher curls:
5 sets with 20kg for 10 reps

high cable curls: 5 sets of 15 reps

 

[SerbMarko]

how are your eating habits right now?

 

[Maxmonzter]

mon-fri:high protein,high carbs not high fat. im eatingatmeal,eggwhites,meat,chicken,protein shake,tuna and my fav skyr wich is a yogurt 10g protein,10g carbs,0,5 fat and i eat around 500g of that

 

[Maxmonzter]

just did some thinking last night for my selection of exercises for body part tell me if it´s good or bad.

quad: squats
front squats
leg extension

hams: leg curls
calfs: standing calf raises
seated calf raises
leg press calf raises

Chest: incline db press
flat db press
dips
decline press in smith machine
bb bench press

back: front pullups
bb rows
close grip v bar handle pullups
one arm rows
straigh bar pullovers at the pulldown station

shoulders: db shoulder press
db laterals
db rear laterals
db front raises
bb shrugs

bicep: bb curls
incline db curls
preacher curls
consetration curls

tricep: e-z bar extension
one arm exstension
two arm extension
rope pushdowns


any good?