Monday – Legs & Calves recommended sets & reps Squat wide stance ( 40%1RM,70%1RM,100%1RM ,70%1RM, 40%1RM)x5 Smith machine lunge (1 leg at time) 4×10 Smith Machine squat narrow stance (100%1RM ,70%1RM, 40%1RM,70%1RM, 100%1RM)x4 Leg curl high rep drop sets 4×10 leg extension high rep drop sets 4xDrop set locked knee calf raises full range 5 […]
Author Archives: Jacodebruyn
Monday – Legs & Calves recommended sets & reps Squat wide stance ( 40%1RM,70%1RM,100%1RM ,70%1RM, 40%1RM)x5 Smith machine lunge (1 leg at time) 4×10 Smith Machine squat narrow stance (100%1RM ,70%1RM, 40%1RM,70%1RM, 100%1RM)x4 Leg curl high rep drop sets 4×10 leg extension high rep drop sets 4xDrop set locked knee calf raises full range 5 […]
Day 1 – Legs, calves recommended sets & reps Squat neutral stance 3×8 Stiff legged dead lift 4×8 Leg press neutral foot placement 3×8 Leg curl 3xDrop set leg extension 3xDrop set Calf raises (straight leg) 3x[50 reps] Seated calf raises (bent leg for soleus) 3xDrop set Day 2 – Chest , Biceps recommended sets […]
Day 1 – Legs, calves recommended sets & reps Squat neutral stance 3×8 Stiff legged dead lift 4×8 Leg press neutral foot placement 3×8 Leg curl 3xDrop set leg extension 3xDrop set Calf raises (straight leg) 3x[50 reps] seated calf raises (bent leg for soleus) 3xDrop set Day 2 – Chest , Arms,Ab thickening recommended […]
Monday -Hamstrings/ middle lower back/ calves recommended sets & reps hamstring curls 5×10 reverse hack squats 4×15-20 bent knee still legged dead lifts 5×8-10 kick backs 3×10 seated cable rows 3×8-10 walking lunges with bar on chest 3×16 steps leg extension high rep drop sets 3xDrop set Tuesday – Upper back/ Triceps/ Calves recommended sets […]
Steamed makreel may have alot of salt. But as long as its not eaten in the last week before a photoshoot or competition this is a high protein high omega 3 powerhouse. Not to mention is cheap , fast , and delicious
Sometimes it’s nice to have a nice cold glass of yoghurt drink with all the great fruit flavours. But unfortunately most of these drinks are loaded with both natural and added sugars. While on deeper cutting passes i don’t recommend any kind of milk products this is the only exception in addition to Casein powder. […]
Been trying this pre bedtime zma and tribulus supplement and the results have been decent. Better sleep, more agression in the gym and faster recovery. If your over 23 this would be a great option to try
Bpi sports test boosters. Had some really great results with this stack the last month. It’s not the cheapest stack but I definately recommend it to anyone older than 23, or leading up to a competition.
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