Author Archives: Jacodebruyn

5 Day – SHOCK

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 […]

4 Day – Shock

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 […]

4 Day Split – Balanced

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 […]

3 Day Split – Balanced

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 […]

More Pain More Gain 6 day split

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 […]

Quick low carb meal Steamed makreel

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

Sweetened yoghurt drinks , what to look for

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.  […]

Zma and tribulus test booster

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 test boosters

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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