growing with mts road to a future pro

1 hour 10 min cardio rest day today feeling good tomorrow will be legs look forward too this

HAMSTRING
lying hamstring curl 3x10 50kg
standing hamstring 3x15-12 25-32-39kg
high leg press 3x20 150-200-300kg
stiff leg bb 2x8 170-170kg
abductor 4x12 84kg
adductor 4x15 50-50-57-57kg


QUAD
leg curl 3x20 66kg drops

calves
machine 3x15 86kg
seated 3x15 180kg

1 hour morning cardio
Good start to the week love mts now back tracking load will increase smartly

TUESDAY
CHEST DELTS
warm up rotator cuff cable pump chest
cable fly 3x15 12-14
^ superset hammer plate press 3x12 40-60-80kg
pin press 3x12 39-52-52kg
machine fly 3x10 66-59-59kg
Lower pec cable fly 3x12 7.5kg



warm up side rest superset rear bent over
rear delt db 3x12 14kg
rear delt cable bent 3x12 7.5kg
rear delt cable high 3x12 5.7-7.5-7.5kg
side raise db 3x12 8kg
side raise cable 3x12 3.4kg
front raise db 3x12 10kg


1 hour fasted cardio

WEDNESDAY
Arms

TRICEP
rope pushdown 3x12 17-19-21kg
pin pushdown 3x12 59-68-77kg
reverse pushdown 1 arm 3x12 7.5kg
kickback 3x12 14-16–6kg


BICEP
standing bb curl 3x12 10-12-16kg
decline bb curl 2x10 10kg
preacher pin 3x12 23kg
hammer bb curl 3x8 20kg

FOREARM
cable curl 4x15 21-26-30-30kg
reverse curl bb 3x12 16kg

THURSDAY
BACK TRAPS REAR DELT

BACK
1 arm middle cable row 3x12 20kg
1 arm high cable low row 3x10 25kg
db high row (upper back) 3x12 30kg
db row chest on seat 3x12 40-50-50kg
rack pull 2x8 140kg
hypers 2x15 20kg plate

TRAPS
smith shrug 2x10-8 80-120kg
db shrug 3x12 40-40-50kg

REAR DELT
db rear delt 3x15 14-18-20kg
db rear delt 3x12 10kg

1 hour fasted cardio
great session again

FRIDAY

CHEST SIDE DELT TRICEP

db press4x15-12 32-40-40-50kg
hammer press 3x10 80-85-85kg
cable cross over 4x15 7.9kg

SIDE DELT
side raise db 6x12 10-14kg
front raise cable 3x12 3.4-5-5kg

TRICEP
pin pushdown 4x15 32-41-41-59kg
cable push down 4x15 14.7-21-21kg

1 hour fasted cardio
Shoulder sore but working through it until surgery

LEGS FLEX


LYING HAMSTRING
3x12-8 45-50-65kg

Leg ext
3x15 75-112-112kg


QUAD
leg press sweep 3x15
200kg


horizontal leg press 2x12
200kg

pendulum 1 all out set
40kg 10

ADDUCTOR
3x10 full stack

CALVES
3x15 superset weight not counted

1 hour cardio
Different gym flex unit for quads was very good never used any the 3 machines before was a great feeling will hit quads here from now on and improve far superior

Training split for this week as we train around the shoulder but still putting the graft in and will continue even after but this will be the split

training split
Monday chest delts bicep
Tuesday back traps forearm tricep
Wednesday hamstring calves glute ad-ab
Thursday arms
Friday back chest traps delt
Saturday quad ham adductor calves (flex unit gym)
Sunday off

morning fasted cardio 1 hour
5 days a week 20 min post W stairs

calories 2500

MONDAY

CHEST DELTS BICEP
warm up rotator cuff cable pump chest
hammer press 3x10 85-100-100kg
cable fly cross over 3x15 10kg
pin press 3x15 52-66-73kg
Lower pec cable fly 3x20 5kg



warm up side rest superset rear bent over
rear delt db 3x15 20kg
rear delt db 3x12 20kg
rear delt cable high 3x12 7.5kg
side raise db 3x12 10-12-14kg
side raise cable 3x12 3.4kg
front raise db 3x12 10kg

BICEP
cable curl 3x15 10kg
preacher curl 3x15 32kg
hammer rope 3x15 21kg

1 hour fasted cardio
20 min cardio post W

very good session will try keep progressing up 3 plate on this machine third time using and improving even though weight means nothing

TUESDAY
BACK TRAPS FOREARM TRICEP

BACK
db row 2x12 50kg
db high row (upper back) 2x10 40kg
high cable row 3x12 25-32-32kg
seated row machine cable 2x12 66kg

TRAPS
db shrug forward 2x15 30kg
smith shrug high 2x12 80kg

FOREARM
reverse curl db 3x15 16kg
cable curl 3x15 17kg

TRICEP heavier stack
pin press pushdown 2x12 54kg
rope pushdown 3x12 12kg
cable 1 arm 2x12 5kg
kickback cable 3x10 3.4kg

Today was 1 hour fasted cardio I’m cutting sessions back due to recovery atm food drop again once it’s up volume back up

WEDNESDAY
HAMSTRING ABDUCTOR ADDUCTOR

HAMSTRING
standing ham curl 3x12 39-45-45kg
high leg press pin 3x12 120kg
stiff bb 2x10 170-180kg
lying hamstring curl 3x15-12 50-59-59kg



ABDUCTOR ADDUCTOR
Abductor 3x10 63-70-70kg
Adductor 3x12 90-104-104kg

CALVES
hack 4x15 120kg

Glute abs 1 hour fasted cardio 20 min post W stairs

FRIDAY

BACK CHEST REAR DELT

BACK
smith row dead stop 2x10 80kg
machine low row 3x10 73kg
cable pullover 3x12 29kg



CHEST
hammer press 3x12-10 80-100-120kg
pin press high 3x15 52-66-73kg
machine fly 3x12 66kg



TRAPS
cable shrug 3x15 32kg


DELTS
machine rear hands inside 3x12 45kg
db rear 3x12 14kg
side raise db 3x12 12kg

SATURDAY

QUAD HAM ADDUCTOR CALVES

HAMSTRING
standing ham 3x12 6 on stack
seated ham 3x12 full stack

QUAD
Leg ext3x15 150-150-150kg
leg press sweep 3x15 200-200-250kg 6
horizontal leg press 2x12 140kg


ADDUCTOR
3x10 full stack

CALVES
seated 3x15
standing 3x15

1 hour fasted cardio
No pendulum today knee felt off but great session to end the week

Had a good reefed yesterday struggled to eat though stomach hurt just prefer cleaner foods had x mas dinner then just whatever I wanted protein bar cottage cheese potatoes bananas sweets crisps cake sausages noodles up 7lbs but look better

But back on diet today

gyms shut but back open tomorrow did my 1 hour fasted cardio and ready to kill training tomorrow and get after it chest delts biceps.

TUESDAY

CHEST DELTS BICEP
warm up rotator cuff cable pump chest
hammer press 3x10 120kg
cable fly cross over 3x15 10kg
pin press 3x15-12 66-52-52kg
Lower pec cable fly 3x20 5kg



warm up side rest superset rear bent over
rear delt db 3x15 24kg
rear delt db 3x15 24kg
rear delt cable high 3x12 7.5kg
side raise db 3x12 10kg
side raise cable 3x15 3.4-5-5kg
front raise db 3x12 12-14-16kg

BICEP
db curl decline 3x10 10kg
preacher curl 3x15 41-45-45kg
hammer decline db 3x12 12kg
concentration curl 3x12kg 5 10 sec rest

1 hour fasted cardio

TUESDAY
BACK TRAPS FOREARM TRICEP

BACK
db row 2x12 50kg
smith row 3x12-10 80-120-120kg
db high row (upper back) 3x10 40-40-50kg
high cable row 3x12 25-32-32kg
seated row machine cable 3x12 73-86-86kg
hypers 3x15 25kg plate


TRAPS
db shrug forward 3x12 50kg
smith shrug high 3x12 80-120-160kg

FOREARM
reverse curl db 3x12 16kg
cable curl 3x12 21kg

TRICEP heavier stack
pin press pushdown 3x12 64kg
rope pushdown 3x12 12-14-17kg
cable 1 arm 3x12 5-7.5-10kg
kickback cable 3x10 5kg

Great session volume upped no cardio today

THURSDAY
HAMSTRING ABDUCTOR ADDUCTOR CALVES

HAMSTRING
standing ham curl 3x12 39-45-52kg
high leg press pin 3x15 134-154-175kg
stiff bb 1x10 190kg worked up to it
db stuff 3x15 30-40-40kg
lying hamstring curl 3x12 59kg

GLUTE
rope 3x15 30-32-32kg

ABDUCTOR ADDUCTOR
Abductor 3x10 70-77-77kg
Adductor 3x12 104kg

CALVES
hack 4x15 120kg
pin press 3x15 127kg

1 hour fasted cardio great session did abs too every session and really loving this

Today was a rest 1 hour fasted cardio then refeed high carb just to refill stores went little hypo on the cardio so it was needed tomorrow usual day of calories

1 hour fasted cardio back on diet dropped 5lbs since Monday but weight could have been more since didn’t look prior to refeed so huge weight drop guessing 10lbs no good

gym Monday training volume will increase also

Todays diet 450 protein 80g carb 40g fats

MONDAY
CHEST DELTS BICEP

warm up rotator cuff cable pump chest
hammer press 3x12 120kg drops
hammer close grip 3x12 60kg
cable fly cross over 3x15 10kg
pec dec inner fly 3x12 36kg
high pin press 3x12 52kg
Lower pec cable fly 3x12 5kg
pin press low 3x12-10 52kg drops

DELTS
rear delt db standing bent over 4x15 18kg
rear delt cable high 4x12 5kg
rear delt machine 3x12 45kg
side raise db 5x12 10kg drops
side raise cable 3x10 5kg
front raise db 3x10 16kg

BICEP
db curl decline 3x12 12kg
preacher curl machine 3x12 32kg
hammer decline db 3x12 12kg
concentration curl cable 3x12 7.5-7.5-10kg

Abs 8 exercises and hypers

1 hour fasted cardio

TUESDAY
QUAD GLUTE HAM ADD-ABD

low leg press 3x15 200-250-250kg
wide leg press 3x15 250kg
1 leg press pin 2x12 45
leg ext 3x15 32-39-45kg

HAMSTRING
lying ham 3x20 50kg

GLUTE
jefferson squat 3x12 60kg
hypers 3x15 25kg
rope bridge 3x12 32kg


ADDUCTOR ABDUCTOR
adductor 4x12 70kg
adductor 4x12 104kg

1 hour fasted cardio morning
out of anabolics but cycle will be thanks to bigdaddy

1500 eq
600 tren e
500 tren a
600 mast e

eq again is the best base compound you can use this blast is unbelievable

Thanks to bigdaddy once again appreciate it a lot ready to go today is back traps triceps https://i.ibb.co/JcMfQsJ/2389-E466-B...-ADF622638.jpg
free image hosting

THURSDAY
BACK TRAPS FOREARM TRICEP

BACK
Pulldown 2x10 66kg
pulldown behind 3x12 45kg
db row 2x10 50kg
smith row 2x10 120kg
db high row (upper back) 3x8 30kg
cable row 3x12 32kg
cable row superset pullover 3x12
hypers 2x12 25kg plate


TRAPS
db shrug forward 3x12 30kg
cable upper shrug 3x12 14kg

FOREARM
reverse curl db 3x12 16kg
cable curl 3x12 21kg

TRICEP heavier stack
pin press pushdown 3x12 45kg
rope pushdown 3x15 17kg
cable 1 arm 3x10 7.5kg
1 arm cable easy 3x10 5kg
kickback cable 3x12 5kg

abs
1 hour morning cardio fasted

1 hour fasted cardio
Back in the gym tomorrow chest bicep delts ready to go💪

TUESDAY
CHEST DELTS BICEP

warm up rotator cuff cable pump chest
hammer press 3x12 120kg drops
hammer close grip 3x12 60kg
cable fly cross over 3x12 10kg
^superset pec dec inner fly 3x12 36kg
high pin press 3x12 52kg
Lower pec cable fly 3x12 5kg
pin press low 3x12-10 52-66kg

DELTS
rear delt db standing bent over 4x15 18kg
rear delt cable high 4x12 5kg
rear delt machine 3x12 45kg
side raise db 5x12 10kg drops
side raise cable 3x10 5kg
front raise db 3x10 16kg

BICEP
db curl decline 3x12 12kg
preacher curl machine 3x12 32kg
hammer decline db 3x12 12kg
concentration curl cable 3x12 7.5-7.5-10kg

40 min cardio

THURSDAY
HAMSTRING ABDUCTOR ADDUCTOR GLUTE

HAMSTRING
standing ham curl 3x12 45kg
high leg press pin 3x15 175kg
stiff bb 3x12 140kg
db stiff 3x20 30kg
lying hamstring curl 3x12 59kg
lying ham 1 leg 2x15 32kg

GLUTE
smith glute bridge 3x12 80kg
rope 3x15 32kg
Jefferson squat 3x12 80kg
hypers 3x12 25kg

ABDUCTOR ADDUCTOR
Abductor 4x10 77kg
Adductor 4x15 104kg

CALVES
hack 4x15 120kg
pin press 4x15 127

45 min fasted cardio

SATURDAY
BACK TRAPS FOREARM TRICEP

BACK
Pulldown 2x10 66kg
pulldown behind 3x12 45kg
db row 2x10 50kg
smith row 2x10 120kg
db high row (upper back) 3x8 30kg
cable row 3x12 32kg
cable row superset pullover 3x12
hypers 2x12 25kg plate


TRAPS
db shrug forward 3x12 30kg
cable upper shrug 3x12 14kg

FOREARM
reverse curl db 3x12 16kg
cable curl 3x12 21kg

TRICEP heavier stack
pin press pushdown 3x12 45kg
rope pushdown 3x15 17kg
cable 1 arm 3x10 7.5kg
1 arm cable easy 3x10 5kg
kickback cable 3x12 5kg

really feeling the cycle kick in now unbelievable sessions over the next few month will focus purely on building up strength a little but volume is always key for me

MONDAY
CHEST DELTS BICEP

warm up rotator cuff cable pump chest
hammer press 3x12 120kg drops
hammer close grip 3x12 60kg
cable fly cross over 3x12 10kg
^superset pec dec inner fly 3x12 36kg
high pin press 3x12 52kg
Lower pec cable fly 3x12 5kg
pin press low 3x12-10 52-66kg

DELTS
rear delt db standing bent over 4x15 18kg
rear delt cable high 4x12 5kg
rear delt machine 3x12 45kg
side raise db 5x12 10kg drops
side raise cable 3x10 5kg
front raise db 3x10 16kg

BICEP
db curl decline 3x12 12kg
preacher curl machine 3x12 32kg
hammer decline db 3x12 12kg
concentration curl cable 3x12 7.5-7.5-10kg

TUESDAY
QUAD GLUTE HAM ADD-ABD

low leg press 3x15 200-250-250kg
wide leg press 3x15 250kg
1 leg press pin 2x12 45
leg ext 3x15 32-39-45kg
db split squat 3x12
smith squat 3x12

HAMSTRING
lying ham 3x20 50kg

GLUTE
jefferson squat 3x12 60kg
hypers 3x15 25kg
rope bridge 3x12 32kg


ADDUCTOR ABDUCTOR
adductor 4x12 70kg
adductor 4x12 104kg

fasted cardio 45 minutes

Upped eq tren doses absolutely unbelievable cycle so far so thankful for mts honestly bigdaddy and everyone else here

Foods at 450 protein 400 carb 30 g fats with high day in carb cycling

THURSDAY
BACK TRAPS FOREARM TRICEP

BACK
Pulldown 3x12 66kg
pulldown behind 3x12 45kg
db row 2x12 50kg
smith row 2x10 120kg
db high row (upper back) 3x10 30kg
cable row 3x12 32kg
cable row superset pullover 3x12
hypers 2x12 25kg plate


TRAPS
db shrug forward 3x12 30kg
cable upper shrug 3x12 14kg

FOREARM
reverse curl db 3x12 16kg
cable curl 3x12 21kg

TRICEP heavier stack
pin press pushdown 3x12 45kg
rope pushdown 3x15 17kg
cable 1 arm 3x10 7.5kg
1 arm cable easy 3x10 5kg
kickback cable 3x12 5kg

SATURDAY
HAMSTRING ABDUCTOR ADDUCTOR GLUTE

HAMSTRING
standing ham curl 3x12 45kg
high leg press pin 3x15 175kg
stiff bb 3x12 140kg
db stiff 3x20 30kg
lying hamstring curl 3x12 59kg
lying ham 1 leg 2x15 32kg

GLUTE
smith glute bridge 3x12 80kg
rope 3x15 32kg
Jefferson squat 3x12 80kg
hypers 3x12 25kg

ABDUCTOR ADDUCTOR
Abductor 4x10 77kg
Adductor 4x15 104kg

CALVES
hack 4x15 120kg
pin press 4x15 127kg

cardio dropped for now will go back in soon just resting body on this and training will also change

CHEST
slight smith incline 3x12 120kg
hammer press 3x12 130kg
hammer close grip 3x12 80kg
cable fly cross over 3x15 10kg
^superset pec dec inner fly 3x12 36kg
high pin press 3x15 52kg
pin press low 3x15 52-66kg

DELTS
rear delt db standing bent over 4x15 18kg
rear delt machine 3x15 45kg
side raise db 5x12 10kg drops
front raise cable 3x12 16kg

BICEP
db curl decline 3x12 12kg
preacher curl machine 3x12 32kg
hammer decline db 3x12 12kg
concentration curl cable 3x12 7.5-7.5-10kg

no cardio yet will add it back in protein upped too 500gram no other diet changes feel best on higher protein main source chicken only for now. training going well dosages still upped and loving the response couldn’t be happier appreciate this everyday thanks to bigdaddy mts family

TUESDAY
QUAD HAM ADD-ABD

QUAD
low leg press 3x15 200-250-250kg
wide leg press 3x15 250kg
1 leg press pin 2x12 45
leg ext 3x15 32-39-45kg
db split squat 3x12 50kg
smith squat 3x12 160kg


ADDUCTOR ABDUCTOR
adductor 4x12 70kg
adductor 4x12 104kg

CALVES
machine 4x20 100kg

good overall pump was ridiculous
had more food yesterday carbs hit 900 today normal 200g really enjoy carb cycling just now especially for insulin sensitivity

WEDNESDAY
QUAD ADDUCTOR ABDUCTOR CALVES
low leg press 3x15 300kg
wide leg press 3x15 400kg
1 leg press pin 2x12 45
leg ext 3x15 72kg
db split squat 3x12 50kg
smith squat 3x12 160kg


ADDUCTOR ABDUCTOR
adductor 4x12 70kg
adductor 4x12 104kg

CALVES
machine 4x20 100kg

Good overall session great pump contraction reason I love eq so much and tren combo crazy strength swapping mast for npp would be even better and a must try

Food normal high protein mod carb low fat for now no cardio but will add it back in soon fasted and maybe post workout more cardio more food faster metabolism better digestion and food processing

THURSDAY
DELTOIDS ARMS

DELTOIDS
machine rear delt 4x12 45kg
db rear standing 4x20 20kg
db standing reverse 4x15 25
side raise db 5x12 12kg
front raise 4x12 16kg
high incline smith 3x10 80kg

TRICEP
rope pushdown 4x12 21kg
pin pushdown 4x12 77kg
reverse pushdown 1 arm 4x12 7.5kg
pushdown handle 4x15 32kg


BICEP
standing easy bar 3x12 30kg
decline bb curl 3x12 10kg
preacher pin 3x12 45kg
hammer bb curl 3x10 26kg

FOREARM
cable curl 4x15 26kg
reverse curl bb 4x12 16kg

FRIDAY
BACK CHEST TRAPS

BACK
cable seated row 4x12 21kg
machine low row 4x12 86kg
cable pullover 4x12 29kg
pulldown 4x15 52kg
rackpull 3x12 140kg

CHEST
flat press db 3x15 30kg
decline press 3x15 30kg
low cable fly 3x15 5kg
pin press high 3x12 52kg
machine fly 3x12 66kg


TRAPS
smith shrug 3x12 80kg
cable shrug high 4x15 32kg

SATURDAY
GLUTE ABD-ADDUCTOR CALVE

GLUTE
high wide leg press 3x15 300kg
smith glute bridge 3x12 120kg
rope bridge 3x15 32kg
Jefferson squat 3x12 80kg
hypers 3x12 25kg
db stiff 3x15 30kg

ABDUCTOR ADDUCTOR
Abductor 4x10 77kg
Adductor 4x15 104kg

CALVES
hack 4x15 120kg
pin press 4x15 127kg

QUAD
leg ext 4x20 50kg

great session have needed too add this day in lagging bodypart too so it’s a absolutely must will need a good few months of doing this glute session and progress

MONDAY
CHEST DELTOIDS BICEP

CHEST
cable fly cross over 4x15 10kg
^superset pec fly machine 3x12 36kg
slight smith incline deadstop 10 secs 3x12
hammer press 3x12 120kg drops
hammer close grip 3x12 60kg
decline smith 3x12 80kg
pin press low 3x15 52-66kg

DELTS
rear delt db standing bent over 4x15 18kg
rear delt machine 3x15 45kg
side raise db 5x12 10kg drops
front raise cable 3x12 16kg

BICEP
db curl decline 3x12 12kg
preacher curl machine 3x12 32kg
hammer decline db 3x12 12kg
concentration curl cable 3x12 7.5-7.5-10kg

TUESDAY
BACK HAMSTRINGS

BACK
Pulldown front 3x12 66kg
pulldown behind 3x12 45kg
t bar row 3x12 80kg
db row 2x12 50kg
seated cable row 3x12 52kg
db high row (upper back) 3x10 30kg
cable row machine with cable 3x12 32kg




HAMSTRING
standing ham curl 3x12 45kg
high leg press pin 3x15 175kg
lying hamstring curl 3x12 59kg
lying ham 1 leg 2x15 32kg
rdl 3x12 140kg