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WEDNESDAY
QUAD ADDUCTOR ABDUCTOR
low leg press 3x15 200-250-300kg
wide leg press 3x15 250kg
1 leg press pin 2x12 45
leg ext 3x15 32-39-45kg
db split squat 3x12 40kg
smith squat 3x12 120-120-160kg
ADDUCTOR ABDUCTOR
adductor 4x12 77kg
adductor 4x12 104kg
THURSDAY
ARMS CALVES
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
CALVES
machine 4x20 100kg
FRIDAY
BACK CHEST TRAPS
BACK
cable seated row 4x12 21kg
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
Really good session enjoy hitting chest twice per week as it’s a muscle that needs frequency along with back can’t have to much back development but taken fatigue into it also and go by feel but so far so good
SATURDAY
GLUTE ABD-ADDUCTOR CALVES
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
4x20 100kg
QUAD
leg ext 4x20 50kg
Tough but good session to end the week tomorrow is my birthday another day for me nothing will be different staying on food plan but like every Sunday it’s a rest day
cycle low on stuff but changing things up which is going to be amazing which will go over really excited and every box is ticked
Thanks again to bigdaddy and mts family can’t thank enough each time how much this helps very grateful
Cycle now that won’t change and cannot wait with now npp added why npp over deca long it works quicker provides less water but still gives the joint benefits and can adjust dosage if needed
Cycle dosages will be
2500mg eq
1000mg tren e
800mg npp
400mg mast e
Big doses eq shines above 2gram it really does I swear by eq being the best base hormone too use over test and like previously it increases collagen synthesis protects joints tendons
Tren it’s a crazy dose but it’s absolutely king second too eq and I’m pushing too reach freak size
npp cannot watch too pin today again collagen synthesis and helps ease joint pain improves fluid inside joints and gives more fullness full look with the eq
Mast great overall for dryness and always think a dht helps in a cycle especially if we aren’t using test as a base this shines massively
Again thank you and ready too keep smashing this month with the added npp in the cycle
Let’s go 💪..
https://i.ibb.co/4PXZGT8/7-BF61-E89-...547-F20-EF.jpg
MONDAY
CHEST BICEP FOREARMS
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
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
Little change in training now and the last 2 days had more carbs than normal but all good back on normal intake now and pumped too see what npp brings great session again and intense pump
TUESDAY
BACK TRICEP TRAPS
BACK
Pulldown front 3x12 66kg
pulldown behind 3x12 45kg
t bar row 3x12 80kg
db row 2x12 50kg
seated cable row 3x12
db high row (upper back) 3x10 30kg
cable row machine with cable 3x12 32kg
TRICEP
rope pushdown 4x12 21kg
pin pushdown 4x12 77kg
reverse pushdown 1 arm 4x12 7.5kg
pushdown handle 4x15 32kg
TRAPS
smith shrug 3x12 80kg
cable shrug high 4x15 32kg
WEDNESDAY
QUAD ADDUCTOR ABDUCTOR
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
ADDUCTOR ABDUCTOR
adductor 4x12 70kg
adductor 4x12 104kg
THURSDAY
DELTOIDS CALVES
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
rear deltoid machine 3x12 52kg
CALVES
hack 4x15 120kg
pin press 4x15 127kg
FRIDAY
BACK CHEST
BACK
cable seated row 4x12 21kg
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
SATURDAY
GLUTE
HAMSTRING
ABD-ADDUCTOR
CALVE
GLUTE
smith glute bridge 3x12 120kg
rope bridge 3x15 32kg
Jefferson squat 3x12 80kg
hypers 3x12 25kg
HAMSTRING
standing ham curl 3x12 45kg
high leg press pin 3x15 175kg
lying hamstring curl 3x12 59kg
rdl 3x12 140kg
stiff db 2x20 30kg
ABDUCTOR ADDUCTOR
Abductor 4x10 77kg
Adductor 4x15 104kg
QUAD
leg ext 4x20 50kg
MONDAY
CHEST BICEP FOREARMS
CHEST
cable fly cross over 4x15 10kg
^superset pec fly machine 3x12 36kg
slight smith incline deadstop 10 secs 3x12 80kg
hammer press 3x12 120kg drops
hammer close grip 3x12 60kg
decline smith 3x12 80kg
pin press low 3x15 52-66kg
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
TUESDAY
BACK TRICEP TRAPS
BACK
Pulldown front 3x12 66kg
pulldown behind 3x12 45kg
smith on seat highrow deadstop row 3x1240kg
t bar row 3x12 80kg
db row 2x12 50kg
seated cable row 3x12
cable row machine with cable 3x12 32kg
TRICEP
rope pushdown 4x12 21kg
pin pushdown 4x12 77kg
reverse pushdown 1 arm 4x12 7.5kg
pushdown handle 4x15 32kg
TRAPS
smith shrug 3x12 80kg
cable shrug high 4x15 32kg
WEDNESDAY
QUAD ADDUCTOR ABDUCTOR
low leg press 3x15 250-350-450kg
wide leg press 3x15 350kg
1 leg press pin 2x12 88kg
leg ext 3x15 45kg static holds
db split squat 3x12 50kg
smith squat 3x12 120-160-160kg
ADDUCTOR ABDUCTOR
adductor 4x12 70kg
adductor 4x12 104kg
THURSDAY
DELTOIDS CALVES
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
rear deltoid machine 3x12 52kg
CALVES
hack 4x15 120kg
pin press 4x15 127kg
FRIDAY
BACK CHEST
BACK
cable seated row 4x12 21kg
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
SATURDAY
GLUTE HAMSTRING ABD-ADDUCTOR CALVE
GLUTE
smith glute bridge 3x12 120kg
rope bridge 3x15 32kg
Jefferson squat 3x12 80kg
hypers 3x12 25kg
HAMSTRING
standing ham curl 3x12 45kg
high leg press pin 3x15 175kg
lying hamstring curl 3x12 59kg
rdl 3x12 140kg
stiff db 2x20 30kg
ABDUCTOR ADDUCTOR
Abductor 4x10 77kg
Adductor 4x15 104kg
QUAD
leg ext 4x20 50kg
Good end too training this week shoulder is a bit of niggles so doing some band work stretching icing but feeling good overall happy npp definitely showing fuller look and so happy with this stack this is the one
Foods been bumped a little in carbs as feeling metabolism higher again said it before but cardio will go back in at some point too as I feel it’s a absolutely must too keep it in
MONDAY
CHEST BICEP FOREARMS
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
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
Great start to the week feeling good great session ticked off again
TUESDAY
BACK TRICEP TRAPS
BACK
Pulldown front 3x12 66kg
pulldown behind 3x12 45kg
smith on seat highrow deadstop row 3x1240kg
t bar row 3x12 80kg
db row 2x12 50kg
seated cable row 3x12
cable row machine with cable 3x12 32kg
TRICEP
rope pushdown 4x12 21kg
pin pushdown 4x12 77kg
reverse pushdown 1 arm 4x12 7.5kg
pushdown handle 4x15 32kg
TRAPS
smith shrug 3x12 80kg
cable shrug high 4x15 32kg
WEDNESDAY
QUAD ADDUCTOR ABDUCTOR
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
ADDUCTOR ABDUCTOR
adductor 4x12 70kg
adductor 4x12 104kg
THURSDAY
DELTOIDS CALVES
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
rear deltoid machine 3x12 52kg
CALVES
hack 4x15 120kg
pin press 4x15 127kg
FRIDAY
BACK CHEST
BACK
cable seated row 4x12 21kg
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
SATURDAY
GLUTE HAMSTRING ABD-ADDUCTOR CALVE
GLUTE
smith glute bridge 3x12 120kg
rope bridge 3x15 32kg
Jefferson squat 3x12 80kg
hypers 3x12 25kg
HAMSTRING
standing ham curl 3x12 45kg
high leg press pin 3x15 175kg
lying hamstring curl 3x12 59kg
rdl 3x12 140kg
stiff db 2x20 30kg
ABDUCTOR ADDUCTOR
Abductor 4x10 77kg
Adductor 4x15 104kg
QUAD
leg ext 4x20 50kg
TUESDAY
BACK TRICEP TRAPS
BACK
Pulldown front 3x12 66kg
pulldown behind 3x12 45kg
smith on seat highrow deadstop row 3x1240kg
t bar row 3x12 80kg
db row 2x12 50kg
seated cable row 3x12
cable row machine with cable 3x12 32kg
TRICEP
rope pushdown 4x12 21kg
pin pushdown 4x12 77kg
reverse pushdown 1 arm 4x12 7.5kg
pushdown handle 4x15 32kg
TRAPS
smith shrug 3x12 80kg
cable shrug high 4x15 32kg
WEDNESDAY
QUAD ADDUCTOR ABDUCTOR
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
ADDUCTOR ABDUCTOR
adductor 4x12 70kg
adductor 4x12 104kg
THURSDAY
DELTOIDS CALVES
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
rear deltoid machine 3x12 52kg
CALVES
hack 4x15 120kg
pin press 4x15 127kg
FRIDAY
BACK CHEST
BACK
cable seated row 4x12 21kg
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
SATURDAY
GLUTE HAMSTRING ABD-ADDUCTOR CALVE
GLUTE
smith glute bridge 3x12 120kg
rope bridge 3x15 32kg
Jefferson squat 3x12 80kg
hypers 3x12 25kg
HAMSTRING
standing ham curl 3x12 45kg
high leg press pin 3x15 175kg
lying hamstring curl 3x12 59kg
rdl 3x12 140kg
stiff db 2x20 30kg
ABDUCTOR ADDUCTOR
Abductor 4x10 77kg
Adductor 4x15 104kg
QUAD
leg ext 4x20 50kg
MONDAY
CHEST BICEP FOREARMS
CHEST
cable fly cross over 4x15 10kg
^superset pec fly machine 3x12 36kg
slight smith incline deadstop 10 secs 3x12 120kg
hammer press 3x12 120kg drops
hammer close grip 3x12 100kg
decline smith 3x12 120kg
pin press low 3x15 52-66kg
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
TUESDAY
BACK TRICEP TRAPS
BACK
Pulldown front 3x12 66kg
pulldown behind 3x12 45kg
smith on seat highrow deadstop row 3x1240kg
t bar row 3x12 80kg
db row 2x12 50kg
seated cable row 3x12
cable row machine with cable 3x12 32kg
TRICEP
rope pushdown 4x12 21kg
pin pushdown 4x12 77kg
reverse pushdown 1 arm 4x12 7.5kg
pushdown handle 4x15 32kg
TRAPS
smith shrug 3x12 80kg
cable shrug high 4x15 32kg
WEDNESDAY
- QUAD ADDUCTOR ABDUCTOR
low leg press 3x15 250-300-400kg
wide leg press 3x15 300kg
1 leg press pin 2x12 70kg
leg ext 3x15 66kg
db split squat 3x12 50kg
smith squat 3x12 100-120-160kg
ADDUCTOR ABDUCTOR
adductor 4x12 70kg
adductor 4x12 104kg
Very good session great pump feeling really good changing up cycle soon but foods been up and down in terms of higher days
THURSDAY
DELTOIDS CALVES
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
rear deltoid machine 3x12 52kg
CALVES
hack 4x15 120kg
pin press 4x15 127kg
FRIDAY
BACK CHEST
BACK
cable seated row 4x12 45kg
cable pullover 4x12 32kg
pulldown 4x15 79kg
rackpull 3x12 140-180-260kg
CHEST
flat press db 3x15 50kg
decline press 3x15 50kg
low cable fly 3x15 18kg
pin press high 3x12 77kg
machine fly 3x12 100kg
MONDAY
CHEST BICEP FOREARMS
CHEST
cable fly cross over 4x15 21kg
^superset pec fly machine 3x12 66kg
slight smith incline deadstop 10 secs 3x12 140kg
hammer press 3x12 120kg drops
hammer close grip 3x12 60kg
decline smith 3x12 80kg
pin press low 3x15 52-66kg
BICEP
standing easy bar 3x12 45kg
decline bb curl 3x12 18kg
preacher pin 3x12 52kg
hammer bb curl 3x10 32kg
FOREARM
cable curl 4x15 45kg
reverse curl bb 4x12 20kg
Thanks again bigdaddy mts family
cycle change deca long added instead of mast now shoulder been but mmmmmmm it niggle npp helping a lot and just making sure by adding deca in now too further the shoulder as it’s the best for it uploaded to instagram page too https://i.ibb.co/NVQ5ND9/605-BE17-D-...0714142-D0.jpg
TUESDAY
BACK TRICEP TRAPS
BACK
Pulldown front 3x12 66kg
pulldown behind 3x12 45kg
smith on seat highrow deadstop row 3x1240kg
t bar row 3x12 80kg
db row 2x12 50kg
seated cable row 3x12
cable row machine with cable 3x12 32kg
TRICEP
rope pushdown 4x12 21kg
pin pushdown 4x12 77kg
reverse pushdown 1 arm 4x12 7.5kg
pushdown handle 4x15 32kg
TRAPS
smith shrug 3x12 80kg
cable shrug high 4x15 32kg
very good session crazy pump loving this
WEDNESDAY
QUAD ADDUCTOR ABDUCTOR
low leg press 3x15 250-350kg
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 100-120-140kg
ADDUCTOR ABDUCTOR
adductor 4x12 70kg
adductor 4x12 104kg
keeping same weight for legs don’t see the need pushing more this destroys them week in out
THURSDAY
DELTOIDS CALVES
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
rear deltoid machine 3x12 52kg
CALVES
hack 4x15 120kg
pin press 4x15 127kg
Got a cyst cut out leg been there 10 years finally need too let it heal 10 days
- [ ] FRIDAY
- [ ] BACK CHEST
BACK
cable seated row 4x12 21kg
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
MONDAY
CHEST BICEP FOREARMS
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
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