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Had to lower training sessions this week just to recover more got some amazing doms and fullness is crazy with veins just resting not even lifting and got veins poping thanks to eq and tren will update photos soon and I know I’ve not competed yet but I really want my body ready being tall it takes a lot to fill the frame
MONDAY
BACK TRICEP TRAPS
BACK
Pulldown front 2x10 45kg
pulldown behind 2x10 45kg
smith row from ground 2x10 40kg
t bar row 3x12 80kg
db row 2x10 40kg
cable row machine with cable 3x10 41kg
hypers 2x15 20kg
TRICEP
rope pushdown 4x12 21kg
pin pushdown 4x12 77kg
reverse pushdown 1 arm 4x12 7.5kg
pushdown handle 4x15 32kg
TRAPS
db shrug 3x12 30kg
cable shrug high 4x15 32kg
amazing session today sweating like crazy
TUESDAY
CHEST BICEP FOREARMS
CHEST
cable fly cross over 3x15 10kg
fly machine 3x12 36kg
high incline smith 3x10 60kg
flat smith 2x10 60kg
hammer press 2x10 60kg
hammer close grip 2x10 60kg
pin press low 2x10 39kg
BICEP
standing easy bar 2x10 20kg
seated bb curl 3x10 10kg
preacher pin 3x12 39kg
hammer bb curl 3x10 10kg
starting from scratch in form tendon little pain today so icing but all is good
THURSDAY
BACK HAM
cable 1 arm pulldown 3x12 32kg
pull-down close grip top set into rest pause 22 reps 39kg 45kg drops
pullover cable 3x12 21kg
pull-up assisted 2x10 51-54
1 bar row cluster set 6x5 30kg
Hamstring
hyper extended 3x10 10kg
Got quad hams Saturday loving this form is spot on
SATURDAY
QUAD ADDUCTOR ABDUCTOR HAMS
low leg press 2x15 225kg
wide leg press 2x15 225kg
1 leg press pin 2x20 45
leg ext 3x15 32kg
db Bulgarian squat 2x12 13kg
ADDUCTOR ABDUCTOR
adductor 4x12 70kg
adductor 4x12 104kg
HAMS
hyper 3x12 10kg
standing ham 3x12
calves 3x15 30 second hold
legs destroyed doing slow negatives is something else
MONDAY
CHEST BICEP FOREARMS DELTS
CHEST
cable fly cross over 3x12 10kg
fly machine 3x12 36kg
high incline smith 2x10-8 60kg
flat smith 2x10-8 40-60kg
hammer close grip 2x10 40kg
BICEP
seated bb curl 3x10 10kg
preacher pin 3x10 23kg
hammer bb curl decline 3x10 10kg drops
DELTS
side raise db 3x12 10kg
rear delt db 3x15 10kg
front raise db 2x12 10kg
rear delt machine 3x12 39-45-45kg
FOREARM
cable curl 3x15 14kg
reverse curl bb 3x12 14kg
Ridiculous pump doing this 3 second negatives is very humbling but the low weight is messing with my head feel like girls can do more but I need to tell myself im starting from scratch with perfect form contraction it will go back up just really annoying seeing the numbers lol
THURSDAY
DELTS TRICEP BICEP
DELTS
side raise db 3x10 10-12-14kg
side raise cable 3x12 5.7kg
rear delt cable 2x12 7.5
cable high 2x12 5.2kg
rear delt machine 3x12 45-52-52kg
upright row smith 2x12 10kg
front raise db 2x12 12kg
Plate press 2x12 20kg
TRICEP
rope pushdown 3x15 14kg
rope skull 3x15 14-18-18kg
pin pushdown 3x12 50kg
cable 1 arm 2x12 9kg
hammer rope 3x12 10kg
bicep db 3x12 8kg
concentration curl 3x12 8kg
preacher 2x15 23kg
pump is ridiculous loving this style of training will take time too progress weight up but far better
FRIDAY
BACK CHEST
BACK
pull-down machine 2x8 120lg
t bar row 3x12 40-60-60kg
seated row 2x12 32kg
hypers 2x15 20kg
upper back row 3x12 60kg
CHEST
Plated press 2x8 60kg
low cable fly 3x15 5kg
machine fly 3x12 66kg
machine press 3x12 45-52-52kg
Great session pump was unreal
SUNDAY
QUAD ADDUCTOR ABDUCTOR HAMS
low leg press 2x15-11 275-335kg
wide leg press 1x20 failure 275kg
1 leg press pin 2x12 45-50kg
leg ext 3x15 32kg
db Bulgarian squat 2x12 20kg
ADDUCTOR ABDUCTOR
adductor 3x12 45-50-50kg
adductor 3x12 70kg
HAMS
hyper 3x15-12 10kg
standing ham 3x12 25kg
calves 3x15 100kg 30 second hold
ridiculous pump legs shaking love this
Right now foods at 4000-4500
MONDAY
CHEST BICEP FOREARMS DELTS
CHEST
cable fly cross over 3x12-15 10-12.5-14.7kg
high incline smith 2x8 70kg
flat smith 2x10-8 70kg
fly machine 3x12 36-41-41kg
hammer close grip 2x10 60kg
2x15 pushdown 50kg
BICEP
bb curl 2x10 12kg drops
preacher pin 3x12 27-32-32kg
hammer bb curl decline 3x10 14-16–6kg
DELTS
side raise cable 2x12 5.2-7.5kg
db side 2x12 12-14kg
rear delt db 3x15 16kg
front raise db 2x12 10-12kg
rear delt machine 3x12 45-52-52kg
FOREARM
cable curl 3x12 14kg
reverse curl bb 3x12 14kg
What a great session these slow tension sets are so brutal but wish I trained this way before to many ego lift. Will update pics soon
WEDNESDAY
BACK TRAPS
BACK
Pulldown front 2x10 66kg
pulldown behind 2x10 52kg
smith row from ground 2x10-8 120kg
db row 2x10 50kg
cable row machine with cable 1 arm 2x10 52kg
rope pullover 2x12 14kg
deadlift 1x6 220kg worked up slow negative
TRAPS
smith shrug behind 3x12 80kg
db shrug 2x15 30kg
cable shrug high middle trap 3x12 17.5kg
Great session got my stuff thanks bigdaddy ready to pin tonight
https://i.ibb.co/FncQZ6h/IMG-5577.jpg
html jpg image
Again thank you bigdaddy Posted on Instagram too
THURSDAY
DELTS TRICEP BICEP
DELTS
side raise db 3x12 14-16kg
side raise cable 3x12 5.7-7.9-7.9kg
rear delt cable 2x12 7.9-10kg
cable high 2x12 5.2-7.9kg
rear delt machine 2x12 52kg
upright row smith 2x10 30kg
front raise db 2x12 14kg
Plate press 2x12-8 40-60kg
TRICEP
rope pushdown 3x12 23kg
rope skull 3x15 14-18-18kg
pin pushdown 3x12-10 64-77-full stack
cable 1 arm 2x12 9kg
hammer rope 3x12 12-14-16kg
bicep db 3x10 12-14-14kg
concentration curl 2x12 12-14kg
preacher 2x20 32kg
SATURDAY
CALVES HAM QUAD
calves full stack 3x12
seared ham 3x12 full stack 150-130-110kg
leg ext pin 12 3x15
smith squat deep rest pause bottom
3x10 150-140-140kg
deep leg press 2x15 10 plates side
1 leg press 2x15 110kg
reverse v sqaut glute 1x15 80kg
lying ham 2x12 6 on stack
Legs fried shaking photos coming soon
MONDAY
CHEST BICEP FOREARMS DELTS
CHEST
cable fly cross over 3x12 14.7-17.5-17.5kg
high incline smith 2x10-8 70-80g
flat smith 2x10-8 80kg
fly machine 3x12 41-45-45kg
hammer close grip 2x12-10 60-70kg
2x12 pushdown 54-64kg
BICEP
bb curl 2x12 12-16kg
preacher pin 3x15 32kg
hammer bb curl decline 3x10 16kg
DELTS
db side 3x12 8kg
rear delt db 3x15 16kg
front raise db 2x12 10kg
rear delt machine 2x20 32kg
FOREARM
cable curl 3x12 21kg
reverse curl bb 3x12 14kg
WEDNESDAY
BACK TRAPS
BACK
Pulldown front 2x8 66kg
pulldown behind 2x8 52kg
smith row from ground 2x10 80kg
db row 2x15-12 50-60kg
cable row machine with cable 1 arm 2x12 59kg
rope pullover 2x12 17-21kg
deadlift 1x6 220kg
TRAPS
smith shrug behind 3x12 80kg
db shrug 2x20 20kg
cable shrug high middle trap 3x12 17.5kg
little weaker but progress in other places order was changed up tonight
DELTS TRICEP CHEST
FRIDAY
DELTS
side raise cable 2x12 7.9-10kg
rear delt cable 2x12 10-12.5kg
cable high 2x12 10kg
upright row smith 2x12 30-40kg
front raise db 2x12 16kg
Plate press 2x8 80kg
TRICEP
rope pushdown 3x12 23-29-29kg
rope skull 3x12 23kg
pin pushdown 3x12 77kg
cable pushdown arm 3x12 12.5kg
CHEST
fly machine 3x12 73-86-100kg
pin press 3x12 66-86-86kg
Plate press 3x10-8 60-80-80kg
great session and pump tomorrow will be ham focus knee bit sore then quad Sunday I think got let the tendon heal a bit
MONDAY
CHEST BICEP FOREARMS DELTS
CHEST
cable fly cross over 3x12 14.7kg
high incline smith 3x8 80-90-100kg
flat smith 2x8 80kg
fly machine 3x12 54kg
hammer close grip 2x10 70kg
2x12 pushdown 64kg
pin press 2x15 45-52kg
BICEP
db curl 2x-12 16-20-20kg
preacher pin 3x15 36kg
hammer bb curl decline 3x10 16kg
DELTS
db side 3x12 10–12-14kg
rear delt db 3x15 24-26-26kg
front raise db 2x12 14kg
rear delt machine 2x20 39-45kg
FOREARM
cable curl 3x12 21kg
reverse curl bb 3x12 14kg
Letting knee heal but will smash legs this week
TUESDAY
GLUTE HAMSTRING ABD-ADDUCTOR CALVE
HAMSTRING
standing ham curl 3x12 45kg
high leg press pin 3x15 175kg
lying hamstring curl 3x12-8 50-64-64kg
stiff db 2x15 40-50kg
ABDUCTOR ADDUCTOR
Abductor 3x12-8 63-70-63kg
Adductor 3x15 104kg
CALVES
4x15-12 100–134-154-175kg
GLUTE
rope bridge 3x12 21kg
hypers 3x15 10kg
QUAD
leg ext 3x15 50kg
sissy squat 3x12 10kg
absolutely brilliant session great pump
Photo before the workout
https://i.ibb.co/t2Lgj9D/IMG-5692.jpg
FRIDAY
BACK TRAPS
BACK
T bar row 3x12 60-80-80kg
easy bar overhand 3x12 40kg
rope pullover 3x12 21kg
pull-up machine 3x10-8 45-36-36kg
Pulldown close 3x10 45kg
pulldown behind 2x15 45kg
cable row machine 3x12 52kg
TRAPS
smith shrug behind 2x12 80kg
db shrug 2x15 20kg
cable shrug high middle trap 2x15 17-21kg
Did quad yesterday very good session didn’t track but joined the summit gym in Edinburgh absolutely brilliant gym top quality kit so will be going here for quad chest back
MONDAY
DELTS TRICEP CHEST
DELTS
side raise cable 2x12 10kg
rear delt cable 2x12 12.5kg
cable high 2x12 10kg
upright row smith 2x12 50kg
front raise db 2x12 16-20kg
Plate press 2x10-8 80-100kg
TRICEP
rope pushdown 3x12 29-36-36kg
rope skull 3x12 29-29-36kg
pin pushdown 3x12-10 77-82kg
cable pushdown bar 3x12-10 21-30-30kg
CHEST
fly machine 3x12 73kg
pin press 3x12 66kg
Plate press 3x12-10-8 60-80-100kg
great session and pump but I’ve added potato starch as it digests well but been on the toilet 14 times so far not sure if it’s that but it shouldn’t cause this unless it’s cleaning my colon
WEDNESDAY
CHEST DELT ARMS
CHEST
cable cuff fly 2x10 7-8 on stack
smith press 3x8 100-100 back of 80kg
nautilus flat 2x12-10 77kg
cybex press 2x10-7 70-80kg
SIDE DELT
cable cuff side raises 3x10-8 2 on stack
TRICEP
pushdown 3x12 4 on stack
nautilus curl 3x10 50-43-43kg
BICEP
nautilus curl 3x10 50-57-64kg
Incline Db curl 3x15 8kg
THURSDAY
GLUTE HAMSTRING ABD-ADDUCTOR CALVE
HAMSTRING
standing ham curl 3x15 32kg
high leg press pin 2x15 175kg
lying hamstring curl 3x12-8 64-73-73kg drop
hack squat hamstring 3x12 60kg
stiff db 2x15 30-50kg
ABDUCTOR ADDUCTOR
Abductor 3x12 63-70-70kg
Adductor 3x15 104kg
CALVES
4x15 154kg
GLUTE
rope bridge 2x12 32kg
hypers 3x15 10kg
QUAD
leg ext 2x15 66-86kg
sissy squat 2x15 20kg plate
what a great session pump was brilliant absolutely tossed after this foods went up too weight is stalling
FRIDAY
BACK BICEP
BACK
single arm pull-down 3x8 90-90-100kg
prime upper back row 3x10 65 a side
1 arm cable pull-down 2x10-20 9 on stack 6 on stack
bb row 2x10 140-80kg
single arm cubex row 3x10 70kg
BICEP
Dorian curl full stack drop set
hammer 3x20 12kg
CHEST DELT BICEP TRICEP
Incline plated press 3x10-9 120kg
flat nautilus press 2x10-12 77-57-57kg failure
high incline nautilus 2x10 64-50kg
DELTS
side cable raise 3x12-10 3-4-5 on stack
TRICEP
cable pushdown 3x15 7 on stack
nautilus tricep 3x12 43-32-32kg
BICEP
nautilus curl 3x10 36-full stack
hammer 3x12 20kg
MONDAY
BACK TRAPS
BACK
bb row 2x10-8 140-160kg
easy bar overhand 2x12 60kg
rope pullover 3x12 21-30kg
Pulldown close 3x10 45kg
pulldown behind 2x15-12-12 66-66-77kg
cable row high on seat 3x8 44kg
rack pull 2x10 180kg
TRAPS
smith shrug behind 2x12 120kg
db shrug 2x12 50kg
cable shrug high middle trap 2x15 17-21kg
great session tonight foods now at 8000 calories weights stalling
https://i.ibb.co/tB56ZXj/IMG-5856.jpg
TUESDAY
QUAD ADDUCTOR ABDUCTOR HAMS
low leg press 3x15-12 280-320-360kg drop
wide leg press 3x15 180-230-280lg
1 leg press pin 2x15 73kg
leg ext 3x15 45-45-52kg
sissy squat 2x15 25kg plate
ADDUCTOR ABDUCTOR
adductor 3x12-10- 8 70-90-90kg
abductor 3x20 104kg
CALVES
pin 3x15-12 154-175-180-180kg
HAMS
lying ham 3x12 68kg
hack 2x12 90kg
what a great session pump unreal knee tendon still nippy but didn’t effect it at all so good
Wednesday
CHEST DELT ARMS
CHEST
cable incline fly 2x15-10 8-10 on stack
smith press 3x7-8- 15 120-100-60kg
nautilus flat 2x10 77kg
cybex press 2x8-6 80-100kg
SIDE DELT
cable cuff side raises 3x12
past failure 3 on stack
TRICEP
pushdown 3x12 10 on stack
nautilus skull 3x15 43-50kg
BICEP
nautilus curl 3x10 full stack
Incline Db curl 3x15 12kg
Very good session want to keep getting stronger on incline smith again
FRIDAY
DELTS TRICEP CHEST
DELTS
side raise cable 2x12 10-12.5kg
rear delt cable 2x15 12.5-14.5kg
cable high 2x12 10kg
upright row smith 2x10 50kg
front raise db 2x12 20-22kg 1 drop
Plate press 2x8-6 100-110kg
TRICEP
pushdown bar 2x8 full stack
rope pushdown 3x12-10 36kg
rope skull 5x12-10 36-43kg
pin pushdown 2x15-12 failure 77-full stack
CHEST
plate press 3x8 90kg felt heavy this week
fly machine 2x15-12 failure 100-full stack
pin press 1x10 66kg
fly press 14.4kg 2 set failure
GREAT session chest weak but expected since all ready trained it but it’s just a touch up session but very good things progressing
MONDAY
CHEST BICEP FOREARMS DELTS
CHEST
high incline smith 3x6-10 120-120-80kg
flat smith 2x10-8 80-100kg
fly machine 3x12 50-59-59kg
cable cross over 2x15 14.5kg
hammer plated 2x8 80kg
cable press 2x20 14.5kg
pushdown 2x12 64kg
BICEP
db curl 2x-12 20kg
preacher pin 3x25-15-15 36-45-45kg
hammer bb curl 2x12 20kg
DELTS
db side 2x15 10kg
rear delt db 2x15 26-30kg
front raise db 2x15 10kg
rear delt machine 2x20 45kg
FOREARM
cable curl 3x12 21kg
reverse curl bb 2x20 12kg
Pressing feels weak might need to cut volume back and struggling to put weight on
WEDNESDAY
BACK TRAPS TRICEP
BACK
pull-up assisted 2x15-11 36-27kg
t bar row 2x12 80kg
easy bar overhand 2x12 100kg
machine support row 3x12 77kg
Pulldown close 2x10 45-52kg
pulldown behind 2x15 77kg
cable row high on machine 2x10 44kg
TRICEP
pushdown bar 3x20 21kg
rope pushdown 3x10-8 36kg
rope skull 5x12-10-8-8 36-43-50-50-50kg
pin pushdown 2x20 full stack
TRAPS
smith shrug behind 2x12 140kg drops holds
db shrug 2x15 50kg
cable shrug high middle trap 2x15 36kg
one of the best back session in a while weights moving again 275lbs need to hit 280 and I need to stay on 8000 calories daily now not less
THURSDAY
QUAD ADDUCTOR ABDUCTOR HAMS
low leg press 2x15-12 400-440kg drop
wide leg press 2x15 240kg
1 leg press pin 1x15
leg ext 3x15 52-66-66kg
sissy squat 2x1230kg db
ADDUCTOR ABDUCTOR
adductor 3x15-10-11-8 70-90-104kg
abductor 3x20 104kg
HAMS
lying ham 3x12-10 73-91-73kg
hack 2x12 90kg
CALVES
3x15 100kg 15 second hold
What a session I don’t count the leg press plat form I need a smith squat soon
DELTS CHEST
FRIDAY
DELTS
side raise cable 2x12 12.5kg
rear delt cable 2x15-12 14.5-17kg
cable high 2x15 5.2kg
upright row smith 2x15 30kg
front raise db 2x12 14kg
Plate press 2x8-9 100-120kg
CHEST
plate press 3x12-10 -8 80-90-120kg
fly press 2x15 17-21kg
cable low pec fly 2x20 12.5-17.5kg
fly machine 2x8 full stack
very tired tonight but got in and got it done things are moving nicely just need weight to hit 285 then post update
Again thanks so much to mts family big daddy
Will pin toddy
Weight is 275lbs this morning little change too diet carbs ready too push this week hard
https://i.ibb.co/fQLk2rS/IMG-6044.jpg
MONDAY
BACK TRAPS TRICEP
BACK
pull-up assisted 3x15 27-27-23kg
easy bar overhand 2x12 110kg
cable row high on machine 2x10 44kg
machine support row 3x12-10-8 73-86-100kg
Pulldown close 2x10 52kg
pulldown behind 2x10 73kg
TRICEP
rope behind 4x15-12 50-57-63-70kg
pushdown bar 3x15 29-36-43kg
rope pushdown 3x10-8 43kg
pin pushdown 2x20 full stack
TRAPS
db shrug 2x15 50kg hold squeeze
smith shrug behind 2x15 40kg
cable shrug high middle trap 3x15 36kg
what a great session pinned the gear and pump was incredible feeling strong but I’m not going crazy on traps now they are developed just getting a good squeeze blood in them mostly do abs every session too
TUESDAY
CHEST BICEP FOREARMS DELTS
CHEST
plate press 3x10-8-8 100-120-125kg
high incline smith 3x10-8-8 80-100-100kg
flat smith wide grip 2x10 100kg drop
fly machine 3x12 59kg
cable cross over 2x15 14.5kg
cable low chest 2x15 14.5-17kg
cable press 2x15 14.5kg
BICEP
preacher pin 3x15 50kg
db curl 3x12 12kg
hammer bb curl 2x12 20kg drop
DELTS
db side 2x15 10kg
rear delt cable 2x20 7.5kg
front raise db 2x15 10-12kg
rear delt machine 2x20 45kg
FOREARM
cable curl 3x12 21kg
reverse curl bb 2x20 12kg
again great session pump so thankful for mts really am. High incline is best all most like a shoulder press but really feel it in upper chest foods now 7000 changed sources a bit
THURSDAY
HAMSTRING ABD-ADDUCTOR CALVE GLUTE
HAMSTRING
standing ham curl 3x15-12- 32-39-39kg
high leg press pin 2x15 250 to light
lying hamstring curl 3x12-10-8 73-77-91kg
1 leg 3x10 27kg
stiff db 2x10 50kg
ABDUCTOR ADDUCTOR
Abductor 3x12-8-8 84-104-104kg
Adductor 3x20 104kg
CALVES
3x15 300kg
3x15 pin holds 100-127kg
GLUTE
rope bridge 2x12 32kg
hypers 2x12 plate 10-15kg
QUAD
leg ext 3x15 66kg
superset sissy squat bodyweight 3x12
really good session had 9000 calorie’s yesterday too push weight 280lbs today but bloated appetite lot less but pump was crazy need to start doing some cardio as hard to breath just moving lol
Pushing deca too 1500 first time ever but can say even now feeling so full and joints feel brilliant loving it