growing with mts road to a future pro

SATURDAY
BACK CHEST DELTS TRICEP

DELTS
side raise cable on seat 3x12 7.5-10-10kg
rear delt cable on seat 3x12 5.2-5.2-7.5kg
front raise cable 2x12 7.5kg
upright row smith 2x10 40kg
Plate press 2x8 120-130kg

BACK
assisted pull-up 2x8 41 lats fried
pulldown 3x10 v bar 45-59-73kg
Cable row standing 3x20 30kg

CHEST
Plated press 3x10-8-8 100-120-140kg drops
machine fly 3x12 84kg
cable press 2x15 12.5kg

TRICEP
pushdown rope 3x12 43kg
skull rope 3x12 43kg
reverse bar 2x30-25 50kg


Great session I really need to focus on back now get more wide on back double but it will come

https://i.ibb.co/sJf6KK6/117bb41b-32...02cf8cf665.jpg https://i.ibb.co/9g7BXr1/54c67bdb-d0...84a293e0ff.jpg

MONDAY
QUAD ADDUCTOR ABDUCTOR HAMS

low on toes deep leg press 1x8 300kg
^knee pain
wide leg press 2x15 200kg
1 leg press pin 2x15 73-86kg superset 2 leg 15
smith squat 1x8 200kg
Leg ext 3x15 66-66-73kg
sissy squat 2x12 10kg plate


ADDUCTOR ABDUCTOR
adductor 3x20-12-10 70-84-104kg
abductor 3x20 104kg

HAMS
lying ham 3x12 64kg
hack 2x10 100kg


CALVES
3x15 120kg 15 second hold

great session minus working up to my weight knee hurt just going to take time to strengthen the tendon but still kept going overall good foods changed again cut bagels no gluten making my gut distended sticking to what works not chasing scale and bloat

TUESDAY
CHEST BICEP FOREARMS DELTS

CHEST
plate press 3x10 100-110-120kg
high incline smith wide grip 2x12 80kg
flat smith wide grip 2x8 100kg drop
fly machine 3x12 59-59-64kg
cable cross over 2x15 14.5kg
cable low chest 2x12 17kg
cable press 2x12 14.5kg

BICEP
preacher pin 3x15-12-12 50-64-64kg
db curl 3x12 12kg
hammer curl rope 3x12 43kg

DELTS
db side 2x20 10kg
front raise cable 2x15 7.5kg
rear delt machine 3x20 52-59-66kg

another good session pump was insane high incline smith really hits upper chest very good might rest tomorrow will see but if not it’s back day

WEDNESDAY
BACK TRAPS TRICEP

BACK
pull-up assisted 3x15-10-10 23-18-18kg
cable row 3x12-10-10 44-44 plus 10kg plus 20kg
easy bar overhand 2x12 120kg
machine support row 3x12-10-8 100-113-113kg
machine 1 arm row 2x10 66kg
Pulldown close 3x10-8-8 52-66-66kg
pulldown behind 2x12 59kg



TRICEP
rope pushdown 3x12-8-8 57kg
rope behind 3x12-10-8 63kg drop
pushdown bar 2x15 43kg
reverse pushdown 2x15 50kg
pin pushdown 1x20 full stack drops


TRAPS
smith shrug front 2x12 120kg
smith shrug behind 2x12 120kg
db 2x20 20-34kg
cable shrug high middle trap 3x15 21kg

did bit more volume on tricep back pump is now unreal since pushing deca 1500 I’m not forcing high doses are key but really feel great my joints minus my right knee but everything else feels very good happy 280lbs today pushing food tonight

https://i.ibb.co/4g5LcY7/1a40b328-f4...96b22e2d0a.jpg

283lbs today I need 8000 daily

FRIDAY
BACK CHEST DELTS

DELTS
smith press behind 2x12 60kg
side raise cable on seat 3x12 10kg
rear delt cable on seat 3x12 10-12.5-14.5kg
rear cable bend 3x12 12.5-10-10kg
superset db 12kg 12
front raise cable 2x12 10kg
upright row smith 2x10 50kg
db side low rest
Plate press 1x6 140kg drop sets

BACK
pulldown 2x10 52-66kg
Cable row standing 2x20 32kg
cable row seated middle 2x12 17kg
cable row high 2x15 17-23kg
assisted pull-up 2x8 32-45kg back fried

CHEST
Plated press 3x12-8-8 80-120-120kg drops
machine fly 2x12 84kg
cable press 3x15 17.5-21-21kg

Post keeps deleting

https://i.ibb.co/QmNYkxT/A5-C575-D2-...ABB5773-C2.jpg

MONDAY
GLUTE HAMSTRING ABD-ADDUCTOR CALVE

HAMSTRING
bb stiff 1x9 220kg
standing ham curl 3x15 39kg
high leg press pin 2x12-15 full stack
lying hamstring curl 2x12 54kg
1 leg 2x10 32kg

ABDUCTOR ADDUCTOR
Abductor 3x12-10-8 104kg
Adductor 3x20 104kg

CALVES
3x15 300kg
3x20-15 pin holds 120-141-full stack

GLUTE
hypers 2x12 plate 20kg


QUAD
leg ext 3x15 73-86-113kg
leg ext 2x15 1 leg 32kg
sissy squat bodyweight 2x12

brilliant session tonight hamstrings are fried pushing food hard joints feel unbelievable knee felt great I needed the stiff bb for whatever reason it helped a lot

TUESDAY
CHEST DELTS

CHEST
high incline smith 3x15-8-8 80-120-120kg drops
flat smith wide grip 2x10-8 80-120kg
plate press 3x10 80-100-100kg drop
fly machine 3x12 64kg
cable cross over 2x15 14.5-17.5kg
cable low chest 2x15 17kg
cable press 1x15 14.5kg fried
fly machine 2x15-10 84-full stack drop


DELTS
db side 3x20 10kg drops
rear delt machine 3x15 66kg

absolutely amazing this is by far the best cycle ever the deca at this dose is keeping me looking so full especially without test what a game changer like so thankful mts really am

https://i.ibb.co/FYhNfJL/7cca2d3b-74...0bbf244ef9.jpg https://i.ibb.co/kc5CmNF/96dc6cc0-c7...d78b80dd2f.jpg

Photos after the session

ARMS
WEDNESDAY

TRICEP
rope pushdown 3x12-8-8 57kg
rope behind 3x12-12-10 63-63-70kg
pushdown bar 3x15 50kg
reverse pushdown 3x15 50kg
1 arm cable reverse 2x12 14kg
kick back cable 2x12 7.5kg
pin pushdown 1x20 64kg drops


BICEP
db curl 3x12 14-16-18kg
easy bar curl 3x15 21kg
concentration curl 2x12 14kg
hammer curl rope 3x12 23kg
hammer decline seated 2x12 14kg
preacher pin 2x15 32kg

FOREARMS
cable curl 3x15
reverse curl 3x15

Going back to a arms session pump was ridiculous gassed out little way through so volume is a touch high but I need triceps more didn’t count forearms

BACK TRAPS
FRIDAY

BACK
pull-up assisted 3x20-13-10 23kg
cable row 3x10 44 plus 20kg
cable seated middle 2x12 32kg
cable seated high row 2x12 32kg
easy bar overhand 2x12 120kg
machine support row 2x12 100kg
machine 1 arm row 2x10 66kg
Pulldown close 2x12-8 52-66kg
superset cable ^2x12 32kg
pulldown behind 2x15 52-59kg


TRAPS
db 2x12 30kg
cable shrug high middle trap 3x15 21kg

UNBELIEVABLE really pushing back hard nice and sore in a great way 290lbs now to push to 300lbs

https://i.ibb.co/FXv3WC9/2fa2c034-06...c9c304877d.jpg https://i.ibb.co/xM2B12C/330c2686-4a...88c75eaa43.jpg

MONDAY
CHEST BICEP FOREARMS DELTS

CHEST
plate press 3x10-8-6 drop 100-120-140-160kg
pin press 3x12 66-73-73kg
flat smith wide 2x10-8 80-100kg fried
high incline smith 2x10 60kg fried
cable cross over 2x15 17.5kg
superset fly machine 50kg 10
cable low chest 2x15 17.5kg
cable press 1x15 14.5kg
fly machine 2x12 86kg


BICEP
preacher pin 2x12 41kg
db curl 2x10 18-20kg
hammer curl rope 2x15 43kg

DELTS
db side 3x12 14kg
rear delt machine 3x15 66-79-79kg

FOREARM
cable curl 3x12 21kg
reverse curl bb 2x20 12kg

Was really gassed on smith shouldn’t have done it the 2 pressing sets where plenty but still good pump volume might drop a bit though now go by feel

TUESDAY
BACK TRAPS

BACK
pull-down close upright 3x8 59kg
pulls down wide bar 2x10-8 73-86kg
pull-up assisted 3x20-12-10 23kg
seated row long bar 3x10 70kg
cable seated middle 2x10 35-44kg
cable seated high row 2x10 35kg
cable low on bench 2x12 21kg

TRAPS
cable 3x15 30-44-44kg
cable shrug high middle trap 3x15 21kg

Was a ok session last one was better weight stalled really annoying as fighting for 300 but just not shifting

You are like one good looking Mofo!
BUT of course No homo! just from one good looking dude to another! lol

Man you are looking huge and so healthy its insane. Keep it up

WEDNESDAY
QUAD ADDUCTOR ABDUCTOR HAMS
leg ext 3x20-15-15 73-104-104kg
leg press middle 2x15-10 350-510kg
leg press low 2x15-15-12 150-200-250kg drop
wide leg press 2x15 200-250kg
sissy squat 2x12 20kg


ADDUCTOR ABDUCTOR
adductor 3x15-15-10 70-84-84kg drop
abductor 3x15 104kg

HAMS
lying ham 3x12-10-10 64-73-73kg
hack 2x10 100kg


CALVES
leg press 3x12 250kg
3x20-15-15 120-154-175kg

I’m very happy to finally hit quads tendon inflammation gone was a great session no strength loss but now going back to a heavy leg press then high rep work will swap in and out squats but this was needed I love leg day and I won’t do anything like a hack that inflames the tendon again no point

goals are just keep pushing the bulk keep improving but I can swear deca has completely made my joints feel unbelievable best choice adding deca great hormone

Quote:

---

Originally Posted by Wolfman

You are like one good looking Mofo!
BUT of course No homo! just from one good looking dude to another! lol

Man you are looking huge and so healthy its insane. Keep it up

---

Really appreciated bud feeling great just need to add some cardio soon lol

ARMS
FRIDAY

TRICEP
rope pushdown 3x12-8-8 57-63-63kg
rope skull 3x10-8-8 70-77-77kg
pushdown bar 3x12-8-8 63-70-70kg
reverse pushdown 3x12 57kg
rope behind 2x10-8 10-12.5kg
pin pushdown 1x20 64kg drop sets


BICEP
db curl back on wall 3x12-10-8 20-22-24kg
easy bar curl 21s 3x15 40kg
concentration curl 2x12 16-20kg
easy bar curl 21s 2x21 23kg
hammer curl rope 3x12 21kg
preacher pin 2x20 32kg

FOREARMS
cable curl 3x15
reverse curl 3x15

Great arm session tonight brutal pump didn’t count forearms did abs too but yesterday was a rest day again weight not moving went down which is crazy but just need too eat more

MONDAY
BACK TRAPS TRICEP

BACK
pull up assisted 3x15-12-10 23-18-14
superset rope pullover 3x12 19-21-21
easy bar row 2x10-8 130-150kg
standing cable row 2x8 44kg
pull-down close upright 2x10 59kg
pulls down wide bar 2x12 73kg
seated row long bar 2x10 77kg
cable seated high row 2x12 21kg
machine 1 arm row cable 2x12 66kg
pulldown behind 2x12 59kg
rack pull 2x10 140-180kg


TRAPS
cable long bar 3x15 43kg
db shrug 3x15 30kg

TRICEP
rope pushdown 3x12 50-57-57kg
rope skull 3x12-10 63kg
pushdown bar 2x10 77kg
cable behind 2x8 10kg

great session pump held through out crazy volume but needing too push these sessions hard like last post listen to my body but it felt great

TUESDAY
-CHEST BICEP FOREARMS DELTS

CHEST
plate press 2x10-8 120-160kg drop negatives
very high incline smith 2x10 80kg
high incline fly db 2x12 14-18kg
pin press 2x12 66kg
fly machine 2x10 100kg
cable cross over 2x12 17.5kg
superset fly machine 41kg 10
cable low chest 2x15 17.5kg
cable press 1x12 17.5kg




BICEP
db curl 2x12-8 20-26kg
preacher pin 1 arm with cable 2x12 23kg
hammer curl rope 2x15 21kg

DELTS
rear delt rope 3x15 10kg
db side 3x15 10kg
rear delt machine 2x15 73-84kg

great session tonight pump was ridiculous especially side delts

WEDNESDAY
GLUTE HAMSTRING ABD-ADDUCTOR CALVE

HAMSTRING
standing ham curl 3x15-8-8 39-45-45kg
high leg press 3x20 200kg
lying hamstring curl 3x10 64kg
1 leg 2x10 32kg then negatives
db stiff 2x20 30kg

ABDUCTOR ADDUCTOR
Abductor 4x10 104kg drops
Adductor 3x25 104kg

CALVES
3x20 200-250-300kg
3x20 100kg

GLUTE
hypers 2x12 plate 20kg


QUAD
leg ext 2x10 113kg drop
leg ext 2x15 1 leg 32kg
sissy squat 3x12 25kg plate

really connecting with my hamstrings hold the rep squeezing hard feel weight is less important but now and again heavy stiff or rdl but going by feel and this was a very good session joints feel the best they’ve ever felt

https://i.ibb.co/VHXqWbQ/IMG-6639.jpg
https://i.ibb.co/ZBSn9CK/2808-A47-A-...-CBD5-D465.jpg

FRIDAY
CHEST DELTS

DELTS
robe rear delt 3x15 12.5-14.5-17.5kg
side raise cable outwards 3x12 7.5-5.2-5.2kg
rear delt cable 3x20-15-15 5-2-7.5–10kg
front raise cable 3x12 5.2-7.5-10kg
plate press 3x10 80-80-100kg
upright row smith 2x10 50kg


CHEST
Plated press 4x15-15-12-12 80kg
1 set of 50 reps negative 20kg
machine fly 4x12 86kg
1 set 50 reps 52kg

Changed up training tonight very little rest pump was crazy went bit late. Knee inflammation again from last set on the sissy so annoying but it will go down it felt great too

MONDAY
CHEST BICEP FOREARMS DELTS

CHEST
plate press 2x10 130-140kg
very high incline smith 2x12-10 80-100kg
flat smith wide grip 2x15 80kg
high incline fly db 2x12 20kg
pin press 2x10 66kg
fly machine 2x10 100kg
cable cross over 2x12 17.5kg
superset fly machine 54kg 10
cable low chest 2x15 17.5kg
cable press 2x12 17.5kg




BICEP
db curl 2x12 20kg
preacher pin 1 arm with cable 2x20 23-27kg
hammer curl rope 2x15 21kg

DELTS
rear delt rope 3x15 14.5-17.5-17.5kg
db side 3x15 10kg
rear delt machine 2x12 86kg

FOREARM
cable curl 5x15 21kg
reverse bar 3x15 12kg

Another good session but weight has stall completely which is annoying

https://i.ibb.co/m9jjDqp/ae7cab3e-6f...29ccde7eea.jpg

WEDNESDAY
BACK TRAPS TRICEP

BACK
pull up assisted 3x15-10-10 23-18-18
superset rope pullover 2x12 21-21
easy bar row 2x10 130kg
pull-down wide 2x12 73-79kg
pull-down behind 2x12 59kg
pull-down close 2x10 59kg
seated row long bar 2x10 77-84kg
machine row 1 arm 2x12 73kg
cable seated high row 2x12 21-23kg
standing cable row 2x10 44kg


TRAPS
cable long bar 3x12 37kg
db shrug 3x15 50kg drops

TRICEP
rope pushdown 3x12 57kg 1x50 36-23kg
rope skull 3x10 63kg
pushdown bar 2x10-8 77-90kg
cable behind 3x8 10kg
pushdown pin 2x12 full stack

really great session tonight pump was brutal especially in forearms loosing grip little but feel like my back is improving a lot only now time will tell

THURSDAY
GLUTE HAMSTRING ABD-ADDUCTOR CALVE

HAMSTRING
standing ham curl 3x10 52kg
high leg press 3x20 300kg
lying hamstring curl 3x10-10-8 73-82-91kg
1 leg 2x10 32kg then negatives
db stiff hanging over smith 3x12 18kg

ABDUCTOR ADDUCTOR
Abductor 3x12-10-10 104kg drops
Adductor 3x20 104kg

CALVES
3x15 300kg
3x20 100-134-175kg

GLUTE
hypers 2x12 plate 20kg


QUAD
leg ext 3x12-12-9 73-92-118kg
leg ext 2x12 1 leg 32kg
sissy squat 2x15 20kg plate

knee feeling good so should be able to hit quad Saturday again can really feel hamstrings growing pump was insane

FRIDAY
BACK CHEST DELTS TRICEP

DELTS
robe rear delt 3x15 17.5-19-21kg
side raise cable on seat 3x15 5.2kg
rear delt cable seated 3x12 10kg
front raise cable 3x10 7.5kg
plate press 3x10 80-100-120kg
upright row smith 3x10 50kg




BACK
cable row standing 3x12 32kg
pulldown cable 3x12 26kg
pull over cable 2x12 21kg
seated row machine 2x12 66kg



CHEST
Plated press 4x16-15-12-8 80-100-120-160kg
1 set of 50 reps negative 20kg
machine fly 4x12 100kg
1 set 50 reps 66kg


TRICEP
pushdown rope 3x12 43-50-50kg
skull rope 3x12 50kg
pushdown bar 2x10 50kg

https://i.ibb.co/gvqygCP/IMG-6813.jpg

TUESDAY
- [ ] QUAD ADDUCTOR ABDUCTOR HAMS
leg ext 3x20 73-93-116kg
leg press low 3x15 300-350-400kg
wide leg press 3x15 200kg
sissy squat 2x15 25kg


ADDUCTOR ABDUCTOR
adductor 3x12 104kg
abductor 3x20 104kg

HAMS
lying ham 3x12-12-8 73-82-91kg
hack 2x10 100kg


CALVES
leg press 3x20 200kg
pin 3x15 150kg

doing hams leg ext first legs where so pumped finally can hit them hard sissy is becoming my love can go up in weight

WEDNESDAY
CHEST DELTS

CHEST
plate press 3x10-8-8 130-140-140kg
pin press 3x12-10-10 66-79-79kg
fly machine 3x8 full stack
very high smith 3x12-10-8 80-100-120kg
fly machine 3x12 50kg
cable cross over 3x12 17.5-19.2-19.2kg
cable low chest 2x15 14.5kg
cable press 2x12 17.5kg

DELTS
rear delt rope 3x15 23-30-30kg
db side 3x15 12kg
rear delt machine 3x12 86-100-100kg

Another good session tonight pump was crazy going to change the split have a arm day

TUESDAY
CHEST DELTS

CHEST
plate press 3x12-8- 8 130-150-150kg
pin press 3x13-8-8 79-86-86kg
fly machine 3x10 full stack
high fly db 3x10 20kg
very high smith 2x12-8 100kg
fly machine 3x10 64kg


DELTS
robe rear delt rope 3x15-15-10 30-35-44kg
side raise cable on seat 3x15 5.2-7.5-10kg
rear delt cable seated 3x10 10kg
front raise cable 3x10 7.5kg
upright row cable bar 3x10 30kg

took a week break to recover and helped massively changed split now and will also remove high incline press do this on Friday as still want chest twice a week but just to fried at the end for it need to start focusing on recovery as noticed the break I felt stronger so definitely been taxed and weight stalled too

but now things should move again

WEDNESDAY
BACK TRAPS

BACK
cable row standing 2x12 44-44 plus 20kg
easy bar row 3x12 80kg
pull-down wide 2x10 79kg
pull-down close 2x10 59kg
seated row long bar 2x10 84kg
pullover cable 2x10 21kg
cable seated high row 2x12 23-26kg
pull-up assist 1x8 18kg fried

TRAPS
cable long bar 3x12 37kg
db shrug 3x15 50kg
y raises on incline pinch shoulder blades back 3x10 5kg

solid session pump was crazy
We are locked in next may we step on stage

FRIDAY
ARMS CHEST DELT

TRICEP
rope pushdown 3x10-8-8 63-70-70kg
rope skull 3x10-8-8 70kg drop
pushdown bar 2x10-8 77-90
cable behind 3x12-12-10 12-12-14kg
cable front 2x12 14kg
pushdown pin 2x25 64kg

BICEP
db curl back on pole 3x12-10-8 20-22-26kg
hammer curl rope 3x12 63kg
pull-down 3x15-12-12 39-52-52kg
concentration curl 2x10 18kg
preacher pin 1rm 2x10 27kg


FOREARM
cable 5x15 21kg
reverse 5x15 21kg

CHEST
plate press 3x10 120kg
fly press 2x15 17.5kg a
fly cross over 2x15 17.5kg
pushdown 2x12 73kg

side raise db 4x12 10-14-16-20kg
rear delt machine 2x12 86-113kg
rear delt cable 3x15 30kg


just did this tonight legs tomorrow will update

MONDAY
LEGS
lying ham 3x12-10-8 73-82-91
leg ext 3x15-12-10 100-116-116kg
leg press low 3x15-12-8 300-400-520kg
wide leg press 2x12 300kg
sissy squat 2x15 25kg


ADDUCTOR ABDUCTOR
adductor 3x12-10-10 104kg
abductor 3x20 104kg


HAMSTRING
lying ham 3x12 73kg
standing ham curl 3x12 25kg
db stiff hanging over smith 3x12 22kg


CALVES
leg press 3x20 200kg
pin 3x15 150kg

Doesn’t look much but was so intense was sick got my stuff thanks big daddy this is the new split now legs Monday

https://i.ibb.co/480m1NR/IMG-7051.jpg

Thanks big daddy mts family posted on Instagram

BACK TRAPS TRICEPS

BACK
cable row standing 2x11-10 44 plus 25kg
cable seated high row 2x10 30kg
cable pull-down 2x10 30kg
easy bar row 2x10-8 120kg
pull-down close 2x10-8 66-73kg
seated row long bar 2x10 66kg
pullover cable 2x10 21kg
pull-up assist 1x10 18kg

TRAPS
cable long bar 3x15 44kg
db shrug 3x15 50kg
y raises on incline pinch shoulder blades back 3x10 6kg

TRICEP
rope pushdown 2x10-8 70kg
rope skull 2x8 70kg drop
pushdown bar 2x10 90kg
cable behind 3x12-12-10 12-12-14kg
cable front 2x12 14kg
pushdown pin 2x25 64k-full stack

Feeling great having more rest fully recovered

CHEST DELTS
SATURDAY

CHEST
plate press 2x8-6 140kg 1 drop
high incline press wide 2x10 60kg
high db fly 2x10 24kg
pin press 2x10 73kg
fly machine 2x10 full stack
fly machine 2x10 50kg
^superset cable cross over 17.5kg


DELTS
robe rear delt rope 3x15 30kg
side raise cable on seat 3x15 7.5kg
rear delt cable seated 3x10 10-14-14kg
front raise cable 3x10 7.9-10-10kg
upright row cable bar 3x10 30kg

doing more rest days paying off weight going up now nearly 300 feeling well rested and making sure form is key added bicep forearm little calves abductor abs didn’t count was intense low rest

CHEST DELTS
TUESDAY

CHEST
plate press 3x10 120kg drops negatives
fly machine 3x12 full stack
pin press 2x10 73-79kg
high db fly 2x10-8 24-26kg
superset cable cross over 2x12 17.5kg
fly machine 2x10 66-73kg


DELTS
robe rear delt rope 3x15 30kg
side raise cable on seat 3x16-12-7.5-10-10kg
rear delt cable seated 3x10 14kg
front raise cable 2x10 7.5-10kg
upright row cable bar 3x10 30kg

sticking to the planned routine had to take extra rest day had weird pain in eye temple but absolutely insane session today very intense pump was brutal