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Thread: growing with mts road to a future pro

  1. 12-27-2021, 06:07 PM #181
    DarrenW29
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    MONDAY
    SHOULDER CALVES CHEST
    Behind smith press 3x8 80-100-110kg 6
    smith press 2x8 120-122kg drop sets
    Plate press 3x10 80-2x90kg
    Dumbbell rear chest on seat 3x12 36x20-40x2
    dumbell rear delt high cable 3x12 7kg
    cable to forehead 3x12 60kg
    side raise cable 3x12 7.5kg
    side raise dumbbell 3x10 26kg
    Super rear delt
    upright row bar 2x12 45kg
    Front raise dumbbell 2x12 22kg

    seated calves 5x15 70kg

    flat press 3x8-10 160kg
    machine press 3x12 79kg
    slight incline cable 3x8 32 on stack
    Cable fly 4x12 32kg
    cable fly middle 4x12 18kg

    Great session over last few days I lowered calories but started the cycle pinned deca today food back up and ready to push hard
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  2. 12-28-2021, 07:10 PM #182
    DarrenW29
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    TUESDAY
    QUAD ABDUCTOR ADDUCTOR
    leg press 3x20 290-2x310
    wide stance leg press 3x15 310kg drops
    1 leg press 3x10 50kg
    squat smith 3x10 80kg drops
    2 leg curl 2x20 66kg



    lying hamstring 2 leg 3x12 73kg
    seated hamstring 3x12 73kg
    standing hamstring 3x12 45kg
    stiff leg bb 2x12 140kg


    Abductor 3x10 100kg
    Adductor 3x12 100kg

    calves seated 4x20 80kg

    Absolutely good session legs were killed nothings crazy weight wise but not about weight this was epic
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  3. 12-31-2021, 05:23 PM #183
    DarrenW29
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    FRIDAY
    BACK TRAPS FOREARM
    bb row 3x10-12 140-2x190kg10
    pulldown plated 3x10 1 arm 160kg
    t bar row bent over 3x12 80-120-140kg 10
    pulldown behind 3x15 65kg
    rope 3x12
    Close grip high row 3x12 65kg
    1 arm high cable 3x10 30kg
    Rack pull 2x8 220kg


    TRAPS
    db shrug 2x15 50kg
    bb shrug front 3x12 170kg
    cable squeeze 3x15 64kg

    Great session added bicep forearm too but never counted that’s it for the new year ready too keep pushing hard
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  4. 01-03-2022, 04:07 PM #184
    DarrenW29
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    MONDAY
    CHEST DELTS BICEP
    slight incline smith work up heavy drop sets
    decline 3x8-10 120kg drops
    Plate press 3x10 120-160kg
    Superset fly 41kg
    Machine press 3x12 66kg
    db flat fly 3x15 20kg
    middle fly 3x12 18k-23kg
    lower cable fly 3x12 18kg
    Pullover 2x40kg 12



    side raise db 3x10 26-30kg

    rear delt db bent over 3x15 30kg

    front delt db seated 3x12 20kg

    preacher curl 3x12 25kg
    standing bicep curl 3x10-12 40-45kg 2x8
    db curl decline 3x10 16kg
    hammer curl 3x10 22kg

    Amazing session
    can all ready see the difference deca has made look way fuller absolutely amazing especially in biceps
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  5. 01-04-2022, 06:20 PM #185
    DarrenW29
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    TUESDAY
    QUAD ABDUCTOR ADDUCTOR
    leg press 3x20 390-430-470kg 15
    wide stance leg press 3x20 300kg
    1 leg press 3x15 150kg
    squat smith 3x10 120-150-190kg 12
    2 leg curl 3x15 66kg



    lying hamstring 2 leg 3x10 91kg
    seated hamstring stilling foward 2x12 45kg
    standing hamstring 3x12 45-52kg
    stiff leg bb 2x12 140kg
    still leg db rotate 2x12 50kg 13

    Abductor 3x10 100kg
    Adductor 3x12 100kg

    calves seated 3x15 100kg

    Brutal session felt sick and was after it but that’s when you know you pushed it foods at 6000 on good days but I’m going to push it 6500 deca is unbelievable since adding can tell it’s in just second week now but definitely see a different look so happy weight today was 280 but since the covid minor injury bodyweight did drop goal is just too hit that 300 offseason weight we will get it but mirror is key

    Next few weeks will update with photos
    Let’s keep growing
    Last edited by DarrenW29; 01-04-2022 at 06:56 PM.
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  6. 01-06-2022, 05:46 PM #186
    DarrenW29
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    THURSDAY
    BACK TRAPS FOREARM
    bb row 2x8-10 190-200kg
    pulldown plated 3x10 1 arm 220kg
    t bar row bent over 3x12 80-100kg
    pulldown behind 3x12 75kg
    rope 3x12 30kg
    Close grip high row 3x12 65kg
    1 arm high cable 3x10 30kg
    Rack 1x8 pull work up to heavy set 220kg


    TRAPS
    bb shrug front 3x10 180kg
    Smith shrug behind 3x12 120kg
    db shrug 2x15 50kg
    cable squeeze 3x15 64kg

    FOREARM
    reverse curl 3x12 30kg
    easy curl 3x12 30kg
    cable curl 3x12 64kg

    Great session the pump was strong really taken rest days serious too now 4 days per week no arm day yet but feel this is the best way especially with my sessions and I enjoy these
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  7. 01-07-2022, 07:13 PM #187
    DarrenW29
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    FRIDAY
    SHOULDER TRICEP CHEST
    Behind smith press 3x8 80-100kg
    smith press 2x8 120-122kg drop sets next time
    Plate press 3x10 80-100-140
    cable rear delt 3x12 7-10kg
    Cable rear delt bent over 3x12 23kg
    side raise cable 3x12 7kg
    upright row bar 2x12 45kg
    Front raise dumbbell 2x12 22kg

    machine press 3x10-12 73kg
    flat press 3x8-10 160-2x200kg
    slight incline cable 3x10 23kg
    Cable fly 4x12 41kg
    cable fly middle 4x12 18kg

    didn’t count tricep just superset but a great session now rest over the weekend and recover do it all again Monday
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  8. 01-10-2022, 05:26 PM #188
    DarrenW29
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    MONDAY
    CHEST DELTS BICEP
    slight incline smith 2x8-10 120-140kg
    decline 3x8-10 120-130-140kg
    Plate press 3x10 120kg
    Superset fly 41-45kg
    Machine press 3x12 66kg
    db flat fly 3x15 22kg
    middle fly 3x12 23kg
    lower cable fly 3x12 18kg
    Pullover 2x40kg 10



    side raise db 3x12 26

    rear delt db bent over 3x15 32kg

    front delt db seated 3x12 20kg

    preacher curl 3x15 25-30kg
    superset bicep curl on seat 10kg 12
    standing bicep curl 3x10 25kg
    db curl decline 3x10 14kg
    hammer curl 3x10 22kg
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  9. 01-12-2022, 03:42 PM #189
    DarrenW29
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    Monday woke up with a pain middle and lower back had too rest 2 days now unsure what it is as no injury maybe slept wrong as I woke up with it still trained but don’t want it too worsen will get back in tomorrow but not involve lower back doctor thinks it’s just a nerve thing but it’s not sore just feels like a lower middle back pump not a disc or spine injury as no weakens in legs arms
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  10. 01-14-2022, 05:12 PM #190
    DarrenW29
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    FRIDAY
    SHOULDER CALVES CHEST
    Behind smith press 1x8 110kg
    smith press 2x8 120-80-40
    Plate press 3x8-10 80-120-120
    cable rear delt 3x15 14kg
    Cable rear delt bent over 3x12 23k-27kg
    side raise cable 3x12 14kg
    upright row bar 2x12 45kg
    Front raise dumbbell 2x12 24kg

    seated calves 3x15 80-100-100kg

    machine press 3x10-12 73-100-100-113kg
    flat press 3x8-10 160-2x200kg
    slight incline cable 3x10 14-19-23kg
    Cable fly 4x12 41kg
    cable fly middle 4x12 18kg

    Great session did tricep forearm too.
    backs still a little off but much improved doctor said spinal infection which I cut my skin so this could be the reason as the next day after the cut I woke up with pain

    I will hit legs tomorrow going too add a mass gainer shake too push the calories loving this cycle though the gains are showing will get photos when I feel a 100 and things are clicking but just unbelievable
    Last edited by DarrenW29; 01-14-2022 at 08:55 PM.
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