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Thread: growing with mts road to a future pro

  1. #221
    THURSDAY
    hamstring abductor adductor calves

    standing hamstring curl 3x12 32-39-2x45kg
    seated hamstring curl 4x8-12 73-84kg
    lying hamstring curl 3x8 73kg
    1 leg x3 12 18kg
    still leg db 3x12 50kg

    Abductor 3x10 73-86-100
    adductor 3x10 100kg

    Calves seated 5x12 80–80-80-2x100
    superset hack 12

    1 hour cardio fasted

    Great session hamstrings fried foods now 3500-4000 and keeping it here while steadily dropping so far so good just resetting myself

  2. #222
    FRIDAY
    QUADS
    Leg press 6x25kg 20 reps failure
    smith squat superset 3x10 120-160kg failure
    2 leg curl 3x15 73kg
    1 leg 3x15 18-25-25kg

    1 hour cardio morning

    doesn’t seem like much but my legs where absolutely destroyed first set rest pause I’m now finding quads just need hit very hard and not tons of volume
    Last edited by DarrenW29; 03-19-2022 at 11:09 AM.

  3. #223
    MONDAY

    CHEST DELTS BICEP

    decline smith 2x8-10 140-160kg 7
    plate press 3x8 120kg
    high incline plated 3x12 70kg
    fly 36kg
    fly cable middle 3x12 18kg
    lower cable fly 3x12 18kg
    machine press 3x15 2x59-66kg


    rear delt db bent over 3x15-12 30-2x42kg
    db on seat 3x15 16kg
    front rope 3x12 17kg
    Db side chest on seat 3x12 18kg


    preacher curl 3x10 30kg
    bicep curl on seat 3x10-8 16-2x20kg
    standing bicep curl 3x10 45kg
    db close curl 3x10 24kg
    hammer curl 3x10 24kg

    1 hour morning cardio
    Another solid session loved it today good pump still chipping away next week will be the real start

  4. #224
    TUSEDAY
    BACK TRAPS TRICEP
    pulldown plated 3x10 150kg
    Plated row 3x10 170kg
    seated row 3x12 105kg
    superset rope 3x12 22kg
    pulldown front 3x10-8 79kg
    superset behind 10
    1 arm high cable 3x10 35kg
    Pullover 3x15 20kg
    hypers 2x15 60kg

    TRAPS
    Bb shrug front 3x12 140-2x180
    Plate shrug 3x10 120kg
    cable squeeze 3x15 64kg

    TRICEP
    rope pushdown 3x10 50kg
    superset 1 arm pushdown 27kg
    1 arm rope 3x10 18kg
    superset reverse 1 arm pushdown 18kg
    1 arm behind cable 4x10 23kg
    1 arm skull db 3x10 14kg

    1 hour cardio morning

    Great session back very pumped I took out racks for now

  5. #225
    WEDNESDAY
    hamstring abductor adductor calves

    standing hamstring curl 3x12 25kg
    seated hamstring curl 4x12-10 73-86-86
    lying hamstring curl 3x12-10 73-82-91kg
    1 leg 3x10 32kg
    still leg db 3x12 50kg

    Abductor 3x10-8 73-86-100–100
    adductor 3x12 100kg

    Calves seated 5x12 80–80-80-2x100
    hack 3x12 120kg



    machine press lower pec 4x12 73kg
    upper chest plated 4x8-10 80-3x100kg
    superset cable middle fly 4x12 18kg

    1 hour morning cardio

    going too hit chest 3x per week see what happens feeling good and will update with photos next month
    Last edited by DarrenW29; 03-23-2022 at 05:45 PM.

  6. #226
    THURSDAY
    Bicep tricep forearm
    TRICEP
    rope pushdown 3x12 50kg
    1 arm rope 3x10 23kg
    reverse 3x12 23kg
    Superset cable 18kg
    skull db behind 2x8 18kg
    kick back 3x12 30kg
    db behind 3x8 12kg
    Pushdown 3x15 73-2x91kg



    BICEP
    curl easy bar 4x15 30kg
    Incline db 3x10 16kg
    concentration curl 3x10 20kg
    preacher 3x10 30kg
    db curl 14kg
    hammer curl dumbbell 3x12 30kg


    FOREARM
    cable curl 3x15 73kg
    Barbell forearm curl 3x12 60-2x100kg
    dumbbell reverse curl 3x12 35kg
    reverse forearm curl 3x12 35kg

    1 hour morning cardio

    Great session arms felt super pumped

  7. #227
    FRIDAY
    QUAD HAMSTRING ABDUCTOR ADDUCTOR CALVES

    leg press superset 3x20 300kg
    smith squat superset 3x10 80-120-160
    Wide stance leg press 3x15 250kg
    leg curl 3x15 73kg
    1 leg curl 3x15 25kg
    hack 2x15 80kg
    lunges 3 sets 40kg

    Lying hamstring 3x12 59kg
    standing hamstring 3x12 18kg

    Adductor 3x10 73-100-100kg
    abductor 3x12 100kg

    calves 4x12 80kg
    calves 1 leg 4x10 40kg

    1 hour morning cardio

    Brutal session volume up a bit now pushing it hard loving it

  8. #228
    SATURDAY

    SHOULDER CHEST
    smith behind 3x8-10 80-100-120kg 6
    plate press 3x10 120kg
    cable rear delt cable 3x15 23kg
    cable rear delt 3x15 18-2x23
    rear delt db reverse 3x12 20kg
    side raise db chest seat 4x8 18kg
    upright row bar 3x12 45kg
    superset front raise db 20kg



    machine press 5x12 79kg
    High incline plate press 3x8 80kg
    Superset cable fly middle 18kg
    slight incline cable 3x12 12kg

    1 hour morning cardio
    Felt it today weaker during chest bit fatigue but first time doing chest 3 times in a week and training 6 days with cardio

    Now thinking of doing a show in July so let’s see how we look by may time

  9. #229

  10. #230
    MONDAY
    BACK TRAPS FOREARM TRICEP
    pulldown plated 3x10 160kg
    Plated row 3x12-8 160-2x200
    seated row 3x12 115kg
    superset rope 3x12 20kg
    pulldown front 3x12-8 79-2x86kg
    superset behind 10-8
    bb row 2x10 140kg slow
    1 arm high cable 3x12 30-35
    Pullover 3x15 20-26
    rack pull rest pause 2x10 180-220kg

    TRAPS
    Plate shrug 3x10 130kg
    Plate shrug high 3x12 80kg
    db shrug 2x15 drops

    FOREARM
    reverse curl 4x15 30kg
    cable curl 3x120 30kg
    cable curl side 3x15 22kg

    TRICEP
    rope pushdown 3x10 50kg
    arm pushdown 27kg
    1 arm rope reverse 3x10 18kg
    1 arm pushdown 18kg
    1 arm behind cable 4x10 23kg
    1 arm skull db 3x10 14kg

    1 hour morning cardio
    loving the training starting too feel the diet a bit today but still pushing on

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