Thread: growing with mts road to a future pro

WEDNESDAY
hamstring abductor adductor calves chest

standing hamstring curl 3x12 25kg
seated hamstring curl 3x10 73-86-93
lying hamstring curl 3x12-8 73-91-91kg
1 leg 3x10 32kg
still leg db 3x15 50kg

Abductor 3x10-12 73-86-100–100
adductor 3x12 100kg

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

Morning cardio 1 hour
good session felt little weak near the end did some abs too

THURSDAY

Bicep tricep forearm chest tricep

rope pushdown 3x12 50-64-73
1 arm rope 3x10 27kg
reverse 3x12 23-27kg
skull cable 3x10 27kg
skull db behind 2x8 18kg
skull incline smith 3x8-10 80-120 drops 70 reps
Pushdown 2x15-10 73-91kg



​BICEP
curl easy bar 4x15 30kg
Incline db 4x10 14kg
concentration curl 3x10 20kg
preacher 3x10 30kg
db curl 3x12-8 2x14
hammer rope 4x12 50kg

​FOREARM
cable curl 3x15 50kg
dumbbell reverse curl 3x12 35kg
reverse forearm curl 3x12 30kg

​CHEST
machine press lower pec 4x12-10 52-66
upper chest plated 4x8-10 100-3x105
cable middle fly 4x30 18kg to lower then underhand 30 reps

1 hour morning cardio
Good session

SATURDAY

SHOULDER CHEST
smith behind 3x8-10 80-100-125kg 4 drops
plate press 3x10-8 120 11-8-80kg drop sets
smith front 2x15 60kg
cable rear delt cable 3x15 23kg
cable rear delt 3x12 18kg
rear delt db 3x12 32-40-40kg
superset db seated 18kg 12
rear delt machine 3x12 73kg
side raise db 3x8 14-2x16kg
side raise cable 3x10 7.5kg
upright row bar 3x12 45kg
superset front raise db 12-8 20-2x30kg


Chest
machine press 3x12-10 79-86-86
machine high press 3x12 66kg
High incline plate press 2x10-8 80-100kg
Superset cable fly middle 18kg 12
Flat fly 3x15 20kg
pullover 3x10 30-40-50kg

1 hour morning cardio
Feeling really cold especially in my hands really hard today but got it done

Sunday is a rest day just 1 hour cardio
Hunger is hit full force now but this is where it’s about too get tough and pushing through this 4 week period cycle update will be as followed

1200mg test cyp
500mg mast prop
500mg tren ace
600mg deca

Deca test will keep me full mast prop trialing over mast e quicker acting tren god hormone

Foods staying at 3500 no reefeds yet weight unknowing going by mirror for now until skin gets paper thin and lower back glutes overall skin thins out

MONDAY
BACK TRICEP
pulldown plated 3x10-8 210-230-230kg
Plated row 2x8 200kg
seated row 3x12 86kg
superset rope 3x12 20kg
pulldown front 3x12-8 85kg
superset behind 10-8
1 arm seated row 3x12 25-45kg

Tricep
rope pushdown 3x10 50kg
arm pushdown 1 arm 3x8 27kg
1 arm rope reverse 3x10 32kg
1 arm pushdown 18kg
1 arm behind cable 4x10 23-27-32kg
1 arm skull db 3x10 14-20kg

1 hour morning cardio looked pretty flat today

TUESDAY

CHEST DELTS BICEP
decline bb 2x8-10 140-160kg 6 drops
plate press 3x8 120-160kg
high incline plated 3x10-8 100-110-110kg
machine press lower 3x15 66-73-73kg
machine high 3x8 66kg
fly cable middle 3x12 18kg
lower cable fly 3x12 18kg
pullover 3x12 26kg


​rear delt cable bent over 3x15 23kg
side cable 3x12 9-14-18kg
front rope 3x12 27-32-32
Db side chest on seat 3x12 14kg



standing bicep curl 3x10 45kg
standing db curl 3x8 14kg
bicep curl on seat 3x10 14-18-18kg
hammer curl 3x12-10 32-2x50g

1 hour morning cardio

WEDNESDAY

hamstring abductor adductor calves
​standing hamstring curl 3x12 25kg
seated hamstring curl 3x10 73kg
lying hamstring curl 3x12-8 73-91-91kg
1 leg 3x10 32kg
still leg plated 3x12 95-130-130kg

​Abductor 3x10-12 73-86-100–100
adductor 3x12 100kg

​Calves seated 5x12 80–80-80-2x100
1 leg 3x15 40kg

1 hour morning cardio

THURSDAY

Bicep tricep forearm
TRICEP
rope pushdown 3x12 50-73-
1 arm rope 3x10 27-32kg
reverse 3x12 23-27kg
skull cable 3x10 32kg
skull db behind 2x8 18-20kg
incline smith 3x8-10 80-120
Pushdown 2x15 73kg


​BICEP
curl easy bar 3x-15 35kg
Incline db 4x10 14-18-18-18
preacher 3x10 25kg
hammer 3x12 30kg

​FOREARM
cable curl 3x15 73kg
dumbbell reverse curl 3x12 35kg
reverse forearm curl 3x12 35kg

1 hour morning cardio