Thread: growing with mts road to a future pro

MONDAY
BACK TRAPS FOREARM TRICEP

BACK
pulldown front 3x15 75kg
high cable row 3x10 73kg
t bar row wide 3x12 60kg
Dorian dead 3x10 140kg not this week
low cable row 3x10 73kg
seated row cable 3x15-12 73-86-86kg

TRAPS
Plate shrug forward 3x12 150kg
Plate shrug high 3x12 150kg

FOREARM
reverse curl 4x15 40kg
cable curl 4x15 30kg

TRICEP heavier stack
rope pushdown 3x15 20kg
cable in front 3x15 10-12.5-15-17.5kg
cable 1 arm 3x10 10kg
pushdown bar 3x12 20kg
kickback cable 3x8 10kg

good start to the week again solid wokout no racks lower still tight will now do one week on off these

WEDNESDAY
QUAD ABDUCTOR ADDUCTOR
Leg press deep 3x20-15 250-300-400kg
superset leg ext 3x20 45kg
wide stance leg press 3x15 200kg
1 leg press 3x15 50kg
smith squat 3x12-10 150-200kg



HAMSTRING
standing hamstring 3x15 39kg
seated hamstring 3x15 73kg
lying ham 3x15 50-64-64kg
stiff bb 3x15 60kg


Abductor 4x15 79kg
Adductor 4x15 79kg

calves seated lean foward 3x15 100kg
1 leg 3x20 25kg

Very good leg session legs in bits changes too cycle will be happening too

THURSDAY
BACK CHEST REAR DELT

BACK
pulldown middle back 2x10 73kg
pulldown straight 3x10 66kg
pullover rope 3x15 41kg
seated row cable 3x15-12 75kg
superset rope 20kg 12
row cable machine 3x12 52kg



CHEST
smith incline 3x8 80-120-120kg 3 sec test pause
flat press plated 3x12 160kg
incline cable fly 3x12 18kg
machine fly 3x12 86-100-100kg
machine press 3x12 66kg

Rear delt machine 5x12 59kg

Good session but felt it today pretty drained

Rest days now

Thanks again to bigdaddy this will be the decided cycle from now I feel best on growing tight



2gram eq
800mg tren e
800mg deca
600mg mast e

This is a heavy stack but one that truly builds me love the compounds and see changes like crazy

Originally Posted by DarrenW29

Rest days now

Thanks again to bigdaddy this will be the decided cycle from now I feel best on growing tight



2gram eq
800mg tren e
800mg deca
600mg mast e

This is a heavy stack but one that truly builds me love the compounds and see changes like crazy

Going to be massive af bro !!!

No test ?

MONDAY
BACK TRAPS FOREARM

BACK
pulldown front 3x12 75kg
high cable row 3x10 73kg
bb row rest pause 3x8 120kg
rack pulls 2x10 150kg
low cable row 3x10 73-86kg
seated row cable 3x12 85-105-135kg

TRAPS
Plate shrug forward 3x10 150kg
bb shrug high 3x12 120kg

FOREARM
reverse curl 4x12 40kg
cable curl 4x15 30kg

Solid session way different than normal 3 second negatives but explosive on the positive unreal pump no triceps as letting elbow heal up 90 percent there won’t ever do db behind the head that inflamed it 2 month ago stick with cables no issues

TUESDAY
CHEST DELTS BICEP
warm up rotator cuff cable pump chest
decline bb wide 3x12 120-140kg
flat plate press 3x12 120kg
smith incline press 3x12 90-110kg
machine fly 3x12 100kg
machine press 3x15 52kg
cable fly crossover 3x15 17kg



warm up side rest superset rear bent over
rear delt machine 3x12 59-73-86kg
rear delt cable high 3x12 10kg
side raise cable 3x12 7.5kg
side raise machine full stack 3x15
front raise cable 3x12 7.5kg
plate press 3x12 80kg < not this week



BICEP
preacher curl curl machine 3x15 32kg
arm curl on seat 3x12 14-16-20kg
pulldown curl 3x15 35kg
hammer curl rope 3x12 45kg
seated hammer 3x12 14kg

Really good session great pump doing the 3 second down explosive on some movements