Thread: growing with mts road to a future pro

Back and proper posing needs work going to take streching serious as seen here not opening back up and shoulders are forward as head too all will get sorted and deep tissue

That’s a very thick and dense back!

Like you already said, deep tissue is going to help you out big time to open your lats up more (it will hurt like a MF though haha).

In my competition prep it gave me an instant effect on my posing. I looked like another person hitting the lat spread and the back db biceps.

Originally Posted by Rick123

That’s a very thick and dense back!

Like you already said, deep tissue is going to help you out big time to open your lats up more (it will hurt like a MF though haha).

In my competition prep it gave me an instant effect on my posing. I looked like another person hitting the lat spread and the back db biceps.

Mate Its bad lol so good hearing this though how many session did you get until you could fully open your back my chest is tight everything so many knots

Back is blowing up, killing it brother !!!! 👌🏼👌🏼👌🏼

Originally Posted by emperorcaliano

Back is blowing up, killing it brother !!!! 👌🏼👌🏼👌🏼

Thanks bro all you guys big motivation for me

Still training but haven’t been counting anything like said tonight chest delt arms abs usual but will begin counting sessions sometimes I like too free lance things

Back to tracking

MONDAY
Quads hamstring calves adductor abductor

Quads
leg press 3x15
200-250-300kg

wide leg press 3x15
200kg

leg ext 3x15
45-52-52kg

1 leg press 3x20
45-52-59kg

lunges 2 sets
20kg

hamstring
lying hamstring curl 3x12
50kg

standing hamstring curl 3x12
25kg

Bb stiff 3x15
60kg


adductor abductor
Adductor 4x12 29-36-36-36kg
Abductors 3x15 56kg


calves
leg press 3x30 100kg

What a session

Because of the ongoing shoulder issues didn’t track training it’s flared up again but I’m training around it will be getting bursa removal 10th January but also still train legs 4 week recovery or so

Today was a rest doing 1 hour cardio fasted
Tomorrow is back traps bicep

Monday will change training plan starting with back or quads

Food at the moment is 4000 calories the cycle dosages are lowered too save enough until end of month

FRIDAY
BACK TRAPS REAR DELT

BACK
1 arm middle cable row 3x12 14-17-17kg
1 arm high cable low row 3x12 17-19-20kg
db high row (upper back) 3x12 20-20-28kg
seated row 3x12 37-41-50kg
rack pull 2x8 140-180kg
hypers 2x20 bodyweight

TRAPS
smith shrug 3x10 80kg
cable shrug 3x12 21kg

REAR DELT
db rear delt 3x15 14kg
db rear delt 3x15 8kg

1 hour 30 min cardio today
and trained arms nothing counted but was a okay session nothing great