Thread: growing with mts road to a future pro

TUESDAY
BACK TRAPS FOREARM TRICEP

BACK
db row 2x12 50kg
db high row (upper back) 2x10 40kg
high cable row 3x12 25-32-32kg
seated row machine cable 2x12 66kg

TRAPS
db shrug forward 2x15 30kg
smith shrug high 2x12 80kg

FOREARM
reverse curl db 3x15 16kg
cable curl 3x15 17kg

TRICEP heavier stack
pin press pushdown 2x12 54kg
rope pushdown 3x12 12kg
cable 1 arm 2x12 5kg
kickback cable 3x10 3.4kg

Today was 1 hour fasted cardio I’m cutting sessions back due to recovery atm food drop again once it’s up volume back up

WEDNESDAY
HAMSTRING ABDUCTOR ADDUCTOR

HAMSTRING
standing ham curl 3x12 39-45-45kg
high leg press pin 3x12 120kg
stiff bb 2x10 170-180kg
lying hamstring curl 3x15-12 50-59-59kg



ABDUCTOR ADDUCTOR
Abductor 3x10 63-70-70kg
Adductor 3x12 90-104-104kg

CALVES
hack 4x15 120kg

Glute abs 1 hour fasted cardio 20 min post W stairs

FRIDAY

BACK CHEST REAR DELT

BACK
smith row dead stop 2x10 80kg
machine low row 3x10 73kg
cable pullover 3x12 29kg



CHEST
hammer press 3x12-10 80-100-120kg
pin press high 3x15 52-66-73kg
machine fly 3x12 66kg



TRAPS
cable shrug 3x15 32kg


DELTS
machine rear hands inside 3x12 45kg
db rear 3x12 14kg
side raise db 3x12 12kg

SATURDAY

QUAD HAM ADDUCTOR CALVES

HAMSTRING
standing ham 3x12 6 on stack
seated ham 3x12 full stack

QUAD
Leg ext3x15 150-150-150kg
leg press sweep 3x15 200-200-250kg 6
horizontal leg press 2x12 140kg


ADDUCTOR
3x10 full stack

CALVES
seated 3x15
standing 3x15

1 hour fasted cardio
No pendulum today knee felt off but great session to end the week

Had a good reefed yesterday struggled to eat though stomach hurt just prefer cleaner foods had x mas dinner then just whatever I wanted protein bar cottage cheese potatoes bananas sweets crisps cake sausages noodles up 7lbs but look better

But back on diet today

gyms shut but back open tomorrow did my 1 hour fasted cardio and ready to kill training tomorrow and get after it chest delts biceps.

TUESDAY

CHEST DELTS BICEP
warm up rotator cuff cable pump chest
hammer press 3x10 120kg
cable fly cross over 3x15 10kg
pin press 3x15-12 66-52-52kg
Lower pec cable fly 3x20 5kg



warm up side rest superset rear bent over
rear delt db 3x15 24kg
rear delt db 3x15 24kg
rear delt cable high 3x12 7.5kg
side raise db 3x12 10kg
side raise cable 3x15 3.4-5-5kg
front raise db 3x12 12-14-16kg

BICEP
db curl decline 3x10 10kg
preacher curl 3x15 41-45-45kg
hammer decline db 3x12 12kg
concentration curl 3x12kg 5 10 sec rest

1 hour fasted cardio

TUESDAY
BACK TRAPS FOREARM TRICEP

BACK
db row 2x12 50kg
smith row 3x12-10 80-120-120kg
db high row (upper back) 3x10 40-40-50kg
high cable row 3x12 25-32-32kg
seated row machine cable 3x12 73-86-86kg
hypers 3x15 25kg plate


TRAPS
db shrug forward 3x12 50kg
smith shrug high 3x12 80-120-160kg

FOREARM
reverse curl db 3x12 16kg
cable curl 3x12 21kg

TRICEP heavier stack
pin press pushdown 3x12 64kg
rope pushdown 3x12 12-14-17kg
cable 1 arm 3x12 5-7.5-10kg
kickback cable 3x10 5kg

Great session volume upped no cardio today

THURSDAY
HAMSTRING ABDUCTOR ADDUCTOR CALVES

HAMSTRING
standing ham curl 3x12 39-45-52kg
high leg press pin 3x15 134-154-175kg
stiff bb 1x10 190kg worked up to it
db stuff 3x15 30-40-40kg
lying hamstring curl 3x12 59kg

GLUTE
rope 3x15 30-32-32kg

ABDUCTOR ADDUCTOR
Abductor 3x10 70-77-77kg
Adductor 3x12 104kg

CALVES
hack 4x15 120kg
pin press 3x15 127kg

1 hour fasted cardio great session did abs too every session and really loving this

Today was a rest 1 hour fasted cardio then refeed high carb just to refill stores went little hypo on the cardio so it was needed tomorrow usual day of calories