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Thread: growing with mts road to a future pro

  1. #411
    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

  2. #412
    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

  3. #413
    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

  4. #414
    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

  5. #415
    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.

  6. #416
    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

  7. #417
    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

  8. #418
    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

  9. #419
    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

  10. #420
    1 hour fasted cardio back on diet dropped 5lbs since Monday but weight could have been more since didn’t look prior to refeed so huge weight drop guessing 10lbs no good

    gym Monday training volume will increase also

    Todays diet 450 protein 80g carb 40g fats

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