Thread: growing with mts road to a future pro

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

MONDAY
CHEST DELTS BICEP

warm up rotator cuff cable pump chest
hammer press 3x12 120kg drops
hammer close grip 3x12 60kg
cable fly cross over 3x15 10kg
pec dec inner fly 3x12 36kg
high pin press 3x12 52kg
Lower pec cable fly 3x12 5kg
pin press low 3x12-10 52kg drops

DELTS
rear delt db standing bent over 4x15 18kg
rear delt cable high 4x12 5kg
rear delt machine 3x12 45kg
side raise db 5x12 10kg drops
side raise cable 3x10 5kg
front raise db 3x10 16kg

BICEP
db curl decline 3x12 12kg
preacher curl machine 3x12 32kg
hammer decline db 3x12 12kg
concentration curl cable 3x12 7.5-7.5-10kg

Abs 8 exercises and hypers

1 hour fasted cardio

TUESDAY
QUAD GLUTE HAM ADD-ABD

low leg press 3x15 200-250-250kg
wide leg press 3x15 250kg
1 leg press pin 2x12 45
leg ext 3x15 32-39-45kg

HAMSTRING
lying ham 3x20 50kg

GLUTE
jefferson squat 3x12 60kg
hypers 3x15 25kg
rope bridge 3x12 32kg


ADDUCTOR ABDUCTOR
adductor 4x12 70kg
adductor 4x12 104kg

1 hour fasted cardio morning
out of anabolics but cycle will be thanks to bigdaddy

1500 eq
600 tren e
500 tren a
600 mast e

eq again is the best base compound you can use this blast is unbelievable

Thanks to bigdaddy once again appreciate it a lot ready to go today is back traps triceps
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THURSDAY
BACK TRAPS FOREARM TRICEP

BACK
Pulldown 2x10 66kg
pulldown behind 3x12 45kg
db row 2x10 50kg
smith row 2x10 120kg
db high row (upper back) 3x8 30kg
cable row 3x12 32kg
cable row superset pullover 3x12
hypers 2x12 25kg plate


TRAPS
db shrug forward 3x12 30kg
cable upper shrug 3x12 14kg

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

TRICEP heavier stack
pin press pushdown 3x12 45kg
rope pushdown 3x15 17kg
cable 1 arm 3x10 7.5kg
1 arm cable easy 3x10 5kg
kickback cable 3x12 5kg

abs
1 hour morning cardio fasted

1 hour fasted cardio
Back in the gym tomorrow chest bicep delts ready to go💪

TUESDAY
CHEST DELTS BICEP

warm up rotator cuff cable pump chest
hammer press 3x12 120kg drops
hammer close grip 3x12 60kg
cable fly cross over 3x12 10kg
^superset pec dec inner fly 3x12 36kg
high pin press 3x12 52kg
Lower pec cable fly 3x12 5kg
pin press low 3x12-10 52-66kg

DELTS
rear delt db standing bent over 4x15 18kg
rear delt cable high 4x12 5kg
rear delt machine 3x12 45kg
side raise db 5x12 10kg drops
side raise cable 3x10 5kg
front raise db 3x10 16kg

BICEP
db curl decline 3x12 12kg
preacher curl machine 3x12 32kg
hammer decline db 3x12 12kg
concentration curl cable 3x12 7.5-7.5-10kg

40 min cardio

THURSDAY
HAMSTRING ABDUCTOR ADDUCTOR GLUTE

HAMSTRING
standing ham curl 3x12 45kg
high leg press pin 3x15 175kg
stiff bb 3x12 140kg
db stiff 3x20 30kg
lying hamstring curl 3x12 59kg
lying ham 1 leg 2x15 32kg

GLUTE
smith glute bridge 3x12 80kg
rope 3x15 32kg
Jefferson squat 3x12 80kg
hypers 3x12 25kg

ABDUCTOR ADDUCTOR
Abductor 4x10 77kg
Adductor 4x15 104kg

CALVES
hack 4x15 120kg
pin press 4x15 127

45 min fasted cardio

SATURDAY
BACK TRAPS FOREARM TRICEP

BACK
Pulldown 2x10 66kg
pulldown behind 3x12 45kg
db row 2x10 50kg
smith row 2x10 120kg
db high row (upper back) 3x8 30kg
cable row 3x12 32kg
cable row superset pullover 3x12
hypers 2x12 25kg plate


TRAPS
db shrug forward 3x12 30kg
cable upper shrug 3x12 14kg

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

TRICEP heavier stack
pin press pushdown 3x12 45kg
rope pushdown 3x15 17kg
cable 1 arm 3x10 7.5kg
1 arm cable easy 3x10 5kg
kickback cable 3x12 5kg

really feeling the cycle kick in now unbelievable sessions over the next few month will focus purely on building up strength a little but volume is always key for me

MONDAY
CHEST DELTS BICEP

warm up rotator cuff cable pump chest
hammer press 3x12 120kg drops
hammer close grip 3x12 60kg
cable fly cross over 3x12 10kg
^superset pec dec inner fly 3x12 36kg
high pin press 3x12 52kg
Lower pec cable fly 3x12 5kg
pin press low 3x12-10 52-66kg

DELTS
rear delt db standing bent over 4x15 18kg
rear delt cable high 4x12 5kg
rear delt machine 3x12 45kg
side raise db 5x12 10kg drops
side raise cable 3x10 5kg
front raise db 3x10 16kg

BICEP
db curl decline 3x12 12kg
preacher curl machine 3x12 32kg
hammer decline db 3x12 12kg
concentration curl cable 3x12 7.5-7.5-10kg