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Thread: growing with mts road to a future pro

  1. #531
    WEDNESDAY
    BACK TRAPS

    BACK
    Pulldown front 2x10 66kg
    pulldown behind 2x10 52kg
    smith row from ground 2x10-8 120kg
    db row 2x10 50kg
    cable row machine with cable 1 arm 2x10 52kg
    rope pullover 2x12 14kg
    deadlift 1x6 220kg worked up slow negative



    TRAPS
    smith shrug behind 3x12 80kg
    db shrug 2x15 30kg
    cable shrug high middle trap 3x12 17.5kg

    Great session got my stuff thanks bigdaddy ready to pin tonight

  2. #532

    html jpg image

    Again thank you bigdaddy Posted on Instagram too

  3. #533
    THURSDAY
    DELTS TRICEP BICEP

    DELTS
    side raise db 3x12 14-16kg
    side raise cable 3x12 5.7-7.9-7.9kg
    rear delt cable 2x12 7.9-10kg
    cable high 2x12 5.2-7.9kg
    rear delt machine 2x12 52kg
    upright row smith 2x10 30kg
    front raise db 2x12 14kg
    Plate press 2x12-8 40-60kg

    TRICEP
    rope pushdown 3x12 23kg
    rope skull 3x15 14-18-18kg
    pin pushdown 3x12-10 64-77-full stack
    cable 1 arm 2x12 9kg


    hammer rope 3x12 12-14-16kg
    bicep db 3x10 12-14-14kg
    concentration curl 2x12 12-14kg
    preacher 2x20 32kg

  4. #534
    SATURDAY
    CALVES HAM QUAD

    calves full stack 3x12
    seared ham 3x12 full stack 150-130-110kg
    leg ext pin 12 3x15
    smith squat deep rest pause bottom
    3x10 150-140-140kg
    deep leg press 2x15 10 plates side
    1 leg press 2x15 110kg
    reverse v sqaut glute 1x15 80kg
    lying ham 2x12 6 on stack

    Legs fried shaking photos coming soon

  5. #535
    MONDAY
    CHEST BICEP FOREARMS DELTS

    CHEST
    cable fly cross over 3x12 14.7-17.5-17.5kg
    high incline smith 2x10-8 70-80g
    flat smith 2x10-8 80kg
    fly machine 3x12 41-45-45kg
    hammer close grip 2x12-10 60-70kg
    2x12 pushdown 54-64kg


    BICEP
    bb curl 2x12 12-16kg
    preacher pin 3x15 32kg
    hammer bb curl decline 3x10 16kg

    DELTS
    db side 3x12 8kg
    rear delt db 3x15 16kg
    front raise db 2x12 10kg
    rear delt machine 2x20 32kg

    FOREARM
    cable curl 3x12 21kg
    reverse curl bb 3x12 14kg

  6. #536
    WEDNESDAY
    BACK TRAPS

    BACK
    Pulldown front 2x8 66kg
    pulldown behind 2x8 52kg
    smith row from ground 2x10 80kg
    db row 2x15-12 50-60kg
    cable row machine with cable 1 arm 2x12 59kg
    rope pullover 2x12 17-21kg
    deadlift 1x6 220kg



    TRAPS
    smith shrug behind 3x12 80kg
    db shrug 2x20 20kg
    cable shrug high middle trap 3x12 17.5kg

    little weaker but progress in other places order was changed up tonight

  7. #537
    DELTS TRICEP CHEST
    FRIDAY
    DELTS
    side raise cable 2x12 7.9-10kg
    rear delt cable 2x12 10-12.5kg
    cable high 2x12 10kg
    upright row smith 2x12 30-40kg
    front raise db 2x12 16kg
    Plate press 2x8 80kg

    TRICEP
    rope pushdown 3x12 23-29-29kg
    rope skull 3x12 23kg
    pin pushdown 3x12 77kg
    cable pushdown arm 3x12 12.5kg

    CHEST
    fly machine 3x12 73-86-100kg
    pin press 3x12 66-86-86kg
    Plate press 3x10-8 60-80-80kg

    great session and pump tomorrow will be ham focus knee bit sore then quad Sunday I think got let the tendon heal a bit

  8. #538
    MONDAY
    CHEST BICEP FOREARMS DELTS

    CHEST
    cable fly cross over 3x12 14.7kg
    high incline smith 3x8 80-90-100kg
    flat smith 2x8 80kg
    fly machine 3x12 54kg
    hammer close grip 2x10 70kg
    2x12 pushdown 64kg
    pin press 2x15 45-52kg


    BICEP
    db curl 2x-12 16-20-20kg
    preacher pin 3x15 36kg
    hammer bb curl decline 3x10 16kg

    DELTS
    db side 3x12 10–12-14kg
    rear delt db 3x15 24-26-26kg
    front raise db 2x12 14kg
    rear delt machine 2x20 39-45kg

    FOREARM
    cable curl 3x12 21kg
    reverse curl bb 3x12 14kg

    Letting knee heal but will smash legs this week

  9. #539
    TUESDAY
    GLUTE HAMSTRING ABD-ADDUCTOR CALVE

    HAMSTRING
    standing ham curl 3x12 45kg
    high leg press pin 3x15 175kg
    lying hamstring curl 3x12-8 50-64-64kg
    stiff db 2x15 40-50kg

    ABDUCTOR ADDUCTOR
    Abductor 3x12-8 63-70-63kg
    Adductor 3x15 104kg

    CALVES
    4x15-12 100–134-154-175kg

    GLUTE
    rope bridge 3x12 21kg
    hypers 3x15 10kg


    QUAD
    leg ext 3x15 50kg
    sissy squat 3x12 10kg

    absolutely brilliant session great pump
    Photo before the workout


  10. #540

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