Thread: growing with mts road to a future pro

FRIDAY
BACK TRAPS

BACK
T bar row 3x12 60-80-80kg
easy bar overhand 3x12 40kg
rope pullover 3x12 21kg
pull-up machine 3x10-8 45-36-36kg
Pulldown close 3x10 45kg
pulldown behind 2x15 45kg
cable row machine 3x12 52kg



TRAPS
smith shrug behind 2x12 80kg
db shrug 2x15 20kg
cable shrug high middle trap 2x15 17-21kg

Did quad yesterday very good session didn’t track but joined the summit gym in Edinburgh absolutely brilliant gym top quality kit so will be going here for quad chest back

MONDAY
DELTS TRICEP CHEST

DELTS
side raise cable 2x12 10kg
rear delt cable 2x12 12.5kg
cable high 2x12 10kg
upright row smith 2x12 50kg
front raise db 2x12 16-20kg
Plate press 2x10-8 80-100kg

TRICEP
rope pushdown 3x12 29-36-36kg
rope skull 3x12 29-29-36kg
pin pushdown 3x12-10 77-82kg
cable pushdown bar 3x12-10 21-30-30kg

CHEST
fly machine 3x12 73kg
pin press 3x12 66kg
Plate press 3x12-10-8 60-80-100kg

great session and pump but I’ve added potato starch as it digests well but been on the toilet 14 times so far not sure if it’s that but it shouldn’t cause this unless it’s cleaning my colon

WEDNESDAY
CHEST DELT ARMS

CHEST
cable cuff fly 2x10 7-8 on stack
smith press 3x8 100-100 back of 80kg
nautilus flat 2x12-10 77kg
cybex press 2x10-7 70-80kg

SIDE DELT
cable cuff side raises 3x10-8 2 on stack

TRICEP
pushdown 3x12 4 on stack
nautilus curl 3x10 50-43-43kg

BICEP
nautilus curl 3x10 50-57-64kg
Incline Db curl 3x15 8kg

THURSDAY
GLUTE HAMSTRING ABD-ADDUCTOR CALVE

HAMSTRING
standing ham curl 3x15 32kg
high leg press pin 2x15 175kg
lying hamstring curl 3x12-8 64-73-73kg drop
hack squat hamstring 3x12 60kg
stiff db 2x15 30-50kg

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

CALVES
4x15 154kg

GLUTE
rope bridge 2x12 32kg
hypers 3x15 10kg


QUAD
leg ext 2x15 66-86kg
sissy squat 2x15 20kg plate

what a great session pump was brilliant absolutely tossed after this foods went up too weight is stalling

FRIDAY
BACK BICEP

BACK
single arm pull-down 3x8 90-90-100kg
prime upper back row 3x10 65 a side
1 arm cable pull-down 2x10-20 9 on stack 6 on stack
bb row 2x10 140-80kg
single arm cubex row 3x10 70kg


BICEP
Dorian curl full stack drop set
hammer 3x20 12kg

CHEST DELT BICEP TRICEP
Incline plated press 3x10-9 120kg
flat nautilus press 2x10-12 77-57-57kg failure
high incline nautilus 2x10 64-50kg

DELTS
side cable raise 3x12-10 3-4-5 on stack

TRICEP
cable pushdown 3x15 7 on stack
nautilus tricep 3x12 43-32-32kg

BICEP
nautilus curl 3x10 36-full stack
hammer 3x12 20kg

MONDAY
BACK TRAPS

BACK
bb row 2x10-8 140-160kg
easy bar overhand 2x12 60kg
rope pullover 3x12 21-30kg
Pulldown close 3x10 45kg
pulldown behind 2x15-12-12 66-66-77kg
cable row high on seat 3x8 44kg
rack pull 2x10 180kg




TRAPS
smith shrug behind 2x12 120kg
db shrug 2x12 50kg
cable shrug high middle trap 2x15 17-21kg

great session tonight foods now at 8000 calories weights stalling

TUESDAY
QUAD ADDUCTOR ABDUCTOR HAMS
low leg press 3x15-12 280-320-360kg drop
wide leg press 3x15 180-230-280lg
1 leg press pin 2x15 73kg
leg ext 3x15 45-45-52kg
sissy squat 2x15 25kg plate

ADDUCTOR ABDUCTOR
adductor 3x12-10- 8 70-90-90kg
abductor 3x20 104kg

CALVES
pin 3x15-12 154-175-180-180kg

HAMS
lying ham 3x12 68kg
hack 2x12 90kg

what a great session pump unreal knee tendon still nippy but didn’t effect it at all so good

Wednesday

CHEST DELT ARMS

CHEST
cable incline fly 2x15-10 8-10 on stack
smith press 3x7-8- 15 120-100-60kg
nautilus flat 2x10 77kg
cybex press 2x8-6 80-100kg

SIDE DELT
cable cuff side raises 3x12
past failure 3 on stack

TRICEP
pushdown 3x12 10 on stack
nautilus skull 3x15 43-50kg

BICEP
nautilus curl 3x10 full stack
Incline Db curl 3x15 12kg

Very good session want to keep getting stronger on incline smith again