Thread: growing with mts road to a future pro

Pushing deca too 1500 first time ever but can say even now feeling so full and joints feel brilliant loving it

SATURDAY
BACK CHEST DELTS TRICEP

DELTS
side raise cable on seat 3x12 7.5-10-10kg
rear delt cable on seat 3x12 5.2-5.2-7.5kg
front raise cable 2x12 7.5kg
upright row smith 2x10 40kg
Plate press 2x8 120-130kg

BACK
assisted pull-up 2x8 41 lats fried
pulldown 3x10 v bar 45-59-73kg
Cable row standing 3x20 30kg

CHEST
Plated press 3x10-8-8 100-120-140kg drops
machine fly 3x12 84kg
cable press 2x15 12.5kg

TRICEP
pushdown rope 3x12 43kg
skull rope 3x12 43kg
reverse bar 2x30-25 50kg


Great session I really need to focus on back now get more wide on back double but it will come

MONDAY
QUAD ADDUCTOR ABDUCTOR HAMS

low on toes deep leg press 1x8 300kg
^knee pain
wide leg press 2x15 200kg
1 leg press pin 2x15 73-86kg superset 2 leg 15
smith squat 1x8 200kg
Leg ext 3x15 66-66-73kg
sissy squat 2x12 10kg plate


ADDUCTOR ABDUCTOR
adductor 3x20-12-10 70-84-104kg
abductor 3x20 104kg

HAMS
lying ham 3x12 64kg
hack 2x10 100kg


CALVES
3x15 120kg 15 second hold

great session minus working up to my weight knee hurt just going to take time to strengthen the tendon but still kept going overall good foods changed again cut bagels no gluten making my gut distended sticking to what works not chasing scale and bloat

TUESDAY
CHEST BICEP FOREARMS DELTS

CHEST
plate press 3x10 100-110-120kg
high incline smith wide grip 2x12 80kg
flat smith wide grip 2x8 100kg drop
fly machine 3x12 59-59-64kg
cable cross over 2x15 14.5kg
cable low chest 2x12 17kg
cable press 2x12 14.5kg

BICEP
preacher pin 3x15-12-12 50-64-64kg
db curl 3x12 12kg
hammer curl rope 3x12 43kg

DELTS
db side 2x20 10kg
front raise cable 2x15 7.5kg
rear delt machine 3x20 52-59-66kg

another good session pump was insane high incline smith really hits upper chest very good might rest tomorrow will see but if not it’s back day

WEDNESDAY
BACK TRAPS TRICEP

BACK
pull-up assisted 3x15-10-10 23-18-18kg
cable row 3x12-10-10 44-44 plus 10kg plus 20kg
easy bar overhand 2x12 120kg
machine support row 3x12-10-8 100-113-113kg
machine 1 arm row 2x10 66kg
Pulldown close 3x10-8-8 52-66-66kg
pulldown behind 2x12 59kg



TRICEP
rope pushdown 3x12-8-8 57kg
rope behind 3x12-10-8 63kg drop
pushdown bar 2x15 43kg
reverse pushdown 2x15 50kg
pin pushdown 1x20 full stack drops


TRAPS
smith shrug front 2x12 120kg
smith shrug behind 2x12 120kg
db 2x20 20-34kg
cable shrug high middle trap 3x15 21kg

did bit more volume on tricep back pump is now unreal since pushing deca 1500 I’m not forcing high doses are key but really feel great my joints minus my right knee but everything else feels very good happy 280lbs today pushing food tonight

283lbs today I need 8000 daily

FRIDAY
BACK CHEST DELTS

DELTS
smith press behind 2x12 60kg
side raise cable on seat 3x12 10kg
rear delt cable on seat 3x12 10-12.5-14.5kg
rear cable bend 3x12 12.5-10-10kg
superset db 12kg 12
front raise cable 2x12 10kg
upright row smith 2x10 50kg
db side low rest
Plate press 1x6 140kg drop sets

BACK
pulldown 2x10 52-66kg
Cable row standing 2x20 32kg
cable row seated middle 2x12 17kg
cable row high 2x15 17-23kg
assisted pull-up 2x8 32-45kg back fried

CHEST
Plated press 3x12-8-8 80-120-120kg drops
machine fly 2x12 84kg
cable press 3x15 17.5-21-21kg

Post keeps deleting

MONDAY
GLUTE HAMSTRING ABD-ADDUCTOR CALVE

HAMSTRING
bb stiff 1x9 220kg
standing ham curl 3x15 39kg
high leg press pin 2x12-15 full stack
lying hamstring curl 2x12 54kg
1 leg 2x10 32kg

ABDUCTOR ADDUCTOR
Abductor 3x12-10-8 104kg
Adductor 3x20 104kg

CALVES
3x15 300kg
3x20-15 pin holds 120-141-full stack

GLUTE
hypers 2x12 plate 20kg


QUAD
leg ext 3x15 73-86-113kg
leg ext 2x15 1 leg 32kg
sissy squat bodyweight 2x12

brilliant session tonight hamstrings are fried pushing food hard joints feel unbelievable knee felt great I needed the stiff bb for whatever reason it helped a lot