growing with mts road to a future pro

MONDAY
BACK TRAPS FOREARM TRICEP

BACK
pullup machine 4x15
meadow row 1 arm 3x12-10 65-80-105kg
t bar row 3x12 105-130-130lg
bb row wide 3x12 100-140-160kg
high cable row 3x12 45g
seated row middle 3x12 79kg
behind pulldown 3x12 75-85-85kg
hypers 3x12 plate 25kg

TRAPS
Plate shrug forward 3x12 130kg
Plate shrug high 3x12 130kg

FOREARM
reverse curl 4x15 35kg
cable curl 4x15 23kg

TRICEP heavier stack
rope pushdown 3x12 25kg
1 arm rope 3x12 12.5kg
1 arm pushdown reverse 3x8 12.5kg
cable 1 arm skull 3x12 12.5kg
skull cable behind 3x12 32kg
pushdown v bar 3x15 30kg

Another great start to the week the pumps are just unbelievable struggle too move feel so pumped loving it 2 week updates

One thing went to pin into glute pulled back syringe the stopper came out lost all my oil struggling to pin here could have cried so much absolutely gutted had to start over won’t be doing glutes now as can’t reach gutted still but it is what it is started again pinned quads chest and killed my session

TUESDAY
CHEST DELTS BICEP
warm up rotator cuff cable pump chest
flat plate press 3x12-10-8 160-200-220kg
decline bb press 3x8 140-150 7-100kg drops
high Incline db press 3x15-12 36-36-50kg
cable fly seated middle 4x12 18-23-27kg
fly cable seated lower 3x12 18kg
machine press 2x20 56kg

warm up side rest superset rear bent over
rear delt medows seat 3x20 20kg
rear delt cable high 3x15 10-12.5-12.5kg
side raise cable 3x12 10kg
front raise cable 3x12 10kg
plated shoulder press 3x12 80-100-100kg


standing db easy curl 3x12 30kg
bicep curl on seat 3x12 14kg
preacher curl curl machine 3x15 41kg
superset pulldown curl 12
hammer curl db 3x15 20kg
seated hammer 3x10 16kg

Great session strength progressing fast feeling great pumps and amazing workouts

FRIDAY
HAMSTRING ABD-ADD GLUTE QUAD

HAMSTRING
seated ham forward 3x12 86-100-115kg 6 drop
seated ham back 4x15 66kg
lying hamstring curl 3x12 50kg
standing hamstring 3x15 18kg
high leg press 3x20 200-250-300kg
db between leg 3x12 50kg
stiff bb 3x20 80kg
abductor 4x20 73-86-86-86kg
adductor 4x15 73kg
glute bridge 3x20 120kg

QUAD
leg curl 4x20 45-66kg
front squat 3x8 80kg
lunges 2x50kg


calves
4x20 100kg
4x15 1leg 30kg

Another solid session front squat felt a bit off was tired really not good but next session is quad focus

THURSDAY
BACK CHEST TRICEP REAR DELT

BACK
assisted pull-ups machine 3x12
pulldown middle 4x10 75kg
pulldown 4x10 55kg
seated row 3x12 85kg
cable pullover 3x12 32kg
pulldown 1 arm 3x12-10 25-30-40kg


CHEST
decline bb press 3x10 120-140kg
incline plate 3x10 120-160kg
cable incline press 3x12 25-32kg
machine fly 3x12 79kg
incline cable fly 3x12 14kg
cable crossover 3x15 14kg


TRICEP
rope pushdown 3x15 41kg
reverse 3x12 23kg
1 arm rope 3x12 18-23-27kg 8
kickback cable 3x12 18kg
skull cable behind 3x10 23kg



TRAPS
cable shrug 3x20 25-40-52kg


DELTS
rear cable bent 3x12 10kg
rear delt high cable 3x12 10-12.5-15kg
machine rear hands side 4x12 45-52-66-73kg

Another solid session feeling just crazy pumps

BACK
pullup machine 3x15
meadow row 1 arm 3x15 60kg
t bar row 3x10 100-140kg
bb row wide 3x12-8 100kg-140-180kg
high cable row 3x10 50kg
pulldown front 3x10 65kg
behind pulldown 3x10 85kg
hypers 3x12 plate 25kg

TRAPS
Plate shrug forward 3x12 110-150-150kg
Plate shrug high 3x12 150kg

FOREARM
reverse curl 4x15 35kg
cable curl 4x15 23kg

TRICEP heavier stack
rope pushdown 3x12 41
1 arm pushdown reverse 3x10 12.5kg
cable 1 arm kickback 3x10 18kg
db behind 3x10 16-18-20kg
pushdown v bar 3x15 35-37-45kg

Great start to the week another solid back session few days lowered food now push carbs today

TUESDAY
CHEST DELTS BICEP
warm up rotator cuff cable pump chest
decline bb press 2x10 120-140kg drops
machine press 3x12 73kg
superset machine fly 10 100kg
high Incline smith 3x10 80-120-120kg
cable fly seated middle 3x-12 27kg
fly cable seated lower 3x12 18kg


warm up side rest superset rear bent over
rear delt medows seat 3x20 30kg
rear delt cable high 3x15 18kg
side raise cable 3x15 14-18-18kg
front raise cable 3x12 14kg
smith press 3x12 60kg


BICEP
bicep curl decline 3x12 14kg
preacher curl curl machine 3x15 45-50kg
superset pulldown curl 12
hammer curl db 3x15 20kg
seated hammer 3x10 16kg

Another one done went lighter on press for delts as was totally fatigued after chest

THURSDAY
BACK CHEST TRICEP REAR DELT

BACK
pulldown middle back 3x10 75-85-95kg
pulldown straight 3x10 75-85-85kg
seated row 3x12 85kg
cable pullover 3x10 22kg
pulldown 1 arm 3x10 40kg
rack pull 2x10 140-220kg
pullover seated cable 3x12 45-52kg


CHEST
plate press 3x12 120kg
incline plate 3x10-12 120-170kg drops
cable incline press 3x15 10kg
incline cable fly 3x12 10kg
cable crossover 3x15 10kg


TRICEP
rope pushdown 3x15 41kg
reverse superset ^ 23kg 15-8-8
1 arm rope 3x10 18kg
kickback cable 3x12 14kg
skull cable behind 3x10 18kg



TRAPS
cable shrug 3x20 52kg


DELTS
rear cable bent 3x12 10kg
rear delt high cable 3x12 15-12.5-12.5kg
machine rear hands side 4x12 52-66-73-79kg


Another top session tomorrow will be quad day look forward too that nothing else to report everything going good

FRIDAY
QUAD ABDUCTOR ADDUCTOR
Leg press deep 4x15 200-250-300-350kg 8
wide stance leg press 3x20 250kg
1 leg press 2x20 50-70kg
smith squat 3x10 120-160-200kg drops
leg curl 3x20 52kg
1 leg curl 2x15 25kg

HAMSTRING
standing hamstring 3x20 39kg
lying ham 3x12 50kg
seated ham 3x15 66-79-86kg
Glute bridge 3x20 80kg 20 sec rest

Abductor 4x15 100kg
Adductor 4x15 73-86-100-100kg

calves seated lean foward 4x20-30 60kg

Very hard session today but pushed through

Week of training complete
Slightly niggled my wrist with wide grip smith but hopefully nothing too bad still train through it double wrap it

Loving the stack but noticing bit water from test I’m going too try the impossible no test next with eq base I truly love eq I think it shines massively in look with tren deca mast just crazy the superdrol is some magic stuff too very potent

Will get photos over next week need too shave too gorilla mode or just keep it lol

Today was back tricep traps didn’t fully write the workout just went by feel today very good contraction pump weights 296.6lbs want to hit 300 this week then hold this really seeing the delts pop now like never before always had weaker delts but they are definitely growing well

Chest delts again didn’t track session went by feel all 15 reps on chest was unbelievable what a pump body joints need a rest and last week wide grip smith slightly sprained wrist but wrapping it and training through it so should heal quickly still did decent weight but feeling good and growing unbelievably thanks to mts so happy

WEDNESDAY
HAMSTRING ABD-ADD GLUTE QUAD

HAMSTRING
seated ham forward 3x12 86-100-116kg 6
seated ham back 3x15 66-73kg
lying hamstring curl 3x12 66-50kg
standing hamstring 3x15 18-25kg
high leg press 3x15-20 200kg
stiff bb 3x12 80-140kg
abductor 4x20 73-86-86-86kg
adductor 4x15 73kg
glute bridge 3x20 80kg


QUAD
leg curl 4x20 45kg

calves
4x15 100kg

tracked today good hamstring session again great pump wrist healing will fully heal healed hopefully by next week definitely just bruised the bone

THURSDAY
BACK CHEST TRICEP REAR DELT

BACK
pulldown middle back 3x10 85-95-105kg
pulldown straight 3x10-8 85-95-95kg
seated row 3x12-10 105-115-125kg
cable pullover 3x12 32kg
pulldown 1 arm 3x10 40kg
rack pull 2x10 140-220kg
pullover seated cable 3x10 41-45kg


CHEST
plate press 3x12 120-160-160kg rest go again
superset fly 12 18kg
incline plate 3x10-12 120-120kg
cable incline press 3x15 10kg
incline cable fly 3x12 10kg
cable crossover 3x15 10kg


TRICEP
rope pushdown 3x15 41-50-50kg
reverse superset ^ 3x10 18-23-23kg
1 arm rope 3x10 18-23-23kg
kickback cable 3x12 14-18-18kg
skull cable behind 3x10 18kg


DELTS
rear cable bent 3x12 14-18-23lg
rear delt high cable 3x12 14kg
machine rear hands side 3x12 52kg

Great session pump

FRIDAY

DELTS
smith press 3x10-8 80-100-100kg
plate press 3x10 60-80-80kg
side delt cable 3x12 5-7.5kg
side raise machine 3x15 full stack
rear delt machine 4x12 59-66-66-66kg
rear delt cable 3x12 15kg
front raise 3x12 7.5-10-10kg

CHEST
machine fly chest 5x12 73-86-100-100kg
machine press 5x12 59-73-86-86-100kg
cable crossover 4x15 18-23kg


BICEP
Hammer rope 4x12 41kg
cable curl 4x15 10kg no rest
hammer rope high 4x12 41kg

Great session and pump

MONDAY
BACK TRAPS FOREARM TRICEP

BACK
pulldown front 3x12-10 85-95-105kg
meadow row 1 arm 3x15-10 60-80-80kg
t bar wide 3x12 80-100-140kg
high cable row 3x12 73kg
low cable row 3x12 50kg
hypers 3x12 plate 25kg

TRAPS
Plate shrug forward 3x12 150-190-190
Plate shrug high 3x12 190kg

FOREARM
cable curl 4x15-20 27kg

TRICEP heavier stack
rope pushdown 3x12 30kg
1 arm pushdown reverse 3x10 15kg
cable 1 arm kickback 3x12 10-12.5-15kg
db behind 3x8-6 20-26-20lg
pushdown bar 3x15 32kg

First week another good session last week will update photos nearly out of gear going to change it up try high eq as base love eq

TUESDAY
CHEST DELTS BICEP
warm up rotator cuff cable pump chest
flat plate press 3x15 120-160-200kg
machine press 3x15 52kg
machine fly 15 73kg
high Incline smith 3x10-8 80-120-140kg
cable fly 3x12 14kg
fly cable seated lower 3x12 18-23-27kg

Didn’t track bicep or delt was absolutely drained after this session today

WEDNESDAY

QUAD ABDUCTOR ADDUCTOR
Leg press deep 3x15 200-250-300kg
superset leg curl 44kg 15
wide stance leg press 3x15 200kg
smith squat 3x15 80-120-160kg
1 leg curl 3x15 25kg


​HAMSTRING
standing hamstring 3x20 25-39-45kg
lying ham 3x10. 50kg
seated ham 3x15 66kg
stiff bb 3x15 60kg

​Abductor 4x15 73kg
Adductor 4x15 73kg​
calves seated lean foward 4x20 50kg

What a great session today slow on negative positive the pump was unbelievable painful with superset

One thing I need to work on posing and build a wider back next few month focus is back really connect keep everything slow control squeezing

And work on proper posing very tight
https://i.ibb.co/SJ7QkRB/80278-C2-A-...FD1-A7-F75.jpg

THURSDAY
BACK CHEST REAR DELT

BACK
pulldown middle back 3x12 85kg
pulldown straight 3x10 65kg
seated row v bar 3x12 55kg
cable pullover 3x12 20kg
pulldown 1 arm 2x10 35kg drop
rack pull 2x15 140kg not yet
pullover seated cable 3x10 20kg


CHEST
decline bb 3x12-10 100-120-140kg 8
incline plate 3x12 120kg
incline cable fly 3x12 10kg
cable crossover 3x15 12kg


TRAPS
cable shrug 3x20 52kg


DELTS
rear cable bent 3x12 10-12-15kg
rear delt high cable 3x12 10kg
machine rear hands inside 3x12 59kg

Another good session today pump was great pushing the food slightly but not crazy

Just arms abs didn’t follow a plan just destroyed them

MONDAY
BACK TRAPS TRICEP

BACK
pulldown front 3x12-10 79-86-86kg
high cable row 3x10 64-73-73kg
low cable row 3x10 73-91-91kg
bb row 3x12 100-140-140kg
rack pulls 3x12 140kg
seated row wide 3x12-10 84-100-100kg
hypers 3x12 plate 25kg

TRAPS
Plate shrug forward 3x12 140-190kg
Plate shrug high 2x12 250kg

TRICEP heavier stack
rope pushdown 3x15 20kg
1 arm pushdown reverse 3x12 10kg
cable 1 arm kickback 3x10 10kg
pushdown bar 3x12 30kg

Good start to the week
Need to book for deep tissue never had this done but I’m extremely tight it’s not good at all back shoulders are a must

TUESDAY
CHEST DELTS BICEP
warm up rotator cuff cable pump chest
flat plate press 3x15 120-160-200-220kg
incline plate press 3x12 120-160kg
machine press 3x12 66-73-73kg
machine fly 15 73kg
cable fly crossover 3x15 14-17-17kg
fly cable seated lower 3x12 14kg


warm up side rest superset rear bent over
smith press 3x10 60-80-100kg
rear delt machine 3x12 59-66-73kg
rear delt cable high 3x10 10kg
side raise machine full stack 3x15
front raise cable 3x12 9-14-14kg



BICEP
bicep curl decline 3x12 12kg
preacher curl curl machine 3x15 32kg
pulldown curl 35kg 12
hammer curl rope 3x12 25kg
seated hammer 3x10 16kg

Great session good pump
All sessions are low rest keeping blood in the muscle

WEDNESDAY
QUAD ABDUCTOR ADDUCTOR
Leg press deep 3x20 200-250-250-300kg
^superset smith squat 3x10 120-120-160kg
leg ext 3x20 66kg
wide stance leg press 3x15 150kg


HAMSTRING
seated hamstring 3x15 59kg
standing hamstring 3x15 25kg
lying ham 3x15 50kg
stiff bb 3x15 60kg


Abductor 4x15 73kg
Adductor 4x15 73kg

calves seated lean foward 3x15 90kg
1 leg 3x15 25kg

Brutal session today have too drink a ton of water got some bad cramping

THURSDAY
BACK CHEST TRICEP REAR DELT

BACK
pulldown middle back 3x10 86kg
superset pullover seared 3x10 41kg
pulldown straight 3x12 73kg
superset rope 3x15 15-20-20
seated row cable 3x15 50-65-65kg
pulldown 1 arm 2x8 35kg < shoulder pain



CHEST
decline bb wide grip 3x15-12-6 120-140-160kg
flat press plated 3x12 120kg
incline cable fly 3x12 18kg
machine fly 3x15 86kg
superset machine press 3x12 56-66-66kg


TRICEP
cable pushdown 3x15 15-20-20kg
reverse 3x12 10-12.5-12.5kg
1 arm rope 3x12 10kg
kickback cable 3x12 10kg
rope pushdown 3x15 27kg



TRAPS
cable shrug 3x20 32-40-40kg


DELTS
machine rear hands inside 5x12 59kg

Great session again finally fixed the cramps electrolytes 3gallon of water 30g salt 30g taurine

Goal get 180 wide grip

MONDAY
BACK TRAPS FOREARM TRICEP

BACK
pulldown front 3x12-10 86-86kg
high cable row 3x10 73kg
bb row 3x12 140kg
Dorian dead 3x10 140kg
low cable row 3x10 63-73-73kg
seated row cable 3x12 65-85-85kg

TRAPS
Plate shrug forward 3x15 150kg
Plate shrug high 3x15 150kg

FOREARM
reverse curl 4x15 40kg
cable curl 4x15 25-25-30-30-30kg

TRICEP heavier stack
cable pushdown 3x15 20kg
cable in front 3x15 10-12.5-15kg
cable 1 arm kickback 3x12 12.5kg
pushdown bar 3x12-8 30-50-50kg

Good start to the week needed the extra rest days backs in bits today good bits new month too kill it want to fully hit that 300 scale weight end of the month weight now 293 just got 3ml tren e left 2ml test c left will change cycle feel eq as base would be king food sitting at 6000

TUESDAY
CHEST DELTS BICEP
warm up rotator cuff cable pump chest
flat plate press 3x15-12 120-160-200kg
incline plate press 3x12-8 120-160-200kg
machine fly 3x12 73-86kg
machine press 3x15 73kg
cable fly crossover 3x15 12-14-17kg



warm up side rest superset rear bent over
rear delt machine 3x12 59-73-79kg
rear delt cable high 3x12 10kg
side raise cable 3x12 10kg
side raise machine full stack 3x15
front raise cable 3x12 7.5kg
plate press 3x12 80kg



BICEP
preacher curl curl machine 3x15 32kg
arm curl on seat 3x12 14-16-20kg
pulldown curl 3x15 35kg
hammer curl rope 3x12 45kg
seated hammer 3x12 14kg

good session went for more in plate incline was heavy lol

WEDNESDAY
QUAD ABDUCTOR ADDUCTOR
Leg press deep 3x20-15 200-250-250-250kg
superset leg ext 3x20-15 45kg
wide stance leg press 3x15 150kg
1 leg press 2x15 50kg
smith squat 3x10 120kg



HAMSTRING
seated hamstring 3x15 66-73-73kg
standing hamstring 3x15 25kg
stiff bb 3x15 60kg


Abductor 4x15 73kg
Adductor 4x15 73kg

calves seated lean foward 3x20 60kg
1 leg 3x20 25kg

Legs are in bits pumps aren’t like superdrol but now getting extreme back pumps from the weight gain unbelievable the pain lol just walking drinking plenty taken everything I can but it’s just part of the process

THURSDAY
BACK CHEST TRICEP REAR DELT

BACK
pulldown middle back 3x10 86kg
superset rope 3x10 20kg
pulldown straight 3x12 73-79-79kg
superset pullover ripe 3x15 32-36-41kg
seated row cable 3x15 65-75kg
row cable machine 3x10 52kg



CHEST
smith incline 3x12 80-100-120kg
flat press plated 3x20 120kg drops
incline cable fly 3x12 18kg
machine fly 3x15 79kg
machine press 3x12 66kg


TRICEP
cable pushdown 3x15 15-20-20kg
reverse 3x12 10-12.5-12.5kg
1 arm rope 3x12 10kg
kickback cable 3x12 10kg
rope pushdown 3x15 27kg



TRAPS
cable shrug 3x15 64kg


DELTS
machine rear hands inside 5x12 59kg

Great session today finally run out of stuff but going too do eq hopefully as a base now as I respond amazing keeps me hungry and won’t need any ai minimal bloat goal hit 300 as lean as I can super pumped deep tissue this week first time ever getting this done as can’t get into a pose so definitely needed

FRIDAY
HAMSTRING ABD-ADD GLUTE QUAD

HAMSTRING
seated ham forward 3x12 73-86-93kg
seated ham back 3x15 66kg
lying hamstring curl 3x12 54kg
standing hamstring 3x15 32kg
high leg press 3x20 200kg
abductor 4x20 86kg
adductor 4x15 86kg
db between leg 3x12 50kg


QUAD
leg curl 4x20 45-59-66-
lunges 2x50kg


calves
4x15 100kg

Good session back hitting hamstring twice a week as definitely needed bigger hams back more mass

Got some tissue work on lower back hamstring glutes still bit tight but will take a while lot of work needed but to expensive to go lots so every month or so girl is good and cheapest which is ideal but now resting back to it Monday

MONDAY
BACK TRAPS FOREARM TRICEP

BACK
pulldown front 3x15 75kg
high cable row 3x10 73kg
t bar row wide 3x12 60kg
Dorian dead 3x10 140kg not this week
low cable row 3x10 73kg
seated row cable 3x15-12 73-86-86kg

TRAPS
Plate shrug forward 3x12 150kg
Plate shrug high 3x12 150kg

FOREARM
reverse curl 4x15 40kg
cable curl 4x15 30kg

TRICEP heavier stack
rope pushdown 3x15 20kg
cable in front 3x15 10-12.5-15-17.5kg
cable 1 arm 3x10 10kg
pushdown bar 3x12 20kg
kickback cable 3x8 10kg

good start to the week again solid wokout no racks lower still tight will now do one week on off these

TUESDAY
CHEST DELTS BICEP
warm up rotator cuff cable pump chest
decline bb 3x12-10-6 120-140-160kg
flat plate press 3x12 120-160-200kg
incline plate press 3x12-10 120-160-160kg
machine fly 3x12 86kg
machine press 3x15 73kg
cable fly crossover 3x15 17kg



warm up side rest superset rear bent over
rear delt machine 3x12 59-73-86kg
rear delt cable high 3x12 14kg
side raise cable 3x12 10kg
side raise machine full stack 3x15
front raise cable 3x12 7.5kg
plate press 3x12 80kg



BICEP
preacher curl curl machine 3x15 32kg
arm curl on seat 3x12 14-16-20kg
pulldown curl 3x15 35kg
hammer curl rope 3x12 45kg
seated hammer 3x12 14kg

Good overall session keeping test times short so moving okay weight for low rest mild elbow pain but been there for weeks inflamed it doing db but it’s getting better

WEDNESDAY
QUAD ABDUCTOR ADDUCTOR
Leg press deep 3x20-15 250-300-400kg
superset leg ext 3x20 45kg
wide stance leg press 3x15 200kg
1 leg press 3x15 50kg
smith squat 3x12-10 150-200kg



HAMSTRING
standing hamstring 3x15 39kg
seated hamstring 3x15 73kg
lying ham 3x15 50-64-64kg
stiff bb 3x15 60kg


Abductor 4x15 79kg
Adductor 4x15 79kg

calves seated lean foward 3x15 100kg
1 leg 3x20 25kg

Very good leg session legs in bits changes too cycle will be happening too

THURSDAY
BACK CHEST REAR DELT

BACK
pulldown middle back 2x10 73kg
pulldown straight 3x10 66kg
pullover rope 3x15 41kg
seated row cable 3x15-12 75kg
superset rope 20kg 12
row cable machine 3x12 52kg



CHEST
smith incline 3x8 80-120-120kg 3 sec test pause
flat press plated 3x12 160kg
incline cable fly 3x12 18kg
machine fly 3x12 86-100-100kg
machine press 3x12 66kg

Rear delt machine 5x12 59kg

Good session but felt it today pretty drained

Rest days now

Thanks again to bigdaddy this will be the decided cycle from now I feel best on growing tight

https://i.ibb.co/CPd8Jnk/8119-D0-C0-...44518-A984.jpg

2gram eq
800mg tren e
800mg deca
600mg mast e

This is a heavy stack but one that truly builds me love the compounds and see changes like crazy

Quote:

---

Originally Posted by DarrenW29

Rest days now

Thanks again to bigdaddy this will be the decided cycle from now I feel best on growing tight

https://i.ibb.co/CPd8Jnk/8119-D0-C0-...44518-A984.jpg

2gram eq
800mg tren e
800mg deca
600mg mast e

This is a heavy stack but one that truly builds me love the compounds and see changes like crazy

---

Going to be massive af bro !!!

No test ?

Quote:

---

Originally Posted by emperorcaliano

Going to be massive af bro !!!

No test ?

---

Oh yes but was big on last cycle too well I don’t see it myself we never do will start weigh myself soon

No test I want too ride high eq and using both high might be to much on red blood cell and I love eq the hunger and delts traps test is great but I hold to much water can’t breathe going too go eq route like the Middle East guys mast dryness deca fullness tren just everything lol

MONDAY
BACK TRAPS FOREARM

BACK
pulldown front 3x12 75kg
high cable row 3x10 73kg
bb row rest pause 3x8 120kg
rack pulls 2x10 150kg
low cable row 3x10 73-86kg
seated row cable 3x12 85-105-135kg

TRAPS
Plate shrug forward 3x10 150kg
bb shrug high 3x12 120kg

FOREARM
reverse curl 4x12 40kg
cable curl 4x15 30kg

Solid session way different than normal 3 second negatives but explosive on the positive unreal pump no triceps as letting elbow heal up 90 percent there won’t ever do db behind the head that inflamed it 2 month ago stick with cables no issues

TUESDAY
CHEST DELTS BICEP
warm up rotator cuff cable pump chest
decline bb wide 3x12 120-140kg
flat plate press 3x12 120kg
smith incline press 3x12 90-110kg
machine fly 3x12 100kg
machine press 3x15 52kg
cable fly crossover 3x15 17kg



warm up side rest superset rear bent over
rear delt machine 3x12 59-73-86kg
rear delt cable high 3x12 10kg
side raise cable 3x12 7.5kg
side raise machine full stack 3x15
front raise cable 3x12 7.5kg
plate press 3x12 80kg < not this week



BICEP
preacher curl curl machine 3x15 32kg
arm curl on seat 3x12 14-16-20kg
pulldown curl 3x15 35kg
hammer curl rope 3x12 45kg
seated hammer 3x12 14kg

Really good session great pump doing the 3 second down explosive on some movements

Thursday
HAMSTRING ABD-ADD GLUTE QUAD

HAMSTRING
seated ham forward 3x12 73kg
seated ham back 3x15 66kg
lying hamstring curl 3x12 54kg
standing hamstring 3x12 25-32-32kg
high leg press 3x20 150kg
abductor 4x20 73-3x86kg
adductor 4x15 86kg


QUAD
leg curl 3x20 66kg
1 leg press machine 3x15 39-52-59kg
lunges 2x40kg


calves
machine 4x20
seated calves 3x15 40kg

Good session update tomorrow as getting Calcium out my shoulder 2 days rest and it will be good as new but joints feel great eq deca really lubes them hunger is insane I’m going to start a new thread asi don’t like the title seems to cocky and not like that just got excited at the time