Thread: growing with mts road to a future pro

Week 8
Monday
CHEST TRAPS
dips 1x12 40kg
decline dumbbell 2x8-12 70kg 8 50kg 16
flat dumbbell 2x8 50kg 10 50kg 10
pullover 2x12 40kg
smith wide incline 2x8 80kg15 120kg8
machine press sitting back 2x-12 54kg
cable fly on short cable 2x-15 10 on stack
decline fly 2x10 18kg 12 test pause each rep finisher
flat fly 2x8-10 40kg 8-7

Traps
dumbbell shrug 2x20 50kg
bar shrug smith reverse 2x10 170kg
cable squeeze 3x20 50 on stack

Pre workout meal
15iu novo
250g rice
400g chicken
110g dextrose
250ml coconut water
creating 5g
cream of tarter 3g
3 rice cake

Intra
35g dextrose
14g eaa
5g creatine

post meal
15iu novo
300g chicken
460g potatoes
110g dextrose
5g glutamine

Good overall workout strength will now be back and workouts will be progressive i do a all out heavy set then back of set on top pressing movements volume still little higher but working well.


did extra side rear front delts not writing down

neck pain way down and wasn’t any issues as it’s not on the neck more the bone clavicle area