Thread: growing with mts road to a future pro

WEDNESDAY
BACK TRAPS

BACK
pull up 3x10 18kg superset rope 23kg 12
cable row seated 2x12 44-44 plus 20kg
cable seated high row 2x10 32kg
cable pull-down 2x10 21kg
seated row upper 3x12 63-70-70kg
pull-down close 2x8 66kg drop
easy bar row 2x10 80kg



TRAPS
cable long bar 3x15 44kg
db shrug 3x15 30kg
y raises on incline pinch shoulder blades back 3x10 6kg

another great session in the bag 💪

FRIDAY
LEGS
lying ham 3x10-10-6 drop 73-82-91
leg ext 3x12 116kg
leg press low 2x12 300kg
wide leg press 2x12 300kg
sissy squat 2x20 25kg


ADDUCTOR ABDUCTOR
adductor 3x12-10-10 104kg
abductor 3x20 104kg


HAMSTRING
standing ham curl 4x10 32kg
db stiff 3x12 30kg


CALVES
leg press 3x20 300kg
pin 3x15 150kg

great session mixed ham then quad never done it before legs on fire but I need cardio so out of breath was a tough session tonight

So I know why Friday session was tough ended up with mild chest infection lost taste smell now back today got mild cough

But more rest has brought my weight up I definitely overtrain it was staying the same finally moving night time weight

man in black

Woke up with flu cold still so needing to rest a few days gutted but appetite still good just coughing up phlegm and nose so not wanting others catching it hope it’s gone in a few days will still do my injects and eat

Foods at 6500-7000

CHEST DELTS
MONDAY

CHEST
plate press 2x8 140-160kg
fly machine 3x12 full stack
pin press 2x8 86kg
high db fly 2x8 28kg
cable cross over seat 2x10 23kg
fly machine 2x10 73kg


DELTS
rope rear delt rope 3x12 30kg
side raise cable on seat 3x12 10-12kg drop
rear delt cable seated 3x10 14kg
front raise cable 2x12-10 10-12.5kg
upright row cable bar 2x12 44kg

finally back that cold was brutal lost taste a smell chest infection but was shocked that I didn’t loose any strength I kept on top of food as much as I could few low days and weights down but very happy strength isn’t and was a great session

TUESDAY
BACK TRAPS

BACK
pull up 3x10 18kg
^superset rope on seat 3x12 30kg
easy bar 2x10-8 120-140kg
cable seated high row 2x10-8 32-44kg
cable seated row 2x12 44kg
cable pull-down 2x10 26kg
seated machine 3x12 70kg
pull-down close 2x8 79kg


TRAPS
cable long bar 3x15 44kg
db shrug 3x15 50kg
y raises on incline pinch shoulder blades back 3x10 6kg

Another solid session pump intense back sore good sore

WEDNESDAY
ARMS

BICEP
db curl back on pole 3x8 20-20-22kg
cable curl 3x10 10kg
preacher pin 2x10 1 arm with cable 23kg
hammer curl rope 3x12 21kg
concentration curl 2x10 20kg
pull-down 3x15 36-45-52kg


TRICEP
rope pushdown 3x10-8-8 63-70-70kg
rope skull 3x12-10 63-70-70g
pushdown bar 2x8 full stack
cable behind 2x8 14kg
cable kick back 3x12 5.2kg
pushdown pin 2x20 54kg

FOREARM
cable 4x15 21-30-30-30kg
bar 2x15 30kg
reverse 5x15 21kg

another ridiculous pump
Weight 303lbs

FRIDAY
LEGS
lying ham 3x12 73kg
leg ext 3x12 116kg
standing ham curl 3x12 32-39-45kg
smith squat 2x12-8 160-200kg
leg press low 2x15 300-350kg
db stiff leg 2x12 40kg
wide leg press pin 2x15 full stack
sissy squat 2x12 25kg


ADDUCTOR ABDUCTOR
adductor 3x12-10-10 104kg
abductor 3x20 104kg

very good session this is what it will be now doing calves tomorrow

CHEST DELTS
MONDAY

CHEST
plate press 3x10 140kg drop
fly machine 3x10 full stack
pin press 2x12-10 86-93kg
high db fly 2x10-8 30kg
cable cross over 2x15 17.5kg
fly machine 2x12 68kg


DELTS
rope rear delt rope 3x15 30kg
side raise cable cross 3x12 5.2kg
rear delt cable seated 3x10 14kg
front raise cable 2x12 10kg
upright row cable bar 2x12 30kg

Great session Saturday I was sick 3 times on the toilet 10 times couldn’t hold food ate rice lying for 2 days big mistake good now little weight loss but not stressing

WEDNESDAY
BACK TRAPS

BACK
rope on seat 3x12 full stack plus 25kg
cable high row 2x10 32kg
cable seated row 2x10-8 44-44 plus 25kg
cable row pull-down 2x10 35kg
seated row close 2x15 44-44 plus 25kg
easy bar 2x10 120-140kg
pull over 2x12 23kg
seated machine upper 2x10 73kg
pull down close 2x10 66kg

TRAPS
cable long bar 3x15 44kg
db shrug 3x15 50kg
y raises on incline 3x10 8kg

good pump tonight but dealing with digestion stress so need to fix this asap something I’m eating isn’t agreeing bad burps can’t stop going to the toilet