growing with mts road to a future pro

MONDAY
SHOULDER CALVES CHEST
Behind smith press 3x8 80-100-110kg 6
smith press 2x8 120-122kg drop sets
Plate press 3x10 80-2x90kg
Dumbbell rear chest on seat 3x12 36x20-40x2
dumbell rear delt high cable 3x12 7kg
cable to forehead 3x12 60kg
side raise cable 3x12 7.5kg
side raise dumbbell 3x10 26kg
Super rear delt
upright row bar 2x12 45kg
Front raise dumbbell 2x12 22kg

seated calves 5x15 70kg

flat press 3x8-10 160kg
machine press 3x12 79kg
slight incline cable 3x8 32 on stack
Cable fly 4x12 32kg
cable fly middle 4x12 18kg

Great session over last few days I lowered calories but started the cycle pinned deca today food back up and ready to push hard

TUESDAY
QUAD ABDUCTOR ADDUCTOR
leg press 3x20 290-2x310
wide stance leg press 3x15 310kg drops
1 leg press 3x10 50kg
squat smith 3x10 80kg drops
2 leg curl 2x20 66kg



lying hamstring 2 leg 3x12 73kg
seated hamstring 3x12 73kg
standing hamstring 3x12 45kg
stiff leg bb 2x12 140kg


Abductor 3x10 100kg
Adductor 3x12 100kg

calves seated 4x20 80kg

Absolutely good session legs were killed nothings crazy weight wise but not about weight this was epic

FRIDAY
BACK TRAPS FOREARM
bb row 3x10-12 140-2x190kg10
pulldown plated 3x10 1 arm 160kg
t bar row bent over 3x12 80-120-140kg 10
pulldown behind 3x15 65kg
rope 3x12
Close grip high row 3x12 65kg
1 arm high cable 3x10 30kg
Rack pull 2x8 220kg


TRAPS
db shrug 2x15 50kg
bb shrug front 3x12 170kg
cable squeeze 3x15 64kg

Great session added bicep forearm too but never counted that’s it for the new year ready too keep pushing hard

MONDAY
CHEST DELTS BICEP
slight incline smith work up heavy drop sets
decline 3x8-10 120kg drops
Plate press 3x10 120-160kg
Superset fly 41kg
Machine press 3x12 66kg
db flat fly 3x15 20kg
middle fly 3x12 18k-23kg
lower cable fly 3x12 18kg
Pullover 2x40kg 12



side raise db 3x10 26-30kg

rear delt db bent over 3x15 30kg

front delt db seated 3x12 20kg

preacher curl 3x12 25kg
standing bicep curl 3x10-12 40-45kg 2x8
db curl decline 3x10 16kg
hammer curl 3x10 22kg

Amazing session
can all ready see the difference deca has made look way fuller absolutely amazing especially in biceps

TUESDAY
QUAD ABDUCTOR ADDUCTOR
leg press 3x20 390-430-470kg 15
wide stance leg press 3x20 300kg
1 leg press 3x15 150kg
squat smith 3x10 120-150-190kg 12
2 leg curl 3x15 66kg



lying hamstring 2 leg 3x10 91kg
seated hamstring stilling foward 2x12 45kg
standing hamstring 3x12 45-52kg
stiff leg bb 2x12 140kg
still leg db rotate 2x12 50kg 13

Abductor 3x10 100kg
Adductor 3x12 100kg

calves seated 3x15 100kg

Brutal session felt sick and was after it but that’s when you know you pushed it foods at 6000 on good days but I’m going to push it 6500 deca is unbelievable since adding can tell it’s in just second week now but definitely see a different look so happy weight today was 280 but since the covid minor injury bodyweight did drop goal is just too hit that 300 offseason weight we will get it but mirror is key

Next few weeks will update with photos
Let’s keep growing

THURSDAY
BACK TRAPS FOREARM
bb row 2x8-10 190-200kg
pulldown plated 3x10 1 arm 220kg
t bar row bent over 3x12 80-100kg
pulldown behind 3x12 75kg
rope 3x12 30kg
Close grip high row 3x12 65kg
1 arm high cable 3x10 30kg
Rack 1x8 pull work up to heavy set 220kg


TRAPS
bb shrug front 3x10 180kg
Smith shrug behind 3x12 120kg
db shrug 2x15 50kg
cable squeeze 3x15 64kg

FOREARM
reverse curl 3x12 30kg
easy curl 3x12 30kg
cable curl 3x12 64kg

Great session the pump was strong really taken rest days serious too now 4 days per week no arm day yet but feel this is the best way especially with my sessions and I enjoy these

FRIDAY
SHOULDER TRICEP CHEST
Behind smith press 3x8 80-100kg
smith press 2x8 120-122kg drop sets next time
Plate press 3x10 80-100-140
cable rear delt 3x12 7-10kg
Cable rear delt bent over 3x12 23kg
side raise cable 3x12 7kg
upright row bar 2x12 45kg
Front raise dumbbell 2x12 22kg

machine press 3x10-12 73kg
flat press 3x8-10 160-2x200kg
slight incline cable 3x10 23kg
Cable fly 4x12 41kg
cable fly middle 4x12 18kg

didn’t count tricep just superset but a great session now rest over the weekend and recover do it all again Monday

MONDAY
CHEST DELTS BICEP
slight incline smith 2x8-10 120-140kg
decline 3x8-10 120-130-140kg
Plate press 3x10 120kg
Superset fly 41-45kg
Machine press 3x12 66kg
db flat fly 3x15 22kg
middle fly 3x12 23kg
lower cable fly 3x12 18kg
Pullover 2x40kg 10



side raise db 3x12 26

rear delt db bent over 3x15 32kg

front delt db seated 3x12 20kg

preacher curl 3x15 25-30kg
superset bicep curl on seat 10kg 12
standing bicep curl 3x10 25kg
db curl decline 3x10 14kg
hammer curl 3x10 22kg

Monday woke up with a pain middle and lower back had too rest 2 days now unsure what it is as no injury maybe slept wrong as I woke up with it still trained but don’t want it too worsen will get back in tomorrow but not involve lower back doctor thinks it’s just a nerve thing but it’s not sore just feels like a lower middle back pump not a disc or spine injury as no weakens in legs arms

FRIDAY
SHOULDER CALVES CHEST
Behind smith press 1x8 110kg
smith press 2x8 120-80-40
Plate press 3x8-10 80-120-120
cable rear delt 3x15 14kg
Cable rear delt bent over 3x12 23k-27kg
side raise cable 3x12 14kg
upright row bar 2x12 45kg
Front raise dumbbell 2x12 24kg

seated calves 3x15 80-100-100kg

machine press 3x10-12 73-100-100-113kg
flat press 3x8-10 160-2x200kg
slight incline cable 3x10 14-19-23kg
Cable fly 4x12 41kg
cable fly middle 4x12 18kg

Great session did tricep forearm too.
backs still a little off but much improved doctor said spinal infection which I cut my skin so this could be the reason as the next day after the cut I woke up with pain

I will hit legs tomorrow going too add a mass gainer shake too push the calories loving this cycle though the gains are showing will get photos when I feel a 100 and things are clicking but just unbelievable

SATURDAY
QUAD ABDUCTOR ADDUCTOR
leg press 2x20 480kg drops
wide stance leg press 3x20 250-300
1 leg press 3x15 150kg
2 leg curl 3x15 66-73
Superset leg press 113-147



lying hamstring 2 leg 3x15 73kg
seated hamstring stilling foward 3x15 50kg
standing hamstring 3x12 2x45-52kg

Abductor 3x10 100kg
Adductor 3x12 100kg


Great session legs are destroyed

MONDAY
BACK TRAPS FOREARM
pulldown plated 3x10 1 arm 210kg
seated row 2x12 135kg
pulldown behind 3x12 75-85kg
rope 3x12 36kg
Seated plated row 3x10 120kf
Pulldown front nick style 3x10 52kg
1 arm high cable 3x10-12 30-40kg
Pullover 2x12 30kg


TRAPS
Smith shrug front 3x15 120kg
Smith shrug behind 3x15 120kg
cable squeeze 3x15 64kg

FOREARM
reverse curl 3x12 35kg
easy curl 3x12 35kg
cable curl 3x12 64kg

Great session great pump backs fully healed feeling good and ready too keep growing loving it so far just need too push food hard as I can and get scale up

TUESDAY
CHEST DELTS BICEP
machine press 3x10 115kg
plated press 3x10 120-160-210kg
slight incline bb 2x6-8 100-120kg
Incline db 2x10 40kg
fly 3x12 41kg
Incline db fly 3x15 22kg
middle fly 3x12 23kg
lower cable fly 3x12 23kg
Pullover 2x40kg 10 next time



side raise db 3x12 26-2x30g

rear delt db bent over 3x15 36kg

front delt rope seated 3x12 36kg

rear delt mechine 3x12 79kg

preacher curl 3x10 35kg
superset bicep curl on seat 3x10-12 14kg
standing bicep curl 3x10 25kg
db curl decline 3x10 14kg
hammer curl 3x10 22kg

Another great session going too start doing bb incline again felt very good do it slow and a negative it kills

THURSDAY
QUAD ABDUCTOR ADDUCTOR
leg press 2x20 430-480kg drop set
wide stance leg press 3x20 250kg
1 leg press 3x15 150kg
2 leg curl 3x15 73kg
Superset leg press 147-75kg
1 leg 25kg 15
superset body squat


lying hamstring 2 leg 3x10 73kg
seated hamstring stilling foward 3x15 50-73kg
standing hamstring 3x12 45-32kg


Abductor 3x8-10 100kg
Adductor 3x12 100kg

calves seated 3x15 100kg

Great session legs are fried working them extremely hard

SATURDAY
SHOULDER CHEST
Behind smith press 1x6 120kg
Plate press 3x8-10 80-120-120
cable rear delt 3x15 14kg
Cable rear delt bent over 3x12 23k-27kg
side raise cable 3x12 14kg
upright row bar 2x12 45kg
Front raise dumbbell 2x12 24kg

Great session did a quick chest pump but didn’t put it down but overall great

MONDAY
BACK TRAPS FOREARM TRICEP
pulldown plated 1 arm 2x10 250kg 12-8 drops
seated row 2x10-12 83-107-124kg
pulldown behind 3x12 75-85kg
rope 3x12 25kg
Seated plated row 2x10 160-200kg
Pulldown front nick style 3x10 55-2x75kg
1 arm high cable 3x12 54kg
Pullover 2x12 42kg


TRAPS
Smith shrug front 3x15 120kg
Smith shrug behind 3x15 120kg
cable squeeze 3x15 21kg

FOREARM
reverse curl 3x12 30kg
easy curl 3x12 30kg
cable curl 3x12 64kg

Great back session feeling this one the most

TUESDAY
CHEST DELTS BICEP
Incline bb 2x8 120-130kg
incline db 2x8-10 42kg
machine press 3x10 80-100-115 drops
plated press 3x10 120kg
fly 3x12 41kg
Incline db fly 3x10 26kg
middle fly 3x12 23kg
lower cable fly 3x12 23kg
Pullover 2x10 30kg



side raise db 3x10 30kg

rear delt db bent over 3x15-12 26-34kg

front delt rope seated 3x12 36kg


preacher curl 3x10 35kg
superset bicep curl on seat 3x10-12 14kg
standing bicep curl 3x10 25kg
db curl decline 3x10 14kg
hammer curl 3x10 22kg

Great session 290lbs today let’s get up past 300

Came down with a viral infection and forced rest not the most ideal but I need to be 100 than crazy pushing through it with extra cns overload then causing worsening outcomes like a injury possibly

Monday I will be fresh and ready changing things slightly which I will write once I’ve got it ready and slight change in training diet still pushing for mass bulk next few months are crucial and know exactly what works in training and diet too be going forward

Thanks again too bigdaddy I do what I love

We begin tomorrow ready too go hard new cycle
Test e 1500mg
deca 900-1200mg
eq 750mg
400mg mast e

No tren now as I’m in full bulk more ready too push these months hard and get weight up food will be high will outline diet also

MONDAY
CHEST DELTS BICEP
decline bb 3x8-10 120-140-160kg
plate press 3x8-10 120-160-210kg
fly cable 3x12 41kg
middle fly 3x12 23kg
lower cable fly 3x12 23kg
machine press 3x10 79
Pullover 2x10 30kg next time



side raise cable 3x12 14kg

rear delt db bent over 3x15 34kg

front dp 3x12 20kg




preacher curl 3x10 30kg
superset bicep curl on seat 3x10-12 14kg
standing bicep curl 3x12 30kg
db curl decline 3x10 12kg
hammer curl 3x10 24kg

Good session felt strong ready too kill it