growing with mts road to a future pro

THURSDAY
hamstring abductor adductor calves

standing hamstring curl 3x12 32-39-2x45kg
seated hamstring curl 4x8-12 73-84kg
lying hamstring curl 3x8 73kg
1 leg x3 12 18kg
still leg db 3x12 50kg

Abductor 3x10 73-86-100
adductor 3x10 100kg

Calves seated 5x12 80-80-80-2x100
superset hack 12

1 hour cardio fasted

Great session hamstrings fried foods now 3500-4000 and keeping it here while steadily dropping so far so good just resetting myself

FRIDAY
QUADS
Leg press 6x25kg 20 reps failure
smith squat superset 3x10 120-160kg failure
2 leg curl 3x15 73kg
1 leg 3x15 18-25-25kg

1 hour cardio morning

doesn’t seem like much but my legs where absolutely destroyed first set rest pause I’m now finding quads just need hit very hard and not tons of volume

MONDAY

CHEST DELTS BICEP

decline smith 2x8-10 140-160kg 7
plate press 3x8 120kg
high incline plated 3x12 70kg
fly 36kg
fly cable middle 3x12 18kg
lower cable fly 3x12 18kg
machine press 3x15 2x59-66kg


rear delt db bent over 3x15-12 30-2x42kg
db on seat 3x15 16kg
front rope 3x12 17kg
Db side chest on seat 3x12 18kg


preacher curl 3x10 30kg
bicep curl on seat 3x10-8 16-2x20kg
standing bicep curl 3x10 45kg
db close curl 3x10 24kg
hammer curl 3x10 24kg

1 hour morning cardio
Another solid session loved it today good pump still chipping away next week will be the real start

TUSEDAY
BACK TRAPS TRICEP
pulldown plated 3x10 150kg
Plated row 3x10 170kg
seated row 3x12 105kg
superset rope 3x12 22kg
pulldown front 3x10-8 79kg
superset behind 10
1 arm high cable 3x10 35kg
Pullover 3x15 20kg
hypers 2x15 60kg

TRAPS
Bb shrug front 3x12 140-2x180
Plate shrug 3x10 120kg
cable squeeze 3x15 64kg

TRICEP
rope pushdown 3x10 50kg
superset 1 arm pushdown 27kg
1 arm rope 3x10 18kg
superset reverse 1 arm pushdown 18kg
1 arm behind cable 4x10 23kg
1 arm skull db 3x10 14kg

1 hour cardio morning

Great session back very pumped I took out racks for now

WEDNESDAY
hamstring abductor adductor calves

standing hamstring curl 3x12 25kg
seated hamstring curl 4x12-10 73-86-86
lying hamstring curl 3x12-10 73-82-91kg
1 leg 3x10 32kg
still leg db 3x12 50kg

Abductor 3x10-8 73-86-100-100
adductor 3x12 100kg

Calves seated 5x12 80-80-80-2x100
hack 3x12 120kg



machine press lower pec 4x12 73kg
upper chest plated 4x8-10 80-3x100kg
superset cable middle fly 4x12 18kg

1 hour morning cardio

going too hit chest 3x per week see what happens feeling good and will update with photos next month

THURSDAY
Bicep tricep forearm
TRICEP
rope pushdown 3x12 50kg
1 arm rope 3x10 23kg
reverse 3x12 23kg
Superset cable 18kg
skull db behind 2x8 18kg
kick back 3x12 30kg
db behind 3x8 12kg
Pushdown 3x15 73-2x91kg



BICEP
curl easy bar 4x15 30kg
Incline db 3x10 16kg
concentration curl 3x10 20kg
preacher 3x10 30kg
db curl 14kg
hammer curl dumbbell 3x12 30kg


FOREARM
cable curl 3x15 73kg
Barbell forearm curl 3x12 60-2x100kg
dumbbell reverse curl 3x12 35kg
reverse forearm curl 3x12 35kg

1 hour morning cardio

Great session arms felt super pumped

FRIDAY
QUAD HAMSTRING ABDUCTOR ADDUCTOR CALVES

leg press superset 3x20 300kg
smith squat superset 3x10 80-120-160
Wide stance leg press 3x15 250kg
leg curl 3x15 73kg
1 leg curl 3x15 25kg
hack 2x15 80kg
lunges 3 sets 40kg

Lying hamstring 3x12 59kg
standing hamstring 3x12 18kg

Adductor 3x10 73-100-100kg
abductor 3x12 100kg

calves 4x12 80kg
calves 1 leg 4x10 40kg

1 hour morning cardio

Brutal session volume up a bit now pushing it hard loving it

SATURDAY

SHOULDER CHEST
smith behind 3x8-10 80-100-120kg 6
plate press 3x10 120kg
cable rear delt cable 3x15 23kg
cable rear delt 3x15 18-2x23
rear delt db reverse 3x12 20kg
side raise db chest seat 4x8 18kg
upright row bar 3x12 45kg
superset front raise db 20kg



machine press 5x12 79kg
High incline plate press 3x8 80kg
Superset cable fly middle 18kg
slight incline cable 3x12 12kg

1 hour morning cardio
Felt it today weaker during chest bit fatigue but first time doing chest 3 times in a week and training 6 days with cardio

Now thinking of doing a show in July so let’s see how we look by may time

MONDAY
BACK TRAPS FOREARM TRICEP
pulldown plated 3x10 160kg
Plated row 3x12-8 160-2x200
seated row 3x12 115kg
superset rope 3x12 20kg
pulldown front 3x12-8 79-2x86kg
superset behind 10-8
bb row 2x10 140kg slow
1 arm high cable 3x12 30-35
Pullover 3x15 20-26
rack pull rest pause 2x10 180-220kg

TRAPS
Plate shrug 3x10 130kg
Plate shrug high 3x12 80kg
db shrug 2x15 drops

FOREARM
reverse curl 4x15 30kg
cable curl 3x120 30kg
cable curl side 3x15 22kg

TRICEP
rope pushdown 3x10 50kg
arm pushdown 27kg
1 arm rope reverse 3x10 18kg
1 arm pushdown 18kg
1 arm behind cable 4x10 23kg
1 arm skull db 3x10 14kg

1 hour morning cardio
loving the training starting too feel the diet a bit today but still pushing on

TUESDAY
CHEST DELTS BICEP
decline bb 2x8-10 140-150kg 7
plate press 3x8 120kg
high incline plated 3x8 80kg
fly cable middle 3x12 18kg
lower cable fly 3x12 18kg
machine press 3x15 66kg



rear delt db bent over 3x15-12 30-2x42kg
db on seat 3x12 16-22
front rope 3x12 17kg
Db side chest on seat 3x12 18kg



bicep curl on seat 3x10-8 16-2x20kg
standing bicep curl 3x10 45kg
db close curl 3x10 24kg
hammer curl 3x10 30-40-50kg

1 hour morning cardio
Need to increase food to 4000 dropped too fast but my appetite is very low hitting 3000 is a struggle

WEDNESDAY
hamstring abductor adductor calves chest

standing hamstring curl 3x12 25kg
seated hamstring curl 3x10 73-86-93
lying hamstring curl 3x12-8 73-91-91kg
1 leg 3x10 32kg
still leg db 3x15 50kg

Abductor 3x10-12 73-86-100-100
adductor 3x12 100kg

Calves seated 5x12 80-80-80-2x100
hack 3x12 120kg

Morning cardio 1 hour
good session felt little weak near the end did some abs too

THURSDAY

Bicep tricep forearm chest tricep

rope pushdown 3x12 50-64-73
1 arm rope 3x10 27kg
reverse 3x12 23-27kg
skull cable 3x10 27kg
skull db behind 2x8 18kg
skull incline smith 3x8-10 80-120 drops 70 reps
Pushdown 2x15-10 73-91kg



​BICEP
curl easy bar 4x15 30kg
Incline db 4x10 14kg
concentration curl 3x10 20kg
preacher 3x10 30kg
db curl 3x12-8 2x14
hammer rope 4x12 50kg

​FOREARM
cable curl 3x15 50kg
dumbbell reverse curl 3x12 35kg
reverse forearm curl 3x12 30kg

​CHEST
machine press lower pec 4x12-10 52-66
upper chest plated 4x8-10 100-3x105
cable middle fly 4x30 18kg to lower then underhand 30 reps

1 hour morning cardio
Good session

FRIDAY

QUAD ABDUCTOR ADDUCTOR
Leg press 3x20 340-340-340-400kg
wide stance leg press 3x20 250kg
1 leg press 3x20 100-140-140-160kg
smith squat 2x10 120-160kg
2 leg curl 3x15 73-79-86kg
1 leg 3x15 25kg
hack 2x15 80-90kg drop set ​
lunges 3 sets 40kg



standing hamstring 3x12 32-39-45kg
Lying ham 3x20 50kg
Db in between legs 3x15 50kg



Abductor 3x10 100kg
Adductor 3x10 100kg

​calves seated 3x15 100kg
One leg 3x10 50kg

1 hour morning cardio

Brutal session but loved it
Because of my volume I’ve pushed my carbs up over 500g today this still puts me in a deficit and going lower I feel hypo all day faint so for now foods Around 3800 calories

Macro today
412g protein
558g carbohydrates
67g fats
38g fibre

SATURDAY

SHOULDER CHEST
smith behind 3x8-10 80-100-125kg 4 drops
plate press 3x10-8 120 11-8-80kg drop sets
smith front 2x15 60kg
cable rear delt cable 3x15 23kg
cable rear delt 3x12 18kg
rear delt db 3x12 32-40-40kg
superset db seated 18kg 12
rear delt machine 3x12 73kg
side raise db 3x8 14-2x16kg
side raise cable 3x10 7.5kg
upright row bar 3x12 45kg
superset front raise db 12-8 20-2x30kg


Chest
machine press 3x12-10 79-86-86
machine high press 3x12 66kg
High incline plate press 2x10-8 80-100kg
Superset cable fly middle 18kg 12
Flat fly 3x15 20kg
pullover 3x10 30-40-50kg

1 hour morning cardio
Feeling really cold especially in my hands really hard today but got it done

Sunday is a rest day just 1 hour cardio
Hunger is hit full force now but this is where it’s about too get tough and pushing through this 4 week period cycle update will be as followed

1200mg test cyp
500mg mast prop
500mg tren ace
600mg deca

Deca test will keep me full mast prop trialing over mast e quicker acting tren god hormone

Foods staying at 3500 no reefeds yet weight unknowing going by mirror for now until skin gets paper thin and lower back glutes overall skin thins out

MONDAY
BACK TRICEP
pulldown plated 3x10-8 210-230-230kg
Plated row 2x8 200kg
seated row 3x12 86kg
superset rope 3x12 20kg
pulldown front 3x12-8 85kg
superset behind 10-8
1 arm seated row 3x12 25-45kg

Tricep
rope pushdown 3x10 50kg
arm pushdown 1 arm 3x8 27kg
1 arm rope reverse 3x10 32kg
1 arm pushdown 18kg
1 arm behind cable 4x10 23-27-32kg
1 arm skull db 3x10 14-20kg

1 hour morning cardio looked pretty flat today

TUESDAY

CHEST DELTS BICEP
decline bb 2x8-10 140-160kg 6 drops
plate press 3x8 120-160kg
high incline plated 3x10-8 100-110-110kg
machine press lower 3x15 66-73-73kg
machine high 3x8 66kg
fly cable middle 3x12 18kg
lower cable fly 3x12 18kg
pullover 3x12 26kg


​rear delt cable bent over 3x15 23kg
side cable 3x12 9-14-18kg
front rope 3x12 27-32-32
Db side chest on seat 3x12 14kg



standing bicep curl 3x10 45kg
standing db curl 3x8 14kg
bicep curl on seat 3x10 14-18-18kg
hammer curl 3x12-10 32-2x50g

1 hour morning cardio

WEDNESDAY

hamstring abductor adductor calves
​standing hamstring curl 3x12 25kg
seated hamstring curl 3x10 73kg
lying hamstring curl 3x12-8 73-91-91kg
1 leg 3x10 32kg
still leg plated 3x12 95-130-130kg

​Abductor 3x10-12 73-86-100-100
adductor 3x12 100kg

​Calves seated 5x12 80-80-80-2x100
1 leg 3x15 40kg

1 hour morning cardio

THURSDAY

Bicep tricep forearm
TRICEP
rope pushdown 3x12 50-73-
1 arm rope 3x10 27-32kg
reverse 3x12 23-27kg
skull cable 3x10 32kg
skull db behind 2x8 18-20kg
incline smith 3x8-10 80-120
Pushdown 2x15 73kg


​BICEP
curl easy bar 3x-15 35kg
Incline db 4x10 14-18-18-18
preacher 3x10 25kg
hammer 3x12 30kg

​FOREARM
cable curl 3x15 73kg
dumbbell reverse curl 3x12 35kg
reverse forearm curl 3x12 35kg

1 hour morning cardio