growing with mts road to a future pro

So today I’m doing no cardio and refeeding just very low fat rice and potatoes bread im basically fat free just overly depleted and flat like I’ve overdieted skins thin with just a little stubborn fat left but not enough too be this depleted weeks out

So taken today too fuel up on carbs legs are very sore too so just eat rest assess tomorrow everyday I’m changing things depending how I feel look but be fully loaded for a full week of intense hard training

My thought process is I want too keep volume high instead of low and these 6 weeks grow into size just getting dryer harder fuller with diet changes and the stack I should be able too completely change in these coming weeks not need too suffer as bad or overdiet now that I’m all most fat free with cardio and high volume sessions food being higher can push the volume it’s a different approach but I’m going too experiment with it for the next few weeks I’m confident i will look the best ever and look good

I watch a lot of Juan morel style he’s a freak but more training more food bigger dryer fuller physique instead of flat stringy weak

I just need too play it day by day week by week now and adjust if needed

But that’s the plan again things could change but that’s my goal

This will be the split

training split
Monday back traps forearm
Tuesday chest bicep traps
Wednesday quad calves ham glute ad-ab
Thursday arms chest traps
Friday hamstring adductor abductor quad
Saturday shoulder chest back tricep
Sunday off

Glutes 3x per week
abs 3x per week
calves 3x per week
lower back 3x per week

MONDAY

BACK TRAPS FOREARM
warm up rope and pull-ups
db row 3x15 50kg
superset t bar row 3x15 60-2x80kg
seated row middle 3x12 85kg
seated row low 3x12 85kg
pulldown front 3x12 55kg
superset ^behind 3x10 55kg
1 arm high row 3x12 25kg
deadlift to shin 2x10 140kg
hypers 3x20 20kg



TRAPS
Plate shrug 3x15 130kg
Plate shrug high 3x15 130kg
db shrug 50kg 3x30 30kg



FOREARM
reverse curl 3x15 30kg
easy curl 3x15 30kg
cable curl 3x12 64kg

Saturday Sunday forced carbs up to 2000g was tough but needed the feed and rest now started diet today carbs will be sitting at 600-700 going too add pufa fats flaxseed one tablespoon as the study show more muscle not fat gain so fats will be around 20g or so can’t wait for the next few weeks and bring photos '

TUESDAY

CHEST DELTS BICEP
warm up rotator cuff cable pump chest
flat db press 3x12 40kg
decline db press 3x12 34kg
slight incline db press 3x15 26kg
flat press plates 3x10 80-100kg
superset cable fly seated middle 3x12 18kg
fly cable seated lower 3x12 18kg

fly cable standing 3x12 18kg
machine press lower 3x10 52kg
machine high press 3x12 52kg


​warm up side rest superset rear bent over
rear delt bent over db 4x20 20kg
rear delt db chest 4x12 14kg
side raise db seated 3x10 16kg
db side shoulder on seat 3x12 12kg
front cable one arm 3x12 5kg

superset upright row cable 3x12 17.5kg
rear delt machine chest on seat 3x12 45kg
plated shoulder press 3x10 80kg



standing db easy curl 3x12 30kg
concentration db curl 3x12 20kg
hammer curl db 3x12 20-30-30kg
preacher curl 1x40 20kg

Unbelievable session sweating really hard feeling so much energy loving this stack ''
it’s lots of volume but I love it

DarrenW29 wrote:Thanks bud appreciated

How many weeks out my bro?

emperorcaliano wrote:How many weeks out my bro?

6 weeks mate but I might push it until September as I don’t want too get on stage until I’m absolutely ready now foods high staying nice and dry full and will grow into size with the food being upped 550 protein 800 carbs 40 fats pufa fats low sat fat and let’s see but will start posting photos in the next few weeks can’t wait '

WEDNESDAY

QUAD ABDUCTOR ADDUCTOR
Leg press 3x15 200kg
smith squatset 3x10 100kg
wide stance leg press 2x15 200kg
feet inward leg press 3x20 100kg
1 leg press 2x15 50kg
1 leg 3x15 66kg
1 leg curl 18kg 20
lunges 2 sets 40kg



standing hamstring 3x20 25-32-32kg
seated ham 3x12 45kg
Stiff db 3x20 30kg



plate in between legs 3x15 20kg
Glute bridge 3x20 80kg



Abductor 3x15 73kg
Adductor 4x12 73kg



calves seated lean foward 4x20 50kg
1 leg 3x20 20kg

That was absolutely brutal legs shaking weight pause on squat after deep leg press touching bum unbelievable session feeling so much fuller next few weeks Is going too be insane can’t wait too post soon dryness fullness best products ever mts is king

THURSDAY

chest tricep bicep forearm
CHEST
weighted dips 3x12 10-15-15kg
decline bb 4x12 100kg
decline db fly 4x12 20kg
high incline smith wide grip 4x15 40-60
db incline 3x1226kg
flat plate press 3x12 40kg
cable crossover 3x20 14kg

​TRICEP
rope pushdown 4x12 15kg
superset reverse 4x12 15kg
1 arm rope 4x12 7.5-10kg
reverse 4x12 7.5kg
skull cable behind 4x12-10 20-17kg
kickback cable 4x12 5kg
pushdown v bar 4x15 20-22-22-22kg

​BICEP
standing bicep curl 4x15 12kg
close grip easy bar 3x12 20kg
db curl arm on seat 3x12 12kg
hammer 3x15 20kg
superset seated db hammer 12kg 10
preacher easybar 3x15 30kg

​TRAPS
db shrug 3x20 40kg

​FOREARM
cable curl 3x15 73kg
dumbbell reverse curl 3x15 30kg
reverse forearm curl 3x15 30kg

Great session feeling the pump and everything coming together I think this will be exciting

FRIDAY

BACK HAMSTRING ABD-ADD GLUTE
pull-ups 4x8
superset cable pullover 4x12 32kg
standing bentoverbum out db row 4x15 2x40-2x44kg
seated row middle 4x15 66kg
pulldown 1 arm 3x12-10 20-30-30kg
bb row 3x15 60-100-100kg
pulldown front with handles 3x12 40kg
cable row seated 4x12 35-45-45kg

​lying hamstring curl 3x15 50kg drops
seated ham curl 3x12 52-73-73kg drops
standing hamstring 4x12 18kg
high leg press 5x15 200kg
stiff 3x30 20kg
db between leg 3x15-20 30-40-50kg
abductor 4x12 73kg
adductor 4x12 73-86-86-86kg



Glute bridge 4x20 100kg
calves 4x20 50kg

Great session filling out unbelievably legs hamstrings felt very pumped and back feeling so good now loving this recovery is good no joint issues not chasing weight just volume

DarrenW29 wrote:6 weeks mate but I might push it until September as I don’t want too get on stage until I’m absolutely ready now foods high staying nice and dry full and will grow into size with the food being upped 550 protein 800 carbs 40 fats pufa fats low sat fat and let’s see but will start posting photos in the next few weeks can’t wait '

You're absolutely right bro, no need to rush, if you don't feel ready, still other comps on the calendar

emperorcaliano wrote:You're absolutely right bro, no need to rush, if you don't feel ready, still other comps on the calendar

Definitely mate I want too make the mts family proud being a taller bb I need fullness nothing is worse when I loose it all and look small finally filling out next month I wanna change cycle push fullness now

SATURDAY

SHOULDER CHEST QUAD TRICEP
warm up side into rear delt db
rear delt cable 4x15 14-18-18-18kg
rear delt cable high 4x12 18kg
side raise cable 4x20 9-3x14kg
db standing raise 3x12 20-2x22kg
plate press 3x15 80kg
smith behind 3x12 80kg not today

smith front arms close 3x10 80-2x60kg
upright row v bar 3x15 17.5-25-25
front raise cable superset^3x12 7.5kg
machine rear delt 4x20-15 53-3x73kg

​CHEST
machine press 4x20-15-12-20
59-73-86-59
plate press 1arm 3x12 40-50-50kg
incline db fly 4x20 20kg
high incline smith 3x15 60kg
decline db 3x15 30kg
cable Crossover fly 4x15 10kg
dips 3x12



TRICEP
pushdown rope 4x15 20kg
1arm rope 4x15 12.5kg
cable behind head 3x10 5kg
skull crusher rope 3x12 20kg
close grip pushdown 3x12 20kg

Amazing session again weight might not be impressive but we will build that up in the rep ranges so far body is responding very well all things recovering fast minus quads taken longer so didn’t train them today like planned

MONDAY
BACK TRAPS FOREARM TRICEP
​warm up rope pull-ups
pullup 4x10-8
superset rope rull 15 42-3x50
t bar row 3x15 75-100-100kg
db row 3x15 50-2x70kg
seated row middle 3x12 79kg
seated row low 3x12 100-79kg
superset pull behind 3x12 66kg
pulldown front 3x10 59kg
superset 1 arm high row 3x10 39kg
1 arm high row 3x12 25kg
rackpull strapless 1x12 140kg
hypers 3x20 20kg

​TRAPS
Plate shrug 3x20 120
Plate shrug high 3x20 120kg
db shrug 2x20 50kg drops

​FOREARM
reverse curl 3x15 30kg
easy curl 3x20 30-2x35kg
cable curl 3x12 41kg

TRICEP

rope pushdown 4x15 41kg
superset 1 arm pushdown 4x15 18-23kg
1 arm rope 4x15 23kg
Pushdown 4x15 45kg
superset kickback cable 16kg
skull cable behind 1 arm 4x12 23kg

Unbelievable session really feeling it body’s back in a great place food carbs will sit at 750-800g for now and adjust when needed and let the cycle do the work loving this ' pics coming next month as we will be changing things again and then boom let’s go

TUESDAY

CHEST DELTS
warm up rotator cuff cable pump chest
flat db press 3x15 40-40-50kg
decline db press 3x15 36kg
Incline db press 3x15 26-28-28kg
flat press plates 3x12 80-120-90
superset cable fly seated middle 3x12 18kg
fly cable seated lower 3x12 14kg
fly cable standing 3x12 18kg
machine press lower 3x20 52kg
machine high press 3x20 52-73-73kg
dips 3x12 bodyweight

DELTS
​warm up side rest superset rear bent over
rear delt bent over cable 4x20 7.5-10kg
high cable 4x20 7.5kg
rear delt machine 3x20 52-3x73kg
rear delt db chest 3x20 14kg
side raise db seated 3x15 16kg
db side shoulder on seat 3x20 10kg
front cable one arm 3x20 5kg
superset upright row cable 3x20 17.5kg
plated shoulder press 3x20 80kg

Did push-up up finisher that was killer
great session focous and pump finding this the absolute best way too train more reps and weight is going up but focus in the pump contraction so far so good '

Today skin paper loving this ''

WEDNESDAY

QUAD ABDUCTOR ADDUCTOR
Leg press deep heel to glute 3x15 200-240-240kg drop
wide stance leg press 3x15 200kg
feet inward leg press 3x20 100kg
1 leg press 2x20-15 50kg
leg curl 3x15 66kg
1 leg curl 18kg 20
super leg press
front squat 3x15 50kg
lunges 2 sets 50kg

​standing hamstring 3x20 18kg
lying ham 3x15 50-2x41kg
seated ham 3x12 52kg
Stiff db 3x20 30kg



db in between legs 3x15 50kg
Glute bridge 3x20 80kg
​Abductor 4x15 73kg
Adductor 4x12 73kg

​calves seated lean foward 4x20 80kg
1 leg 4x20 20kg

Great session added front squat in not done them in years legs are absolutely pumped and destroyed

BACK
pull-ups 4x10-8
superset cable pullover 4x15 50kg
db row 3x20 50kg
meadows row 3x15 20-2x30kg
seated row middle 4x15 65kg
pulldown front 3x10 50-2x75kg
pulldown 1 arm 3x12 20-25-30kg
cable row seated 3x12 45



CHEST
weighted dips 3x10-12 20kg
decline bb 3x15 100kg
decline db fly 3x12 20kg
high incline db fly 3x12 20kg
high incline db press 3x12 26-30-34kg
flat press plate 3x12 90kg
cable crossover 3x20 14kg


​TRICEP
close grip < not yet
rope pushdown 3x12 20kg
superset reverse^ 4x12 12.5kg
1 arm rope 3x12 10kg
reverse super ^3x12 10kg
skull cable behind 3x12-15 7.5kg
kickback cable 3x15 7.5kg
pushdown v bar 3x15 30-40-40kg


​TRAPS
plate shrug 3x20 130kg
plate shrug bent over 3x20 130kg

REAR DELT
​db rear standing 3x20 14kg
machine rear delt 3x20 53kg
rear delt cable 3x20 5kg

Unbelievable session training changed no arm days now just adding them in and doing a good second back session hitting rear delts 3 times a week too again weight might no be impressive but the days of 180 80-90kg dumbbells are done once in a while do it got too be smart

FRIDAY

HAMSTRING ABD-ADD GLUTE QUAD
​lying hamstring curl 4x15 50kg
standing hamstring 3x15 18kg
seated ham curl 3x12 52-73-52kg
high leg press 4x15 200-3x300kg
stiff 3x20 40-2x50kg
db between leg 3x20 50kg
abductor 4x12 100kg
adductor 4x12 79kg

​QUAD
leg curl 4x20 66kg drops
hack squat 3x15 100-140-140kg
db 1 leg squat 3x15 40kg



Glute bridge 3x20 80kg
calves 3x20 90kg drop

Insane pump great session appetite little low today

​SUNDAY
SHOULDER CHEST TRICEP
warm up side into rear delt db
rear delt cable 4x15 18-3x23kg
rear delt cable high 4x15 18kg
side raise cable 4x15 14kg
db standing raise 3x12 22kg
plate press 3x20 80kg
smith behind 3x12-10 60-80-80kg
upright row v bar 3x15 36-45kg
front raise cable superset^3x15 14kg
machine rear delt 3x20 52-73


​CHEST
machine press 3x15-12 59-73-86
plate press 3x12 80-1x120kg 10
High incline db 3x15 30kg
decline db press 3x15 30-1x40kg
incline db fly 3x15 20kg
flat db fly 3x15 20kg drops

​TRICEP
pushdown rope 4x15 20kg
1arm rope 4x15 12.5kg
cable behind head 3x10 5kg
skull crusher rope 3x12 20kg

Great session really enjoy this foods high digestion is perfect going too change compounds this month try tren e put back on size then get photos up need too be full 280s again over did the diet dropped way too quick looked tiny flat stringy

MONDAY
BACK TRAPS FOREARM
warm up rope pull-ups
pullup 4x10
superset ropepull 4x15 50kg
t bar row deep 3x20 60-80-80kg
meadow row 3x15 40-60-60kg
db row 3x20 50kg
seated row middle 3x20 85kg
pull behind 3x15 65kg
pulldown front 3x10 65kg
1 arm high row 3x12-10 41-54-54kg
hypers 3x20kg
rackpull wide work up in 12s 1x12 180kg
hypers 3x20 20kg



TRAPS
Plate shrug 3x20 120
Plate shrug high 3x20 120kg
db shrug 3x20 50kg drops



FOREARM
reverse curl 4x12 35kg
easy curl 4x20 35kg
cable curl 3x12

great session need too improve pull-ups never done them really and feeling the difference a lot something which will bring way more of a wider back

TUESDAY
CHEST DELTS BICEP

CHEST
warm up rotator cuff cable pump chest
flat db press 3x15 50kg
decline db press 3x15 40kg
high Incline db press 5x15 34kg
flat press plates 3x12-8 80-2x120kg drops
superset cable fly seated middle 3x12 18kg
fly cable seated lower 3x12 14kg
fly cable standing 3x12 32-2x27kg
machine press lower 3x20 52kg
machine high press 3x20 52kg
dips machine 4x15


DELTS
warm up side rest superset rear bent over
rear delt medows seat 4x30 20-3x30kg drops
rear delt db 3x15 14kg
side raise chest on seat 3x20 10kg
high cable 3x15 7.5kg
rear delt machine 3x20 59kg
db front raise 3x12 20kg drops
upright row cable 3x20 22-2x25kg
plated shoulder press 3x15-12 80-2x120kg
side raise 3x15 14kg


BICEPS
standing db easy curl 4x12 30kg
bicep curl on seat 3x12 16kg
preacher curl curl machine 3x15 41kg
hammer curl db 3x15 20kg
^super seated hammer 3x12 14kg
concentration curl db 3x12 20kg

great session did John meadows rear delt routine unbelievable stable this will bring brand new growth ready for this month cannot wait