growing with mts road to a future pro

MONDAY
BACK TRAPS FOREARM TRICEP

BACK
pullup machine 4x15
meadow row 1 arm 3x12-10 65-80-105kg
t bar row 3x12 105-130-130lg
bb row wide 3x12 100-140-160kg
high cable row 3x12 45g
seated row middle 3x12 79kg
behind pulldown 3x12 75-85-85kg
hypers 3x12 plate 25kg

TRAPS
Plate shrug forward 3x12 130kg
Plate shrug high 3x12 130kg

FOREARM
reverse curl 4x15 35kg
cable curl 4x15 23kg

TRICEP heavier stack
rope pushdown 3x12 25kg
1 arm rope 3x12 12.5kg
1 arm pushdown reverse 3x8 12.5kg
cable 1 arm skull 3x12 12.5kg
skull cable behind 3x12 32kg
pushdown v bar 3x15 30kg

Another great start to the week the pumps are just unbelievable struggle too move feel so pumped loving it 2 week updates

One thing went to pin into glute pulled back syringe the stopper came out lost all my oil struggling to pin here could have cried so much absolutely gutted had to start over won’t be doing glutes now as can’t reach gutted still but it is what it is started again pinned quads chest and killed my session

TUESDAY
CHEST DELTS BICEP
warm up rotator cuff cable pump chest
flat plate press 3x12-10-8 160-200-220kg
decline bb press 3x8 140-150 7-100kg drops
high Incline db press 3x15-12 36-36-50kg
cable fly seated middle 4x12 18-23-27kg
fly cable seated lower 3x12 18kg
machine press 2x20 56kg

warm up side rest superset rear bent over
rear delt medows seat 3x20 20kg
rear delt cable high 3x15 10-12.5-12.5kg
side raise cable 3x12 10kg
front raise cable 3x12 10kg
plated shoulder press 3x12 80-100-100kg


standing db easy curl 3x12 30kg
bicep curl on seat 3x12 14kg
preacher curl curl machine 3x15 41kg
superset pulldown curl 12
hammer curl db 3x15 20kg
seated hammer 3x10 16kg

Great session strength progressing fast feeling great pumps and amazing workouts

FRIDAY
HAMSTRING ABD-ADD GLUTE QUAD

HAMSTRING
seated ham forward 3x12 86-100-115kg 6 drop
seated ham back 4x15 66kg
lying hamstring curl 3x12 50kg
standing hamstring 3x15 18kg
high leg press 3x20 200-250-300kg
db between leg 3x12 50kg
stiff bb 3x20 80kg
abductor 4x20 73-86-86-86kg
adductor 4x15 73kg
glute bridge 3x20 120kg

QUAD
leg curl 4x20 45-66kg
front squat 3x8 80kg
lunges 2x50kg


calves
4x20 100kg
4x15 1leg 30kg

Another solid session front squat felt a bit off was tired really not good but next session is quad focus

THURSDAY
BACK CHEST TRICEP REAR DELT

BACK
assisted pull-ups machine 3x12
pulldown middle 4x10 75kg
pulldown 4x10 55kg
seated row 3x12 85kg
cable pullover 3x12 32kg
pulldown 1 arm 3x12-10 25-30-40kg


CHEST
decline bb press 3x10 120-140kg
incline plate 3x10 120-160kg
cable incline press 3x12 25-32kg
machine fly 3x12 79kg
incline cable fly 3x12 14kg
cable crossover 3x15 14kg


TRICEP
rope pushdown 3x15 41kg
reverse 3x12 23kg
1 arm rope 3x12 18-23-27kg 8
kickback cable 3x12 18kg
skull cable behind 3x10 23kg



TRAPS
cable shrug 3x20 25-40-52kg


DELTS
rear cable bent 3x12 10kg
rear delt high cable 3x12 10-12.5-15kg
machine rear hands side 4x12 45-52-66-73kg

Another solid session feeling just crazy pumps

BACK
pullup machine 3x15
meadow row 1 arm 3x15 60kg
t bar row 3x10 100-140kg
bb row wide 3x12-8 100kg-140-180kg
high cable row 3x10 50kg
pulldown front 3x10 65kg
behind pulldown 3x10 85kg
hypers 3x12 plate 25kg

TRAPS
Plate shrug forward 3x12 110-150-150kg
Plate shrug high 3x12 150kg

FOREARM
reverse curl 4x15 35kg
cable curl 4x15 23kg

TRICEP heavier stack
rope pushdown 3x12 41
1 arm pushdown reverse 3x10 12.5kg
cable 1 arm kickback 3x10 18kg
db behind 3x10 16-18-20kg
pushdown v bar 3x15 35-37-45kg

Great start to the week another solid back session few days lowered food now push carbs today

TUESDAY
CHEST DELTS BICEP
warm up rotator cuff cable pump chest
decline bb press 2x10 120-140kg drops
machine press 3x12 73kg
superset machine fly 10 100kg
high Incline smith 3x10 80-120-120kg
cable fly seated middle 3x-12 27kg
fly cable seated lower 3x12 18kg


warm up side rest superset rear bent over
rear delt medows seat 3x20 30kg
rear delt cable high 3x15 18kg
side raise cable 3x15 14-18-18kg
front raise cable 3x12 14kg
smith press 3x12 60kg


BICEP
bicep curl decline 3x12 14kg
preacher curl curl machine 3x15 45-50kg
superset pulldown curl 12
hammer curl db 3x15 20kg
seated hammer 3x10 16kg

Another one done went lighter on press for delts as was totally fatigued after chest

THURSDAY
BACK CHEST TRICEP REAR DELT

BACK
pulldown middle back 3x10 75-85-95kg
pulldown straight 3x10 75-85-85kg
seated row 3x12 85kg
cable pullover 3x10 22kg
pulldown 1 arm 3x10 40kg
rack pull 2x10 140-220kg
pullover seated cable 3x12 45-52kg


CHEST
plate press 3x12 120kg
incline plate 3x10-12 120-170kg drops
cable incline press 3x15 10kg
incline cable fly 3x12 10kg
cable crossover 3x15 10kg


TRICEP
rope pushdown 3x15 41kg
reverse superset ^ 23kg 15-8-8
1 arm rope 3x10 18kg
kickback cable 3x12 14kg
skull cable behind 3x10 18kg



TRAPS
cable shrug 3x20 52kg


DELTS
rear cable bent 3x12 10kg
rear delt high cable 3x12 15-12.5-12.5kg
machine rear hands side 4x12 52-66-73-79kg


Another top session tomorrow will be quad day look forward too that nothing else to report everything going good

FRIDAY
QUAD ABDUCTOR ADDUCTOR
Leg press deep 4x15 200-250-300-350kg 8
wide stance leg press 3x20 250kg
1 leg press 2x20 50-70kg
smith squat 3x10 120-160-200kg drops
leg curl 3x20 52kg
1 leg curl 2x15 25kg

HAMSTRING
standing hamstring 3x20 39kg
lying ham 3x12 50kg
seated ham 3x15 66-79-86kg
Glute bridge 3x20 80kg 20 sec rest

Abductor 4x15 100kg
Adductor 4x15 73-86-100-100kg

calves seated lean foward 4x20-30 60kg

Very hard session today but pushed through

Week of training complete
Slightly niggled my wrist with wide grip smith but hopefully nothing too bad still train through it double wrap it

Loving the stack but noticing bit water from test I’m going too try the impossible no test next with eq base I truly love eq I think it shines massively in look with tren deca mast just crazy the superdrol is some magic stuff too very potent

Will get photos over next week need too shave too gorilla mode or just keep it lol

Today was back tricep traps didn’t fully write the workout just went by feel today very good contraction pump weights 296.6lbs want to hit 300 this week then hold this really seeing the delts pop now like never before always had weaker delts but they are definitely growing well

Chest delts again didn’t track session went by feel all 15 reps on chest was unbelievable what a pump body joints need a rest and last week wide grip smith slightly sprained wrist but wrapping it and training through it so should heal quickly still did decent weight but feeling good and growing unbelievably thanks to mts so happy

WEDNESDAY
HAMSTRING ABD-ADD GLUTE QUAD

HAMSTRING
seated ham forward 3x12 86-100-116kg 6
seated ham back 3x15 66-73kg
lying hamstring curl 3x12 66-50kg
standing hamstring 3x15 18-25kg
high leg press 3x15-20 200kg
stiff bb 3x12 80-140kg
abductor 4x20 73-86-86-86kg
adductor 4x15 73kg
glute bridge 3x20 80kg


QUAD
leg curl 4x20 45kg

calves
4x15 100kg

tracked today good hamstring session again great pump wrist healing will fully heal healed hopefully by next week definitely just bruised the bone

THURSDAY
BACK CHEST TRICEP REAR DELT

BACK
pulldown middle back 3x10 85-95-105kg
pulldown straight 3x10-8 85-95-95kg
seated row 3x12-10 105-115-125kg
cable pullover 3x12 32kg
pulldown 1 arm 3x10 40kg
rack pull 2x10 140-220kg
pullover seated cable 3x10 41-45kg


CHEST
plate press 3x12 120-160-160kg rest go again
superset fly 12 18kg
incline plate 3x10-12 120-120kg
cable incline press 3x15 10kg
incline cable fly 3x12 10kg
cable crossover 3x15 10kg


TRICEP
rope pushdown 3x15 41-50-50kg
reverse superset ^ 3x10 18-23-23kg
1 arm rope 3x10 18-23-23kg
kickback cable 3x12 14-18-18kg
skull cable behind 3x10 18kg


DELTS
rear cable bent 3x12 14-18-23lg
rear delt high cable 3x12 14kg
machine rear hands side 3x12 52kg

Great session pump

FRIDAY

DELTS
smith press 3x10-8 80-100-100kg
plate press 3x10 60-80-80kg
side delt cable 3x12 5-7.5kg
side raise machine 3x15 full stack
rear delt machine 4x12 59-66-66-66kg
rear delt cable 3x12 15kg
front raise 3x12 7.5-10-10kg

CHEST
machine fly chest 5x12 73-86-100-100kg
machine press 5x12 59-73-86-86-100kg
cable crossover 4x15 18-23kg


BICEP
Hammer rope 4x12 41kg
cable curl 4x15 10kg no rest
hammer rope high 4x12 41kg

Great session and pump

MONDAY
BACK TRAPS FOREARM TRICEP

BACK
pulldown front 3x12-10 85-95-105kg
meadow row 1 arm 3x15-10 60-80-80kg
t bar wide 3x12 80-100-140kg
high cable row 3x12 73kg
low cable row 3x12 50kg
hypers 3x12 plate 25kg

TRAPS
Plate shrug forward 3x12 150-190-190
Plate shrug high 3x12 190kg

FOREARM
cable curl 4x15-20 27kg

TRICEP heavier stack
rope pushdown 3x12 30kg
1 arm pushdown reverse 3x10 15kg
cable 1 arm kickback 3x12 10-12.5-15kg
db behind 3x8-6 20-26-20lg
pushdown bar 3x15 32kg

First week another good session last week will update photos nearly out of gear going to change it up try high eq as base love eq

TUESDAY
CHEST DELTS BICEP
warm up rotator cuff cable pump chest
flat plate press 3x15 120-160-200kg
machine press 3x15 52kg
machine fly 15 73kg
high Incline smith 3x10-8 80-120-140kg
cable fly 3x12 14kg
fly cable seated lower 3x12 18-23-27kg

Didn’t track bicep or delt was absolutely drained after this session today

WEDNESDAY

QUAD ABDUCTOR ADDUCTOR
Leg press deep 3x15 200-250-300kg
superset leg curl 44kg 15
wide stance leg press 3x15 200kg
smith squat 3x15 80-120-160kg
1 leg curl 3x15 25kg


​HAMSTRING
standing hamstring 3x20 25-39-45kg
lying ham 3x10. 50kg
seated ham 3x15 66kg
stiff bb 3x15 60kg

​Abductor 4x15 73kg
Adductor 4x15 73kg​
calves seated lean foward 4x20 50kg

What a great session today slow on negative positive the pump was unbelievable painful with superset

One thing I need to work on posing and build a wider back next few month focus is back really connect keep everything slow control squeezing

And work on proper posing very tight

THURSDAY
BACK CHEST REAR DELT

BACK
pulldown middle back 3x12 85kg
pulldown straight 3x10 65kg
seated row v bar 3x12 55kg
cable pullover 3x12 20kg
pulldown 1 arm 2x10 35kg drop
rack pull 2x15 140kg not yet
pullover seated cable 3x10 20kg


CHEST
decline bb 3x12-10 100-120-140kg 8
incline plate 3x12 120kg
incline cable fly 3x12 10kg
cable crossover 3x15 12kg


TRAPS
cable shrug 3x20 52kg


DELTS
rear cable bent 3x12 10-12-15kg
rear delt high cable 3x12 10kg
machine rear hands inside 3x12 59kg

Another good session today pump was great pushing the food slightly but not crazy

Just arms abs didn’t follow a plan just destroyed them