growing with mts road to a future pro

MONDAY
Quads hamstring calves adductor abductor

Quads
leg press 3x15
200-300-300kg

wide leg press 3x15
200kg

leg ext 3x15
52kg

1 leg press 3x15
59-73-79kg

lunges 2 sets
32kg

hamstring
lying hamstring curl 3x12
50-59-64-64kg

standing hamstring curl 3x12
32kg

seated hamstring 3x12
45-52-52

Bb stiff 3x15
60kg


adductor abductor
Adductor 3x12 73
Abductors 3x15 73kg


calves
seated 3x15 80kg
pin 3x15 73-86-86kg

Great session good start too the week not much too report arms tomorrow

ARMS
TUESDAY

BICEP
db curl 3x12
10-12-12kg

concentration curl 3x12
10-12-12kg

hammer curl 3x12
12kg

preacher curl db 3x12
10kg

TRICEP
1arm rope 3x10
10kg

reverse cable 3x12
18kg


straight bar pushdown 3x12
21kg

rope cable skull 1 arm 3x10
7.3-5.7-5.7kg

FOREARM
cable curl 4x20
31-41-45-50kg

reverse bar curl 4x20
25kg

bar hammer 3x12
25kg

Great session completely changed the way I train all so slow control unbelievable best way pumped too get going again

DarrenW29 wrote:ARMS
TUESDAY

BICEP
db curl 3x12
10-12-12kg

concentration curl 3x12
10-12-12kg

hammer curl 3x12
12kg

preacher curl db 3x12
10kg

TRICEP
1arm rope 3x10
10kg

reverse cable 3x12
18kg


straight bar pushdown 3x12
21kg

rope cable skull 1 arm 3x10
7.3-5.7-5.7kg

FOREARM
cable curl 4x20
31-41-45-50kg

reverse bar curl 4x20
25kg

bar hammer 3x12
25kg

Great session completely changed the way I train all so slow control unbelievable best way pumped too get going again

I’ve been training that way for years (since I got injuries from MMA and wrestling), living the pump and the gains, injury free '🏼

emperorcaliano wrote:I’ve been training that way for years (since I got injuries from MMA and wrestling), living the pump and the gains, injury free '🏼

Mate I wish I trained with way before It’s like I’m failing I’m that in control weight doesn’t bother me now all about control pump

WEDNESDAY

BACK TRAPS REAR DELT

BACK
cable 1 arm row 3x12
20-25-25kg

high cable row 3x12
25-32-36kg

cable 1 arm pulldown 3x12
20-25-25kg

db row (upper back) 3x12
16kg

hyper (lower back) 3x15 level under 4
15kg

TRAPS
plated shrug forward 3x15
30kg

Plated shrug upright 3x12
30kg

REAR DELT
machine 3x12
25kg


db bent over 3x20
12kg

Finally back lol so happy was a session pump ready too go again tomorrow is chest

THURSDAY

CHEST SIDE-FRONT DELT

CHEST
machine chest press 3x15
32-39-45kg

machine fly 3x12
45kg

Flat plated press 2x15
60kg


cable fly 3x12
5-7.3-7.3kg


DELTS
Side raise cable 3x12
4.5kg

front raise cable 3x12
4.5kg

Tomorrow will be quads then arms then back chest need too raise food a little start cardio next week

MONDAY
Quads hamstring calves adductor abductor

Quads
leg press 3x15
200-250-300-350

wide leg press 3x15
200kg

leg ext 3x20
45-52-52kg

1 leg press 3x15
59-73-86kg

lunges 2 sets
40kg

hamstring
lying hamstring curl 3x15
64kg

standing hamstring curl 3x12
32kg

seated hamstring 1 leg 3x12
32kg

Bb stiff 3x15
60-120-120kg


adductor abductor
Adductor 3x12 73
Abductors 3x20 73kg


calves
seated 3x12 50-100kg
pin 3x15 73-86-100kg

thanks to big dadddy ready to go


My cycle is a no test cycle as I’ve said previously it weakens collagen the most and now I need as much of it as I can for longevity reasons and current shoulder health and I’ve designed my stack on the benefit of what provides the most collagen and that I’s eq and it’s unbelievable I respond amazingly well with no sides or high rbc and it’s my base Forever

secondly mast as it a dht which helps you harden stay leaner dryer both increase veins

and tren as it’s the god hormone again dryer veins helps burn fat due too high androgen profile

For now no tracking training cycle in full swing but new gym opens near me Monday it isn’t a great bb gym but it can still do greatly and I will keep improving especially thanks to bigdaddy.

I’ve never in my life felt so good I know test is king for overall mass but I truly believe eq is next plus with test lowering collagen by 50 percent and needing ai usage I feel eq is hands down the best base product it gives what test does but you need it at higher amount but the look is shaper

updates will be coming

Back and proper posing needs work going to take streching serious as seen here not opening back up and shoulders are forward as head too all will get sorted and deep tissue

That’s a very thick and dense back!

Like you already said, deep tissue is going to help you out big time to open your lats up more (it will hurt like a MF though haha).

In my competition prep it gave me an instant effect on my posing. I looked like another person hitting the lat spread and the back db biceps.

Rick123 wrote:That’s a very thick and dense back!

Like you already said, deep tissue is going to help you out big time to open your lats up more (it will hurt like a MF though haha).

In my competition prep it gave me an instant effect on my posing. I looked like another person hitting the lat spread and the back db biceps.

Mate Its bad lol so good hearing this though how many session did you get until you could fully open your back my chest is tight everything so many knots

Back is blowing up, killing it brother !!!! '🏼'🏼'🏼

emperorcaliano wrote:Back is blowing up, killing it brother !!!! '🏼'🏼'🏼

Thanks bro all you guys big motivation for me

Still training but haven’t been counting anything like said tonight chest delt arms abs usual but will begin counting sessions sometimes I like too free lance things

Back to tracking

MONDAY
Quads hamstring calves adductor abductor

Quads
leg press 3x15
200-250-300kg

wide leg press 3x15
200kg

leg ext 3x15
45-52-52kg

1 leg press 3x20
45-52-59kg

lunges 2 sets
20kg

hamstring
lying hamstring curl 3x12
50kg

standing hamstring curl 3x12
25kg

Bb stiff 3x15
60kg


adductor abductor
Adductor 4x12 29-36-36-36kg
Abductors 3x15 56kg


calves
leg press 3x30 100kg

What a session

Because of the ongoing shoulder issues didn’t track training it’s flared up again but I’m training around it will be getting bursa removal 10th January but also still train legs 4 week recovery or so

Today was a rest doing 1 hour cardio fasted
Tomorrow is back traps bicep

Monday will change training plan starting with back or quads

Food at the moment is 4000 calories the cycle dosages are lowered too save enough until end of month

FRIDAY
BACK TRAPS REAR DELT

BACK
1 arm middle cable row 3x12 14-17-17kg
1 arm high cable low row 3x12 17-19-20kg
db high row (upper back) 3x12 20-20-28kg
seated row 3x12 37-41-50kg
rack pull 2x8 140-180kg
hypers 2x20 bodyweight

TRAPS
smith shrug 3x10 80kg
cable shrug 3x12 21kg

REAR DELT
db rear delt 3x15 14kg
db rear delt 3x15 8kg

1 hour 30 min cardio today
and trained arms nothing counted but was a okay session nothing great