growing with mts road to a future pro

1 hour 10 min cardio rest day today feeling good tomorrow will be legs look forward too this

HAMSTRING
lying hamstring curl 3x10 50kg
standing hamstring 3x15-12 25-32-39kg
high leg press 3x20 150-200-300kg
stiff leg bb 2x8 170-170kg
abductor 4x12 84kg
adductor 4x15 50-50-57-57kg


QUAD
leg curl 3x20 66kg drops

calves
machine 3x15 86kg
seated 3x15 180kg

1 hour morning cardio
Good start to the week love mts now back tracking load will increase smartly

TUESDAY
CHEST DELTS
warm up rotator cuff cable pump chest
cable fly 3x15 12-14
^ superset hammer plate press 3x12 40-60-80kg
pin press 3x12 39-52-52kg
machine fly 3x10 66-59-59kg
Lower pec cable fly 3x12 7.5kg



warm up side rest superset rear bent over
rear delt db 3x12 14kg
rear delt cable bent 3x12 7.5kg
rear delt cable high 3x12 5.7-7.5-7.5kg
side raise db 3x12 8kg
side raise cable 3x12 3.4kg
front raise db 3x12 10kg


1 hour fasted cardio

WEDNESDAY
Arms

TRICEP
rope pushdown 3x12 17-19-21kg
pin pushdown 3x12 59-68-77kg
reverse pushdown 1 arm 3x12 7.5kg
kickback 3x12 14-16-6kg


BICEP
standing bb curl 3x12 10-12-16kg
decline bb curl 2x10 10kg
preacher pin 3x12 23kg
hammer bb curl 3x8 20kg

FOREARM
cable curl 4x15 21-26-30-30kg
reverse curl bb 3x12 16kg

THURSDAY
BACK TRAPS REAR DELT

BACK
1 arm middle cable row 3x12 20kg
1 arm high cable low row 3x10 25kg
db high row (upper back) 3x12 30kg
db row chest on seat 3x12 40-50-50kg
rack pull 2x8 140kg
hypers 2x15 20kg plate

TRAPS
smith shrug 2x10-8 80-120kg
db shrug 3x12 40-40-50kg

REAR DELT
db rear delt 3x15 14-18-20kg
db rear delt 3x12 10kg

1 hour fasted cardio
great session again

FRIDAY

CHEST SIDE DELT TRICEP

db press4x15-12 32-40-40-50kg
hammer press 3x10 80-85-85kg
cable cross over 4x15 7.9kg

SIDE DELT
side raise db 6x12 10-14kg
front raise cable 3x12 3.4-5-5kg

TRICEP
pin pushdown 4x15 32-41-41-59kg
cable push down 4x15 14.7-21-21kg

1 hour fasted cardio
Shoulder sore but working through it until surgery

LEGS FLEX


LYING HAMSTRING
3x12-8 45-50-65kg

Leg ext
3x15 75-112-112kg


QUAD
leg press sweep 3x15
200kg


horizontal leg press 2x12
200kg

pendulum 1 all out set
40kg 10

ADDUCTOR
3x10 full stack

CALVES
3x15 superset weight not counted

1 hour cardio
Different gym flex unit for quads was very good never used any the 3 machines before was a great feeling will hit quads here from now on and improve far superior

Training split for this week as we train around the shoulder but still putting the graft in and will continue even after but this will be the split

training split
Monday chest delts bicep
Tuesday back traps forearm tricep
Wednesday hamstring calves glute ad-ab
Thursday arms
Friday back chest traps delt
Saturday quad ham adductor calves (flex unit gym)
Sunday off

morning fasted cardio 1 hour
5 days a week 20 min post W stairs

calories 2500

MONDAY

CHEST DELTS BICEP
warm up rotator cuff cable pump chest
hammer press 3x10 85-100-100kg
cable fly cross over 3x15 10kg
pin press 3x15 52-66-73kg
Lower pec cable fly 3x20 5kg



warm up side rest superset rear bent over
rear delt db 3x15 20kg
rear delt db 3x12 20kg
rear delt cable high 3x12 7.5kg
side raise db 3x12 10-12-14kg
side raise cable 3x12 3.4kg
front raise db 3x12 10kg

BICEP
cable curl 3x15 10kg
preacher curl 3x15 32kg
hammer rope 3x15 21kg

1 hour fasted cardio
20 min cardio post W

very good session will try keep progressing up 3 plate on this machine third time using and improving even though weight means nothing

TUESDAY
BACK TRAPS FOREARM TRICEP

BACK
db row 2x12 50kg
db high row (upper back) 2x10 40kg
high cable row 3x12 25-32-32kg
seated row machine cable 2x12 66kg

TRAPS
db shrug forward 2x15 30kg
smith shrug high 2x12 80kg

FOREARM
reverse curl db 3x15 16kg
cable curl 3x15 17kg

TRICEP heavier stack
pin press pushdown 2x12 54kg
rope pushdown 3x12 12kg
cable 1 arm 2x12 5kg
kickback cable 3x10 3.4kg

Today was 1 hour fasted cardio I’m cutting sessions back due to recovery atm food drop again once it’s up volume back up

WEDNESDAY
HAMSTRING ABDUCTOR ADDUCTOR

HAMSTRING
standing ham curl 3x12 39-45-45kg
high leg press pin 3x12 120kg
stiff bb 2x10 170-180kg
lying hamstring curl 3x15-12 50-59-59kg



ABDUCTOR ADDUCTOR
Abductor 3x10 63-70-70kg
Adductor 3x12 90-104-104kg

CALVES
hack 4x15 120kg

Glute abs 1 hour fasted cardio 20 min post W stairs

FRIDAY

BACK CHEST REAR DELT

BACK
smith row dead stop 2x10 80kg
machine low row 3x10 73kg
cable pullover 3x12 29kg



CHEST
hammer press 3x12-10 80-100-120kg
pin press high 3x15 52-66-73kg
machine fly 3x12 66kg



TRAPS
cable shrug 3x15 32kg


DELTS
machine rear hands inside 3x12 45kg
db rear 3x12 14kg
side raise db 3x12 12kg

SATURDAY

QUAD HAM ADDUCTOR CALVES

HAMSTRING
standing ham 3x12 6 on stack
seated ham 3x12 full stack

QUAD
Leg ext3x15 150-150-150kg
leg press sweep 3x15 200-200-250kg 6
horizontal leg press 2x12 140kg


ADDUCTOR
3x10 full stack

CALVES
seated 3x15
standing 3x15

1 hour fasted cardio
No pendulum today knee felt off but great session to end the week

Had a good reefed yesterday struggled to eat though stomach hurt just prefer cleaner foods had x mas dinner then just whatever I wanted protein bar cottage cheese potatoes bananas sweets crisps cake sausages noodles up 7lbs but look better

But back on diet today

gyms shut but back open tomorrow did my 1 hour fasted cardio and ready to kill training tomorrow and get after it chest delts biceps.

TUESDAY

CHEST DELTS BICEP
warm up rotator cuff cable pump chest
hammer press 3x10 120kg
cable fly cross over 3x15 10kg
pin press 3x15-12 66-52-52kg
Lower pec cable fly 3x20 5kg



warm up side rest superset rear bent over
rear delt db 3x15 24kg
rear delt db 3x15 24kg
rear delt cable high 3x12 7.5kg
side raise db 3x12 10kg
side raise cable 3x15 3.4-5-5kg
front raise db 3x12 12-14-16kg

BICEP
db curl decline 3x10 10kg
preacher curl 3x15 41-45-45kg
hammer decline db 3x12 12kg
concentration curl 3x12kg 5 10 sec rest

1 hour fasted cardio

TUESDAY
BACK TRAPS FOREARM TRICEP

BACK
db row 2x12 50kg
smith row 3x12-10 80-120-120kg
db high row (upper back) 3x10 40-40-50kg
high cable row 3x12 25-32-32kg
seated row machine cable 3x12 73-86-86kg
hypers 3x15 25kg plate


TRAPS
db shrug forward 3x12 50kg
smith shrug high 3x12 80-120-160kg

FOREARM
reverse curl db 3x12 16kg
cable curl 3x12 21kg

TRICEP heavier stack
pin press pushdown 3x12 64kg
rope pushdown 3x12 12-14-17kg
cable 1 arm 3x12 5-7.5-10kg
kickback cable 3x10 5kg

Great session volume upped no cardio today

THURSDAY
HAMSTRING ABDUCTOR ADDUCTOR CALVES

HAMSTRING
standing ham curl 3x12 39-45-52kg
high leg press pin 3x15 134-154-175kg
stiff bb 1x10 190kg worked up to it
db stuff 3x15 30-40-40kg
lying hamstring curl 3x12 59kg

GLUTE
rope 3x15 30-32-32kg

ABDUCTOR ADDUCTOR
Abductor 3x10 70-77-77kg
Adductor 3x12 104kg

CALVES
hack 4x15 120kg
pin press 3x15 127kg

1 hour fasted cardio great session did abs too every session and really loving this

Today was a rest 1 hour fasted cardio then refeed high carb just to refill stores went little hypo on the cardio so it was needed tomorrow usual day of calories

1 hour fasted cardio back on diet dropped 5lbs since Monday but weight could have been more since didn’t look prior to refeed so huge weight drop guessing 10lbs no good

gym Monday training volume will increase also

Todays diet 450 protein 80g carb 40g fats