growing with mts road to a future pro

Had to lower training sessions this week just to recover more got some amazing doms and fullness is crazy with veins just resting not even lifting and got veins poping thanks to eq and tren will update photos soon and I know I’ve not competed yet but I really want my body ready being tall it takes a lot to fill the frame

MONDAY
BACK TRICEP TRAPS

BACK
Pulldown front 2x10 45kg
pulldown behind 2x10 45kg
smith row from ground 2x10 40kg
t bar row 3x12 80kg
db row 2x10 40kg
cable row machine with cable 3x10 41kg
hypers 2x15 20kg


TRICEP
rope pushdown 4x12 21kg
pin pushdown 4x12 77kg
reverse pushdown 1 arm 4x12 7.5kg
pushdown handle 4x15 32kg


TRAPS
db shrug 3x12 30kg
cable shrug high 4x15 32kg

amazing session today sweating like crazy

TUESDAY
CHEST BICEP FOREARMS

CHEST
cable fly cross over 3x15 10kg
fly machine 3x12 36kg
high incline smith 3x10 60kg
flat smith 2x10 60kg
hammer press 2x10 60kg
hammer close grip 2x10 60kg
pin press low 2x10 39kg

BICEP
standing easy bar 2x10 20kg
seated bb curl 3x10 10kg
preacher pin 3x12 39kg
hammer bb curl 3x10 10kg

starting from scratch in form tendon little pain today so icing but all is good

THURSDAY
BACK HAM

cable 1 arm pulldown 3x12 32kg
pull-down close grip top set into rest pause 22 reps 39kg 45kg drops
pullover cable 3x12 21kg
pull-up assisted 2x10 51-54
1 bar row cluster set 6x5 30kg

Hamstring
hyper extended 3x10 10kg

Got quad hams Saturday loving this form is spot on

SATURDAY
QUAD ADDUCTOR ABDUCTOR HAMS
low leg press 2x15 225kg
wide leg press 2x15 225kg
1 leg press pin 2x20 45
leg ext 3x15 32kg
db Bulgarian squat 2x12 13kg


ADDUCTOR ABDUCTOR
adductor 4x12 70kg
adductor 4x12 104kg

HAMS
hyper 3x12 10kg
standing ham 3x12


calves 3x15 30 second hold

legs destroyed doing slow negatives is something else

MONDAY
CHEST BICEP FOREARMS DELTS

CHEST
cable fly cross over 3x12 10kg
fly machine 3x12 36kg
high incline smith 2x10-8 60kg
flat smith 2x10-8 40-60kg
hammer close grip 2x10 40kg


BICEP
seated bb curl 3x10 10kg
preacher pin 3x10 23kg
hammer bb curl decline 3x10 10kg drops

DELTS
side raise db 3x12 10kg
rear delt db 3x15 10kg
front raise db 2x12 10kg
rear delt machine 3x12 39-45-45kg

FOREARM
cable curl 3x15 14kg
reverse curl bb 3x12 14kg

Ridiculous pump doing this 3 second negatives is very humbling but the low weight is messing with my head feel like girls can do more but I need to tell myself im starting from scratch with perfect form contraction it will go back up just really annoying seeing the numbers lol

THURSDAY
DELTS TRICEP BICEP

DELTS
side raise db 3x10 10-12-14kg
side raise cable 3x12 5.7kg
rear delt cable 2x12 7.5
cable high 2x12 5.2kg
rear delt machine 3x12 45-52-52kg
upright row smith 2x12 10kg
front raise db 2x12 12kg
Plate press 2x12 20kg

TRICEP
rope pushdown 3x15 14kg
rope skull 3x15 14-18-18kg
pin pushdown 3x12 50kg
cable 1 arm 2x12 9kg


hammer rope 3x12 10kg
bicep db 3x12 8kg
concentration curl 3x12 8kg
preacher 2x15 23kg

pump is ridiculous loving this style of training will take time too progress weight up but far better

FRIDAY
BACK CHEST

BACK
pull-down machine 2x8 120lg
t bar row 3x12 40-60-60kg
seated row 2x12 32kg
hypers 2x15 20kg
upper back row 3x12 60kg

CHEST
Plated press 2x8 60kg
low cable fly 3x15 5kg
machine fly 3x12 66kg
machine press 3x12 45-52-52kg

Great session pump was unreal

SUNDAY
QUAD ADDUCTOR ABDUCTOR HAMS
low leg press 2x15-11 275-335kg
wide leg press 1x20 failure 275kg
1 leg press pin 2x12 45-50kg
leg ext 3x15 32kg
db Bulgarian squat 2x12 20kg

ADDUCTOR ABDUCTOR
adductor 3x12 45-50-50kg
adductor 3x12 70kg

HAMS
hyper 3x15-12 10kg
standing ham 3x12 25kg

calves 3x15 100kg 30 second hold

ridiculous pump legs shaking love this
Right now foods at 4000-4500

MONDAY
CHEST BICEP FOREARMS DELTS

CHEST
cable fly cross over 3x12-15 10-12.5-14.7kg
high incline smith 2x8 70kg
flat smith 2x10-8 70kg
fly machine 3x12 36-41-41kg
hammer close grip 2x10 60kg
2x15 pushdown 50kg


BICEP
bb curl 2x10 12kg drops
preacher pin 3x12 27-32-32kg
hammer bb curl decline 3x10 14-16-6kg

DELTS
side raise cable 2x12 5.2-7.5kg
db side 2x12 12-14kg
rear delt db 3x15 16kg
front raise db 2x12 10-12kg
rear delt machine 3x12 45-52-52kg

FOREARM
cable curl 3x12 14kg
reverse curl bb 3x12 14kg

What a great session these slow tension sets are so brutal but wish I trained this way before to many ego lift. Will update pics soon

WEDNESDAY
BACK TRAPS

BACK
Pulldown front 2x10 66kg
pulldown behind 2x10 52kg
smith row from ground 2x10-8 120kg
db row 2x10 50kg
cable row machine with cable 1 arm 2x10 52kg
rope pullover 2x12 14kg
deadlift 1x6 220kg worked up slow negative



TRAPS
smith shrug behind 3x12 80kg
db shrug 2x15 30kg
cable shrug high middle trap 3x12 17.5kg

Great session got my stuff thanks bigdaddy ready to pin tonight

html jpg image

Again thank you bigdaddy Posted on Instagram too

THURSDAY
DELTS TRICEP BICEP

DELTS
side raise db 3x12 14-16kg
side raise cable 3x12 5.7-7.9-7.9kg
rear delt cable 2x12 7.9-10kg
cable high 2x12 5.2-7.9kg
rear delt machine 2x12 52kg
upright row smith 2x10 30kg
front raise db 2x12 14kg
Plate press 2x12-8 40-60kg

TRICEP
rope pushdown 3x12 23kg
rope skull 3x15 14-18-18kg
pin pushdown 3x12-10 64-77-full stack
cable 1 arm 2x12 9kg


hammer rope 3x12 12-14-16kg
bicep db 3x10 12-14-14kg
concentration curl 2x12 12-14kg
preacher 2x20 32kg

SATURDAY
CALVES HAM QUAD

calves full stack 3x12
seared ham 3x12 full stack 150-130-110kg
leg ext pin 12 3x15
smith squat deep rest pause bottom
3x10 150-140-140kg
deep leg press 2x15 10 plates side
1 leg press 2x15 110kg
reverse v sqaut glute 1x15 80kg
lying ham 2x12 6 on stack

Legs fried shaking photos coming soon

MONDAY
CHEST BICEP FOREARMS DELTS

CHEST
cable fly cross over 3x12 14.7-17.5-17.5kg
high incline smith 2x10-8 70-80g
flat smith 2x10-8 80kg
fly machine 3x12 41-45-45kg
hammer close grip 2x12-10 60-70kg
2x12 pushdown 54-64kg


BICEP
bb curl 2x12 12-16kg
preacher pin 3x15 32kg
hammer bb curl decline 3x10 16kg

DELTS
db side 3x12 8kg
rear delt db 3x15 16kg
front raise db 2x12 10kg
rear delt machine 2x20 32kg

FOREARM
cable curl 3x12 21kg
reverse curl bb 3x12 14kg

WEDNESDAY
BACK TRAPS

BACK
Pulldown front 2x8 66kg
pulldown behind 2x8 52kg
smith row from ground 2x10 80kg
db row 2x15-12 50-60kg
cable row machine with cable 1 arm 2x12 59kg
rope pullover 2x12 17-21kg
deadlift 1x6 220kg



TRAPS
smith shrug behind 3x12 80kg
db shrug 2x20 20kg
cable shrug high middle trap 3x12 17.5kg

little weaker but progress in other places order was changed up tonight

DELTS TRICEP CHEST
FRIDAY
DELTS
side raise cable 2x12 7.9-10kg
rear delt cable 2x12 10-12.5kg
cable high 2x12 10kg
upright row smith 2x12 30-40kg
front raise db 2x12 16kg
Plate press 2x8 80kg

TRICEP
rope pushdown 3x12 23-29-29kg
rope skull 3x12 23kg
pin pushdown 3x12 77kg
cable pushdown arm 3x12 12.5kg

CHEST
fly machine 3x12 73-86-100kg
pin press 3x12 66-86-86kg
Plate press 3x10-8 60-80-80kg

great session and pump tomorrow will be ham focus knee bit sore then quad Sunday I think got let the tendon heal a bit

MONDAY
CHEST BICEP FOREARMS DELTS

CHEST
cable fly cross over 3x12 14.7kg
high incline smith 3x8 80-90-100kg
flat smith 2x8 80kg
fly machine 3x12 54kg
hammer close grip 2x10 70kg
2x12 pushdown 64kg
pin press 2x15 45-52kg


BICEP
db curl 2x-12 16-20-20kg
preacher pin 3x15 36kg
hammer bb curl decline 3x10 16kg

DELTS
db side 3x12 10-12-14kg
rear delt db 3x15 24-26-26kg
front raise db 2x12 14kg
rear delt machine 2x20 39-45kg

FOREARM
cable curl 3x12 21kg
reverse curl bb 3x12 14kg

Letting knee heal but will smash legs this week

TUESDAY
GLUTE HAMSTRING ABD-ADDUCTOR CALVE

HAMSTRING
standing ham curl 3x12 45kg
high leg press pin 3x15 175kg
lying hamstring curl 3x12-8 50-64-64kg
stiff db 2x15 40-50kg

ABDUCTOR ADDUCTOR
Abductor 3x12-8 63-70-63kg
Adductor 3x15 104kg

CALVES
4x15-12 100-134-154-175kg

GLUTE
rope bridge 3x12 21kg
hypers 3x15 10kg


QUAD
leg ext 3x15 50kg
sissy squat 3x12 10kg

absolutely brilliant session great pump
Photo before the workout