growing with mts road to a future pro

FRIDAY
BACK TRAPS

BACK
T bar row 3x12 60-80-80kg
easy bar overhand 3x12 40kg
rope pullover 3x12 21kg
pull-up machine 3x10-8 45-36-36kg
Pulldown close 3x10 45kg
pulldown behind 2x15 45kg
cable row machine 3x12 52kg



TRAPS
smith shrug behind 2x12 80kg
db shrug 2x15 20kg
cable shrug high middle trap 2x15 17-21kg

Did quad yesterday very good session didn’t track but joined the summit gym in Edinburgh absolutely brilliant gym top quality kit so will be going here for quad chest back

MONDAY
DELTS TRICEP CHEST

DELTS
side raise cable 2x12 10kg
rear delt cable 2x12 12.5kg
cable high 2x12 10kg
upright row smith 2x12 50kg
front raise db 2x12 16-20kg
Plate press 2x10-8 80-100kg

TRICEP
rope pushdown 3x12 29-36-36kg
rope skull 3x12 29-29-36kg
pin pushdown 3x12-10 77-82kg
cable pushdown bar 3x12-10 21-30-30kg

CHEST
fly machine 3x12 73kg
pin press 3x12 66kg
Plate press 3x12-10-8 60-80-100kg

great session and pump but I’ve added potato starch as it digests well but been on the toilet 14 times so far not sure if it’s that but it shouldn’t cause this unless it’s cleaning my colon

WEDNESDAY
CHEST DELT ARMS

CHEST
cable cuff fly 2x10 7-8 on stack
smith press 3x8 100-100 back of 80kg
nautilus flat 2x12-10 77kg
cybex press 2x10-7 70-80kg

SIDE DELT
cable cuff side raises 3x10-8 2 on stack

TRICEP
pushdown 3x12 4 on stack
nautilus curl 3x10 50-43-43kg

BICEP
nautilus curl 3x10 50-57-64kg
Incline Db curl 3x15 8kg

THURSDAY
GLUTE HAMSTRING ABD-ADDUCTOR CALVE

HAMSTRING
standing ham curl 3x15 32kg
high leg press pin 2x15 175kg
lying hamstring curl 3x12-8 64-73-73kg drop
hack squat hamstring 3x12 60kg
stiff db 2x15 30-50kg

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

CALVES
4x15 154kg

GLUTE
rope bridge 2x12 32kg
hypers 3x15 10kg


QUAD
leg ext 2x15 66-86kg
sissy squat 2x15 20kg plate

what a great session pump was brilliant absolutely tossed after this foods went up too weight is stalling

FRIDAY
BACK BICEP

BACK
single arm pull-down 3x8 90-90-100kg
prime upper back row 3x10 65 a side
1 arm cable pull-down 2x10-20 9 on stack 6 on stack
bb row 2x10 140-80kg
single arm cubex row 3x10 70kg


BICEP
Dorian curl full stack drop set
hammer 3x20 12kg

CHEST DELT BICEP TRICEP
Incline plated press 3x10-9 120kg
flat nautilus press 2x10-12 77-57-57kg failure
high incline nautilus 2x10 64-50kg

DELTS
side cable raise 3x12-10 3-4-5 on stack

TRICEP
cable pushdown 3x15 7 on stack
nautilus tricep 3x12 43-32-32kg

BICEP
nautilus curl 3x10 36-full stack
hammer 3x12 20kg

MONDAY
BACK TRAPS

BACK
bb row 2x10-8 140-160kg
easy bar overhand 2x12 60kg
rope pullover 3x12 21-30kg
Pulldown close 3x10 45kg
pulldown behind 2x15-12-12 66-66-77kg
cable row high on seat 3x8 44kg
rack pull 2x10 180kg




TRAPS
smith shrug behind 2x12 120kg
db shrug 2x12 50kg
cable shrug high middle trap 2x15 17-21kg

great session tonight foods now at 8000 calories weights stalling

TUESDAY
QUAD ADDUCTOR ABDUCTOR HAMS
low leg press 3x15-12 280-320-360kg drop
wide leg press 3x15 180-230-280lg
1 leg press pin 2x15 73kg
leg ext 3x15 45-45-52kg
sissy squat 2x15 25kg plate

ADDUCTOR ABDUCTOR
adductor 3x12-10- 8 70-90-90kg
abductor 3x20 104kg

CALVES
pin 3x15-12 154-175-180-180kg

HAMS
lying ham 3x12 68kg
hack 2x12 90kg

what a great session pump unreal knee tendon still nippy but didn’t effect it at all so good

Wednesday

CHEST DELT ARMS

CHEST
cable incline fly 2x15-10 8-10 on stack
smith press 3x7-8- 15 120-100-60kg
nautilus flat 2x10 77kg
cybex press 2x8-6 80-100kg

SIDE DELT
cable cuff side raises 3x12
past failure 3 on stack

TRICEP
pushdown 3x12 10 on stack
nautilus skull 3x15 43-50kg

BICEP
nautilus curl 3x10 full stack
Incline Db curl 3x15 12kg

Very good session want to keep getting stronger on incline smith again

FRIDAY
DELTS TRICEP CHEST

DELTS
side raise cable 2x12 10-12.5kg
rear delt cable 2x15 12.5-14.5kg
cable high 2x12 10kg
upright row smith 2x10 50kg
front raise db 2x12 20-22kg 1 drop
Plate press 2x8-6 100-110kg

TRICEP
pushdown bar 2x8 full stack
rope pushdown 3x12-10 36kg
rope skull 5x12-10 36-43kg
pin pushdown 2x15-12 failure 77-full stack


CHEST
plate press 3x8 90kg felt heavy this week
fly machine 2x15-12 failure 100-full stack
pin press 1x10 66kg
fly press 14.4kg 2 set failure

GREAT session chest weak but expected since all ready trained it but it’s just a touch up session but very good things progressing

MONDAY
CHEST BICEP FOREARMS DELTS

CHEST
high incline smith 3x6-10 120-120-80kg
flat smith 2x10-8 80-100kg
fly machine 3x12 50-59-59kg
cable cross over 2x15 14.5kg
hammer plated 2x8 80kg
cable press 2x20 14.5kg
pushdown 2x12 64kg



BICEP
db curl 2x-12 20kg
preacher pin 3x25-15-15 36-45-45kg
hammer bb curl 2x12 20kg

DELTS
db side 2x15 10kg
rear delt db 2x15 26-30kg
front raise db 2x15 10kg
rear delt machine 2x20 45kg

FOREARM
cable curl 3x12 21kg
reverse curl bb 2x20 12kg

Pressing feels weak might need to cut volume back and struggling to put weight on

WEDNESDAY
BACK TRAPS TRICEP

BACK
pull-up assisted 2x15-11 36-27kg
t bar row 2x12 80kg
easy bar overhand 2x12 100kg
machine support row 3x12 77kg
Pulldown close 2x10 45-52kg
pulldown behind 2x15 77kg
cable row high on machine 2x10 44kg


TRICEP
pushdown bar 3x20 21kg
rope pushdown 3x10-8 36kg
rope skull 5x12-10-8-8 36-43-50-50-50kg
pin pushdown 2x20 full stack


TRAPS
smith shrug behind 2x12 140kg drops holds
db shrug 2x15 50kg
cable shrug high middle trap 2x15 36kg

one of the best back session in a while weights moving again 275lbs need to hit 280 and I need to stay on 8000 calories daily now not less

THURSDAY
QUAD ADDUCTOR ABDUCTOR HAMS
low leg press 2x15-12 400-440kg drop
wide leg press 2x15 240kg
1 leg press pin 1x15
leg ext 3x15 52-66-66kg
sissy squat 2x1230kg db

ADDUCTOR ABDUCTOR
adductor 3x15-10-11-8 70-90-104kg
abductor 3x20 104kg

HAMS
lying ham 3x12-10 73-91-73kg
hack 2x12 90kg


CALVES
3x15 100kg 15 second hold

What a session I don’t count the leg press plat form I need a smith squat soon

DELTS CHEST
FRIDAY

DELTS
side raise cable 2x12 12.5kg
rear delt cable 2x15-12 14.5-17kg
cable high 2x15 5.2kg
upright row smith 2x15 30kg
front raise db 2x12 14kg
Plate press 2x8-9 100-120kg


CHEST
plate press 3x12-10 -8 80-90-120kg
fly press 2x15 17-21kg
cable low pec fly 2x20 12.5-17.5kg
fly machine 2x8 full stack

very tired tonight but got in and got it done things are moving nicely just need weight to hit 285 then post update

Again thanks so much to mts family big daddy
Will pin toddy

Weight is 275lbs this morning little change too diet carbs ready too push this week hard

MONDAY
BACK TRAPS TRICEP

BACK
pull-up assisted 3x15 27-27-23kg
easy bar overhand 2x12 110kg
cable row high on machine 2x10 44kg
machine support row 3x12-10-8 73-86-100kg
Pulldown close 2x10 52kg
pulldown behind 2x10 73kg



TRICEP
rope behind 4x15-12 50-57-63-70kg
pushdown bar 3x15 29-36-43kg
rope pushdown 3x10-8 43kg
pin pushdown 2x20 full stack


TRAPS
db shrug 2x15 50kg hold squeeze
smith shrug behind 2x15 40kg
cable shrug high middle trap 3x15 36kg

what a great session pinned the gear and pump was incredible feeling strong but I’m not going crazy on traps now they are developed just getting a good squeeze blood in them mostly do abs every session too

TUESDAY
CHEST BICEP FOREARMS DELTS

CHEST
plate press 3x10-8-8 100-120-125kg
high incline smith 3x10-8-8 80-100-100kg
flat smith wide grip 2x10 100kg drop
fly machine 3x12 59kg
cable cross over 2x15 14.5kg
cable low chest 2x15 14.5-17kg
cable press 2x15 14.5kg




BICEP
preacher pin 3x15 50kg
db curl 3x12 12kg
hammer bb curl 2x12 20kg drop

DELTS
db side 2x15 10kg
rear delt cable 2x20 7.5kg
front raise db 2x15 10-12kg
rear delt machine 2x20 45kg

FOREARM
cable curl 3x12 21kg
reverse curl bb 2x20 12kg

again great session pump so thankful for mts really am. High incline is best all most like a shoulder press but really feel it in upper chest foods now 7000 changed sources a bit

THURSDAY
HAMSTRING ABD-ADDUCTOR CALVE GLUTE

HAMSTRING
standing ham curl 3x15-12- 32-39-39kg
high leg press pin 2x15 250 to light
lying hamstring curl 3x12-10-8 73-77-91kg
1 leg 3x10 27kg
stiff db 2x10 50kg

ABDUCTOR ADDUCTOR
Abductor 3x12-8-8 84-104-104kg
Adductor 3x20 104kg

CALVES
3x15 300kg
3x15 pin holds 100-127kg

GLUTE
rope bridge 2x12 32kg
hypers 2x12 plate 10-15kg


QUAD
leg ext 3x15 66kg
superset sissy squat bodyweight 3x12

really good session had 9000 calorie’s yesterday too push weight 280lbs today but bloated appetite lot less but pump was crazy need to start doing some cardio as hard to breath just moving lol

Pushing deca too 1500 first time ever but can say even now feeling so full and joints feel brilliant loving it