growing with mts road to a future pro

SATURDAY
BACK CHEST DELTS TRICEP

DELTS
side raise cable on seat 3x12 7.5-10-10kg
rear delt cable on seat 3x12 5.2-5.2-7.5kg
front raise cable 2x12 7.5kg
upright row smith 2x10 40kg
Plate press 2x8 120-130kg

BACK
assisted pull-up 2x8 41 lats fried
pulldown 3x10 v bar 45-59-73kg
Cable row standing 3x20 30kg

CHEST
Plated press 3x10-8-8 100-120-140kg drops
machine fly 3x12 84kg
cable press 2x15 12.5kg

TRICEP
pushdown rope 3x12 43kg
skull rope 3x12 43kg
reverse bar 2x30-25 50kg


Great session I really need to focus on back now get more wide on back double but it will come

MONDAY
QUAD ADDUCTOR ABDUCTOR HAMS

low on toes deep leg press 1x8 300kg
^knee pain
wide leg press 2x15 200kg
1 leg press pin 2x15 73-86kg superset 2 leg 15
smith squat 1x8 200kg
Leg ext 3x15 66-66-73kg
sissy squat 2x12 10kg plate


ADDUCTOR ABDUCTOR
adductor 3x20-12-10 70-84-104kg
abductor 3x20 104kg

HAMS
lying ham 3x12 64kg
hack 2x10 100kg


CALVES
3x15 120kg 15 second hold

great session minus working up to my weight knee hurt just going to take time to strengthen the tendon but still kept going overall good foods changed again cut bagels no gluten making my gut distended sticking to what works not chasing scale and bloat

TUESDAY
CHEST BICEP FOREARMS DELTS

CHEST
plate press 3x10 100-110-120kg
high incline smith wide grip 2x12 80kg
flat smith wide grip 2x8 100kg drop
fly machine 3x12 59-59-64kg
cable cross over 2x15 14.5kg
cable low chest 2x12 17kg
cable press 2x12 14.5kg

BICEP
preacher pin 3x15-12-12 50-64-64kg
db curl 3x12 12kg
hammer curl rope 3x12 43kg

DELTS
db side 2x20 10kg
front raise cable 2x15 7.5kg
rear delt machine 3x20 52-59-66kg

another good session pump was insane high incline smith really hits upper chest very good might rest tomorrow will see but if not it’s back day

WEDNESDAY
BACK TRAPS TRICEP

BACK
pull-up assisted 3x15-10-10 23-18-18kg
cable row 3x12-10-10 44-44 plus 10kg plus 20kg
easy bar overhand 2x12 120kg
machine support row 3x12-10-8 100-113-113kg
machine 1 arm row 2x10 66kg
Pulldown close 3x10-8-8 52-66-66kg
pulldown behind 2x12 59kg



TRICEP
rope pushdown 3x12-8-8 57kg
rope behind 3x12-10-8 63kg drop
pushdown bar 2x15 43kg
reverse pushdown 2x15 50kg
pin pushdown 1x20 full stack drops


TRAPS
smith shrug front 2x12 120kg
smith shrug behind 2x12 120kg
db 2x20 20-34kg
cable shrug high middle trap 3x15 21kg

did bit more volume on tricep back pump is now unreal since pushing deca 1500 I’m not forcing high doses are key but really feel great my joints minus my right knee but everything else feels very good happy 280lbs today pushing food tonight

283lbs today I need 8000 daily

FRIDAY
BACK CHEST DELTS

DELTS
smith press behind 2x12 60kg
side raise cable on seat 3x12 10kg
rear delt cable on seat 3x12 10-12.5-14.5kg
rear cable bend 3x12 12.5-10-10kg
superset db 12kg 12
front raise cable 2x12 10kg
upright row smith 2x10 50kg
db side low rest
Plate press 1x6 140kg drop sets

BACK
pulldown 2x10 52-66kg
Cable row standing 2x20 32kg
cable row seated middle 2x12 17kg
cable row high 2x15 17-23kg
assisted pull-up 2x8 32-45kg back fried

CHEST
Plated press 3x12-8-8 80-120-120kg drops
machine fly 2x12 84kg
cable press 3x15 17.5-21-21kg

Post keeps deleting

MONDAY
GLUTE HAMSTRING ABD-ADDUCTOR CALVE

HAMSTRING
bb stiff 1x9 220kg
standing ham curl 3x15 39kg
high leg press pin 2x12-15 full stack
lying hamstring curl 2x12 54kg
1 leg 2x10 32kg

ABDUCTOR ADDUCTOR
Abductor 3x12-10-8 104kg
Adductor 3x20 104kg

CALVES
3x15 300kg
3x20-15 pin holds 120-141-full stack

GLUTE
hypers 2x12 plate 20kg


QUAD
leg ext 3x15 73-86-113kg
leg ext 2x15 1 leg 32kg
sissy squat bodyweight 2x12

brilliant session tonight hamstrings are fried pushing food hard joints feel unbelievable knee felt great I needed the stiff bb for whatever reason it helped a lot

TUESDAY
CHEST DELTS

CHEST
high incline smith 3x15-8-8 80-120-120kg drops
flat smith wide grip 2x10-8 80-120kg
plate press 3x10 80-100-100kg drop
fly machine 3x12 64kg
cable cross over 2x15 14.5-17.5kg
cable low chest 2x15 17kg
cable press 1x15 14.5kg fried
fly machine 2x15-10 84-full stack drop


DELTS
db side 3x20 10kg drops
rear delt machine 3x15 66kg

absolutely amazing this is by far the best cycle ever the deca at this dose is keeping me looking so full especially without test what a game changer like so thankful mts really am

Photos after the session

ARMS
WEDNESDAY

TRICEP
rope pushdown 3x12-8-8 57kg
rope behind 3x12-12-10 63-63-70kg
pushdown bar 3x15 50kg
reverse pushdown 3x15 50kg
1 arm cable reverse 2x12 14kg
kick back cable 2x12 7.5kg
pin pushdown 1x20 64kg drops


BICEP
db curl 3x12 14-16-18kg
easy bar curl 3x15 21kg
concentration curl 2x12 14kg
hammer curl rope 3x12 23kg
hammer decline seated 2x12 14kg
preacher pin 2x15 32kg

FOREARMS
cable curl 3x15
reverse curl 3x15

Going back to a arms session pump was ridiculous gassed out little way through so volume is a touch high but I need triceps more didn’t count forearms

BACK TRAPS
FRIDAY

BACK
pull-up assisted 3x20-13-10 23kg
cable row 3x10 44 plus 20kg
cable seated middle 2x12 32kg
cable seated high row 2x12 32kg
easy bar overhand 2x12 120kg
machine support row 2x12 100kg
machine 1 arm row 2x10 66kg
Pulldown close 2x12-8 52-66kg
superset cable ^2x12 32kg
pulldown behind 2x15 52-59kg


TRAPS
db 2x12 30kg
cable shrug high middle trap 3x15 21kg

UNBELIEVABLE really pushing back hard nice and sore in a great way 290lbs now to push to 300lbs

MONDAY
CHEST BICEP FOREARMS DELTS

CHEST
plate press 3x10-8-6 drop 100-120-140-160kg
pin press 3x12 66-73-73kg
flat smith wide 2x10-8 80-100kg fried
high incline smith 2x10 60kg fried
cable cross over 2x15 17.5kg
superset fly machine 50kg 10
cable low chest 2x15 17.5kg
cable press 1x15 14.5kg
fly machine 2x12 86kg


BICEP
preacher pin 2x12 41kg
db curl 2x10 18-20kg
hammer curl rope 2x15 43kg

DELTS
db side 3x12 14kg
rear delt machine 3x15 66-79-79kg

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

Was really gassed on smith shouldn’t have done it the 2 pressing sets where plenty but still good pump volume might drop a bit though now go by feel

TUESDAY
BACK TRAPS

BACK
pull-down close upright 3x8 59kg
pulls down wide bar 2x10-8 73-86kg
pull-up assisted 3x20-12-10 23kg
seated row long bar 3x10 70kg
cable seated middle 2x10 35-44kg
cable seated high row 2x10 35kg
cable low on bench 2x12 21kg

TRAPS
cable 3x15 30-44-44kg
cable shrug high middle trap 3x15 21kg

Was a ok session last one was better weight stalled really annoying as fighting for 300 but just not shifting

You are like one good looking Mofo!
BUT of course No homo! just from one good looking dude to another! lol

Man you are looking huge and so healthy its insane. Keep it up

WEDNESDAY
QUAD ADDUCTOR ABDUCTOR HAMS
leg ext 3x20-15-15 73-104-104kg
leg press middle 2x15-10 350-510kg
leg press low 2x15-15-12 150-200-250kg drop
wide leg press 2x15 200-250kg
sissy squat 2x12 20kg


ADDUCTOR ABDUCTOR
adductor 3x15-15-10 70-84-84kg drop
abductor 3x15 104kg

HAMS
lying ham 3x12-10-10 64-73-73kg
hack 2x10 100kg


CALVES
leg press 3x12 250kg
3x20-15-15 120-154-175kg

I’m very happy to finally hit quads tendon inflammation gone was a great session no strength loss but now going back to a heavy leg press then high rep work will swap in and out squats but this was needed I love leg day and I won’t do anything like a hack that inflames the tendon again no point

goals are just keep pushing the bulk keep improving but I can swear deca has completely made my joints feel unbelievable best choice adding deca great hormone

Wolfman wrote:You are like one good looking Mofo!
BUT of course No homo! just from one good looking dude to another! lol

Man you are looking huge and so healthy its insane. Keep it up

Really appreciated bud feeling great just need to add some cardio soon lol

ARMS
FRIDAY

TRICEP
rope pushdown 3x12-8-8 57-63-63kg
rope skull 3x10-8-8 70-77-77kg
pushdown bar 3x12-8-8 63-70-70kg
reverse pushdown 3x12 57kg
rope behind 2x10-8 10-12.5kg
pin pushdown 1x20 64kg drop sets


BICEP
db curl back on wall 3x12-10-8 20-22-24kg
easy bar curl 21s 3x15 40kg
concentration curl 2x12 16-20kg
easy bar curl 21s 2x21 23kg
hammer curl rope 3x12 21kg
preacher pin 2x20 32kg

FOREARMS
cable curl 3x15
reverse curl 3x15

Great arm session tonight brutal pump didn’t count forearms did abs too but yesterday was a rest day again weight not moving went down which is crazy but just need too eat more