growing with mts road to a future pro

MONDAY
BACK TRAPS TRICEP

BACK
pull up assisted 3x15-12-10 23-18-14
superset rope pullover 3x12 19-21-21
easy bar row 2x10-8 130-150kg
standing cable row 2x8 44kg
pull-down close upright 2x10 59kg
pulls down wide bar 2x12 73kg
seated row long bar 2x10 77kg
cable seated high row 2x12 21kg
machine 1 arm row cable 2x12 66kg
pulldown behind 2x12 59kg
rack pull 2x10 140-180kg


TRAPS
cable long bar 3x15 43kg
db shrug 3x15 30kg

TRICEP
rope pushdown 3x12 50-57-57kg
rope skull 3x12-10 63kg
pushdown bar 2x10 77kg
cable behind 2x8 10kg

great session pump held through out crazy volume but needing too push these sessions hard like last post listen to my body but it felt great

TUESDAY
-CHEST BICEP FOREARMS DELTS

CHEST
plate press 2x10-8 120-160kg drop negatives
very high incline smith 2x10 80kg
high incline fly db 2x12 14-18kg
pin press 2x12 66kg
fly machine 2x10 100kg
cable cross over 2x12 17.5kg
superset fly machine 41kg 10
cable low chest 2x15 17.5kg
cable press 1x12 17.5kg




BICEP
db curl 2x12-8 20-26kg
preacher pin 1 arm with cable 2x12 23kg
hammer curl rope 2x15 21kg

DELTS
rear delt rope 3x15 10kg
db side 3x15 10kg
rear delt machine 2x15 73-84kg

great session tonight pump was ridiculous especially side delts

WEDNESDAY
GLUTE HAMSTRING ABD-ADDUCTOR CALVE

HAMSTRING
standing ham curl 3x15-8-8 39-45-45kg
high leg press 3x20 200kg
lying hamstring curl 3x10 64kg
1 leg 2x10 32kg then negatives
db stiff 2x20 30kg

ABDUCTOR ADDUCTOR
Abductor 4x10 104kg drops
Adductor 3x25 104kg

CALVES
3x20 200-250-300kg
3x20 100kg

GLUTE
hypers 2x12 plate 20kg


QUAD
leg ext 2x10 113kg drop
leg ext 2x15 1 leg 32kg
sissy squat 3x12 25kg plate

really connecting with my hamstrings hold the rep squeezing hard feel weight is less important but now and again heavy stiff or rdl but going by feel and this was a very good session joints feel the best they’ve ever felt

FRIDAY
CHEST DELTS

DELTS
robe rear delt 3x15 12.5-14.5-17.5kg
side raise cable outwards 3x12 7.5-5.2-5.2kg
rear delt cable 3x20-15-15 5-2-7.5-10kg
front raise cable 3x12 5.2-7.5-10kg
plate press 3x10 80-80-100kg
upright row smith 2x10 50kg


CHEST
Plated press 4x15-15-12-12 80kg
1 set of 50 reps negative 20kg
machine fly 4x12 86kg
1 set 50 reps 52kg

Changed up training tonight very little rest pump was crazy went bit late. Knee inflammation again from last set on the sissy so annoying but it will go down it felt great too

MONDAY
CHEST BICEP FOREARMS DELTS

CHEST
plate press 2x10 130-140kg
very high incline smith 2x12-10 80-100kg
flat smith wide grip 2x15 80kg
high incline fly db 2x12 20kg
pin press 2x10 66kg
fly machine 2x10 100kg
cable cross over 2x12 17.5kg
superset fly machine 54kg 10
cable low chest 2x15 17.5kg
cable press 2x12 17.5kg




BICEP
db curl 2x12 20kg
preacher pin 1 arm with cable 2x20 23-27kg
hammer curl rope 2x15 21kg

DELTS
rear delt rope 3x15 14.5-17.5-17.5kg
db side 3x15 10kg
rear delt machine 2x12 86kg

FOREARM
cable curl 5x15 21kg
reverse bar 3x15 12kg

Another good session but weight has stall completely which is annoying

WEDNESDAY
BACK TRAPS TRICEP

BACK
pull up assisted 3x15-10-10 23-18-18
superset rope pullover 2x12 21-21
easy bar row 2x10 130kg
pull-down wide 2x12 73-79kg
pull-down behind 2x12 59kg
pull-down close 2x10 59kg
seated row long bar 2x10 77-84kg
machine row 1 arm 2x12 73kg
cable seated high row 2x12 21-23kg
standing cable row 2x10 44kg


TRAPS
cable long bar 3x12 37kg
db shrug 3x15 50kg drops

TRICEP
rope pushdown 3x12 57kg 1x50 36-23kg
rope skull 3x10 63kg
pushdown bar 2x10-8 77-90kg
cable behind 3x8 10kg
pushdown pin 2x12 full stack

really great session tonight pump was brutal especially in forearms loosing grip little but feel like my back is improving a lot only now time will tell

THURSDAY
GLUTE HAMSTRING ABD-ADDUCTOR CALVE

HAMSTRING
standing ham curl 3x10 52kg
high leg press 3x20 300kg
lying hamstring curl 3x10-10-8 73-82-91kg
1 leg 2x10 32kg then negatives
db stiff hanging over smith 3x12 18kg

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

CALVES
3x15 300kg
3x20 100-134-175kg

GLUTE
hypers 2x12 plate 20kg


QUAD
leg ext 3x12-12-9 73-92-118kg
leg ext 2x12 1 leg 32kg
sissy squat 2x15 20kg plate

knee feeling good so should be able to hit quad Saturday again can really feel hamstrings growing pump was insane

FRIDAY
BACK CHEST DELTS TRICEP

DELTS
robe rear delt 3x15 17.5-19-21kg
side raise cable on seat 3x15 5.2kg
rear delt cable seated 3x12 10kg
front raise cable 3x10 7.5kg
plate press 3x10 80-100-120kg
upright row smith 3x10 50kg




BACK
cable row standing 3x12 32kg
pulldown cable 3x12 26kg
pull over cable 2x12 21kg
seated row machine 2x12 66kg



CHEST
Plated press 4x16-15-12-8 80-100-120-160kg
1 set of 50 reps negative 20kg
machine fly 4x12 100kg
1 set 50 reps 66kg


TRICEP
pushdown rope 3x12 43-50-50kg
skull rope 3x12 50kg
pushdown bar 2x10 50kg

TUESDAY
- [ ] QUAD ADDUCTOR ABDUCTOR HAMS
leg ext 3x20 73-93-116kg
leg press low 3x15 300-350-400kg
wide leg press 3x15 200kg
sissy squat 2x15 25kg


ADDUCTOR ABDUCTOR
adductor 3x12 104kg
abductor 3x20 104kg

HAMS
lying ham 3x12-12-8 73-82-91kg
hack 2x10 100kg


CALVES
leg press 3x20 200kg
pin 3x15 150kg

doing hams leg ext first legs where so pumped finally can hit them hard sissy is becoming my love can go up in weight

WEDNESDAY
CHEST DELTS

CHEST
plate press 3x10-8-8 130-140-140kg
pin press 3x12-10-10 66-79-79kg
fly machine 3x8 full stack
very high smith 3x12-10-8 80-100-120kg
fly machine 3x12 50kg
cable cross over 3x12 17.5-19.2-19.2kg
cable low chest 2x15 14.5kg
cable press 2x12 17.5kg

DELTS
rear delt rope 3x15 23-30-30kg
db side 3x15 12kg
rear delt machine 3x12 86-100-100kg

Another good session tonight pump was crazy going to change the split have a arm day

TUESDAY
CHEST DELTS

CHEST
plate press 3x12-8- 8 130-150-150kg
pin press 3x13-8-8 79-86-86kg
fly machine 3x10 full stack
high fly db 3x10 20kg
very high smith 2x12-8 100kg
fly machine 3x10 64kg


DELTS
robe rear delt rope 3x15-15-10 30-35-44kg
side raise cable on seat 3x15 5.2-7.5-10kg
rear delt cable seated 3x10 10kg
front raise cable 3x10 7.5kg
upright row cable bar 3x10 30kg

took a week break to recover and helped massively changed split now and will also remove high incline press do this on Friday as still want chest twice a week but just to fried at the end for it need to start focusing on recovery as noticed the break I felt stronger so definitely been taxed and weight stalled too

but now things should move again

WEDNESDAY
BACK TRAPS

BACK
cable row standing 2x12 44-44 plus 20kg
easy bar row 3x12 80kg
pull-down wide 2x10 79kg
pull-down close 2x10 59kg
seated row long bar 2x10 84kg
pullover cable 2x10 21kg
cable seated high row 2x12 23-26kg
pull-up assist 1x8 18kg fried

TRAPS
cable long bar 3x12 37kg
db shrug 3x15 50kg
y raises on incline pinch shoulder blades back 3x10 5kg

solid session pump was crazy
We are locked in next may we step on stage

FRIDAY
ARMS CHEST DELT

TRICEP
rope pushdown 3x10-8-8 63-70-70kg
rope skull 3x10-8-8 70kg drop
pushdown bar 2x10-8 77-90
cable behind 3x12-12-10 12-12-14kg
cable front 2x12 14kg
pushdown pin 2x25 64kg

BICEP
db curl back on pole 3x12-10-8 20-22-26kg
hammer curl rope 3x12 63kg
pull-down 3x15-12-12 39-52-52kg
concentration curl 2x10 18kg
preacher pin 1rm 2x10 27kg


FOREARM
cable 5x15 21kg
reverse 5x15 21kg

CHEST
plate press 3x10 120kg
fly press 2x15 17.5kg a
fly cross over 2x15 17.5kg
pushdown 2x12 73kg

side raise db 4x12 10-14-16-20kg
rear delt machine 2x12 86-113kg
rear delt cable 3x15 30kg


just did this tonight legs tomorrow will update

MONDAY
LEGS
lying ham 3x12-10-8 73-82-91
leg ext 3x15-12-10 100-116-116kg
leg press low 3x15-12-8 300-400-520kg
wide leg press 2x12 300kg
sissy squat 2x15 25kg


ADDUCTOR ABDUCTOR
adductor 3x12-10-10 104kg
abductor 3x20 104kg


HAMSTRING
lying ham 3x12 73kg
standing ham curl 3x12 25kg
db stiff hanging over smith 3x12 22kg


CALVES
leg press 3x20 200kg
pin 3x15 150kg

Doesn’t look much but was so intense was sick got my stuff thanks big daddy this is the new split now legs Monday

Thanks big daddy mts family posted on Instagram

BACK TRAPS TRICEPS

BACK
cable row standing 2x11-10 44 plus 25kg
cable seated high row 2x10 30kg
cable pull-down 2x10 30kg
easy bar row 2x10-8 120kg
pull-down close 2x10-8 66-73kg
seated row long bar 2x10 66kg
pullover cable 2x10 21kg
pull-up assist 1x10 18kg

TRAPS
cable long bar 3x15 44kg
db shrug 3x15 50kg
y raises on incline pinch shoulder blades back 3x10 6kg

TRICEP
rope pushdown 2x10-8 70kg
rope skull 2x8 70kg drop
pushdown bar 2x10 90kg
cable behind 3x12-12-10 12-12-14kg
cable front 2x12 14kg
pushdown pin 2x25 64k-full stack

Feeling great having more rest fully recovered

CHEST DELTS
SATURDAY

CHEST
plate press 2x8-6 140kg 1 drop
high incline press wide 2x10 60kg
high db fly 2x10 24kg
pin press 2x10 73kg
fly machine 2x10 full stack
fly machine 2x10 50kg
^superset cable cross over 17.5kg


DELTS
robe rear delt rope 3x15 30kg
side raise cable on seat 3x15 7.5kg
rear delt cable seated 3x10 10-14-14kg
front raise cable 3x10 7.9-10-10kg
upright row cable bar 3x10 30kg

doing more rest days paying off weight going up now nearly 300 feeling well rested and making sure form is key added bicep forearm little calves abductor abs didn’t count was intense low rest

CHEST DELTS
TUESDAY

CHEST
plate press 3x10 120kg drops negatives
fly machine 3x12 full stack
pin press 2x10 73-79kg
high db fly 2x10-8 24-26kg
superset cable cross over 2x12 17.5kg
fly machine 2x10 66-73kg


DELTS
robe rear delt rope 3x15 30kg
side raise cable on seat 3x16-12-7.5-10-10kg
rear delt cable seated 3x10 14kg
front raise cable 2x10 7.5-10kg
upright row cable bar 3x10 30kg

sticking to the planned routine had to take extra rest day had weird pain in eye temple but absolutely insane session today very intense pump was brutal