growing with mts road to a future pro

MONDAY
BACK
rope pull 3x15 full stack
Pulldown plated 2x10 200mg
Plated row 3x12 160kg 2x200kg 10-9
T bar row 2x8 100kg 10 120kg
db row 2x12 50kg
1 arm row 2x10 50kg 65kg 75kg
pulldown 2x10 95kg
pulldown behind 2x10 66kg
Cable pullover 2x15 50kg
Rack pull 1x10 220kg
hypers 2x15 20kg plate

good back session next week or this week I will begin adding cardio in to just keep tighter and for health

TUESDAY
CHEST DELTS
slight incline smith 2x10 120kg10 150kg 8 150kg 6
decline press 3x10 120kg 120-140kg
Machine press 3x10 2x86kg full stack 8
plate press 3x12 120kg
db flat fly 3x12 30kg
Cable fly 5x12 23kg
lower cable fly 3x12 14kg


rear delt db 3x12 30kg

front delt cable 3x12 5kg

side raise db 3x12 10-12kg

Rope side raise 3x12 5kg

Good session shoulders still annoying but can still train through it hard hopefully once I add a shoulder day in that helps and more weeks on back again

THURSDAY
HAMSTRING ADDUCTOR CALVES TRAPS

lying hamstring 1 leg 3x10 36kg
standing hamstring 3x15 45kg 2x52kg 12
seated hamstring 2x15 2 5 second holds
stiff leg bb 2x15 140kg 15 160kg15

Abductor 3x10 86kg
Adductor 3x12 73kg

calves seated 2x15 80kg
calves hack 1x15 130kg

smith behind shrug 2x10 170kg
plated shrug 3x12 120kg
cable squeeze 3x20
db shrug 2x12 50kg

Good session will keep this in from now build it up

FRIDAY
Bicep tricep forearm
rope pushdown 3x12 64kg15 2x73kg12
Pushdown cable 3x12 50kg
Skull crush easybar 3x12 30kg 40-45kg
Reverse cable 3x15 18kg15 23kg
Db skull 2x10 16-20kg 10


bicep curl easy bar 3x12 30kg
Incline db 3x12 14kg
preacher 3x12 30kg
concentration curl cable 3x12 18kg
hammer curl dumbbell standing 2x10 30-40kg
Close grip curl 3x12 30kg


Forearms reverse curl 3x12 40kg
Standing reverse 3x12 40kg
Cable curl 50-74-full stack
standing reverse curl 3x15 50-64-64

Good arm session nice pump going too add cardio in next week just tighten up while growing

Did quads today but didn’t write it down didn’t go as planned and just pumped them out on different leg press styles good pump and going too go that route for legs as getting blood volume is key over just weight focous

Going to push food today
Weighed myself 278lbs but happy with that if I can push up a bit more too 290 that be great but today big carb refeed lowered protein

WEDNESDAY
CHEST DELTS
slight incline smith 3x10 120kg
High incline 3x10 80kg
Plate press 3x12 120kg 2x160kg
Machine press 3x10 66kg20 2x86kg
db flat fly 3x12 32kg 2-12-1-10
Cable fly 5x12 15-17
lower cable fly 3x12 10kg


side raise 3x12 16kg

rear delt db 3x15 32kg

front delt db 3x12 14kg

okay session nothing crazy

Update

So taken the rest of the week off again not ideal but pulled lower back last week just moving under the smith to squat not ideal to rest again but will be fully rested to go Monday and I’m changing everything I didn’t really write my training like I said I would but this time writing out a new plan and diet last 5 weeks just not been eating enough or timing it right bad sleep probably why had these niggles

So I know for now cardio goes back in 30-40 minutes everyday diet training I will write it out and post once done but these next 2 months of the year left are crucial for me to push hard make sure I’m recovering perfectly sleep being the biggest factor.

I was wondering, are you still using metformin bro?

Yes mate always use metformin 1500 pre bed 500 morning.

MONDAY
BACK TRICEP FOREARM

BACK TRICEP FOREARM
rope pull 3x12 77kg
Pulldown plated 3x10 200kg
Plated row 3x10 150-170kg
bb row 3x10 140kg


TRICEP
Skull crusher cable bar 3x12 41kg
rope pushdown 5x12 36-50kg
revere 1 arm pushdown 5x10

FOREARM
bb curl 3x12 100kg
reverse curl 3x12 40kg
cable curl 3x12 64kg

Great session ready too kill it again
foods going right up 5500-6000

Protein 300 always
Carbs 800-1000
fats 120

This will be the basic plan
5-6 days 1-2 day off training

DarrenW29 wrote:Yes mate always use metformin 1500 pre bed 500 morning.

Awesome bro, I might give it a go

emperorcaliano wrote:Awesome bro, I might give it a go

Yeah definitely brother

TUESDAY
CHEST DELTS
machine press 4x12 3x86kg full stack 7
flat plate press 4x10 80kg-120kg
high incline 3x10 80kg-90kg-100kg 8
cable fly 3x12 17.5kg
Cable upper 3x12 10kg
fly machine 3x10 100kg


rear delt cable 4x15 14kg 15 18-2x23
side raise cable 4x12 14kg
rear delt cable 3x15 18kg-23kg
front raise easy bar 3x10 20kg

Good session liking the high incline press never done this before

So I tested positive for COVID
Now had to self isolate very upsetting as just want to train

Symptoms
Dry cough
Yellow green mucus
No taste or smell
mild tiredness
Sore eyes

So far it’s been 6 days
Honestly annoying but nothing I can do so far hopefully it passes quickly then right back into it keeping myself positive as stress getting depressed isn’t ideal

boys and girls club kenosha

Get well soon DarrenW29!

It's sucks big time if everything training wise i going into the right direction.

One step back, two steps forward, see it as a deload

Rick123 wrote:Get well soon DarrenW29!

It's sucks big time if everything training wise i going into the right direction.

One step back, two steps forward, see it as a deload

Cheers bro well now back ready

MONDAY
CHEST DELTS TRICEP

machine press 4x12 66kg-79kg
db flat press 3x12 40kg
flat plate press 4x8 90kg
high incline 3x10 60-80kg
cable fly 3x12 7.5-10kg
Cable upper 3x12 5-7.5kg
fly machine 3x10 1579kg-100kg


rear delt db 3x12 20kg
side raise db 4x12 12kg
rear delt cable 3x15 18kg
front raise cable 3x12 27kg

Rope pushdown 3x12 27-38kg
Cable 1 arm 3x10 23kg
db skull behind 3x10 12kg

Back and ready time to grow again finally '

TUESDAY
BACK TRAPS FOREARM

BACK TRICEP FOREARM
rope pull 3x12 91kg
t bar row 3x12 100kg
pulldown 3x12 65-75kg
Pulldown plated 3x12 160kg
1 arm row cable 3x12 45kg
Rope 3x12 41kg
Rack pull 1x15 180kg


TRAPS
plated shrug 3x12 80kg
db shrug 3x15 40kg
smith behind 3x12 120kg
cable squeeze 3x15

FOREARM
bb curl 3x15 60kg
reverse curl 3x12 40kg
cable curl 3x12 64kg

What a great session so happy to be back where I love now to get a full week of training done with and 6 weeks of solid training eating be right back up there

THURSDAY
QUAD ABDUCTOR ADDUCTOR
leg press 3x20 350kg
wide stance leg press 3x20 300kg
1 leg press 3x20 50kg
hack squat 2x10 80-120kg
leg curl 1 leg 2x15 25kg
2 leg curl 2x15 66kg


lying hamstring 2 leg 3x15 54kg
standing hamstring 3x12 32kg


Abductor 3x15 66kg
Adductor 3x12 73kg

calves seated 3x15 80kg
hack 3x15 80kg

Great leg session stared back doing hacks last time I did them I was repping 7 plates but didn’t feel much growth and sore knee today 2 plates felt way better than 3 no pain in knee when I did 3 slight pain these will always be 4th exercise but going to build up very slow on these 2 plate for few week then go up

But overall huge pump Time to grow

One of my meals twice a day very essy too eat
Chicken
Baked potato
gravy



Diets very good and keeping it at 4500-5000 for now