growing with mts road to a future pro

FRIDAY
SHOULDER CALVES CHEST
smith press 3x10 80-100
Behind smith press 3x10 60kg
Dumbbell rear chest on seat 2x12 30kg
dumbell rear delt reverse 3x12 30kg
cable rear delt bent over 3x12 12kg
side raise cable 3x12 7.5 on stack
side raise dumbbell chest on seat 3x12 20
upright row bar 2x15 35-245kg
Front raise dumbbell 3x18-2x20kg

seated calves 3x10 100kg

Flat plated press 3x10 120kg p
Flat press cable 3x12 14
Machine fly 3x10 113kg
machine press 3x10 66kg

Was a okay session shoulders need to fill back out as feel way to flat but good session overall

SATURDAY
BICEP TRICEP
rope pushdown 3x12 18-23
1 arm roe 3x12 9kg
Skull db behind 3x10 14kg9
Skull crush easybar 3x12 30kg
Reverse cable 3x15 18kg15 23kg



bicep curl easy bar 3x12 20kg
Preacher cable 3x12-10 23-27-32kg
concentration curl 3x10 16kg
hammer curl dumbbell 3x10 20kg
hammer cable 3x10 23kg
decline bicep curl 3x12 8kg

Good arm session great pump

MONDAY
BACK TRAPS FOREARM

BACK TRICEP FOREARM
rope pull 3x12 full stack plus 20kg
t bar row 3x12 120-140kg 10 160kg 10
pulldown 3x10 73kg
1 arm row 3x12 32kg
behind 3x12 50-65-65kg
1 arm high cable 2x10 30kg
Rope 3x12 41x20-502x12
Rack pull 2x10 240kkg


TRAPS
plated shrug 2x10 130kg
db shrug 3x15 50kg
smith behind 3x12 120kg
cable squeeze 3x15 68kg

FOREARM
bb curl 3x10 100-120x2
reverse curl 3x12 40kg
cable curl 3x12 64kg

Very good session feeling everything coming back strong now

TUESDAY
CHEST DELTS

slight incline 3x10 100-110-120kg 8
flat press plated 3x10 120kg
cable fly 3x12 27kg
cable upper 3x15 9-142x15
machine press 3x10 73kg
Flat db fly 3x10 20kg
High incline press 3x12 50kg
fly machine 3x12 73-86x2


Side raise db 3x10 20kg
side raise cable 3x12 12kg
rear delt cable 3x12 12kg

Good session chest nice and full still need another good few weeks with this did some supersets too

THURSDAY
Bicep tricep forearm
rope pushdown 3x12 27kg
1 arm roe 3x12 9-2x14kg
Close grip smith 3x10 80-100
Skull db behind 3x10 14kg9
Skull crush easybar 3x12 30-40
Reverse cable 3x15 18kg15 23kg



bicep curl easy bar 3x12 30-2x40kg
Incline db 3x12 10-2x12kg
preacher 3x10 20kg
concentration curl 2x10 24kg
hammer curl dumbbell 3x12 32kg
hammer rope db seated 3x12 14kg
concentration curl 2x12 16kg

FOREARM
cable curl 3x15 73kg
Barbell forearm curl 3x12 60-2x100kg
dumbbell reverse curl 3x15 20kg
reverse forearm curl 3x12 45kg

supposed to be legs but today feeling a bit sick so changed it up still a good workout

SATURDAY
QUAD ABDUCTOR ADDUCTOR
hack squat 4x10 80kg drop set
leg press 2x20 350kg
wide stance leg press 2x20 300kg drop set
1 leg press 3x20 50-1002x20
leg curl 1 leg 2x20 32kg
2 leg curl 2x15 66kg


lying hamstring 2 leg 3x15 54-66-79kg
standing hamstring 3x12 32-39-45kg
stiff leg db 3x12 50kg


Abductor 3x15 73kg
Adductor 3x12 73kg

calves seated 3x15 80kg
hack 3x15 80-120kgx2

Good session not pushing hacks yet work up been 3 years since I did them but again weight means nothing slow control also did supersets leg curl then leg press machine overall good workout

MONDAY
SHOULDER CHEST
smith press 3x8 110kg
Behind smith press 3x10 60-2x80kg 8
Dumbbell rear chest on seat 2x12 30kg
dumbell rear delt reverse 3x12 30kg
cable rear delt bent over 3x15 23kg
cable to forehead 3x12 91kg
side raise cable 3x12 14kg
side raise dumbbell 3x12 20
upright row bar 2x15 45kg
Front raise dumbbell 3x10 20kg

Flat plated press 3x10 160kg
Flat press cable 3x12 14
Machine fly 3x10 113kg
machine press 3x10 66kg

Great session calories increased now 5800 4000 was way to low but loving the pump

TUESDAY
BACK TRAPS
rope pull 3x12 full stack plus 20kg
pulldown plates 3x10 160kg
t bar row bent over 3x12 80kg
pulldown 3x10 86kg
1 arm row 3x12 39-2x52kg
behind 3x12 75kg
1 arm high cable 2x12 73kg
Rope 3x12 41x20-502x12
Rack pull 2x8 270kg


TRAPS
plated shrug 2x10 130kg
db shrug 2x15 50kg
bb shrug 3x12 170kg
cable squeeze 3x15 68kg

Great session changed up t bar row more bent over instead of upright so much better never did it like this

WEDNESDAY
Bicep tricep forearm
rope pushdown 3x10 30kg
superset pushdown 32kg
1 arm rope 3x12 12kg
superset reverse 22kg
skull db behind 3x10 14-2x18kg
Close grip smith 3x10 80-90-100kg 8
Skull crush easybar 3x12 30-45kg
Reverse cable 3x15 23kg



BICEP
curl easy bar 45kg
superset hammer 18kg - preacher 20kg
Incline db 3x10 18kg
concentration curl 3x10 18kg
Preacher machine 3x10 50kg superset hammer rope 10kg
bicep curl into reverse 3x10 16kg

forearms not counted

Great session lots of volume supersets arms where crazy pumped

THURSDAY
QUAD ABDUCTOR ADDUCTOR
hack squat 3x10 120-160-200-8-220 4
wide stance leg press 3x20 250kg
1 leg press 3x20 100-2x150 15
leg curl 1 leg 3x15 32kg
2 leg curl 3x15 66kg
leg press 88kg


lying hamstring 2 leg 3x12 73-82-91kg
seated hamstring 3x12 66kg
standing hamstring 3x12 39-2x45
stiff leg db 3x12 50kg


Abductor 3x10 86-2x100kg
Adductor 3x12 100kg

calves seated 3x15 80kg
hack 3x15 120kg

Good session pushed hacks tonight was Heavy slow and rest pause but will build it up now I know where I am

FRIDAY
CHEST DELTS
slight incline smith 1x6-8 160kg drop sets
Plate press 4x8-10 160kg
High incline 3x10 60-2x80
Plate press 3x10 160kg
Machine press 3x12 73kg
db flat fly 3x12 30kg
Cable fly 3x12 32kg
middle fly 3x12 18kg
lower cable fly 3x12 14kg



side raise seated 4x12 12kg
cable 3x10 18kg

rear delt db seated 4x12 18kg
cable 3x15 12kg

front delt rope 3x12 32kg

great session feeling the great pumps eq has my hunger unstoppable absolutely the best stuff ever going to weigh myself Monday as I don’t know where I sit right now and photos in a few weeks

MONDAY
BACK TRAPS FOREARM
rope pull 3x12 full stack plus 20kg
pulldown plates 3x10 170kg
t bar row bent over 3x12 80-2x120kg 10
pulldown behind 3x10 75kg
pulldown in front 3x10 75kg
1 arm row 3x12 50-2x65kg
1 arm high cable 3x10 35kg
Rope 3x12 30kg
Rack pull 2x8 270kg


TRAPS
db shrug 2x15 50kg
bb shrug behind 3x12 170kg
bb shrug front 3x12 170kg
cable squeeze 3x15 68kg

Good session loving this for back feeling way better than bb rows

TUESDAY
SHOULDER CALVES CHEST
Behind smith press 3x10 80-100x8-110x6
smith press 2x8 120kg
Plate press 3x10 80kg
Dumbbell rear chest on seat 3x10 40kg
dumbell rear delt reverse 3x12 30x15-2x34kg
cable rear delt bent over 3x12 10kg
cable to forehead 3x12 65
side raise cable 3x12 10kg
side raise dumbbell 3x12 20-2x22kg
upright row bar 2x12 45kg
Front raise dumbbell 3x10 24kg

seated calves 3x15 100kg

Flat plated press 3x10 160-2x200kg
Slight incline press cable 3x10 10 on stack
Cable fly 3x12 42kg
cable fly middle 3x12 23kg
machine press 3x15 66kg

Amazing session absolutely killed it back now
Bodyweight today 280lbs road to 300 is on

FRIDAY
Bicep tricep forearm
TRICEP
rope pushdown 3x10 30kg
superset reverse 32kg
1 arm rope 3x10 10kg
superset pushdown 32kg
skull db behind 3x10 14kg 8
Close grip smith 3x10 80-90-100kg 8
Skull crush easybar 3x12 30-45kg
Reverse cable 3x15 23kg



BICEP
curl easy bar 3x10 45kg
close grip curl 3x10 50kg
Incline db 3x10 18kg
preacher 3x10 20kg
concentration curl 2x10 24kg
hammer curl dumbbell 3x12 32kg
hammer rope db seated 3x12 14kg
concentration curl 2x12 16kg

FOREARM
cable curl 3x15 73kg
Barbell forearm curl 3x12 60-2x100kg
dumbbell reverse curl 3x15 20kg
reverse forearm curl 3x12 45kg

Great arm session crazy pump lots of supersets

MONDAY
CHEST DELTS
slight incline smith 2x8 160kg5 140kg 8
decline 3x8-10 120kg
high incline press 3x12 80kg
Plate press 3x10 160kg
Machine press 3x12 66kg
db flat fly 3x12 30kg
Cable fly 3x12 41kg
middle fly 3x12 18kg
lower cable fly 3x12 14kg




side raise db 3x10 20-2x26kg

rear delt db 3x12 36kg

front delt db seated 3x12 16kg

Great session good pump

TUESDAY
QUAD ABDUCTOR ADDUCTOR
hack squat 2x10 120-160kg
wide stance leg press 3x20 200kg
1 leg press 3x20 100kg
leg curl 1 leg 3x15 32kg
2 leg curl 3x15 73kg
leg press machine 3x20 120kg-2x full stack


lying hamstring 2 leg 3x12 73kg
seated hamstring 3x12 66kg
standing hamstring 3x12 45kg
stiff leg bb 3x12 80-2x140kg


Abductor 3x10 100kg
Adductor 3x12 100kg

calves seated 3x15 110kg
hack 3x15 120-2x140kg


Good session felt it bit in knees but not chasing weight still growing well

THURSDAY
BACK TRAPS FOREARM
bb row 3x10-12 140x2180kg
pulldown plates 3x10 190kg
t bar row bent over 3x12 80kg
pulldown behind 3x12 66-x1 73kg
superset rope
pulldown in front 3x10 73kg
1 arm row 3x12 55kg
1 arm high cable 3x10 25kg
Rack pull 1x8 270kg


TRAPS
db shrug 3x15 50kg
bb shrug behind 3x10 180kg
bb shrug front 3x12 180kg
cable squeeze 3x15 64kg

FOREARM
bb curl 3x10 100-120x2
reverse curl 3x12 40-2x45kg
easy curl 3x12 30kg
cable curl 3x12 64kg

great session really love this

FRIDAY
SHOULDER CALVES CHEST
Behind smith press 3x8 80-100-110kg
smith press 2x8 120kg drop sets
Plate press 3x10 80kg
Dumbbell rear chest on seat 3x15 30kg
dumbell rear delt reverse 3x12 18kg
cable rear delt bent over 3x12 10kg
cable to forehead 3x12 60-2x70kg
side raise cable 3x12 10kg
side raise dumbbell 2x10 26kg drops
upright row bar 2x12 45kg
Front raise dumbbell 3x10 22kg

seated calves 5x15 70kg

machine press 3x12 79-100kg
slight incline cable 3x10 18 on stack
Cable fly 3x12 42kg
cable fly middle 3x12 18kg

Great session did biceps too but never counted it

MONDAY
BACK TRAPS FOREARM
bb row 3x10-12 140-180-190kg8
pulldown plates 3x10 1 a arm 6 2 arm 160kg drop sets
t bar row bent over 3x12 100-120-140kg drop sets
pulldown behind 3x12 75kg
rope 3x12
seated row 3x12 52kg
1 arm high cable 3x10 25kg
Rack pull 1x8 270kg next week


TRAPS
db shrug 2x15 50kg
bb shrug behind 3x10 140kg
bb shrug front 3x12 140kg
cable squeeze 3x15 64kg

FOREARM
bb curl 3x10 100-120x2
reverse curl 3x12 40-2x45kg
easy curl 3x12 30kg
cable curl 3x12 64kg

Great session the supersets where painful

Thanks to bigdaddy got my stuff cycle now is
1g test c
750 eq
500 tren a
600 deca

Ready to hit 300 let’s keep growing ''

Chest session was a lot different did super sets first time using barbell in a long time but the pump was immense

3x10 drop sets incline bb
3x10 drop set decline bb
3x10 plated flat press
superset cable fly 3x12

Middle cable fly 3x12

Bicep curl 21s 3 sets
preacher curl 12 reps 3 sets
decline db curl 10 reps 3 sets
rope hammer 12 rep 3 sets

Side raise cable 3 sets 12
front raise cable 3 sets 12
rear delt cable 3 sets 12

didn’t fully track weight but low rest times