growing with mts road to a future pro

[DarrenW29]

MONDAY

QUAD ABDUCTOR ADDUCTOR
Leg press 2x20 300kg
Squat superset 10-8 120-160kg
wide stance leg press 3x15 250kg
1 leg press 2x15 100kg
2 leg curl 3x20 73kg
1 leg 3x15 25kg
lunges 2 sets 50kg



standing hamstring 3x12 45kg
Lying ham 3x20 50-64-64kg
Stiff db 3x15 50kg

​Abductor 3x10 100kg
Adductor 3x10 73-2x-100kg

​calves seated 3x12 110kg
1 leg 3x15 50kg

1 hour morning cardio was brutal today down another 1 pound 5 pounds too get off then see from here

[DarrenW29]

TUESDAY

CHEST DELTS BICEP
decline bb 2x8-10 140-160kg 5 drops
High incline plate 3x8 80kg
plate press 3x10-8 120-2x160kg
machine press lower 3x12 66-73-73kg
machine high 3x8 73kg
fly cable 3x12 31-41-41kg
lower cable fly 3x12 18kg
pullover 3x12 26kg


​rear delt bent over cable 3x12 27kg
rear delt db chest on seat 3x10 20kg
side raise db 3x10 20kg
front rope 3x12 17.5kg
Db side on seat 3x8 14kg

1 hour morning cardio

Little weaker but overall good session feeling good

[DarrenW29]

WEDNESDAY
Bicep tricep forearm
TRICEP
rope pushdown 3x12 50kg
1 arm rope 3x10 27kg
reverse 3x8 27kg
skull cable 3x10 23kg
skull db behind 3x10 30kg
incline smith 3x8-10 80-120
Pushdown 2x15 73kg

​BICEP
curl easy bar 3x-15 30kg
Incline db 3x8 18kg
preacher 3x10 25kg
hammer 3x10 30kg


​FOREARM
cable curl 3x15 73kg
dumbbell reverse curl 3x12 35kg
reverse forearm curl 3x12 35kg

1 hour morning cardio

[DarrenW29]

THURSDAY

BACK TRAPS
seated row 3x10 105kg
superset rope 3x10 22kg
pulldown front 2x10 65kg
behind 3x12 65kg
1 arm seated row 3x10 50kg
db row 2x10 50kg
bb row 2x10-8 160-180kg
row middle chest 3x12 50kg
Hypers 3x20 20kg
rack pull rest pause 1x8 210kg drops



TRAPS
Plate shrug 3x12 120kg
Plate shrug high 3x12 120kg
db shrug 50kg 2x15 50kg

1 hour morning cardio
Legs are burning so might take few days of cardio let my legs recover

[DarrenW29]

FRIDAY
hamstring abductor adductor calves

standing hamstring curl 4x12 25-32-39-39kg
seated hamstring curl 4x10-6 73-86-100-113
lying hamstring curl 3x12 50kg
1 leg 2x12 32kg
High leg press 3x15 100kg 10 sec rest
still leg db 2x15 50kg
Hip thrust 3x10 140kg
Abductor 3x10-12 100kg
adductor 3x10 100kg

Calves seated 3x12 120kg
1 leg 3x20 30kg

1 hour morning cardio

[DarrenW29]

Went too a different gym today such a good one flex unit didn’t count my training but did shoulder chest bicep tricep great session. No cardio Today down 5 pounds since Monday I think another 10 day push with diet then can start filling out upping the food and get photos ready can’t wait

[DarrenW29]

1 hour morning cardio
Rest day carbs go low today next 7 days will be pushing very hard

[DarrenW29]

MONDAY
BACK TRAPS TRICEP
db row 3x12 50kg
seated row middle 3x10 75kg
pulldown front 3x8 73kg
behind 3x10 73kg
seated row lower 3x10 95kg
1 arm seated row 2x10 55kg
Plated row 3x10 80-1x110kg
Hypers 3x20 20kg
rack pull working up

TRAPS
Plate shrug 3x12 120kg
Plate shrug high 3x12 120kg
db shrug 50kg 2x15 50kg

TRICEP
rope pushdown 3x12 50kg
arm pushdown 1 arm 3x8 27kg
1 arm rope reverse 3x10-8 27kg
1 arm behind cable 4x10 23kg
1 arm db 3x15 12kg

1 hour morning cardio

[DarrenW29]

TUESDAY

CHEST DELTS BICEP
decline bb 2x8-10 140-160kg 4 drops
High incline plate 3x8 80kg
plate press 3x10-8 120-2x160kg
machine press lower 3x12 66-73-73kg
machine high 3x8 73kg
fly cable 3x12 31-41-41kg
lower cable fly 3x12 18kg


​rear delt bent over cable 3x12 27kg
rear delt db chest 3x12 14kg
side raise db seated 3x10 14kg
front rope 3x12 17.5kg
Db side on seat 3x8 14kg



decline db curl 3x12 16kg
standing db curl 3x10 16kg
bicep curl on seat 3x10-8 18kg
hammer curl rope 3x12 41kg

1 hour morning cardio

Starting too feel it today but pushing through hard

[DarrenW29]

Wednesday

hamstring abductor adductor calves
​standing hamstring curl 4x12 39kg
seated hamstring curl 4x10-6 73-86-100-113
lying hamstring curl 3x12 50-73-2x91kg 8
1 leg 3x12 32-36-41kg
High leg press 3x15 150kg
still leg bb 2x8 180kg
Hip thrust 3x12 160kg
Abductor 3x10 100kg
adductor 3x10 100kg



Calves seated 3x12 100kg
1 leg 3x20 50kg

Abs forearms

1 hour morning cardio

Day 2 zero carbs going too try push 7 days take advantage off it get skin as thin as possible pushing hard

[DarrenW29]

Little update with 2 days no carbs weight since Saturday has dropped 11 pounds I would say I have about 10 pounds left but today I’m resting as I don’t want to over burn and not got long left of pushing then can up carbs and fill out nicely


Going too change cycle now
1g test
800mg mast p
600mg tren a
Letro 2.5mg 3x per week

Edit had a high carb day as I want too get 2 of the next sessions in hard and don’t want to be so depleted unsure calories but pushed it won’t set me back especially with 11lbs loss

[DarrenW29]

FRIDAY

SHOULDER CHEST
plate press 3x15-8 80-120-120kg
smith behind 3x12 60-80-80kg
superset rear cable 27kg 15 reps
smith front 2x12 80kg drop
cable rear delt cable 3x12 32kg
cable rear delt 3x12 14-18-18kg
db seated rear 3x15 30kg

rear delt machine 3x12 52kg
side raise db seated 3x15 14-20kg
upright row bar 2x10 45kg
front raise db 3x10 20kg



Chest
high incline press 3x10-8 120kg
machine press 3x10 66kg
machine high press 3x8 66kg
middle fly 3x12 18kg
Flat fly 3x10 20kg

40 minutes morning cardio

[DarrenW29]

SATURDAY

QUAD ABDUCTOR ADDUCTOR

squat safety bar 3x10 100-140-180kg 6
Leg press 2x20 250kg
wide stance leg press 2x15 250kg
1 leg press 2x20 50kg
2 leg curl 3x15 73kg
1 leg 3x15 25kg
lunges 2 sets 50kg

​standing hamstring 3x15 25kg
Lying ham 3x20 64kg
Stiff db 2x15 50kg drop



Glute bridge machine 3x15 80kg



Abductor 3x10 100kg
Adductor 3x10 100kg
​calves seated 3x12 110kg

1 hour morning cardio

That workout was tough had too lower volume and first time in years safety bar felt bit off

[DarrenW29]

1 hour morning cardio
will check tomorrow and see what changes need made with the cardio is weight dropping quick

[DarrenW29]

MONDAY
BACK TRAPS TRICEP
db row 3x15-10 50-2x64kg
seated row middle 3x12 75-2x85
seated row low 3x10 100kg
pulldown front 3x10 65kg
behind 3x10 65kg
plated row 3x10 80kg
hypers 3x20 20kg
1 arm high row 3x12 41-51kg
140kg deadlift

TRAPS
Plate shrug 3x12 120kg
Plate shrug high 3x12 120kg
db shrug 50kg 2x15 50kg

TRICEP
rope pushdown seated 3x12 36-41-50kg
arm pushdown 1 arm 3x10 18kg
rope cable behind 3x10 32kg

50 min morning cardio

[DarrenW29]

TUESDAY

CHEST DELTS BICEP
decline bb 3x10 140kg smith 2x120 drop
High incline plate 3x12 80kg
plate press 3x12 120kg
machine press lower 3x10 73kg
machine high 3x8 73kg
fly cable 3x12 31-41-41kg
lower cable fly 3x12 18kg


​rear delt bent over db 3x12 24kg
rear delt db chest 3x12 14kg
side raise db seated 3x10 14-16-20kg
db side shoulder on seat 3x12 14kg
front rope 3x12 27kg


​standing db curl 3x10 18kg
concentration db curl 2x10 16kg low rest
bicep curl on seat 3x10 16kg
hammer curl db 3x12 20kg

45 min cardio
Dropping cardio back as 1 hour is not needed now not much left too pull off and training sessions feeling tougher but still pushing hard

[DarrenW29]

Wednesday

hamstring abductor adductor calves
​standing hamstring curl 3x8 39kg
seated hamstring curl 3x12 73kg
lying hamstring curl 3x12 64kg
1 leg 3x10 32kg
High leg press 3x15 150kg
still leg db 2x12 50kg
Hip thrust 3x12 140kg
Abductor 3x10 100kg
adductor 3x10 79-86-100kg



Calves seated 3x12 100kg

Stairs 25 min cardio
very tired now but this is where it hits hard

[DarrenW29]

1 hour morning cardio
been fasting too and will continue then eat later on for some reason feel more energy today but no training as I don’t want too fatigue myself yet tomorrow delts chest again

I’m also doing abs and glutes every session now too bring these in the best I can

just waiting for mts stuff then
too push mast tren up
The best I’ve looked mast p is unbelievable completely different look since doing higher skin more dry getting thinner so happy too be able too do this and will make everyone and the mts family proud

[DarrenW29]

FRIDAY

SHOULDER CHEST
plate press 3x15-12 80kg
Machine press 3x12 50kg
rear cable 27kg 15 reps
cable rear delt cable 3x12 32kg
cable rear delt 3x12 14-18-18kg
db seated sides 3x10-8 20kg
side raise db seated 3x15 14-20kg

upright row bar 2x10 45kg
front raise db 3x10 20kg



Chest
high incline press 3x12 80kg
machine press 3x12 53kg
machine high press 3x12 53kg
Flat fly 3x12 20kg

1 hour morning cardio
Getting tough now really tough death face during cardio lol I’m using yohmbine and t3 too for burning fat and tren mast definitely help suken my face in

https://i.ibb.co/Rh9zVcD/45-D1-A5-C6-DA54-4166-9-E92-98-CEFC98-F71-A.jpg (https://ibb.co/Rh9zVcD)

[DarrenW29]

1 hour cardio fasted
carbs today will be 80grams and fasting longer period after cardio drank green tea I get in 3 per day plus 1 coffee help increase metabolism

Thanks too bigdaddy stuff here
https://i.ibb.co/dWzDSnt/68657-B8-F-B0-E6-4779-B6-AC-2-C7-CE399923-E.jpg (https://ibb.co/dWzDSnt) https://i.ibb.co/XDnwPMJ/CB9-F2-C53-2612-4906-9785-01-C89-F47-AC24.jpg (https://ibb.co/XDnwPMJ)

[DarrenW29]

Another day another 1 hour cardio done and fasting until later on appetite not high but will drink another green tea

Tomorrow carbs will be at 400g see how I look a week on this

[DarrenW29]

MONDAY

Bicep tricep forearm
TRICEP
rope pushdown 4x12 50kg
1 arm rope 4x12 18-23kg
reverse 4x10 23kg
skull cable 4x8 23kg
kick backs 4x12 12-16kg
Pushdown 4x15 73-91kg


​BICEP
curl easy bar 4x15 30kg
Incline db 4x10 12kg
concentration curl 4x12 12kg
preacher 3x15 25kg
hammer 3x10 20kg
superset seated hammer 12kg 10



​FOREARM
cable curl 3x15 73kg
dumbbell reverse curl 3x12 35kg
reverse forearm curl 3x12 35kg

30 min morning cardio
Had 1500 refeed yesterday didn’t do nothing lol but now dont neee too drop so much now

[DarrenW29]

Change of plan basically ready little bit left to go but don’t need too push my weight to low just to flat depleted dry but flat that not even a reefed helps

so now letting the tren mast harden me up while I increase food very depleted metabolism is on fire

So now
Food
300g pro < due to cost can’t afford more
550-600g carbs
25-30g fats < ideally less fat only fish oil trace from food
no sugars rice only
potassium chloride iodine salt sea pink salt
spices on food some soy sauce for extra sodium if needed

water 6-8litres per day

cardio will be 45 mins fasted daily
I should now rebound hard fill out glycogen stores whilst staying dry and full thanks too test tren mast combo

Let’s see in 3 weeks time
I’m checking daily now and weighing every few days too keep my eye on this

Today just eating up on this new plan ready too go tomorrow did my fasted cardio 💪

[DarrenW29]

WEDNESDAY
QUAD ABDUCTOR ADDUCTOR
Leg press 3x10 300kg drops different stances
wide stance leg press 3x15 150kg
1 leg press 3x20 50kg
smith squat 2x10 140kg
2 leg curl 1x30 reps
1 leg 3x15 25kg
lunges 2 sets 40kg

standing hamstring 3x15 25kg
seated ham 3x12 32-2x45kg
Stiff db 3x20 30kg

Glute bridge machine 3x15-12 120-2x140kg

Abductor 3x15 73kg
Adductor 4x10 73kg

calves seated lean foward 4x15 60g drops

1 hour morning cardio
Was a brutal workou weight felt heavy legs shaking

[emperorcaliano]

Little update with 2 days no carbs weight since Saturday has dropped 11 pounds I would say I have about 10 pounds left but today I’m resting as I don’t want to over burn and not got long left of pushing then can up carbs and fill out nicely


Going too change cycle now
1g test
800mg mast p
600mg tren a
Letro 2.5mg 3x per week

Edit had a high carb day as I want too get 2 of the next sessions in hard and don’t want to be so depleted unsure calories but pushed it won’t set me back especially with 11lbs loss

Fat is actually crying just by reading that cycle tho haha

[DarrenW29]

Fat is actually crying just by reading that cycle tho haha

Best for getting grainy hard lol it’s coming unbelievable best combo

[DarrenW29]

THURSDAY
CHEST DELTS BICEP
decline bb 3x10 100-120-140kg 4 drops
flat press 3x10-8 80-100-120kg
fly cable seated 3x12 18kg
fly lower cable 3x12 14kg
machine press lower 4x10 52kg
machine high 4x12 52kg


warm up side rest superset rear bent over
rear delt bent over db 4x15 16-18k
rear delt db chest 4x12 14kg
side raise db seated 4x10 16kg
db side shoulder on seat 3x12 14kg
front cable one arm 3x12 5kg
rear delt machine 3x12 53kg
plated shoulder press 3x12-10 50-70-70kg

standing db easy curl 3x12 30kg
concentration db curl 3x12 18-20-20kg
preacher curl 3x10 30kg
hammer curl db 3x15 20kg

1 hour morning cardio

This was a tough session felt gassed but kept going but too say it was easy would be a lie huge fatigue after 3 chest exercises but I love this and push myself

[DarrenW29]

Today will be no gym did my morning cardio fasted 1 hour tomorrow will be back trap triceps and also abs glutes each workout I might need too adjust training plan slightly but will asses that during the week

[Rick123]

Keep it up buddy, you gonna kill the competition!

[DarrenW29]

Keep it up buddy, you gonna kill the competition!

Thanks bud appreciated

[DarrenW29]

So today I’m doing no cardio and refeeding just very low fat rice and potatoes bread im basically fat free just overly depleted and flat like I’ve overdieted skins thin with just a little stubborn fat left but not enough too be this depleted weeks out

So taken today too fuel up on carbs legs are very sore too so just eat rest assess tomorrow everyday I’m changing things depending how I feel look but be fully loaded for a full week of intense hard training

My thought process is I want too keep volume high instead of low and these 6 weeks grow into size just getting dryer harder fuller with diet changes and the stack I should be able too completely change in these coming weeks not need too suffer as bad or overdiet now that I’m all most fat free with cardio and high volume sessions food being higher can push the volume it’s a different approach but I’m going too experiment with it for the next few weeks I’m confident i will look the best ever and look good

I watch a lot of Juan morel style he’s a freak but more training more food bigger dryer fuller physique instead of flat stringy weak

I just need too play it day by day week by week now and adjust if needed

But that’s the plan again things could change but that’s my goal

This will be the split

training split
Monday back traps forearm
Tuesday chest bicep traps
Wednesday quad calves ham glute ad-ab
Thursday arms chest traps
Friday hamstring adductor abductor quad
Saturday shoulder chest back tricep
Sunday off

Glutes 3x per week
abs 3x per week
calves 3x per week
lower back 3x per week

[DarrenW29]

MONDAY

BACK TRAPS FOREARM
warm up rope and pull-ups
db row 3x15 50kg
superset t bar row 3x15 60-2x80kg
seated row middle 3x12 85kg
seated row low 3x12 85kg
pulldown front 3x12 55kg
superset ^behind 3x10 55kg
1 arm high row 3x12 25kg
deadlift to shin 2x10 140kg
hypers 3x20 20kg



TRAPS
Plate shrug 3x15 130kg
Plate shrug high 3x15 130kg
db shrug 50kg 3x30 30kg



FOREARM
reverse curl 3x15 30kg
easy curl 3x15 30kg
cable curl 3x12 64kg

Saturday Sunday forced carbs up to 2000g was tough but needed the feed and rest now started diet today carbs will be sitting at 600-700 going too add pufa fats flaxseed one tablespoon as the study show more muscle not fat gain so fats will be around 20g or so can’t wait for the next few weeks and bring photos 💪

[DarrenW29]

TUESDAY

CHEST DELTS BICEP
warm up rotator cuff cable pump chest
flat db press 3x12 40kg
decline db press 3x12 34kg
slight incline db press 3x15 26kg
flat press plates 3x10 80-100kg
superset cable fly seated middle 3x12 18kg
fly cable seated lower 3x12 18kg

fly cable standing 3x12 18kg
machine press lower 3x10 52kg
machine high press 3x12 52kg


​warm up side rest superset rear bent over
rear delt bent over db 4x20 20kg
rear delt db chest 4x12 14kg
side raise db seated 3x10 16kg
db side shoulder on seat 3x12 12kg
front cable one arm 3x12 5kg

superset upright row cable 3x12 17.5kg
rear delt machine chest on seat 3x12 45kg
plated shoulder press 3x10 80kg



standing db easy curl 3x12 30kg
concentration db curl 3x12 20kg
hammer curl db 3x12 20-30-30kg
preacher curl 1x40 20kg

Unbelievable session sweating really hard feeling so much energy loving this stack 💪💪
it’s lots of volume but I love it

[emperorcaliano]

Thanks bud appreciated

How many weeks out my bro?

[DarrenW29]

How many weeks out my bro?

6 weeks mate but I might push it until September as I don’t want too get on stage until I’m absolutely ready now foods high staying nice and dry full and will grow into size with the food being upped 550 protein 800 carbs 40 fats pufa fats low sat fat and let’s see but will start posting photos in the next few weeks can’t wait 💪

[DarrenW29]

WEDNESDAY

QUAD ABDUCTOR ADDUCTOR
Leg press 3x15 200kg
smith squatset 3x10 100kg
wide stance leg press 2x15 200kg
feet inward leg press 3x20 100kg
1 leg press 2x15 50kg
1 leg 3x15 66kg
1 leg curl 18kg 20
lunges 2 sets 40kg



standing hamstring 3x20 25-32-32kg
seated ham 3x12 45kg
Stiff db 3x20 30kg



plate in between legs 3x15 20kg
Glute bridge 3x20 80kg



Abductor 3x15 73kg
Adductor 4x12 73kg



calves seated lean foward 4x20 50kg
1 leg 3x20 20kg

That was absolutely brutal legs shaking weight pause on squat after deep leg press touching bum unbelievable session feeling so much fuller next few weeks Is going too be insane can’t wait too post soon dryness fullness best products ever mts is king

[DarrenW29]

THURSDAY

chest tricep bicep forearm
CHEST
weighted dips 3x12 10-15-15kg
decline bb 4x12 100kg
decline db fly 4x12 20kg
high incline smith wide grip 4x15 40-60
db incline 3x1226kg
flat plate press 3x12 40kg
cable crossover 3x20 14kg

​TRICEP
rope pushdown 4x12 15kg
superset reverse 4x12 15kg
1 arm rope 4x12 7.5-10kg
reverse 4x12 7.5kg
skull cable behind 4x12-10 20-17kg
kickback cable 4x12 5kg
pushdown v bar 4x15 20-22-22-22kg

​BICEP
standing bicep curl 4x15 12kg
close grip easy bar 3x12 20kg
db curl arm on seat 3x12 12kg
hammer 3x15 20kg
superset seated db hammer 12kg 10
preacher easybar 3x15 30kg

​TRAPS
db shrug 3x20 40kg

​FOREARM
cable curl 3x15 73kg
dumbbell reverse curl 3x15 30kg
reverse forearm curl 3x15 30kg

Great session feeling the pump and everything coming together I think this will be exciting

[DarrenW29]

FRIDAY

BACK HAMSTRING ABD-ADD GLUTE
pull-ups 4x8
superset cable pullover 4x12 32kg
standing bentoverbum out db row 4x15 2x40-2x44kg
seated row middle 4x15 66kg
pulldown 1 arm 3x12-10 20-30-30kg
bb row 3x15 60-100-100kg
pulldown front with handles 3x12 40kg
cable row seated 4x12 35-45-45kg

​lying hamstring curl 3x15 50kg drops
seated ham curl 3x12 52-73-73kg drops
standing hamstring 4x12 18kg
high leg press 5x15 200kg
stiff 3x30 20kg
db between leg 3x15-20 30-40-50kg
abductor 4x12 73kg
adductor 4x12 73-86-86-86kg



Glute bridge 4x20 100kg
calves 4x20 50kg

Great session filling out unbelievably legs hamstrings felt very pumped and back feeling so good now loving this recovery is good no joint issues not chasing weight just volume

[emperorcaliano]

6 weeks mate but I might push it until September as I don’t want too get on stage until I’m absolutely ready now foods high staying nice and dry full and will grow into size with the food being upped 550 protein 800 carbs 40 fats pufa fats low sat fat and let’s see but will start posting photos in the next few weeks can’t wait 💪

You're absolutely right bro, no need to rush, if you don't feel ready, still other comps on the calendar

[DarrenW29]

You're absolutely right bro, no need to rush, if you don't feel ready, still other comps on the calendar

Definitely mate I want too make the mts family proud being a taller bb I need fullness nothing is worse when I loose it all and look small finally filling out next month I wanna change cycle push fullness now

[DarrenW29]

SATURDAY

SHOULDER CHEST QUAD TRICEP
warm up side into rear delt db
rear delt cable 4x15 14-18-18-18kg
rear delt cable high 4x12 18kg
side raise cable 4x20 9-3x14kg
db standing raise 3x12 20-2x22kg
plate press 3x15 80kg
smith behind 3x12 80kg not today

smith front arms close 3x10 80-2x60kg
upright row v bar 3x15 17.5-25-25
front raise cable superset^3x12 7.5kg
machine rear delt 4x20-15 53-3x73kg

​CHEST
machine press 4x20-15-12-20
59-73-86-59
plate press 1arm 3x12 40-50-50kg
incline db fly 4x20 20kg
high incline smith 3x15 60kg
decline db 3x15 30kg
cable Crossover fly 4x15 10kg
dips 3x12



TRICEP
pushdown rope 4x15 20kg
1arm rope 4x15 12.5kg
cable behind head 3x10 5kg
skull crusher rope 3x12 20kg
close grip pushdown 3x12 20kg

Amazing session again weight might not be impressive but we will build that up in the rep ranges so far body is responding very well all things recovering fast minus quads taken longer so didn’t train them today like planned

[DarrenW29]

MONDAY
BACK TRAPS FOREARM TRICEP
​warm up rope pull-ups
pullup 4x10-8
superset rope rull 15 42-3x50
t bar row 3x15 75-100-100kg
db row 3x15 50-2x70kg
seated row middle 3x12 79kg
seated row low 3x12 100-79kg
superset pull behind 3x12 66kg
pulldown front 3x10 59kg
superset 1 arm high row 3x10 39kg
1 arm high row 3x12 25kg
rackpull strapless 1x12 140kg
hypers 3x20 20kg

​TRAPS
Plate shrug 3x20 120
Plate shrug high 3x20 120kg
db shrug 2x20 50kg drops

​FOREARM
reverse curl 3x15 30kg
easy curl 3x20 30-2x35kg
cable curl 3x12 41kg

TRICEP

rope pushdown 4x15 41kg
superset 1 arm pushdown 4x15 18-23kg
1 arm rope 4x15 23kg
Pushdown 4x15 45kg
superset kickback cable 16kg
skull cable behind 1 arm 4x12 23kg

Unbelievable session really feeling it body’s back in a great place food carbs will sit at 750-800g for now and adjust when needed and let the cycle do the work loving this 💪 pics coming next month as we will be changing things again and then boom let’s go

[DarrenW29]

TUESDAY

CHEST DELTS
warm up rotator cuff cable pump chest
flat db press 3x15 40-40-50kg
decline db press 3x15 36kg
Incline db press 3x15 26-28-28kg
flat press plates 3x12 80-120-90
superset cable fly seated middle 3x12 18kg
fly cable seated lower 3x12 14kg
fly cable standing 3x12 18kg
machine press lower 3x20 52kg
machine high press 3x20 52-73-73kg
dips 3x12 bodyweight

DELTS
​warm up side rest superset rear bent over
rear delt bent over cable 4x20 7.5-10kg
high cable 4x20 7.5kg
rear delt machine 3x20 52-3x73kg
rear delt db chest 3x20 14kg
side raise db seated 3x15 16kg
db side shoulder on seat 3x20 10kg
front cable one arm 3x20 5kg
superset upright row cable 3x20 17.5kg
plated shoulder press 3x20 80kg

Did push-up up finisher that was killer
great session focous and pump finding this the absolute best way too train more reps and weight is going up but focus in the pump contraction so far so good 💪

[DarrenW29]

https://i.ibb.co/zN3F1Z1/7-E6-E692-D-A718-448-E-A40-D-A9-D259-E71-AFD.jpg (https://ibb.co/8XybJ9J)

Today skin paper loving this 💪💪

[DarrenW29]

WEDNESDAY

QUAD ABDUCTOR ADDUCTOR
Leg press deep heel to glute 3x15 200-240-240kg drop
wide stance leg press 3x15 200kg
feet inward leg press 3x20 100kg
1 leg press 2x20-15 50kg
leg curl 3x15 66kg
1 leg curl 18kg 20
super leg press
front squat 3x15 50kg
lunges 2 sets 50kg

​standing hamstring 3x20 18kg
lying ham 3x15 50-2x41kg
seated ham 3x12 52kg
Stiff db 3x20 30kg



db in between legs 3x15 50kg
Glute bridge 3x20 80kg
​Abductor 4x15 73kg
Adductor 4x12 73kg

​calves seated lean foward 4x20 80kg
1 leg 4x20 20kg

Great session added front squat in not done them in years legs are absolutely pumped and destroyed

[DarrenW29]

BACK
pull-ups 4x10-8
superset cable pullover 4x15 50kg
db row 3x20 50kg
meadows row 3x15 20-2x30kg
seated row middle 4x15 65kg
pulldown front 3x10 50-2x75kg
pulldown 1 arm 3x12 20-25-30kg
cable row seated 3x12 45



CHEST
weighted dips 3x10-12 20kg
decline bb 3x15 100kg
decline db fly 3x12 20kg
high incline db fly 3x12 20kg
high incline db press 3x12 26-30-34kg
flat press plate 3x12 90kg
cable crossover 3x20 14kg


​TRICEP
close grip < not yet
rope pushdown 3x12 20kg
superset reverse^ 4x12 12.5kg
1 arm rope 3x12 10kg
reverse super ^3x12 10kg
skull cable behind 3x12-15 7.5kg
kickback cable 3x15 7.5kg
pushdown v bar 3x15 30–40-40kg


​TRAPS
plate shrug 3x20 130kg
plate shrug bent over 3x20 130kg

REAR DELT
​db rear standing 3x20 14kg
machine rear delt 3x20 53kg
rear delt cable 3x20 5kg

Unbelievable session training changed no arm days now just adding them in and doing a good second back session hitting rear delts 3 times a week too again weight might no be impressive but the days of 180 80-90kg dumbbells are done once in a while do it got too be smart

[DarrenW29]

FRIDAY

HAMSTRING ABD-ADD GLUTE QUAD
​lying hamstring curl 4x15 50kg
standing hamstring 3x15 18kg
seated ham curl 3x12 52-73-52kg
high leg press 4x15 200-3x300kg
stiff 3x20 40-2x50kg
db between leg 3x20 50kg
abductor 4x12 100kg
adductor 4x12 79kg

​QUAD
leg curl 4x20 66kg drops
hack squat 3x15 100-140-140kg
db 1 leg squat 3x15 40kg



Glute bridge 3x20 80kg
calves 3x20 90kg drop

Insane pump great session appetite little low today

[DarrenW29]

​SUNDAY
SHOULDER CHEST TRICEP
warm up side into rear delt db
rear delt cable 4x15 18-3x23kg
rear delt cable high 4x15 18kg
side raise cable 4x15 14kg
db standing raise 3x12 22kg
plate press 3x20 80kg
smith behind 3x12-10 60-80-80kg
upright row v bar 3x15 36-45kg
front raise cable superset^3x15 14kg
machine rear delt 3x20 52-73


​CHEST
machine press 3x15-12 59-73-86
plate press 3x12 80-1x120kg 10
High incline db 3x15 30kg
decline db press 3x15 30-1x40kg
incline db fly 3x15 20kg
flat db fly 3x15 20kg drops

​TRICEP
pushdown rope 4x15 20kg
1arm rope 4x15 12.5kg
cable behind head 3x10 5kg
skull crusher rope 3x12 20kg

Great session really enjoy this foods high digestion is perfect going too change compounds this month try tren e put back on size then get photos up need too be full 280s again over did the diet dropped way too quick looked tiny flat stringy

[DarrenW29]

MONDAY
BACK TRAPS FOREARM
warm up rope pull-ups
pullup 4x10
superset ropepull 4x15 50kg
t bar row deep 3x20 60-80-80kg
meadow row 3x15 40-60-60kg
db row 3x20 50kg
seated row middle 3x20 85kg
pull behind 3x15 65kg
pulldown front 3x10 65kg
1 arm high row 3x12-10 41-54-54kg
hypers 3x20kg
rackpull wide work up in 12s 1x12 180kg
hypers 3x20 20kg



TRAPS
Plate shrug 3x20 120
Plate shrug high 3x20 120kg
db shrug 3x20 50kg drops



FOREARM
reverse curl 4x12 35kg
easy curl 4x20 35kg
cable curl 3x12

great session need too improve pull-ups never done them really and feeling the difference a lot something which will bring way more of a wider back

[DarrenW29]

TUESDAY
CHEST DELTS BICEP

CHEST
warm up rotator cuff cable pump chest
flat db press 3x15 50kg
decline db press 3x15 40kg
high Incline db press 5x15 34kg
flat press plates 3x12-8 80-2x120kg drops
superset cable fly seated middle 3x12 18kg
fly cable seated lower 3x12 14kg
fly cable standing 3x12 32-2x27kg
machine press lower 3x20 52kg
machine high press 3x20 52kg
dips machine 4x15


DELTS
warm up side rest superset rear bent over
rear delt medows seat 4x30 20-3x30kg drops
rear delt db 3x15 14kg
side raise chest on seat 3x20 10kg
high cable 3x15 7.5kg
rear delt machine 3x20 59kg
db front raise 3x12 20kg drops
upright row cable 3x20 22-2x25kg
plated shoulder press 3x15-12 80-2x120kg
side raise 3x15 14kg


BICEPS
standing db easy curl 4x12 30kg
bicep curl on seat 3x12 16kg
preacher curl curl machine 3x15 41kg
hammer curl db 3x15 20kg
^super seated hammer 3x12 14kg
concentration curl db 3x12 20kg

great session did John meadows rear delt routine unbelievable stable this will bring brand new growth ready for this month cannot wait

[DarrenW29]

WEDNESDAY
QUAD ABDUCTOR ADDUCTOR
Leg press deep heel to glute 3x15 300kg drops 65 reps total
wide stance leg press 3x20 150kg
feet inward leg press 3x20 150kg
1 leg press 2x20-15 50-100-150kg
leg curl 3x20 66kg
1 leg curl 3x20 25kg
front squat 3x15 80kg
lunges 2 sets 50kg

​standing hamstring 4x20 25-39-59-59kg
lying ham 3x15-12 73kg
seated ham 4x15 32-39-45-52kg
db in between legs 3x20 50kg
Stiff db 3x20 32kg
front squat 3x15 80kg
lunges 2 sets 50kg
Glute bridge 3x20 120kg

​Abductor 4x15 73-3x86kg
Adductor 4x15 100kg
​calves seated lean forward 4x20 50kg
1 leg 4x20 20kg

Unbelievable session legs are absolutely destroyed going too change cycle up the test add tren e and this will be the stack going forward I’m going too post photos Saturday then again in 3 weeks as I push test up tren going too be crazy combined with others will detail it out soon

[DarrenW29]

THURSDAY
BACK CHEST TRAPS REAR DELT



BACK
assisted pull-ups machine 4x12
pulldown middle 5x12 85kg
superset cable pullover 5x12 25kg
seated row middle 4x15 85kg
db row 3x20 50kg
pulldown 1 arm 3x12 30-35-40kg
wide grip bb row 3x20 60kg



CHEST
Plate press 3x12 120-160kg drops
decline bb 3x15-10 60-100 100kg
decline db fly 3x20-12 20-26-30kg
high incline db fly 3x12 20kg
high incline db press 4x-12 26-30-36-40kg
cable crossover 3x15 10kg

TRAPS
plate shrug upright 4x20-15 130-170-2x220kg
plate shrug bent over 3x20-15 170kg


​DELTS
db rear medow style 3x20 12kg 2 sec hold
machine rear delt 3x-15 53kg
rear delt cable bent over 3x15 5kg
side raise machine 3x20 54kg

Great session no more cramping which is good lastnight has minor cramp and I’ve now added things too prevent that 20g salt potassium tab pre post magnesium zinc calcium vit d taurine 10g pre 5g post b12

[DarrenW29]

FRIDAY

HAMSTRING ABD-ADD GLUTE QUAD

HAMSTRING
lying hamstring curl 4x12 50kg
standing hamstring 3x15 39kg
seated ham curl 3x15 52kg 3-4 sec holds
high leg press 4x30 150kg
stiff 3x20 32kg

db between leg 3x20 50kg
abductor 4x15 100kg
adductor 4x15 79-86-100–100kg



QUAD
leg curl 4x20 66-73-86-86kg
smith squat 2x15 100-140kg 2 drops 15 reps
db 1 leg squat 2x12 20kg each hand

CALVES
calves 5x20 50kg

Unbelievable session Legs absolutely fried feeling extremely pumped as carbs are still high but loving this once stuff comes cycle will be updated and I won’t be changing over from this high test and tren are the stable in this plan as these are key too absolute growth will update soonish

[DarrenW29]

SATURDAY
SHOULDER CHEST BICEP
warm up side into rear delt db
rear delt cable 4x15 23-2x27kg
rear delt cable high 4x15 18kg
side raise cable 4x15-12 14-2x18kg
db standing raise 3x12 22kg
rear delt db medows 3x25 20-30-30kg drops
plate press 3x20-15 80-120-120kg-80kg drops 5 sets no rest 8 rep
smith behind 3x20 40kg 15 sec rest
upright row v bar 3x15 45-50-50kg
front raise cable superset^3x15 14kg
machine rear delt 3x20 52kg


​CHEST
Flat plate press 3x15 130kg
high incline db press 3x15 34kg
machine press 3x20 52-66-66kg
decline db press 3x15 34kg
incline db fly 3x15 20kg
fly machine 3x15 73-79-79kg

BICEP
​standing db easy curl 3x15 30kg
bicep curl on seat 3x12 14kg
preacher curl machine 3x15 41kg
hammer curl db inside 3x15 20kg

Great session last pin today until stuff comes but cannot wait for this month

[DarrenW29]

Today different session less volume but loved it didn’t track workout but it was chest delts bicep

[DarrenW29]

No training today rest got some bloods just liver kidney ck cholesterol and blood pressure checked back on it tomorrow 💪 and cycle update

[DarrenW29]

Wednesday
BACK TRAPS FOREARM TRICEP
pullup machine 4x15-12
db row 3x20 50kg
t bar row 3x15 60-100-120kg
meadow row 1arm 3x15-12 60-80-80kg
bb row wide grip 3x15 2x80-120kg
seated row middle 3x15 95-105-105kg
pulldown middle back 3x15 73kg
behind 3x15 73kg
hypers 3x12 70kg



TRAPS
Plate shrug 3x15 120kg
Plate shrug high 3x20 120kg
db shrug 2x30 32kg



FOREARM
reverse curl 3x15 35kg
easy curl 3x15 35kg
cable curl 3x20 23kg



TRICEP
rope pushdown 4x15 41kg
1 arm pushdown reverse 4x12 14kg
1 arm rope 4x15-12 23-27-32-32kg
cable 1 arm skull 4x12 18-23kg
skull cable behind 4x12 32kg
pushdown v bar 3x15 30kg

[DarrenW29]

​THURSDAY
CHEST SHOULDER BICEP

​CHEST
dips 3x10 20kg
decline bb press wide 3x12 100-120-120kg drops
plate press 3x12 140kg drops holds
decline db fly 3x15 24kg
machine press 3x20 66-52-52kg
fly machine 3x12 3 sec negative hold 79kg

​warm up side into rear delt db
rear delt db 3x15 20kg
rear delt cable high 4x15 18kg
side raise cable 3x15 14-18-18kg
db seated chest on seat 3x12 12kg
plate press 3x20-15 80kg
upright row v bar 3x15 50kg
front raise cable superset^3x15 18kg
machine rear delt 3x20 52kg


BICEP
​standing bb easy curl 3x12 30-40-45kg
preacher curl 3x15 41kg drops holds
hammer curl db inside 3x15 20kg
superset seated ^12kg 12

Chest really responding got blood back cholesterol good 3.7 liver good kidney ck little high though but just watching it overall keeping this 3 times a week chest photos will come

[DarrenW29]

HAMSTRING
seated ham forward 4x15 66-3x73kg
seated ham back 4x12 52kg
lying hamstring curl 4x12 50kg
standing hamstring 3x20-15 39kg​
stiff 3x20 32kg
​abductor 4x20 73kg
adductor 4x20 73kg

Calves
3x20 60kg
Superset machine 20
1 leg drop 20

Great pump couldn’t do extra as I got a mild internal bleed in quad it’s healing now got it since Sunday be gone by tomorrow as pain basically gone had internal bleed lots due to being on a blood thinner so did what I could hamstrings fried

[DarrenW29]

SATURDAY
BACK CHEST REAR-SIDE DELT TRICEPS
assisted pull-ups machine 4x12
bb row wide grip from floor 3x15 60-100-100kg
rack pulls shins 2x10 140-180kg
pulldown middle 5x12 85-75kg
50kg 3x10
cable pullover 3x15 22kg
seated row middle 3x15 75kg
pulldown 1 arm 2x12 30kg


​CHEST
machine fly 3 sec neg 3x12 79kg
decline db press 3x10 100-120kg
high incline db deep 3x15-12 26kg
high incline db fly 3x10 14kg iso hold
cable crossover 3x15 10kg
dips assisted machine 3x15



TRICEP
rope pushdown 3x12 41-51-64kg
superset reverse^ 3x15 14-23kg
1 arm rope 3x12 27kg
kickback cable 3x12 18kg
skull cable behind 3x12-15 7.5kg


​DELTS
rear cable 3x20 23kg
rear delt high cable 3x15 18kg
front db 3x12 20kg

Out of stuff but cycle will be
2gram test cyp
1000mg eq
600mg deca
400mg mast e
30mg superdrol

[DarrenW29]

Mild flu hit Sunday going to rest again today it’s pretty much gone 90 percent but tomorrow I’m fully ready to go it sucks but little rest until better won’t to much harm have to be 100 percent 4 people in the gym had it so it’s been going about

So tomorrow back in the gym thanks too mts stuff came ready to inject cycle will be

😁😁
2gram test cyp
1200mg tren e
1000mg eq
600mg deca
400mg mast e
30mg superdrol < appreciate this a lot♥️ one time trial

Will pin today
https://i.ibb.co/F7HxgvY/6-DD507-EB-1582-4363-9348-58-D5-BFB0-FD6-A.jpg (https://ibb.co/q1JykGg)
https://i.ibb.co/bNCGTTV/CFA05-EB0-9-CD2-42-BD-9-EE0-11705-B8-B7-D5-A.jpg (https://ibb.co/F8yd221)
https://i.ibb.co/CBLSMbs/8-B174-B57-3-CD5-46-FB-A0-EE-4-D1-DAD4515-CF.jpg (https://ibb.co/BLkYryK)

[DarrenW29]

As much as it sucks had too rest definitely flu as I said earlier most in the gym have got it but Monday I will be ready as feeling bit better so let’s start Monday and 2 weeks photo updates definitely

[DarrenW29]

https://i.ibb.co/FXjcqFk/E6798-BBE-5029-4-BF2-91-BE-BDE4-BF68340-C.jpg (https://ibb.co/8bSG4Hn)

selfie
Cannot wait for Monday pin try superdrol first time pushing test this high see how I respond and eq at 1000mg

still dryish here but the mast tren was something else veins looked crazy but cannot wait too try this I think it’s good to trial different stacks

[DarrenW29]

Thanks again bigdaddy mts got tren e too add Monday even better https://i.ibb.co/mNRXHMG/14-C6-E5-C2-519-E-4338-909-A-89-AA031142-E8.jpg (https://ibb.co/BnfrgSt)

[DarrenW29]

MONDAY
BACK TRAPS FOREARM TRICEP
pullup machine 4x12
meadow row 1 arm 3x10 60-80-100kg
t bar row 3x12 100kg
high cable row 3x12 45g
bb row wide grip 3x10 140-160kg
seated row middle 3x15 85kg
behind pulldown 3x12 73kg
hypers 3x12 70kg

TRAPS
Plate shrug forward 5x15 120kg
Plate shrug high 5x15 120kg

FOREARM
reverse curl 3x15 35kg
easy curl 3x15 35kg
cable curl 3x20 23kg

TRICEP
rope pushdown 3x12 50kg
1 arm pushdown reverse 3x15 23kg
1 arm rope 3x12 23kg
cable 1 arm skull 3x12 14-18-18kg
skull cable behind 3x12 32kg
pushdown v bar 3x15 30kg

Injections done superdrol in so stoked for this will see how I respond to the higher test this month workout was good felt strong still got mild aches but a few are of the gym sick sure it will pass this week can still train hard so this good

[DarrenW29]

TUESDAY
CHEST DELTS BICEP
warm up rotator cuff cable pump chest
flat plate press 4x12 120kg 1x160kg
decline bb press 3x10-8 100-120-130kg
high Incline db press 4x15 32kg
cable fly seated middle 5x12 18kg
fly cable seated lower 5x12 14kg
machine press 2x20 56kg

warm up side rest superset rear bent over
rear delt medows seat 4x20 20kg
rear delt db cable 4x15 16kg
side raise cable 4x12 14kg
plated shoulder press 4x12 80kg
front raise cable 2x15 32kg

standing db easy curl 3x12 35kg
bicep curl on seat 3x12 14kg
preacher curl curl machine 4x12 41kg
hammer curl db 3x15 20kg
seated hammer 3x12 14kg

Great session today flu 95 gone thankfully definitely was a cold glad I caught it early

pump was intense will weigh myself next week and every 3 weeks now update with photos

[DarrenW29]

WEDNESDAY
QUAD ABDUCTOR ADDUCTOR
Leg press 3x15 250-300-430kg
wide stance leg press 3x20 250kg
feet inward leg press 2x20 250kg
1 leg press 2x20 150-170kg
leg curl 3x20 73-86-86kg
1 leg curl 2x20 32kg drop

HAMSTRING
standing hamstring 4x20 39kg
lying ham 3x12 52kg
seated ham 3x15 66-79-86kg
Glute bridge 3x20 80kg 20 sec rest

Abductor 4x15 73-3x86kg
Adductor 4x15 100kg

calves seated lean foward 4x20 50kg
1 leg 4x20 20kg

Great session pump was unbelievable superdrol it must be it’s a different pump feeling like skin bursting felt everything

flu is gone now feeling full of energy and maybe it’s early that’s 2ml eq done and my hunger is insane absolutely love the eq and being able to use this at 1g very thankful excited for the coming weeks

[DarrenW29]

THURSDAY
BACK CHEST REAR DELT

BACK
assisted pull-ups machine 4x15
pulldown middle 4x12 73kg
pulldown 4x12 59kg 66kg
cable pullover 3x15 22kg
db row 2x20 50kg
seated row middle machine 3x12 66-86-105kg
pulldown 1 arm 3x12-10 35kg


CHEST
decline bb wide grip 3x8 140kg no failure
flat db press 3x10 42kg
incline smith high wide grip 3x12 80-120 drops
cable incline press 3x12 12.5kg
machine fly 3x15 100kg 3 sec negative
high incline cable fly 4x12 10kg
cable crossover 4x15 14kg


TRAPS
db shrug 3x20 50kg
plate bent over 3x12 130kg

DELTS
rear cable bent 3x12 23kg
rear delt high cable 3x12 10kg
machine rear 4x15 86kg

Another unbelievable session pump was crazy sweating energy up

Workout 10/10
Focus 10/10
pump 10/10

also feeling strong and in a good place going too keep pushing and still got another chest session so proof even doing chest more in a week you can progress and my chest is sore from Tuesday session still everything feels kicked in

[DarrenW29]

FRIDAY

HAMSTRING ABD-ADD GLUTE QUAD
HAMSTRING
seated ham forward 4x15 66-73kg
lying hamstring curl 4x12 50kg
standing hamstring 3x15 32kg
high leg press 3x20 200kg
stiff 3x20 42kg
db between leg 3x15 50kg
abductor 4x20-15 73-73-86-100kg
adductor 4x20 73kg



QUAD
leg curl 4x20 66kg
smith squat 3x12 120-160-200kg
lunges 2x50kg
glute bridge 3x20 80kg


calves
4x20 80kg

Back feeling strong loving this pumps are unbelievable just 1 set I’m so pumped but pushing weight back up slowly photos in 2 weeks going too see huge gains can feel it like I’m growing daily again loving this again without mts not possible appreciate this more than words can even describe let’s keep pushing

[DarrenW29]

SATURDAY
CHEST SHOULDER BICEP

CHEST
decline db press 3x12 50kg
decline db fly 3x10 32-40-40kg
machine press high 3x12 73kg
plated incline 3x8 120-140-160kg

warm up side into rear delt db
rear delt db bent over 3x20 32kg
rear delt cable high 3x15 18kg
db chest on seat side raise 3x12 12kg
plate press 3x12 80-120kg
upright row v bar 3x15 30-37kg
front raise cable superset^3x15 7.5kg
machine rear delt 3x15 73kg


decline db curl 3x12 16kg
preacher curl 4x12 50kg
cable curl 3x12 10kg
super pulldown curl hands up
hammer curl db inside chest 3x12 40kg
seated hammer 3x12 16-18-20kg

Another unbelievable session I feel very strong and the pumps are absolutely mind blowing like never felt so pumped until now this is crazy growing by the week now

[DarrenW29]

MONDAY
BACK TRAPS FOREARM TRICEP

BACK
pullup machine 4x15
meadow row 1 arm 3x12-10 65-80-105kg
t bar row 3x12 105-130-130lg
bb row wide 3x12 100-140-160kg
high cable row 3x12 45g
seated row middle 3x12 79kg
behind pulldown 3x12 75-85-85kg
hypers 3x12 plate 25kg

TRAPS
Plate shrug forward 3x12 130kg
Plate shrug high 3x12 130kg

FOREARM
reverse curl 4x15 35kg
cable curl 4x15 23kg

TRICEP heavier stack
rope pushdown 3x12 25kg
1 arm rope 3x12 12.5kg
1 arm pushdown reverse 3x8 12.5kg
cable 1 arm skull 3x12 12.5kg
skull cable behind 3x12 32kg
pushdown v bar 3x15 30kg

Another great start to the week the pumps are just unbelievable struggle too move feel so pumped loving it 2 week updates

One thing went to pin into glute pulled back syringe the stopper came out lost all my oil struggling to pin here could have cried so much absolutely gutted had to start over won’t be doing glutes now as can’t reach gutted still but it is what it is started again pinned quads chest and killed my session

[DarrenW29]

TUESDAY
CHEST DELTS BICEP
warm up rotator cuff cable pump chest
flat plate press 3x12-10-8 160-200-220kg
decline bb press 3x8 140-150 7-100kg drops
high Incline db press 3x15-12 36-36-50kg
cable fly seated middle 4x12 18-23-27kg
fly cable seated lower 3x12 18kg
machine press 2x20 56kg

warm up side rest superset rear bent over
rear delt medows seat 3x20 20kg
rear delt cable high 3x15 10-12.5-12.5kg
side raise cable 3x12 10kg
front raise cable 3x12 10kg
plated shoulder press 3x12 80-100-100kg


standing db easy curl 3x12 30kg
bicep curl on seat 3x12 14kg
preacher curl curl machine 3x15 41kg
superset pulldown curl 12
hammer curl db 3x15 20kg
seated hammer 3x10 16kg

Great session strength progressing fast feeling great pumps and amazing workouts

[DarrenW29]

FRIDAY
HAMSTRING ABD-ADD GLUTE QUAD

HAMSTRING
seated ham forward 3x12 86-100-115kg 6 drop
seated ham back 4x15 66kg
lying hamstring curl 3x12 50kg
standing hamstring 3x15 18kg
high leg press 3x20 200-250-300kg
db between leg 3x12 50kg
stiff bb 3x20 80kg
abductor 4x20 73-86-86-86kg
adductor 4x15 73kg
glute bridge 3x20 120kg

QUAD
leg curl 4x20 45-66kg
front squat 3x8 80kg
lunges 2x50kg


calves
4x20 100kg
4x15 1leg 30kg

Another solid session front squat felt a bit off was tired really not good but next session is quad focus

[DarrenW29]

THURSDAY
BACK CHEST TRICEP REAR DELT

BACK
assisted pull-ups machine 3x12
pulldown middle 4x10 75kg
pulldown 4x10 55kg
seated row 3x12 85kg
cable pullover 3x12 32kg
pulldown 1 arm 3x12-10 25-30-40kg


CHEST
decline bb press 3x10 120-140kg
incline plate 3x10 120-160kg
cable incline press 3x12 25-32kg
machine fly 3x12 79kg
incline cable fly 3x12 14kg
cable crossover 3x15 14kg


TRICEP
rope pushdown 3x15 41kg
reverse 3x12 23kg
1 arm rope 3x12 18-23-27kg 8
kickback cable 3x12 18kg
skull cable behind 3x10 23kg



TRAPS
cable shrug 3x20 25-40-52kg


DELTS
rear cable bent 3x12 10kg
rear delt high cable 3x12 10-12.5-15kg
machine rear hands side 4x12 45-52-66-73kg

Another solid session feeling just crazy pumps

[DarrenW29]

BACK
pullup machine 3x15
meadow row 1 arm 3x15 60kg
t bar row 3x10 100-140kg
bb row wide 3x12-8 100kg-140-180kg
high cable row 3x10 50kg
pulldown front 3x10 65kg
behind pulldown 3x10 85kg
hypers 3x12 plate 25kg

TRAPS
Plate shrug forward 3x12 110-150-150kg
Plate shrug high 3x12 150kg

FOREARM
reverse curl 4x15 35kg
cable curl 4x15 23kg

TRICEP heavier stack
rope pushdown 3x12 41
1 arm pushdown reverse 3x10 12.5kg
cable 1 arm kickback 3x10 18kg
db behind 3x10 16-18-20kg
pushdown v bar 3x15 35-37-45kg

Great start to the week another solid back session few days lowered food now push carbs today

[DarrenW29]

TUESDAY
CHEST DELTS BICEP
warm up rotator cuff cable pump chest
decline bb press 2x10 120-140kg drops
machine press 3x12 73kg
superset machine fly 10 100kg
high Incline smith 3x10 80-120-120kg
cable fly seated middle 3x-12 27kg
fly cable seated lower 3x12 18kg


warm up side rest superset rear bent over
rear delt medows seat 3x20 30kg
rear delt cable high 3x15 18kg
side raise cable 3x15 14-18-18kg
front raise cable 3x12 14kg
smith press 3x12 60kg


BICEP
bicep curl decline 3x12 14kg
preacher curl curl machine 3x15 45-50kg
superset pulldown curl 12
hammer curl db 3x15 20kg
seated hammer 3x10 16kg

Another one done went lighter on press for delts as was totally fatigued after chest

[DarrenW29]

THURSDAY
BACK CHEST TRICEP REAR DELT

BACK
pulldown middle back 3x10 75-85-95kg
pulldown straight 3x10 75-85-85kg
seated row 3x12 85kg
cable pullover 3x10 22kg
pulldown 1 arm 3x10 40kg
rack pull 2x10 140-220kg
pullover seated cable 3x12 45-52kg


CHEST
plate press 3x12 120kg
incline plate 3x10-12 120-170kg drops
cable incline press 3x15 10kg
incline cable fly 3x12 10kg
cable crossover 3x15 10kg


TRICEP
rope pushdown 3x15 41kg
reverse superset ^ 23kg 15-8-8
1 arm rope 3x10 18kg
kickback cable 3x12 14kg
skull cable behind 3x10 18kg



TRAPS
cable shrug 3x20 52kg


DELTS
rear cable bent 3x12 10kg
rear delt high cable 3x12 15-12.5-12.5kg
machine rear hands side 4x12 52-66-73-79kg


Another top session tomorrow will be quad day look forward too that nothing else to report everything going good

[DarrenW29]

FRIDAY
QUAD ABDUCTOR ADDUCTOR
Leg press deep 4x15 200-250-300-350kg 8
wide stance leg press 3x20 250kg
1 leg press 2x20 50-70kg
smith squat 3x10 120-160-200kg drops
leg curl 3x20 52kg
1 leg curl 2x15 25kg

HAMSTRING
standing hamstring 3x20 39kg
lying ham 3x12 50kg
seated ham 3x15 66-79-86kg
Glute bridge 3x20 80kg 20 sec rest

Abductor 4x15 100kg
Adductor 4x15 73-86-100-100kg

calves seated lean foward 4x20-30 60kg

Very hard session today but pushed through

[DarrenW29]

Week of training complete
Slightly niggled my wrist with wide grip smith but hopefully nothing too bad still train through it double wrap it

Loving the stack but noticing bit water from test I’m going too try the impossible no test next with eq base I truly love eq I think it shines massively in look with tren deca mast just crazy the superdrol is some magic stuff too very potent

Will get photos over next week need too shave too gorilla mode or just keep it lol

[DarrenW29]

Today was back tricep traps didn’t fully write the workout just went by feel today very good contraction pump weights 296.6lbs want to hit 300 this week then hold this really seeing the delts pop now like never before always had weaker delts but they are definitely growing well

[DarrenW29]

Chest delts again didn’t track session went by feel all 15 reps on chest was unbelievable what a pump body joints need a rest and last week wide grip smith slightly sprained wrist but wrapping it and training through it so should heal quickly still did decent weight but feeling good and growing unbelievably thanks to mts so happy

[DarrenW29]

WEDNESDAY
HAMSTRING ABD-ADD GLUTE QUAD

HAMSTRING
seated ham forward 3x12 86-100-116kg 6
seated ham back 3x15 66-73kg
lying hamstring curl 3x12 66-50kg
standing hamstring 3x15 18-25kg
high leg press 3x15-20 200kg
stiff bb 3x12 80-140kg
abductor 4x20 73-86-86-86kg
adductor 4x15 73kg
glute bridge 3x20 80kg


QUAD
leg curl 4x20 45kg

calves
4x15 100kg

tracked today good hamstring session again great pump wrist healing will fully heal healed hopefully by next week definitely just bruised the bone

[DarrenW29]

THURSDAY
BACK CHEST TRICEP REAR DELT

BACK
pulldown middle back 3x10 85-95-105kg
pulldown straight 3x10-8 85-95-95kg
seated row 3x12-10 105-115-125kg
cable pullover 3x12 32kg
pulldown 1 arm 3x10 40kg
rack pull 2x10 140-220kg
pullover seated cable 3x10 41-45kg


CHEST
plate press 3x12 120-160-160kg rest go again
superset fly 12 18kg
incline plate 3x10-12 120-120kg
cable incline press 3x15 10kg
incline cable fly 3x12 10kg
cable crossover 3x15 10kg


TRICEP
rope pushdown 3x15 41-50-50kg
reverse superset ^ 3x10 18-23-23kg
1 arm rope 3x10 18-23-23kg
kickback cable 3x12 14-18-18kg
skull cable behind 3x10 18kg


DELTS
rear cable bent 3x12 14-18-23lg
rear delt high cable 3x12 14kg
machine rear hands side 3x12 52kg

Great session pump

[DarrenW29]

FRIDAY

DELTS
smith press 3x10-8 80-100-100kg
plate press 3x10 60-80-80kg
side delt cable 3x12 5-7.5kg
side raise machine 3x15 full stack
rear delt machine 4x12 59-66-66-66kg
rear delt cable 3x12 15kg
front raise 3x12 7.5-10-10kg

CHEST
machine fly chest 5x12 73-86-100-100kg
machine press 5x12 59-73-86-86-100kg
cable crossover 4x15 18-23kg


BICEP
Hammer rope 4x12 41kg
cable curl 4x15 10kg no rest
hammer rope high 4x12 41kg

Great session and pump

[DarrenW29]

MONDAY
BACK TRAPS FOREARM TRICEP

BACK
pulldown front 3x12-10 85-95-105kg
meadow row 1 arm 3x15-10 60-80-80kg
t bar wide 3x12 80-100-140kg
high cable row 3x12 73kg
low cable row 3x12 50kg
hypers 3x12 plate 25kg

TRAPS
Plate shrug forward 3x12 150-190-190
Plate shrug high 3x12 190kg

FOREARM
cable curl 4x15-20 27kg

TRICEP heavier stack
rope pushdown 3x12 30kg
1 arm pushdown reverse 3x10 15kg
cable 1 arm kickback 3x12 10-12.5-15kg
db behind 3x8-6 20-26-20lg
pushdown bar 3x15 32kg

First week another good session last week will update photos nearly out of gear going to change it up try high eq as base love eq

[DarrenW29]

TUESDAY
CHEST DELTS BICEP
warm up rotator cuff cable pump chest
flat plate press 3x15 120-160-200kg
machine press 3x15 52kg
machine fly 15 73kg
high Incline smith 3x10-8 80-120-140kg
cable fly 3x12 14kg
fly cable seated lower 3x12 18-23-27kg

Didn’t track bicep or delt was absolutely drained after this session today

[DarrenW29]

WEDNESDAY

QUAD ABDUCTOR ADDUCTOR
Leg press deep 3x15 200-250-300kg
superset leg curl 44kg 15
wide stance leg press 3x15 200kg
smith squat 3x15 80-120-160kg
1 leg curl 3x15 25kg


​HAMSTRING
standing hamstring 3x20 25-39-45kg
lying ham 3x10. 50kg
seated ham 3x15 66kg
stiff bb 3x15 60kg

​Abductor 4x15 73kg
Adductor 4x15 73kg​
calves seated lean foward 4x20 50kg

What a great session today slow on negative positive the pump was unbelievable painful with superset

[DarrenW29]

One thing I need to work on posing and build a wider back next few month focus is back really connect keep everything slow control squeezing

And work on proper posing very tight
https://i.ibb.co/SJ7QkRB/80278-C2-A-53-CB-42-F4-9762-6-DE8-FD1-A7-F75.jpg (https://ibb.co/SJ7QkRB)

[DarrenW29]

THURSDAY
BACK CHEST REAR DELT

BACK
pulldown middle back 3x12 85kg
pulldown straight 3x10 65kg
seated row v bar 3x12 55kg
cable pullover 3x12 20kg
pulldown 1 arm 2x10 35kg drop
rack pull 2x15 140kg not yet
pullover seated cable 3x10 20kg


CHEST
decline bb 3x12-10 100-120-140kg 8
incline plate 3x12 120kg
incline cable fly 3x12 10kg
cable crossover 3x15 12kg


TRAPS
cable shrug 3x20 52kg


DELTS
rear cable bent 3x12 10-12-15kg
rear delt high cable 3x12 10kg
machine rear hands inside 3x12 59kg

Another good session today pump was great pushing the food slightly but not crazy

[DarrenW29]

Just arms abs didn’t follow a plan just destroyed them

[DarrenW29]

MONDAY
BACK TRAPS TRICEP

BACK
pulldown front 3x12-10 79-86-86kg
high cable row 3x10 64-73-73kg
low cable row 3x10 73-91-91kg
bb row 3x12 100-140-140kg
rack pulls 3x12 140kg
seated row wide 3x12-10 84-100-100kg
hypers 3x12 plate 25kg

TRAPS
Plate shrug forward 3x12 140-190kg
Plate shrug high 2x12 250kg

TRICEP heavier stack
rope pushdown 3x15 20kg
1 arm pushdown reverse 3x12 10kg
cable 1 arm kickback 3x10 10kg
pushdown bar 3x12 30kg

Good start to the week
Need to book for deep tissue never had this done but I’m extremely tight it’s not good at all back shoulders are a must

[DarrenW29]

TUESDAY
CHEST DELTS BICEP
warm up rotator cuff cable pump chest
flat plate press 3x15 120-160-200-220kg
incline plate press 3x12 120-160kg
machine press 3x12 66-73-73kg
machine fly 15 73kg
cable fly crossover 3x15 14-17-17kg
fly cable seated lower 3x12 14kg


warm up side rest superset rear bent over
smith press 3x10 60-80-100kg
rear delt machine 3x12 59-66-73kg
rear delt cable high 3x10 10kg
side raise machine full stack 3x15
front raise cable 3x12 9-14-14kg



BICEP
bicep curl decline 3x12 12kg
preacher curl curl machine 3x15 32kg
pulldown curl 35kg 12
hammer curl rope 3x12 25kg
seated hammer 3x10 16kg

Great session good pump
All sessions are low rest keeping blood in the muscle

[DarrenW29]

WEDNESDAY
QUAD ABDUCTOR ADDUCTOR
Leg press deep 3x20 200-250-250-300kg
^superset smith squat 3x10 120-120-160kg
leg ext 3x20 66kg
wide stance leg press 3x15 150kg


HAMSTRING
seated hamstring 3x15 59kg
standing hamstring 3x15 25kg
lying ham 3x15 50kg
stiff bb 3x15 60kg


Abductor 4x15 73kg
Adductor 4x15 73kg

calves seated lean foward 3x15 90kg
1 leg 3x15 25kg

Brutal session today have too drink a ton of water got some bad cramping

[DarrenW29]

THURSDAY
BACK CHEST TRICEP REAR DELT

BACK
pulldown middle back 3x10 86kg
superset pullover seared 3x10 41kg
pulldown straight 3x12 73kg
superset rope 3x15 15-20-20
seated row cable 3x15 50-65-65kg
pulldown 1 arm 2x8 35kg < shoulder pain



CHEST
decline bb wide grip 3x15-12-6 120-140-160kg
flat press plated 3x12 120kg
incline cable fly 3x12 18kg
machine fly 3x15 86kg
superset machine press 3x12 56-66-66kg


TRICEP
cable pushdown 3x15 15-20-20kg
reverse 3x12 10-12.5-12.5kg
1 arm rope 3x12 10kg
kickback cable 3x12 10kg
rope pushdown 3x15 27kg



TRAPS
cable shrug 3x20 32-40-40kg


DELTS
machine rear hands inside 5x12 59kg

Great session again finally fixed the cramps electrolytes 3gallon of water 30g salt 30g taurine

Goal get 180 wide grip

[DarrenW29]

MONDAY
BACK TRAPS FOREARM TRICEP

BACK
pulldown front 3x12-10 86-86kg
high cable row 3x10 73kg
bb row 3x12 140kg
Dorian dead 3x10 140kg
low cable row 3x10 63-73-73kg
seated row cable 3x12 65-85-85kg

TRAPS
Plate shrug forward 3x15 150kg
Plate shrug high 3x15 150kg

FOREARM
reverse curl 4x15 40kg
cable curl 4x15 25-25-30-30-30kg

TRICEP heavier stack
cable pushdown 3x15 20kg
cable in front 3x15 10-12.5-15kg
cable 1 arm kickback 3x12 12.5kg
pushdown bar 3x12-8 30-50-50kg

Good start to the week needed the extra rest days backs in bits today good bits new month too kill it want to fully hit that 300 scale weight end of the month weight now 293 just got 3ml tren e left 2ml test c left will change cycle feel eq as base would be king food sitting at 6000

[DarrenW29]

TUESDAY
CHEST DELTS BICEP
warm up rotator cuff cable pump chest
flat plate press 3x15-12 120-160-200kg
incline plate press 3x12-8 120-160-200kg
machine fly 3x12 73-86kg
machine press 3x15 73kg
cable fly crossover 3x15 12-14-17kg



warm up side rest superset rear bent over
rear delt machine 3x12 59-73-79kg
rear delt cable high 3x12 10kg
side raise cable 3x12 10kg
side raise machine full stack 3x15
front raise cable 3x12 7.5kg
plate press 3x12 80kg



BICEP
preacher curl curl machine 3x15 32kg
arm curl on seat 3x12 14-16-20kg
pulldown curl 3x15 35kg
hammer curl rope 3x12 45kg
seated hammer 3x12 14kg

good session went for more in plate incline was heavy lol

[DarrenW29]

WEDNESDAY
QUAD ABDUCTOR ADDUCTOR
Leg press deep 3x20-15 200-250-250-250kg
superset leg ext 3x20-15 45kg
wide stance leg press 3x15 150kg
1 leg press 2x15 50kg
smith squat 3x10 120kg



HAMSTRING
seated hamstring 3x15 66-73-73kg
standing hamstring 3x15 25kg
stiff bb 3x15 60kg


Abductor 4x15 73kg
Adductor 4x15 73kg

calves seated lean foward 3x20 60kg
1 leg 3x20 25kg

Legs are in bits pumps aren’t like superdrol but now getting extreme back pumps from the weight gain unbelievable the pain lol just walking drinking plenty taken everything I can but it’s just part of the process

[DarrenW29]

THURSDAY
BACK CHEST TRICEP REAR DELT

BACK
pulldown middle back 3x10 86kg
superset rope 3x10 20kg
pulldown straight 3x12 73-79-79kg
superset pullover ripe 3x15 32-36-41kg
seated row cable 3x15 65-75kg
row cable machine 3x10 52kg



CHEST
smith incline 3x12 80-100-120kg
flat press plated 3x20 120kg drops
incline cable fly 3x12 18kg
machine fly 3x15 79kg
machine press 3x12 66kg


TRICEP
cable pushdown 3x15 15-20-20kg
reverse 3x12 10-12.5-12.5kg
1 arm rope 3x12 10kg
kickback cable 3x12 10kg
rope pushdown 3x15 27kg



TRAPS
cable shrug 3x15 64kg


DELTS
machine rear hands inside 5x12 59kg

Great session today finally run out of stuff but going too do eq hopefully as a base now as I respond amazing keeps me hungry and won’t need any ai minimal bloat goal hit 300 as lean as I can super pumped deep tissue this week first time ever getting this done as can’t get into a pose so definitely needed

[DarrenW29]

FRIDAY
HAMSTRING ABD-ADD GLUTE QUAD

HAMSTRING
seated ham forward 3x12 73-86-93kg
seated ham back 3x15 66kg
lying hamstring curl 3x12 54kg
standing hamstring 3x15 32kg
high leg press 3x20 200kg
abductor 4x20 86kg
adductor 4x15 86kg
db between leg 3x12 50kg


QUAD
leg curl 4x20 45-59-66-
lunges 2x50kg


calves
4x15 100kg

Good session back hitting hamstring twice a week as definitely needed bigger hams back more mass

[DarrenW29]

Got some tissue work on lower back hamstring glutes still bit tight but will take a while lot of work needed but to expensive to go lots so every month or so girl is good and cheapest which is ideal but now resting back to it Monday

[DarrenW29]

MONDAY
BACK TRAPS FOREARM TRICEP

BACK
pulldown front 3x15 75kg
high cable row 3x10 73kg
t bar row wide 3x12 60kg
Dorian dead 3x10 140kg not this week
low cable row 3x10 73kg
seated row cable 3x15-12 73-86-86kg

TRAPS
Plate shrug forward 3x12 150kg
Plate shrug high 3x12 150kg

FOREARM
reverse curl 4x15 40kg
cable curl 4x15 30kg

TRICEP heavier stack
rope pushdown 3x15 20kg
cable in front 3x15 10-12.5-15-17.5kg
cable 1 arm 3x10 10kg
pushdown bar 3x12 20kg
kickback cable 3x8 10kg

good start to the week again solid wokout no racks lower still tight will now do one week on off these

[DarrenW29]

TUESDAY
CHEST DELTS BICEP
warm up rotator cuff cable pump chest
decline bb 3x12-10-6 120-140-160kg
flat plate press 3x12 120-160-200kg
incline plate press 3x12-10 120-160-160kg
machine fly 3x12 86kg
machine press 3x15 73kg
cable fly crossover 3x15 17kg



warm up side rest superset rear bent over
rear delt machine 3x12 59-73-86kg
rear delt cable high 3x12 14kg
side raise cable 3x12 10kg
side raise machine full stack 3x15
front raise cable 3x12 7.5kg
plate press 3x12 80kg



BICEP
preacher curl curl machine 3x15 32kg
arm curl on seat 3x12 14-16-20kg
pulldown curl 3x15 35kg
hammer curl rope 3x12 45kg
seated hammer 3x12 14kg

Good overall session keeping test times short so moving okay weight for low rest mild elbow pain but been there for weeks inflamed it doing db but it’s getting better

[DarrenW29]

WEDNESDAY
QUAD ABDUCTOR ADDUCTOR
Leg press deep 3x20-15 250-300-400kg
superset leg ext 3x20 45kg
wide stance leg press 3x15 200kg
1 leg press 3x15 50kg
smith squat 3x12-10 150-200kg



HAMSTRING
standing hamstring 3x15 39kg
seated hamstring 3x15 73kg
lying ham 3x15 50-64-64kg
stiff bb 3x15 60kg


Abductor 4x15 79kg
Adductor 4x15 79kg

calves seated lean foward 3x15 100kg
1 leg 3x20 25kg

Very good leg session legs in bits changes too cycle will be happening too

[DarrenW29]

THURSDAY
BACK CHEST REAR DELT

BACK
pulldown middle back 2x10 73kg
pulldown straight 3x10 66kg
pullover rope 3x15 41kg
seated row cable 3x15-12 75kg
superset rope 20kg 12
row cable machine 3x12 52kg



CHEST
smith incline 3x8 80-120-120kg 3 sec test pause
flat press plated 3x12 160kg
incline cable fly 3x12 18kg
machine fly 3x12 86-100-100kg
machine press 3x12 66kg

Rear delt machine 5x12 59kg

Good session but felt it today pretty drained

[DarrenW29]

Rest days now

Thanks again to bigdaddy this will be the decided cycle from now I feel best on growing tight

https://i.ibb.co/CPd8Jnk/8119-D0-C0-4-B84-44-DA-9-A67-ADE44518-A984.jpg (https://ibb.co/MBTS8RY)

2gram eq
800mg tren e
800mg deca
600mg mast e

This is a heavy stack but one that truly builds me love the compounds and see changes like crazy

[emperorcaliano]

Rest days now

Thanks again to bigdaddy this will be the decided cycle from now I feel best on growing tight

https://i.ibb.co/CPd8Jnk/8119-D0-C0-4-B84-44-DA-9-A67-ADE44518-A984.jpg (https://ibb.co/MBTS8RY)

2gram eq
800mg tren e
800mg deca
600mg mast e

This is a heavy stack but one that truly builds me love the compounds and see changes like crazy
Going to be massive af bro !!!

No test ?

[DarrenW29]

Going to be massive af bro !!!

No test ?

Oh yes but was big on last cycle too well I don’t see it myself we never do will start weigh myself soon

No test I want too ride high eq and using both high might be to much on red blood cell and I love eq the hunger and delts traps test is great but I hold to much water can’t breathe going too go eq route like the Middle East guys mast dryness deca fullness tren just everything lol

[DarrenW29]

MONDAY
BACK TRAPS FOREARM

BACK
pulldown front 3x12 75kg
high cable row 3x10 73kg
bb row rest pause 3x8 120kg
rack pulls 2x10 150kg
low cable row 3x10 73-86kg
seated row cable 3x12 85-105-135kg

TRAPS
Plate shrug forward 3x10 150kg
bb shrug high 3x12 120kg

FOREARM
reverse curl 4x12 40kg
cable curl 4x15 30kg

Solid session way different than normal 3 second negatives but explosive on the positive unreal pump no triceps as letting elbow heal up 90 percent there won’t ever do db behind the head that inflamed it 2 month ago stick with cables no issues

[DarrenW29]

TUESDAY
CHEST DELTS BICEP
warm up rotator cuff cable pump chest
decline bb wide 3x12 120-140kg
flat plate press 3x12 120kg
smith incline press 3x12 90-110kg
machine fly 3x12 100kg
machine press 3x15 52kg
cable fly crossover 3x15 17kg



warm up side rest superset rear bent over
rear delt machine 3x12 59-73-86kg
rear delt cable high 3x12 10kg
side raise cable 3x12 7.5kg
side raise machine full stack 3x15
front raise cable 3x12 7.5kg
plate press 3x12 80kg < not this week



BICEP
preacher curl curl machine 3x15 32kg
arm curl on seat 3x12 14-16-20kg
pulldown curl 3x15 35kg
hammer curl rope 3x12 45kg
seated hammer 3x12 14kg

Really good session great pump doing the 3 second down explosive on some movements

[DarrenW29]

Thursday
HAMSTRING ABD-ADD GLUTE QUAD

HAMSTRING
seated ham forward 3x12 73kg
seated ham back 3x15 66kg
lying hamstring curl 3x12 54kg
standing hamstring 3x12 25-32-32kg
high leg press 3x20 150kg
abductor 4x20 73-3x86kg
adductor 4x15 86kg


QUAD
leg curl 3x20 66kg
1 leg press machine 3x15 39-52-59kg
lunges 2x40kg


calves
machine 4x20
seated calves 3x15 40kg

Good session update tomorrow as getting Calcium out my shoulder 2 days rest and it will be good as new but joints feel great eq deca really lubes them hunger is insane I’m going to start a new thread asi don’t like the title seems to cocky and not like that just got excited at the time

[Rick123]

Rest days now

Thanks again to bigdaddy this will be the decided cycle from now I feel best on growing tight

https://i.ibb.co/CPd8Jnk/8119-D0-C0-4-B84-44-DA-9-A67-ADE44518-A984.jpg (https://ibb.co/MBTS8RY)

2gram eq
800mg tren e
800mg deca
600mg mast e

This is a heavy stack but one that truly builds me love the compounds and see changes like crazy
That’s a big boy cycle! No problems with libido without test and other sides with that amount of dosages? That amount of eq will put some peoples RBC threw the roof and the high dosages 19-nors would cause most people gyno or other sides.

Respect for being honest about the dosages bro!

[DarrenW29]

That’s a big boy cycle! No problems with libido without test and other sides with that amount of dosages? That amount of eq will put some peoples RBC threw the roof and the high dosages 19-nors would cause most people gyno or other sides.

Respect for being honest about the dosages bro!
Zero issues no gyno as no high estrogen conversion leading to high prolactin

Prefer a lower sexdrive as don’t have a gf and no interest in women just my training is important to me I’m to tired to meet any girl after needing to get food water in 5500 8-10 litres per day.

Rbc been completely fine on all last blasting with high test too

Just starting this been the best feeling by far I just don’t get on with test prefer eq can eat all my food constant hunger and grow

Plus this stack won’t weaken tendons like test does longevity needed for me

[DarrenW29]

Had to take a week off
elbow healed
wrist healing
got calcium out my left shoulder with barbotage it was a must 3 year of pain and limited movement but training through it

Elbow was to much weight on db won’t do them again

Wrist was wide grip smith touching the end of the bar strained it

Shoulder calcium broken down finally and will feel fully ready by 2 week

Next week will kill legs if shoulder is fully ready then go after it like normal still doing my shots and will be ready to hit legs then resume training as normal 1 week vs out for months being smart but so far so good

[DarrenW29]

Worst case scenario happened been into a&e royal infirmity Edinburgh to rule out any tears after the barbotage producer not been able to move my left arm had ultrasound no tear but Bursia inflammation and believes it’s the calcuim breaking down and it’s just a worse outcome than normal most are fine 48 hours later and 2 week can train I have a lot of calcuim in my left shoulder from micro tears on the tendon then calcium being laid over instead of collagen had it for years

Currently got it in a sling until I can move it freely I think it’s going to take another 3 week before improvements I didn’t get the cortisone injection as not wanting weakening on the tendons which will mean longer healing but hopefully better since cortisone can prevent calcuim being broken down just means longer healing of inflammation

But will get back to training legs still injecting but lowered the dosages down 1ml of each for now

[DarrenW29]

To say this hasn’t been stressful is a lie I’m absolutely dying to train

Good news arms starting to move but can’t move it enough to even use it so it’s still in a sling I’m guessing next week or after it should be fully ready as I’ve went from zero movement not being able to move it even half a inch to now moving it half way

And I should be in Wednesday for legs as my training buddy will be in and can spot me cannot wait everything else the same just waken up each day until I can fully return to normal training

[emperorcaliano]

To say this hasn’t been stressful is a lie I’m absolutely dying to train

Good news arms starting to move but can’t move it enough to even use it so it’s still in a sling I’m guessing next week or after it should be fully ready as I’ve went from zero movement not being able to move it even half a inch to now moving it half way

And I should be in Wednesday for legs as my training buddy will be in and can spot me cannot wait everything else the same just waken up each day until I can fully return to normal training

That's good news, slowly but surely Brother !!

[DarrenW29]

That's good news, slowly but surely Brother !!

Appreciated brother thank you
This hasn’t been easy as much as I’ve needed it for the last 3 years too only have limited range it sucks hoping another 2 weeks it’s back too full range and can train but will get in now and do legs

[DarrenW29]

TUESDAY
LEGS GLUTES

leg press 3x20
100kg

leg ext 3x20
32kg

lunges 2 sets
10kg

glute bridge 3x20
60kg

Finally back in the gym going too hit legs 3-4 times a week split quad hamstrings good to be back in nothing crazy

[DarrenW29]

MONDAY
Quads hamstring calves adductor abductor

Quads
leg press 3x20-15-15
wide leg press 3x15
split squat 2x15
leg ext 3x20


hamstring
lying hamstring curl 3x20
seated hamstring curl 3x15
standing hamstring curl 3x20


adductor abductor
Adductor 3x12-20
Abductors 3x12-20


calves
seated 3x20
pin 3x20


WEDNESDAY
hamstring quads glutes adductor abductor

hamstring
lying hamstring curl 3x15
seated hamstring curl 3x15
standing hamstring curl 3x20


abductor adductor
Adductor 3x12-20
Abductors 3x12-20



Quads
1 leg press 3x20
split squat
1 leg ext 3x20
lunges

Glutes
glute bridge


SATURDAY
quads hamstring adductor abductor calves

Quads
smith squat 3x20
split squat 3x15
leg ext 3x20


hamstring
Lying leg curl 3x15
standing hamstring curl 3x15
lying hamstring curl 3x15

adductor abductor
Adductor 3x12-20
Abductors 3x12-20

calves
seated 3x20
pin 3x20

New split for now just leg focus not sure if too much might change things still but no failure building back up within 4 weeks should be back full strength

[DarrenW29]

THURSDAY
hamstring abductor abductor calves quad


hamstring
lying hamstring curl 3x15 41kg
lying 1 leg curl 3x15 23kg
seated hamstring curl 3x12 52kg
standing hamstring curl 3x15 11-18-18kg


abductor adductor
Adductor 3x15 52kg
Abductors 3x15 52kg

Calves
seated 4x20
pin 4x20

quad
1 leg press 3x20 32-32-45kg
1 leg ext 3x20 23kg

abs
machine 4x15 32kg

[DarrenW29]

MONDAY
Quads hamstring calves adductor abductor

Quads
leg press 3x15
150-200-200kg

wide leg press 3x15
150kg

1 leg press 3x15
45kg

lunges
20kg

leg ext 3x20
45kg


hamstring
lying hamstring curl 3xx15
45kg

standing hamstring curl 3x20
32kg


adductor abductor
Adductor 3x12 66kg
Abductors 3x12 66kg


calves
seated 3x15 50kg
pin 3x20 73kg

Very good session after this week should feel back to normal with legs see surgeon tomorrow I think shoulder is inflammation still can lift it with hand no issues but will get it looked at

Photo today before legs thanks to bigdaddy mts still on blast keeping doses ml each 6 weeks time legs should be better

https://i.ibb.co/0QJ0X6f/3-E1-E717-E-502-D-4-B76-BA35-B3047-D591130.jpg (https://ibb.co/R7HXSsC)

[DarrenW29]

Got seen today bursa was infected inflamed so mri is booked for this week then I will get surgery to remove it is the plan i think good thing no tears surgery should be quick recovery too this is good as can still hammer legs get them freaky upper body comes back very fast

Will hit legs again in the next few days cannot wait going to keep blasting and pushing legs as there is no excuse to not hit them hard

[DarrenW29]

FRIDAY
hamstring quads glutes adductor abductor

hamstring
lying hamstring curl 3x12 50kg
seated hamstring curl 3x12 66kg
standing hamstring curl 3x12 25kg


abductor adductor
Adductor 3x12 73kg
Abductors 3x12 73kg



Quads
leg press 3x15 200-250-250kg
^superset leg ext 3x20 45kg
1 leg press 3x20 45-52-59kg
smith squat 1x12 120kg

Glutes
glute bridge
80kg

Worked up to a set of squats legs where absolutely done felt like jelly what a great session was little sick lol I keep rest short everything slow controlled so happy to be doing legs

Got mri scan call today booked for next Friday then will get my bursa removed in the shoulder

[emperorcaliano]

MONDAY
Quads hamstring calves adductor abductor

Quads
leg press 3x15
150-200-200kg

wide leg press 3x15
150kg

1 leg press 3x15
45kg

lunges
20kg

leg ext 3x20
45kg


hamstring
lying hamstring curl 3xx15
45kg

standing hamstring curl 3x20
32kg


adductor abductor
Adductor 3x12 66kg
Abductors 3x12 66kg


calves
seated 3x15 50kg
pin 3x20 73kg

Very good session after this week should feel back to normal with legs see surgeon tomorrow I think shoulder is inflammation still can lift it with hand no issues but will get it looked at

Photo today before legs thanks to bigdaddy mts still on blast keeping doses ml each 6 weeks time legs should be better

https://i.ibb.co/0QJ0X6f/3-E1-E717-E-502-D-4-B76-BA35-B3047-D591130.jpg (https://ibb.co/R7HXSsC)

Quads big and diced, nice brother !!!

[DarrenW29]

MONDAY
Quads hamstring calves adductor abductor

Quads
leg press 3x15
200-250-300-350kg

wide leg press 3x15
200kg

1 leg press 3x15
45-59-66kg

lunges
25kg

leg ext 3x20
45kg


hamstring
lying hamstring curl 3xx15
45-54-54kg

standing hamstring curl 3x15
25kg


adductor abductor
Adductor 3x12 73
Abductors 3x12 73


calves
seated 3x15 50-80-80kg
pin 3x20 66-79-79kg

Another great quad session building back up loving it

[DarrenW29]

MONDAY
Quads hamstring calves adductor abductor

Quads
leg press 3x15
200-250-300kg

wide leg press 2x12
200kg

leg ext 3x15
45kg

1 leg press 3x15
59-73-73kg

smith squat 2x12
120kg

lunges
25kg

hamstring
lying hamstring curl 3x10
54kg

standing hamstring curl 3x15
32kg

seated hamstring 3x15
66-73kg

db still 3x15
20kg


adductor abductor
Adductor 3x12 73
Abductors 3x12 73


calves
seated 3x15 80kg
pin 3x15 79kg

Great session going too change things again will update changes but definitely legs twice a week

[DarrenW29]

Did arms today nothing counted and abs was a good session great pump going too ease back in keep killing legs and upper will grow fast especially while on mts still legs are still in size

[DarrenW29]

MONDAY
Quads hamstring calves adductor abductor

Quads
leg press 3x15
200-300-300kg

wide leg press 2x12
200kg

leg ext 3x15
45-52-52kg

1 leg press 3x15
59-73-79

lunges
25kg

hamstring
lying hamstring curl 3x12
50-54-59

standing hamstring curl 3x12
32kg

seated hamstring 3x15
73-79-79kg

Bb stiff 3x15
60kg


adductor abductor
Adductor 3x12 73
Abductors 3x10 100kg


calves
seated 3x15 80kg
pin 3x15 73-86-86kg

Another good session legs destroyed

[DarrenW29]

Arms done didn’t count but getting back and ready for next month too kill it

[DarrenW29]

Started using ibuprofen shoulder inflammation came right down straight away been second day why I didn’t do this earlier I thought it would heal itself but this has really improved it

Doctor response from mri

he put
mild wear and tear in the joint
inflammation in the tendons
bicep tendon inflammation
bursitis inflammation < had this for 3 years now.
calcium is dispersing

Mild wear tear hasn’t gotten worse since mri 2 years ago so I’m happy with that as not progressed and hopefully it doesn’t

But it’s really improved the tendon inflammation and I speak too another surgeon next week but I’m going too train around it once inflammation settles it’s showing no tears so it could well be just that and next month gym down the road opens I want too start full cycle and get going again

Tomorrow legs

[DarrenW29]

MONDAY
Quads hamstring calves adductor abductor

Quads
leg press 3x15
200-300-300kg

wide leg press 3x15
200kg

leg ext 3x15
52kg

1 leg press 3x15
59-73-79kg

lunges 2 sets
32kg

hamstring
lying hamstring curl 3x12
50-59-64-64kg

standing hamstring curl 3x12
32kg

seated hamstring 3x12
45-52-52

Bb stiff 3x15
60kg


adductor abductor
Adductor 3x12 73
Abductors 3x15 73kg


calves
seated 3x15 80kg
pin 3x15 73-86-86kg

Great session good start too the week not much too report arms tomorrow

[DarrenW29]

ARMS
TUESDAY

BICEP
db curl 3x12
10-12-12kg

concentration curl 3x12
10-12-12kg

hammer curl 3x12
12kg

preacher curl db 3x12
10kg

TRICEP
1arm rope 3x10
10kg

reverse cable 3x12
18kg


straight bar pushdown 3x12
21kg

rope cable skull 1 arm 3x10
7.3-5.7-5.7kg

FOREARM
cable curl 4x20
31-41-45-50kg

reverse bar curl 4x20
25kg

bar hammer 3x12
25kg

Great session completely changed the way I train all so slow control unbelievable best way pumped too get going again

[emperorcaliano]

ARMS
TUESDAY

BICEP
db curl 3x12
10-12-12kg

concentration curl 3x12
10-12-12kg

hammer curl 3x12
12kg

preacher curl db 3x12
10kg

TRICEP
1arm rope 3x10
10kg

reverse cable 3x12
18kg


straight bar pushdown 3x12
21kg

rope cable skull 1 arm 3x10
7.3-5.7-5.7kg

FOREARM
cable curl 4x20
31-41-45-50kg

reverse bar curl 4x20
25kg

bar hammer 3x12
25kg

Great session completely changed the way I train all so slow control unbelievable best way pumped too get going again

I’ve been training that way for years (since I got injuries from MMA and wrestling), living the pump and the gains, injury free 👌🏼

[DarrenW29]

I’ve been training that way for years (since I got injuries from MMA and wrestling), living the pump and the gains, injury free 👌🏼

Mate I wish I trained with way before It’s like I’m failing I’m that in control weight doesn’t bother me now all about control pump

[DarrenW29]

WEDNESDAY

BACK TRAPS REAR DELT

BACK
cable 1 arm row 3x12
20-25-25kg

high cable row 3x12
25-32-36kg

cable 1 arm pulldown 3x12
20-25-25kg

db row (upper back) 3x12
16kg

hyper (lower back) 3x15 level under 4
15kg

TRAPS
plated shrug forward 3x15
30kg

Plated shrug upright 3x12
30kg

REAR DELT
machine 3x12
25kg


db bent over 3x20
12kg

Finally back lol so happy was a session pump ready too go again tomorrow is chest

[DarrenW29]

THURSDAY

CHEST SIDE-FRONT DELT

CHEST
machine chest press 3x15
32-39-45kg

machine fly 3x12
45kg

Flat plated press 2x15
60kg


cable fly 3x12
5-7.3-7.3kg


DELTS
Side raise cable 3x12
4.5kg

front raise cable 3x12
4.5kg

[DarrenW29]

Tomorrow will be quads then arms then back chest need too raise food a little start cardio next week

[DarrenW29]

MONDAY
Quads hamstring calves adductor abductor

Quads
leg press 3x15
200-250-300-350

wide leg press 3x15
200kg

leg ext 3x20
45-52-52kg

1 leg press 3x15
59-73-86kg

lunges 2 sets
40kg

hamstring
lying hamstring curl 3x15
64kg

standing hamstring curl 3x12
32kg

seated hamstring 1 leg 3x12
32kg

Bb stiff 3x15
60-120-120kg


adductor abductor
Adductor 3x12 73
Abductors 3x20 73kg


calves
seated 3x12 50-100kg
pin 3x15 73-86-100kg

[DarrenW29]

thanks to big dadddy ready to go
https://i.ibb.co/hcGZjp9/8-E865-EB2-E902-464-F-8-F65-CE2-AD1209-A4-A.jpg (https://ibb.co/9hxVLRg)

My cycle is a no test cycle as I’ve said previously it weakens collagen the most and now I need as much of it as I can for longevity reasons and current shoulder health and I’ve designed my stack on the benefit of what provides the most collagen and that I’s eq and it’s unbelievable I respond amazingly well with no sides or high rbc and it’s my base Forever

secondly mast as it a dht which helps you harden stay leaner dryer both increase veins

and tren as it’s the god hormone again dryer veins helps burn fat due too high androgen profile

[DarrenW29]

For now no tracking training cycle in full swing but new gym opens near me Monday it isn’t a great bb gym but it can still do greatly and I will keep improving especially thanks to bigdaddy.

I’ve never in my life felt so good I know test is king for overall mass but I truly believe eq is next plus with test lowering collagen by 50 percent and needing ai usage I feel eq is hands down the best base product it gives what test does but you need it at higher amount but the look is shaper

updates will be coming

[DarrenW29]

Back and proper posing needs work going to take streching serious as seen here not opening back up and shoulders are forward as head too all will get sorted and deep tissue

https://i.ibb.co/0VwJwtB/E2-FC9-BD1-EADA-4-C37-A269-2-FB5-A34-BB232.jpg (https://ibb.co/0VwJwtB)

[Rick123]

That’s a very thick and dense back!

Like you already said, deep tissue is going to help you out big time to open your lats up more (it will hurt like a MF though haha).

In my competition prep it gave me an instant effect on my posing. I looked like another person hitting the lat spread and the back db biceps.

[DarrenW29]

That’s a very thick and dense back!

Like you already said, deep tissue is going to help you out big time to open your lats up more (it will hurt like a MF though haha).

In my competition prep it gave me an instant effect on my posing. I looked like another person hitting the lat spread and the back db biceps.

Mate Its bad lol so good hearing this though how many session did you get until you could fully open your back my chest is tight everything so many knots

[emperorcaliano]

Back is blowing up, killing it brother !!!! 👌🏼👌🏼👌🏼

[DarrenW29]

Back is blowing up, killing it brother !!!! 👌🏼👌🏼👌🏼

Thanks bro all you guys big motivation for me

[DarrenW29]

Still training but haven’t been counting anything like said tonight chest delt arms abs usual but will begin counting sessions sometimes I like too free lance things

[DarrenW29]

Back to tracking

MONDAY
Quads hamstring calves adductor abductor

Quads
leg press 3x15
200-250-300kg

wide leg press 3x15
200kg

leg ext 3x15
45-52-52kg

1 leg press 3x20
45-52-59kg

lunges 2 sets
20kg

hamstring
lying hamstring curl 3x12
50kg

standing hamstring curl 3x12
25kg

Bb stiff 3x15
60kg


adductor abductor
Adductor 4x12 29-36-36-36kg
Abductors 3x15 56kg


calves
leg press 3x30 100kg

What a session

[DarrenW29]

Because of the ongoing shoulder issues didn’t track training it’s flared up again but I’m training around it will be getting bursa removal 10th January but also still train legs 4 week recovery or so

Today was a rest doing 1 hour cardio fasted
Tomorrow is back traps bicep

Monday will change training plan starting with back or quads

Food at the moment is 4000 calories the cycle dosages are lowered too save enough until end of month

[DarrenW29]

FRIDAY
BACK TRAPS REAR DELT

BACK
1 arm middle cable row 3x12 14-17-17kg
1 arm high cable low row 3x12 17-19-20kg
db high row (upper back) 3x12 20-20-28kg
seated row 3x12 37-41-50kg
rack pull 2x8 140-180kg
hypers 2x20 bodyweight

TRAPS
smith shrug 3x10 80kg
cable shrug 3x12 21kg

REAR DELT
db rear delt 3x15 14kg
db rear delt 3x15 8kg

[DarrenW29]

1 hour 30 min cardio today
and trained arms nothing counted but was a okay session nothing great

[DarrenW29]

1 hour 10 min cardio rest day today feeling good tomorrow will be legs look forward too this

[DarrenW29]

HAMSTRING
lying hamstring curl 3x10 50kg
standing hamstring 3x15-12 25-32-39kg
high leg press 3x20 150-200-300kg
stiff leg bb 2x8 170-170kg
abductor 4x12 84kg
adductor 4x15 50-50-57-57kg


QUAD
leg curl 3x20 66kg drops

calves
machine 3x15 86kg
seated 3x15 180kg

1 hour morning cardio
Good start to the week love mts now back tracking load will increase smartly

[DarrenW29]

TUESDAY
CHEST DELTS
warm up rotator cuff cable pump chest
cable fly 3x15 12-14
^ superset hammer plate press 3x12 40-60-80kg
pin press 3x12 39-52-52kg
machine fly 3x10 66-59-59kg
Lower pec cable fly 3x12 7.5kg



warm up side rest superset rear bent over
rear delt db 3x12 14kg
rear delt cable bent 3x12 7.5kg
rear delt cable high 3x12 5.7-7.5-7.5kg
side raise db 3x12 8kg
side raise cable 3x12 3.4kg
front raise db 3x12 10kg


1 hour fasted cardio

[DarrenW29]

WEDNESDAY
Arms

TRICEP
rope pushdown 3x12 17-19-21kg
pin pushdown 3x12 59-68-77kg
reverse pushdown 1 arm 3x12 7.5kg
kickback 3x12 14-16–6kg


BICEP
standing bb curl 3x12 10-12-16kg
decline bb curl 2x10 10kg
preacher pin 3x12 23kg
hammer bb curl 3x8 20kg

FOREARM
cable curl 4x15 21-26-30-30kg
reverse curl bb 3x12 16kg

[DarrenW29]

THURSDAY
BACK TRAPS REAR DELT

BACK
1 arm middle cable row 3x12 20kg
1 arm high cable low row 3x10 25kg
db high row (upper back) 3x12 30kg
db row chest on seat 3x12 40-50-50kg
rack pull 2x8 140kg
hypers 2x15 20kg plate

TRAPS
smith shrug 2x10-8 80-120kg
db shrug 3x12 40-40-50kg

REAR DELT
db rear delt 3x15 14-18-20kg
db rear delt 3x12 10kg

1 hour fasted cardio
great session again

[DarrenW29]

FRIDAY

CHEST SIDE DELT TRICEP

db press4x15-12 32-40-40-50kg
hammer press 3x10 80-85-85kg
cable cross over 4x15 7.9kg

SIDE DELT
side raise db 6x12 10-14kg
front raise cable 3x12 3.4-5-5kg

TRICEP
pin pushdown 4x15 32-41-41-59kg
cable push down 4x15 14.7-21-21kg

1 hour fasted cardio
Shoulder sore but working through it until surgery

[DarrenW29]

LEGS FLEX


LYING HAMSTRING
3x12-8 45-50-65kg

Leg ext
3x15 75-112-112kg


QUAD
leg press sweep 3x15
200kg


horizontal leg press 2x12
200kg

pendulum 1 all out set
40kg 10

ADDUCTOR
3x10 full stack

CALVES
3x15 superset weight not counted

1 hour cardio
Different gym flex unit for quads was very good never used any the 3 machines before was a great feeling will hit quads here from now on and improve far superior

[DarrenW29]

Training split for this week as we train around the shoulder but still putting the graft in and will continue even after but this will be the split

training split
Monday chest delts bicep
Tuesday back traps forearm tricep
Wednesday hamstring calves glute ad-ab
Thursday arms
Friday back chest traps delt
Saturday quad ham adductor calves (flex unit gym)
Sunday off

morning fasted cardio 1 hour
5 days a week 20 min post W stairs

calories 2500

[DarrenW29]

MONDAY

CHEST DELTS BICEP
warm up rotator cuff cable pump chest
hammer press 3x10 85-100-100kg
cable fly cross over 3x15 10kg
pin press 3x15 52-66-73kg
Lower pec cable fly 3x20 5kg



warm up side rest superset rear bent over
rear delt db 3x15 20kg
rear delt db 3x12 20kg
rear delt cable high 3x12 7.5kg
side raise db 3x12 10-12-14kg
side raise cable 3x12 3.4kg
front raise db 3x12 10kg

BICEP
cable curl 3x15 10kg
preacher curl 3x15 32kg
hammer rope 3x15 21kg

1 hour fasted cardio
20 min cardio post W

very good session will try keep progressing up 3 plate on this machine third time using and improving even though weight means nothing

[DarrenW29]

TUESDAY
BACK TRAPS FOREARM TRICEP

BACK
db row 2x12 50kg
db high row (upper back) 2x10 40kg
high cable row 3x12 25-32-32kg
seated row machine cable 2x12 66kg

TRAPS
db shrug forward 2x15 30kg
smith shrug high 2x12 80kg

FOREARM
reverse curl db 3x15 16kg
cable curl 3x15 17kg

TRICEP heavier stack
pin press pushdown 2x12 54kg
rope pushdown 3x12 12kg
cable 1 arm 2x12 5kg
kickback cable 3x10 3.4kg

[DarrenW29]

Today was 1 hour fasted cardio I’m cutting sessions back due to recovery atm food drop again once it’s up volume back up

[DarrenW29]

WEDNESDAY
HAMSTRING ABDUCTOR ADDUCTOR

HAMSTRING
standing ham curl 3x12 39-45-45kg
high leg press pin 3x12 120kg
stiff bb 2x10 170-180kg
lying hamstring curl 3x15-12 50-59-59kg



ABDUCTOR ADDUCTOR
Abductor 3x10 63-70-70kg
Adductor 3x12 90-104-104kg

CALVES
hack 4x15 120kg

Glute abs 1 hour fasted cardio 20 min post W stairs

[DarrenW29]

FRIDAY

BACK CHEST REAR DELT

BACK
smith row dead stop 2x10 80kg
machine low row 3x10 73kg
cable pullover 3x12 29kg



CHEST
hammer press 3x12-10 80-100-120kg
pin press high 3x15 52-66-73kg
machine fly 3x12 66kg



TRAPS
cable shrug 3x15 32kg


DELTS
machine rear hands inside 3x12 45kg
db rear 3x12 14kg
side raise db 3x12 12kg

[DarrenW29]

SATURDAY

QUAD HAM ADDUCTOR CALVES

HAMSTRING
standing ham 3x12 6 on stack
seated ham 3x12 full stack

QUAD
Leg ext3x15 150-150-150kg
leg press sweep 3x15 200-200-250kg 6
horizontal leg press 2x12 140kg


ADDUCTOR
3x10 full stack

CALVES
seated 3x15
standing 3x15

1 hour fasted cardio
No pendulum today knee felt off but great session to end the week

[DarrenW29]

Had a good reefed yesterday struggled to eat though stomach hurt just prefer cleaner foods had x mas dinner then just whatever I wanted protein bar cottage cheese potatoes bananas sweets crisps cake sausages noodles up 7lbs but look better

But back on diet today

gyms shut but back open tomorrow did my 1 hour fasted cardio and ready to kill training tomorrow and get after it chest delts biceps.

[DarrenW29]

TUESDAY

CHEST DELTS BICEP
warm up rotator cuff cable pump chest
hammer press 3x10 120kg
cable fly cross over 3x15 10kg
pin press 3x15-12 66-52-52kg
Lower pec cable fly 3x20 5kg



warm up side rest superset rear bent over
rear delt db 3x15 24kg
rear delt db 3x15 24kg
rear delt cable high 3x12 7.5kg
side raise db 3x12 10kg
side raise cable 3x15 3.4-5-5kg
front raise db 3x12 12-14-16kg

BICEP
db curl decline 3x10 10kg
preacher curl 3x15 41-45-45kg
hammer decline db 3x12 12kg
concentration curl 3x12kg 5 10 sec rest

1 hour fasted cardio

[DarrenW29]

TUESDAY
BACK TRAPS FOREARM TRICEP

BACK
db row 2x12 50kg
smith row 3x12-10 80-120-120kg
db high row (upper back) 3x10 40-40-50kg
high cable row 3x12 25-32-32kg
seated row machine cable 3x12 73-86-86kg
hypers 3x15 25kg plate


TRAPS
db shrug forward 3x12 50kg
smith shrug high 3x12 80-120-160kg

FOREARM
reverse curl db 3x12 16kg
cable curl 3x12 21kg

TRICEP heavier stack
pin press pushdown 3x12 64kg
rope pushdown 3x12 12-14-17kg
cable 1 arm 3x12 5-7.5-10kg
kickback cable 3x10 5kg

Great session volume upped no cardio today

[DarrenW29]

THURSDAY
HAMSTRING ABDUCTOR ADDUCTOR CALVES

HAMSTRING
standing ham curl 3x12 39-45-52kg
high leg press pin 3x15 134-154-175kg
stiff bb 1x10 190kg worked up to it
db stuff 3x15 30-40-40kg
lying hamstring curl 3x12 59kg

GLUTE
rope 3x15 30-32-32kg

ABDUCTOR ADDUCTOR
Abductor 3x10 70-77-77kg
Adductor 3x12 104kg

CALVES
hack 4x15 120kg
pin press 3x15 127kg

1 hour fasted cardio great session did abs too every session and really loving this

[DarrenW29]

Today was a rest 1 hour fasted cardio then refeed high carb just to refill stores went little hypo on the cardio so it was needed tomorrow usual day of calories

[DarrenW29]

1 hour fasted cardio back on diet dropped 5lbs since Monday but weight could have been more since didn’t look prior to refeed so huge weight drop guessing 10lbs no good

gym Monday training volume will increase also

Todays diet 450 protein 80g carb 40g fats

[DarrenW29]

MONDAY
CHEST DELTS BICEP

warm up rotator cuff cable pump chest
hammer press 3x12 120kg drops
hammer close grip 3x12 60kg
cable fly cross over 3x15 10kg
pec dec inner fly 3x12 36kg
high pin press 3x12 52kg
Lower pec cable fly 3x12 5kg
pin press low 3x12-10 52kg drops

DELTS
rear delt db standing bent over 4x15 18kg
rear delt cable high 4x12 5kg
rear delt machine 3x12 45kg
side raise db 5x12 10kg drops
side raise cable 3x10 5kg
front raise db 3x10 16kg

BICEP
db curl decline 3x12 12kg
preacher curl machine 3x12 32kg
hammer decline db 3x12 12kg
concentration curl cable 3x12 7.5-7.5-10kg

Abs 8 exercises and hypers

1 hour fasted cardio

[DarrenW29]

TUESDAY
QUAD GLUTE HAM ADD-ABD

low leg press 3x15 200-250-250kg
wide leg press 3x15 250kg
1 leg press pin 2x12 45
leg ext 3x15 32-39-45kg

HAMSTRING
lying ham 3x20 50kg

GLUTE
jefferson squat 3x12 60kg
hypers 3x15 25kg
rope bridge 3x12 32kg


ADDUCTOR ABDUCTOR
adductor 4x12 70kg
adductor 4x12 104kg

1 hour fasted cardio morning
out of anabolics but cycle will be thanks to bigdaddy

1500 eq
600 tren e
500 tren a
600 mast e

eq again is the best base compound you can use this blast is unbelievable

[DarrenW29]

Thanks to bigdaddy once again appreciate it a lot ready to go today is back traps triceps https://i.ibb.co/JcMfQsJ/2389-E466-BB61-4996-A63-F-552-ADF622638.jpg (https://ibb.co/cy7GLrn)
free image hosting (https://imgbb.com/)

[DarrenW29]

THURSDAY
BACK TRAPS FOREARM TRICEP

BACK
Pulldown 2x10 66kg
pulldown behind 3x12 45kg
db row 2x10 50kg
smith row 2x10 120kg
db high row (upper back) 3x8 30kg
cable row 3x12 32kg
cable row superset pullover 3x12
hypers 2x12 25kg plate


TRAPS
db shrug forward 3x12 30kg
cable upper shrug 3x12 14kg

FOREARM
reverse curl db 3x12 16kg
cable curl 3x12 21kg

TRICEP heavier stack
pin press pushdown 3x12 45kg
rope pushdown 3x15 17kg
cable 1 arm 3x10 7.5kg
1 arm cable easy 3x10 5kg
kickback cable 3x12 5kg

abs
1 hour morning cardio fasted

[DarrenW29]

1 hour fasted cardio
Back in the gym tomorrow chest bicep delts ready to go💪

[DarrenW29]

TUESDAY
CHEST DELTS BICEP

warm up rotator cuff cable pump chest
hammer press 3x12 120kg drops
hammer close grip 3x12 60kg
cable fly cross over 3x12 10kg
^superset pec dec inner fly 3x12 36kg
high pin press 3x12 52kg
Lower pec cable fly 3x12 5kg
pin press low 3x12-10 52-66kg

DELTS
rear delt db standing bent over 4x15 18kg
rear delt cable high 4x12 5kg
rear delt machine 3x12 45kg
side raise db 5x12 10kg drops
side raise cable 3x10 5kg
front raise db 3x10 16kg

BICEP
db curl decline 3x12 12kg
preacher curl machine 3x12 32kg
hammer decline db 3x12 12kg
concentration curl cable 3x12 7.5-7.5-10kg

40 min cardio

[DarrenW29]

THURSDAY
HAMSTRING ABDUCTOR ADDUCTOR GLUTE

HAMSTRING
standing ham curl 3x12 45kg
high leg press pin 3x15 175kg
stiff bb 3x12 140kg
db stiff 3x20 30kg
lying hamstring curl 3x12 59kg
lying ham 1 leg 2x15 32kg

GLUTE
smith glute bridge 3x12 80kg
rope 3x15 32kg
Jefferson squat 3x12 80kg
hypers 3x12 25kg

ABDUCTOR ADDUCTOR
Abductor 4x10 77kg
Adductor 4x15 104kg

CALVES
hack 4x15 120kg
pin press 4x15 127

45 min fasted cardio

[DarrenW29]

SATURDAY
BACK TRAPS FOREARM TRICEP

BACK
Pulldown 2x10 66kg
pulldown behind 3x12 45kg
db row 2x10 50kg
smith row 2x10 120kg
db high row (upper back) 3x8 30kg
cable row 3x12 32kg
cable row superset pullover 3x12
hypers 2x12 25kg plate


TRAPS
db shrug forward 3x12 30kg
cable upper shrug 3x12 14kg

FOREARM
reverse curl db 3x12 16kg
cable curl 3x12 21kg

TRICEP heavier stack
pin press pushdown 3x12 45kg
rope pushdown 3x15 17kg
cable 1 arm 3x10 7.5kg
1 arm cable easy 3x10 5kg
kickback cable 3x12 5kg

really feeling the cycle kick in now unbelievable sessions over the next few month will focus purely on building up strength a little but volume is always key for me

[DarrenW29]

MONDAY
CHEST DELTS BICEP

warm up rotator cuff cable pump chest
hammer press 3x12 120kg drops
hammer close grip 3x12 60kg
cable fly cross over 3x12 10kg
^superset pec dec inner fly 3x12 36kg
high pin press 3x12 52kg
Lower pec cable fly 3x12 5kg
pin press low 3x12-10 52-66kg

DELTS
rear delt db standing bent over 4x15 18kg
rear delt cable high 4x12 5kg
rear delt machine 3x12 45kg
side raise db 5x12 10kg drops
side raise cable 3x10 5kg
front raise db 3x10 16kg

BICEP
db curl decline 3x12 12kg
preacher curl machine 3x12 32kg
hammer decline db 3x12 12kg
concentration curl cable 3x12 7.5-7.5-10kg

[DarrenW29]

TUESDAY
QUAD GLUTE HAM ADD-ABD

low leg press 3x15 200-250-250kg
wide leg press 3x15 250kg
1 leg press pin 2x12 45
leg ext 3x15 32-39-45kg
db split squat 3x12
smith squat 3x12

HAMSTRING
lying ham 3x20 50kg

GLUTE
jefferson squat 3x12 60kg
hypers 3x15 25kg
rope bridge 3x12 32kg


ADDUCTOR ABDUCTOR
adductor 4x12 70kg
adductor 4x12 104kg

fasted cardio 45 minutes

Upped eq tren doses absolutely unbelievable cycle so far so thankful for mts honestly bigdaddy and everyone else here

Foods at 450 protein 400 carb 30 g fats with high day in carb cycling

[DarrenW29]

THURSDAY
BACK TRAPS FOREARM TRICEP

BACK
Pulldown 3x12 66kg
pulldown behind 3x12 45kg
db row 2x12 50kg
smith row 2x10 120kg
db high row (upper back) 3x10 30kg
cable row 3x12 32kg
cable row superset pullover 3x12
hypers 2x12 25kg plate


TRAPS
db shrug forward 3x12 30kg
cable upper shrug 3x12 14kg

FOREARM
reverse curl db 3x12 16kg
cable curl 3x12 21kg

TRICEP heavier stack
pin press pushdown 3x12 45kg
rope pushdown 3x15 17kg
cable 1 arm 3x10 7.5kg
1 arm cable easy 3x10 5kg
kickback cable 3x12 5kg

[DarrenW29]

SATURDAY
HAMSTRING ABDUCTOR ADDUCTOR GLUTE

HAMSTRING
standing ham curl 3x12 45kg
high leg press pin 3x15 175kg
stiff bb 3x12 140kg
db stiff 3x20 30kg
lying hamstring curl 3x12 59kg
lying ham 1 leg 2x15 32kg

GLUTE
smith glute bridge 3x12 80kg
rope 3x15 32kg
Jefferson squat 3x12 80kg
hypers 3x12 25kg

ABDUCTOR ADDUCTOR
Abductor 4x10 77kg
Adductor 4x15 104kg

CALVES
hack 4x15 120kg
pin press 4x15 127kg

cardio dropped for now will go back in soon just resting body on this and training will also change

[DarrenW29]

CHEST
slight smith incline 3x12 120kg
hammer press 3x12 130kg
hammer close grip 3x12 80kg
cable fly cross over 3x15 10kg
^superset pec dec inner fly 3x12 36kg
high pin press 3x15 52kg
pin press low 3x15 52-66kg

DELTS
rear delt db standing bent over 4x15 18kg
rear delt machine 3x15 45kg
side raise db 5x12 10kg drops
front raise cable 3x12 16kg

BICEP
db curl decline 3x12 12kg
preacher curl machine 3x12 32kg
hammer decline db 3x12 12kg
concentration curl cable 3x12 7.5-7.5-10kg

no cardio yet will add it back in protein upped too 500gram no other diet changes feel best on higher protein main source chicken only for now. training going well dosages still upped and loving the response couldn’t be happier appreciate this everyday thanks to bigdaddy mts family

[DarrenW29]

TUESDAY
QUAD HAM ADD-ABD

QUAD
low leg press 3x15 200-250-250kg
wide leg press 3x15 250kg
1 leg press pin 2x12 45
leg ext 3x15 32-39-45kg
db split squat 3x12 50kg
smith squat 3x12 160kg


ADDUCTOR ABDUCTOR
adductor 4x12 70kg
adductor 4x12 104kg

CALVES
machine 4x20 100kg

good overall pump was ridiculous
had more food yesterday carbs hit 900 today normal 200g really enjoy carb cycling just now especially for insulin sensitivity

[DarrenW29]

WEDNESDAY
QUAD ADDUCTOR ABDUCTOR CALVES
low leg press 3x15 300kg
wide leg press 3x15 400kg
1 leg press pin 2x12 45
leg ext 3x15 72kg
db split squat 3x12 50kg
smith squat 3x12 160kg


ADDUCTOR ABDUCTOR
adductor 4x12 70kg
adductor 4x12 104kg

CALVES
machine 4x20 100kg

Good overall session great pump contraction reason I love eq so much and tren combo crazy strength swapping mast for npp would be even better and a must try

Food normal high protein mod carb low fat for now no cardio but will add it back in soon fasted and maybe post workout more cardio more food faster metabolism better digestion and food processing

[DarrenW29]

THURSDAY
DELTOIDS ARMS

DELTOIDS
machine rear delt 4x12 45kg
db rear standing 4x20 20kg
db standing reverse 4x15 25
side raise db 5x12 12kg
front raise 4x12 16kg
high incline smith 3x10 80kg

TRICEP
rope pushdown 4x12 21kg
pin pushdown 4x12 77kg
reverse pushdown 1 arm 4x12 7.5kg
pushdown handle 4x15 32kg


BICEP
standing easy bar 3x12 30kg
decline bb curl 3x12 10kg
preacher pin 3x12 45kg
hammer bb curl 3x10 26kg

FOREARM
cable curl 4x15 26kg
reverse curl bb 4x12 16kg

[DarrenW29]

FRIDAY
BACK CHEST TRAPS

BACK
cable seated row 4x12 21kg
machine low row 4x12 86kg
cable pullover 4x12 29kg
pulldown 4x15 52kg
rackpull 3x12 140kg

CHEST
flat press db 3x15 30kg
decline press 3x15 30kg
low cable fly 3x15 5kg
pin press high 3x12 52kg
machine fly 3x12 66kg


TRAPS
smith shrug 3x12 80kg
cable shrug high 4x15 32kg

[DarrenW29]

SATURDAY
GLUTE ABD-ADDUCTOR CALVE

GLUTE
high wide leg press 3x15 300kg
smith glute bridge 3x12 120kg
rope bridge 3x15 32kg
Jefferson squat 3x12 80kg
hypers 3x12 25kg
db stiff 3x15 30kg

ABDUCTOR ADDUCTOR
Abductor 4x10 77kg
Adductor 4x15 104kg

CALVES
hack 4x15 120kg
pin press 4x15 127kg

QUAD
leg ext 4x20 50kg

great session have needed too add this day in lagging bodypart too so it’s a absolutely must will need a good few months of doing this glute session and progress

[DarrenW29]

MONDAY
CHEST DELTOIDS BICEP

CHEST
cable fly cross over 4x15 10kg
^superset pec fly machine 3x12 36kg
slight smith incline deadstop 10 secs 3x12
hammer press 3x12 120kg drops
hammer close grip 3x12 60kg
decline smith 3x12 80kg
pin press low 3x15 52-66kg

DELTS
rear delt db standing bent over 4x15 18kg
rear delt machine 3x15 45kg
side raise db 5x12 10kg drops
front raise cable 3x12 16kg

BICEP
db curl decline 3x12 12kg
preacher curl machine 3x12 32kg
hammer decline db 3x12 12kg
concentration curl cable 3x12 7.5-7.5-10kg

[DarrenW29]

TUESDAY
BACK HAMSTRINGS

BACK
Pulldown front 3x12 66kg
pulldown behind 3x12 45kg
t bar row 3x12 80kg
db row 2x12 50kg
seated cable row 3x12 52kg
db high row (upper back) 3x10 30kg
cable row machine with cable 3x12 32kg




HAMSTRING
standing ham curl 3x12 45kg
high leg press pin 3x15 175kg
lying hamstring curl 3x12 59kg
lying ham 1 leg 2x15 32kg
rdl 3x12 140kg

[DarrenW29]

WEDNESDAY
QUAD ADDUCTOR ABDUCTOR
low leg press 3x15 200-250-300kg
wide leg press 3x15 250kg
1 leg press pin 2x12 45
leg ext 3x15 32-39-45kg
db split squat 3x12 40kg
smith squat 3x12 120-120-160kg


ADDUCTOR ABDUCTOR
adductor 4x12 77kg
adductor 4x12 104kg

[DarrenW29]

THURSDAY
ARMS CALVES


TRICEP
rope pushdown 4x12 21kg
pin pushdown 4x12 77kg
reverse pushdown 1 arm 4x12 7.5kg
pushdown handle 4x15 32kg



BICEP
standing easy bar 3x12 30kg
decline bb curl 3x12 10kg
preacher pin 3x12 45kg
hammer bb curl 3x10 26kg

FOREARM
cable curl 4x15 26kg
reverse curl bb 4x12 16kg

CALVES
machine 4x20 100kg

[DarrenW29]

FRIDAY
BACK CHEST TRAPS

BACK
cable seated row 4x12 21kg
cable pullover 4x12 29kg
pulldown 4x15 52kg
rackpull 3x12 140kg

CHEST
flat press db 3x15 30kg
decline press 3x15 30kg
low cable fly 3x15 5kg
pin press high 3x12 52kg
machine fly 3x12 66kg


TRAPS
smith shrug 3x12 80kg
cable shrug high 4x15 32kg

Really good session enjoy hitting chest twice per week as it’s a muscle that needs frequency along with back can’t have to much back development but taken fatigue into it also and go by feel but so far so good

[DarrenW29]

SATURDAY
GLUTE ABD-ADDUCTOR CALVES

GLUTE
high wide leg press 3x15 300kg
smith glute bridge 3x12 120kg
rope bridge 3x15 32kg
Jefferson squat 3x12 80kg
hypers 3x12 25kg
db stiff 3x15 30kg

ABDUCTOR ADDUCTOR
Abductor 4x10 77kg
Adductor 4x15 104kg

CALVES
4x20 100kg

QUAD
leg ext 4x20 50kg

Tough but good session to end the week tomorrow is my birthday another day for me nothing will be different staying on food plan but like every Sunday it’s a rest day

cycle low on stuff but changing things up which is going to be amazing which will go over really excited and every box is ticked

[DarrenW29]

Thanks again to bigdaddy and mts family can’t thank enough each time how much this helps very grateful

Cycle now that won’t change and cannot wait with now npp added why npp over deca long it works quicker provides less water but still gives the joint benefits and can adjust dosage if needed

Cycle dosages will be
2500mg eq
1000mg tren e
800mg npp
400mg mast e

Big doses eq shines above 2gram it really does I swear by eq being the best base hormone too use over test and like previously it increases collagen synthesis protects joints tendons

Tren it’s a crazy dose but it’s absolutely king second too eq and I’m pushing too reach freak size

npp cannot watch too pin today again collagen synthesis and helps ease joint pain improves fluid inside joints and gives more fullness full look with the eq

Mast great overall for dryness and always think a dht helps in a cycle especially if we aren’t using test as a base this shines massively

Again thank you and ready too keep smashing this month with the added npp in the cycle

Let’s go 💪..


https://i.ibb.co/4PXZGT8/7-BF61-E89-F6-F7-47-C4-BB53-8-AC0547-F20-EF.jpg (https://ibb.co/ZWF6P8B)

[DarrenW29]

MONDAY
CHEST BICEP FOREARMS

CHEST
cable fly cross over 4x15 10kg
^superset pec fly machine 3x12 36kg
slight smith incline deadstop 10 secs 3x12
hammer press 3x12 120kg drops
hammer close grip 3x12 60kg
decline smith 3x12 80kg
pin press low 3x15 52-66kg

BICEP
standing easy bar 3x12 30kg
decline bb curl 3x12 10kg
preacher pin 3x12 45kg
hammer bb curl 3x10 26kg

FOREARM
cable curl 4x15 26kg
reverse curl bb 4x12 16kg

Little change in training now and the last 2 days had more carbs than normal but all good back on normal intake now and pumped too see what npp brings great session again and intense pump

[DarrenW29]

TUESDAY
BACK TRICEP TRAPS

BACK
Pulldown front 3x12 66kg
pulldown behind 3x12 45kg
t bar row 3x12 80kg
db row 2x12 50kg
seated cable row 3x12
db high row (upper back) 3x10 30kg
cable row machine with cable 3x12 32kg


TRICEP
rope pushdown 4x12 21kg
pin pushdown 4x12 77kg
reverse pushdown 1 arm 4x12 7.5kg
pushdown handle 4x15 32kg


TRAPS
smith shrug 3x12 80kg
cable shrug high 4x15 32kg

[DarrenW29]

WEDNESDAY
QUAD ADDUCTOR ABDUCTOR
low leg press 3x15 200-250-250kg
wide leg press 3x15 250kg
1 leg press pin 2x12 45
leg ext 3x15 32-39-45kg
db split squat 3x12
smith squat 3x12


ADDUCTOR ABDUCTOR
adductor 4x12 70kg
adductor 4x12 104kg

[DarrenW29]

THURSDAY
DELTOIDS CALVES


DELTOIDS
machine rear delt 4x12 45kg
db rear standing 4x20 20kg
db standing reverse 4x15 25
side raise db 5x12 12kg
front raise 4x12 16kg
high incline smith 3x10 80kg
rear deltoid machine 3x12 52kg


CALVES
hack 4x15 120kg
pin press 4x15 127kg

[DarrenW29]

FRIDAY
BACK CHEST

BACK
cable seated row 4x12 21kg
cable pullover 4x12 29kg
pulldown 4x15 52kg
rackpull 3x12 140kg

CHEST
flat press db 3x15 30kg
decline press 3x15 30kg
low cable fly 3x15 5kg
pin press high 3x12 52kg
machine fly 3x12 66kg

[DarrenW29]

SATURDAY
GLUTE
HAMSTRING
ABD-ADDUCTOR
CALVE

GLUTE
smith glute bridge 3x12 120kg
rope bridge 3x15 32kg
Jefferson squat 3x12 80kg
hypers 3x12 25kg


HAMSTRING
standing ham curl 3x12 45kg
high leg press pin 3x15 175kg
lying hamstring curl 3x12 59kg
rdl 3x12 140kg
stiff db 2x20 30kg

ABDUCTOR ADDUCTOR
Abductor 4x10 77kg
Adductor 4x15 104kg


QUAD
leg ext 4x20 50kg

[DarrenW29]

MONDAY
CHEST BICEP FOREARMS

CHEST
cable fly cross over 4x15 10kg
^superset pec fly machine 3x12 36kg
slight smith incline deadstop 10 secs 3x12 80kg
hammer press 3x12 120kg drops
hammer close grip 3x12 60kg
decline smith 3x12 80kg
pin press low 3x15 52-66kg

BICEP
standing easy bar 3x12 30kg
decline bb curl 3x12 10kg
preacher pin 3x12 45kg
hammer bb curl 3x10 26kg

FOREARM
cable curl 4x15 26kg
reverse curl bb 4x12 16kg

[DarrenW29]

TUESDAY
BACK TRICEP TRAPS

BACK
Pulldown front 3x12 66kg
pulldown behind 3x12 45kg
smith on seat highrow deadstop row 3x1240kg
t bar row 3x12 80kg
db row 2x12 50kg
seated cable row 3x12
cable row machine with cable 3x12 32kg


TRICEP
rope pushdown 4x12 21kg
pin pushdown 4x12 77kg
reverse pushdown 1 arm 4x12 7.5kg
pushdown handle 4x15 32kg


TRAPS
smith shrug 3x12 80kg
cable shrug high 4x15 32kg

[DarrenW29]

WEDNESDAY
QUAD ADDUCTOR ABDUCTOR
low leg press 3x15 250-350-450kg
wide leg press 3x15 350kg
1 leg press pin 2x12 88kg
leg ext 3x15 45kg static holds
db split squat 3x12 50kg
smith squat 3x12 120-160-160kg


ADDUCTOR ABDUCTOR
adductor 4x12 70kg
adductor 4x12 104kg

[DarrenW29]

THURSDAY
DELTOIDS CALVES


DELTOIDS
machine rear delt 4x12 45kg
db rear standing 4x20 20kg
db standing reverse 4x15 25
side raise db 5x12 12kg
front raise 4x12 16kg
high incline smith 3x10 80kg
rear deltoid machine 3x12 52kg


CALVES
hack 4x15 120kg
pin press 4x15 127kg

[DarrenW29]

FRIDAY
BACK CHEST

BACK
cable seated row 4x12 21kg
cable pullover 4x12 29kg
pulldown 4x15 52kg
rackpull 3x12 140kg

CHEST
flat press db 3x15 30kg
decline press 3x15 30kg
low cable fly 3x15 5kg
pin press high 3x12 52kg
machine fly 3x12 66kg

[DarrenW29]

SATURDAY
GLUTE HAMSTRING ABD-ADDUCTOR CALVE

GLUTE
smith glute bridge 3x12 120kg
rope bridge 3x15 32kg
Jefferson squat 3x12 80kg
hypers 3x12 25kg


HAMSTRING
standing ham curl 3x12 45kg
high leg press pin 3x15 175kg
lying hamstring curl 3x12 59kg
rdl 3x12 140kg
stiff db 2x20 30kg

ABDUCTOR ADDUCTOR
Abductor 4x10 77kg
Adductor 4x15 104kg


QUAD
leg ext 4x20 50kg

Good end too training this week shoulder is a bit of niggles so doing some band work stretching icing but feeling good overall happy npp definitely showing fuller look and so happy with this stack this is the one

Foods been bumped a little in carbs as feeling metabolism higher again said it before but cardio will go back in at some point too as I feel it’s a absolutely must too keep it in

[DarrenW29]

MONDAY
CHEST BICEP FOREARMS

CHEST
cable fly cross over 4x15 10kg
^superset pec fly machine 3x12 36kg
slight smith incline deadstop 10 secs 3x12
hammer press 3x12 120kg drops
hammer close grip 3x12 60kg
decline smith 3x12 80kg
pin press low 3x15 52-66kg

BICEP
standing easy bar 3x12 30kg
decline bb curl 3x12 10kg
preacher pin 3x12 45kg
hammer bb curl 3x10 26kg

FOREARM
cable curl 4x15 26kg
reverse curl bb 4x12 16kg

Great start to the week feeling good great session ticked off again

[DarrenW29]

TUESDAY
BACK TRICEP TRAPS

BACK
Pulldown front 3x12 66kg
pulldown behind 3x12 45kg
smith on seat highrow deadstop row 3x1240kg
t bar row 3x12 80kg
db row 2x12 50kg
seated cable row 3x12
cable row machine with cable 3x12 32kg


TRICEP
rope pushdown 4x12 21kg
pin pushdown 4x12 77kg
reverse pushdown 1 arm 4x12 7.5kg
pushdown handle 4x15 32kg


TRAPS
smith shrug 3x12 80kg
cable shrug high 4x15 32kg

[DarrenW29]

WEDNESDAY
QUAD ADDUCTOR ABDUCTOR
low leg press 3x15 200-250-250kg
wide leg press 3x15 250kg
1 leg press pin 2x12 45
leg ext 3x15 32-39-45kg
db split squat 3x12
smith squat 3x12


ADDUCTOR ABDUCTOR
adductor 4x12 70kg
adductor 4x12 104kg

[DarrenW29]

THURSDAY
DELTOIDS CALVES


DELTOIDS
machine rear delt 4x12 45kg
db rear standing 4x20 20kg
db standing reverse 4x15 25
side raise db 5x12 12kg
front raise 4x12 16kg
high incline smith 3x10 80kg
rear deltoid machine 3x12 52kg


CALVES
hack 4x15 120kg
pin press 4x15 127kg

[DarrenW29]

FRIDAY
BACK CHEST

BACK
cable seated row 4x12 21kg
cable pullover 4x12 29kg
pulldown 4x15 52kg
rackpull 3x12 140kg

CHEST
flat press db 3x15 30kg
decline press 3x15 30kg
low cable fly 3x15 5kg
pin press high 3x12 52kg
machine fly 3x12 66kg

[DarrenW29]

SATURDAY
GLUTE HAMSTRING ABD-ADDUCTOR CALVE

GLUTE
smith glute bridge 3x12 120kg
rope bridge 3x15 32kg
Jefferson squat 3x12 80kg
hypers 3x12 25kg


HAMSTRING
standing ham curl 3x12 45kg
high leg press pin 3x15 175kg
lying hamstring curl 3x12 59kg
rdl 3x12 140kg
stiff db 2x20 30kg

ABDUCTOR ADDUCTOR
Abductor 4x10 77kg
Adductor 4x15 104kg


QUAD
leg ext 4x20 50kg

[DarrenW29]

TUESDAY
BACK TRICEP TRAPS

BACK
Pulldown front 3x12 66kg
pulldown behind 3x12 45kg
smith on seat highrow deadstop row 3x1240kg
t bar row 3x12 80kg
db row 2x12 50kg
seated cable row 3x12
cable row machine with cable 3x12 32kg


TRICEP
rope pushdown 4x12 21kg
pin pushdown 4x12 77kg
reverse pushdown 1 arm 4x12 7.5kg
pushdown handle 4x15 32kg


TRAPS
smith shrug 3x12 80kg
cable shrug high 4x15 32kg

[DarrenW29]

WEDNESDAY
QUAD ADDUCTOR ABDUCTOR
low leg press 3x15 200-250-250kg
wide leg press 3x15 250kg
1 leg press pin 2x12 45
leg ext 3x15 32-39-45kg
db split squat 3x12
smith squat 3x12


ADDUCTOR ABDUCTOR
adductor 4x12 70kg
adductor 4x12 104kg

[DarrenW29]

THURSDAY
DELTOIDS CALVES


DELTOIDS
machine rear delt 4x12 45kg
db rear standing 4x20 20kg
db standing reverse 4x15 25
side raise db 5x12 12kg
front raise 4x12 16kg
high incline smith 3x10 80kg
rear deltoid machine 3x12 52kg


CALVES
hack 4x15 120kg
pin press 4x15 127kg

[DarrenW29]

FRIDAY
BACK CHEST

BACK
cable seated row 4x12 21kg
cable pullover 4x12 29kg
pulldown 4x15 52kg
rackpull 3x12 140kg

CHEST
flat press db 3x15 30kg
decline press 3x15 30kg
low cable fly 3x15 5kg
pin press high 3x12 52kg
machine fly 3x12 66kg

[DarrenW29]

SATURDAY
GLUTE HAMSTRING ABD-ADDUCTOR CALVE

GLUTE
smith glute bridge 3x12 120kg
rope bridge 3x15 32kg
Jefferson squat 3x12 80kg
hypers 3x12 25kg


HAMSTRING
standing ham curl 3x12 45kg
high leg press pin 3x15 175kg
lying hamstring curl 3x12 59kg
rdl 3x12 140kg
stiff db 2x20 30kg

ABDUCTOR ADDUCTOR
Abductor 4x10 77kg
Adductor 4x15 104kg


QUAD
leg ext 4x20 50kg

[DarrenW29]

MONDAY
CHEST BICEP FOREARMS

CHEST
cable fly cross over 4x15 10kg
^superset pec fly machine 3x12 36kg
slight smith incline deadstop 10 secs 3x12 120kg
hammer press 3x12 120kg drops
hammer close grip 3x12 100kg
decline smith 3x12 120kg
pin press low 3x15 52-66kg

BICEP
standing easy bar 3x12 30kg
decline bb curl 3x12 10kg
preacher pin 3x12 45kg
hammer bb curl 3x10 26kg

FOREARM
cable curl 4x15 26kg
reverse curl bb 4x12 16kg

[DarrenW29]

TUESDAY
BACK TRICEP TRAPS

BACK
Pulldown front 3x12 66kg
pulldown behind 3x12 45kg
smith on seat highrow deadstop row 3x1240kg
t bar row 3x12 80kg
db row 2x12 50kg
seated cable row 3x12
cable row machine with cable 3x12 32kg


TRICEP
rope pushdown 4x12 21kg
pin pushdown 4x12 77kg
reverse pushdown 1 arm 4x12 7.5kg
pushdown handle 4x15 32kg


TRAPS
smith shrug 3x12 80kg
cable shrug high 4x15 32kg

[DarrenW29]

WEDNESDAY
- QUAD ADDUCTOR ABDUCTOR
low leg press 3x15 250-300-400kg
wide leg press 3x15 300kg
1 leg press pin 2x12 70kg
leg ext 3x15 66kg
db split squat 3x12 50kg
smith squat 3x12 100-120-160kg


ADDUCTOR ABDUCTOR
adductor 4x12 70kg
adductor 4x12 104kg

Very good session great pump feeling really good changing up cycle soon but foods been up and down in terms of higher days

[DarrenW29]

THURSDAY
DELTOIDS CALVES


DELTOIDS
machine rear delt 4x12 45kg
db rear standing 4x20 20kg
db standing reverse 4x15 25
side raise db 5x12 12kg
front raise 4x12 16kg
high incline smith 3x10 80kg
rear deltoid machine 3x12 52kg


CALVES
hack 4x15 120kg
pin press 4x15 127kg

[DarrenW29]

FRIDAY
BACK CHEST

BACK
cable seated row 4x12 45kg
cable pullover 4x12 32kg
pulldown 4x15 79kg
rackpull 3x12 140-180-260kg

CHEST
flat press db 3x15 50kg
decline press 3x15 50kg
low cable fly 3x15 18kg
pin press high 3x12 77kg
machine fly 3x12 100kg

[DarrenW29]

MONDAY
CHEST BICEP FOREARMS

CHEST
cable fly cross over 4x15 21kg
^superset pec fly machine 3x12 66kg
slight smith incline deadstop 10 secs 3x12 140kg
hammer press 3x12 120kg drops
hammer close grip 3x12 60kg
decline smith 3x12 80kg
pin press low 3x15 52-66kg

BICEP
standing easy bar 3x12 45kg
decline bb curl 3x12 18kg
preacher pin 3x12 52kg
hammer bb curl 3x10 32kg

FOREARM
cable curl 4x15 45kg
reverse curl bb 4x12 20kg

[DarrenW29]

Thanks again bigdaddy mts family
cycle change deca long added instead of mast now shoulder been but mmmmmmm it niggle npp helping a lot and just making sure by adding deca in now too further the shoulder as it’s the best for it uploaded to instagram page too https://i.ibb.co/NVQ5ND9/605-BE17-D-75-AF-4801-BF8-E-BF20714142-D0.jpg (https://ibb.co/Lkbmgjx)

[DarrenW29]

TUESDAY
BACK TRICEP TRAPS

BACK
Pulldown front 3x12 66kg
pulldown behind 3x12 45kg
smith on seat highrow deadstop row 3x1240kg
t bar row 3x12 80kg
db row 2x12 50kg
seated cable row 3x12
cable row machine with cable 3x12 32kg


TRICEP
rope pushdown 4x12 21kg
pin pushdown 4x12 77kg
reverse pushdown 1 arm 4x12 7.5kg
pushdown handle 4x15 32kg


TRAPS
smith shrug 3x12 80kg
cable shrug high 4x15 32kg

very good session crazy pump loving this

[DarrenW29]

WEDNESDAY
QUAD ADDUCTOR ABDUCTOR
low leg press 3x15 250-350kg
wide leg press 3x15 250kg
1 leg press pin 2x12 45
leg ext 3x15 32-39-45kg
db split squat 3x12 50kg
smith squat 3x12 100-120-140kg


ADDUCTOR ABDUCTOR
adductor 4x12 70kg
adductor 4x12 104kg

keeping same weight for legs don’t see the need pushing more this destroys them week in out

[DarrenW29]

THURSDAY
DELTOIDS CALVES


DELTOIDS
machine rear delt 4x12 45kg
db rear standing 4x20 20kg
db standing reverse 4x15 25
side raise db 5x12 12kg
front raise 4x12 16kg
high incline smith 3x10 80kg
rear deltoid machine 3x12 52kg


CALVES
hack 4x15 120kg
pin press 4x15 127kg

Got a cyst cut out leg been there 10 years finally need too let it heal 10 days

[DarrenW29]

- [ ] FRIDAY
- [ ] BACK CHEST

BACK
cable seated row 4x12 21kg
cable pullover 4x12 29kg
pulldown 4x15 52kg
rackpull 3x12 140kg

CHEST
flat press db 3x15 30kg
decline press 3x15 30kg
low cable fly 3x15 5kg
pin press high 3x12 52kg
machine fly 3x12 66kg

[DarrenW29]

MONDAY
CHEST BICEP FOREARMS

CHEST
cable fly cross over 4x15 10kg
^superset pec fly machine 3x12 36kg
slight smith incline deadstop 10 secs 3x12
hammer press 3x12 120kg drops
hammer close grip 3x12 60kg
decline smith 3x12 80kg
pin press low 3x15 52-66kg

BICEP
standing easy bar 3x12 30kg
decline bb curl 3x12 10kg
preacher pin 3x12 45kg
hammer bb curl 3x10 26kg

FOREARM
cable curl 4x15 26kg
reverse curl bb 4x12 16kg

[emperorcaliano]

Thanks again bigdaddy mts family
cycle change deca long added instead of mast now shoulder been but mmmmmmm it niggle npp helping a lot and just making sure by adding deca in now too further the shoulder as it’s the best for it uploaded to instagram page too https://i.ibb.co/NVQ5ND9/605-BE17-D-75-AF-4801-BF8-E-BF20714142-D0.jpg (https://ibb.co/Lkbmgjx)

What’s the dosage brother ?
Purpose is mostly for healing?

[DarrenW29]

What’s the dosage brother ?
Purpose is mostly for healing?

Yeah bro shoulder is really pissed off so long deca should sort it or keep it feeling better 2ml of deca long mate I feel a mix of npp long deca is a perfect combo for the joints

[DarrenW29]

TUESDAY
BACK TRICEP TRAPS

BACK
Pulldown front 3x12 66kg
pulldown behind 3x12 45kg
smith on seat highrow deadstop row 3x1240kg
t bar row 3x12 80kg
db row 2x12 50kg
seated cable row 3x12
cable row machine with cable 3x12 32kg


TRICEP
rope pushdown 4x12 21kg
pin pushdown 4x12 77kg
reverse pushdown 1 arm 4x12 7.5kg
pushdown handle 4x15 32kg


TRAPS
smith shrug 3x12 80kg
cable shrug high 4x15 32kg

Really good session the pump is pretty wild getting jaw pumps chewing too lol.

but feeling extremely full so there’s zero complaints

I can’t do legs this weak due too stitches but they come out next Monday needed that removed for years glad its done finally

[DarrenW29]

No quads today

but
update long deca feel so much better my shoulder like night and day difference I swear it acts differently than npp even though both are the same compounds couldn’t be any happier

[DarrenW29]

THURSDAY
DELTOIDS CALVES


DELTOIDS
machine rear delt 4x12 45kg
db rear standing 4x20 20kg
db standing reverse 4x15 25
side raise db 5x12 12kg
front raise 4x12 16kg
high incline smith seat 5 3x10 80kg
rear deltoid machine 3x12 52kg


CALVES
hack 4x15 120kg
pin press 4x15 127kg

[DarrenW29]

MONDAY
CHEST BICEP FOREARMS

CHEST
cable fly cross over 4x15 10kg
^superset pec fly machine 3x12 36kg
slight smith incline deadstop 10 secs 3x12
hammer press 3x12 120kg drops
hammer close grip 3x12 60kg
decline smith 3x12 80kg
pin press low 3x15 52-66kg

BICEP
standing easy bar 3x12 30kg
decline bb curl 3x12 10kg
preacher pin 3x12 45kg
hammer bb curl 3x10 26kg

FOREARM
cable curl 4x15 26kg
reverse curl bb 4x12 16kg

great session of the week

[DarrenW29]

TUESDAY
BACK TRICEP TRAPS

BACK
Pulldown front 3x12 66kg
pulldown behind 3x12 45kg
smith on seat highrow deadstop row 3x1240kg
t bar row 3x12 80kg
db row 2x12 50kg
seated cable row 3x12
cable row machine with cable 3x12 32kg


TRICEP
rope pushdown 4x12 21kg
pin pushdown 4x12 77kg
reverse pushdown 1 arm 4x12 7.5kg
pushdown handle 4x15 32kg


TRAPS
smith shrug 3x12 80kg
cable shrug high 4x15 32kg

[DarrenW29]

WEDNESDAY
QUAD ADDUCTOR ABDUCTOR
low leg press 3x15 200-250-250kg
wide leg press 3x15 250kg
1 leg press pin 2x12 45
leg ext 3x15 32-39-45kg
db split squat 3x12
smith squat 3x12


ADDUCTOR ABDUCTOR
adductor 4x12 70kg
adductor 4x12 104kg

[DarrenW29]

THURSDAY
DELTOIDS CALVES


DELTOIDS
machine rear delt 4x12 45kg
db rear standing 4x20 20kg
db standing reverse 4x15 25
side raise db 5x12 12kg
front raise 4x12 16kg
high incline smith seat 5 3x10 80kg
rear deltoid machine 3x12 52kg


CALVES
hack 4x15 120kg
pin press 4x15 127kg

[DarrenW29]

SATURDAY
GLUTE HAMSTRING ABD-ADDUCTOR CALVE

GLUTE
smith glute bridge 3x12 120kg
rope bridge 3x15 32kg
Jefferson squat 3x12 80kg
hypers 3x12 25kg


HAMSTRING
standing ham curl 3x12 45kg
high leg press pin 3x15 175kg
lying hamstring curl 3x12 59kg
rdl 3x12 140kg
stiff db 2x20 30kg

ABDUCTOR ADDUCTOR
Abductor 4x10 77kg
Adductor 4x15 104kg


QUAD
leg ext 4x20 50kg

[DarrenW29]

MONDAY
CHEST BICEP FOREARMS

CHEST
cable fly cross over 4x15 10kg
^superset pec fly machine 3x12 36kg
slight smith incline deadstop 10 secs 3x12
hammer press 3x12 120kg drops
hammer close grip 3x12 60kg
decline smith 3x12 80kg
pin press low 3x15 52-66kg

BICEP
standing easy bar 3x12 30kg
decline bb curl 3x12 10kg
preacher pin 3x12 45kg
hammer bb curl 3x10 26kg

FOREARM
cable curl 4x15 26kg
reverse curl bb 4x12 16kg

[DarrenW29]

TUESDAY
BACK TRICEP TRAPS

BACK
Pulldown front 3x12 66kg
pulldown behind 3x12 45kg
smith on seat highrow deadstop row 3x1240kg
t bar row 3x12 80kg
db row 2x12 50kg
seated cable row 3x12
cable row machine with cable 3x12 32kg


TRICEP
rope pushdown 4x12 21kg
pin pushdown 4x12 77kg
reverse pushdown 1 arm 4x12 7.5kg
pushdown handle 4x15 32kg


TRAPS
smith shrug 3x12 80kg
cable shrug high 4x15 32kg

[DarrenW29]

WEDNESDAY
QUAD ADDUCTOR ABDUCTOR
low leg press 3x15 200-250-250kg
wide leg press 3x15 250kg
1 leg press pin 2x12 45
leg ext 3x15 32-39-45kg
db split squat 3x20 50kg
smith squat 3x12 120-160-200kg


ADDUCTOR ABDUCTOR
adductor 4x12 70kg
adductor 4x12 104kg

[DarrenW29]

THURSDAY
DELTOIDS CALVES


DELTOIDS
machine rear delt 4x12 45kg
db rear standing 4x20 20kg
db standing reverse 4x15 25
side raise db 5x12 12kg
front raise 4x12 16kg
high incline smith seat 5 3x10 80kg
rear deltoid machine 3x12 52kg


CALVES
hack 4x15 120kg
pin press 4x15 127kg

[DarrenW29]

FRIDAY
] BACK CHEST

BACK
cable seated row 4x12 21kg
cable pullover 4x12 29kg
pulldown 4x15 52kg
rackpull 3x12 140kg

CHEST
flat press db 3x15 30kg
decline press 3x15 30kg
low cable fly 3x15 5kg
pin press high 3x12 52kg
machine fly 3x12 66kg

[DarrenW29]

SATURDAY
GLUTE HAMSTRING ABD-ADDUCTOR CALVE

GLUTE
smith glute bridge 3x12 120kg
rope bridge 3x15 32kg
Jefferson squat 3x12 80kg
hypers 3x12 25kg


HAMSTRING
standing ham curl 3x12 45kg
high leg press pin 3x15 175kg
lying hamstring curl 3x12 59kg
rdl 3x12 140kg
stiff db 2x20 30kg

ABDUCTOR ADDUCTOR
Abductor 4x10 77kg
Adductor 4x15 104kg


QUAD
leg ext 4x20 50kg

[DarrenW29]

CHEST
cable fly cross over 4x15 10kg
^superset pec fly machine 3x12 36kg
slight smith incline deadstop 10 secs 3x12
hammer press 3x12 120kg drops
hammer close grip 3x12 60kg
decline smith 3x12 80kg
pin press low 3x15 52-66kg

BICEP
standing easy bar 3x12 30kg
decline bb curl 3x12 10kg
preacher pin 3x12 45kg
hammer bb curl 3x10 26kg

FOREARM
cable curl 4x15 26kg
reverse curl bb 4x12 16kg

[DarrenW29]

TUESDAY
BACK TRICEP TRAPS

BACK
Pulldown front 3x12 66kg
pulldown behind 3x12 45kg
smith on seat highrow deadstop row 3x1240kg
t bar row 3x12 80kg
db row 2x12 50kg
seated cable row 3x12
cable row machine with cable 3x12 32kg


TRICEP
rope pushdown 4x12 21kg
pin pushdown 4x12 77kg
reverse pushdown 1 arm 4x12 7.5kg
pushdown handle 4x15 32kg


TRAPS
smith shrug 3x12 80kg
cable shrug high 4x15 32kg

[DarrenW29]

WEDNESDAY
QUAD ADDUCTOR ABDUCTOR
low leg press 3x15 450kg
wide leg press 3x15 350kg
1 leg press pin 2x12 88kg
leg ext 3x15 32-39-45kg
db split squat 3x12 50kg
smith squat 3x12 120kg


ADDUCTOR ABDUCTOR
adductor 4x12 70kg
adductor 4x12 104kg

[DarrenW29]

THURSDAY
DELTOIDS CALVES


DELTOIDS
machine rear delt 4x12 45kg
db rear standing 4x20 20kg
db standing reverse 4x15 25
side raise db 5x12 12kg
front raise 4x12 16kg
high incline smith seat 5 3x10 80kg
rear deltoid machine 3x12 52kg


CALVES
hack 4x15 120kg
pin press 4x15 127kg