growing with mts road to a future pro

[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

So I’ve been using the same weight mostly and I feel maybe it’s time too change things drop sets down to just two working sets and build it up

[DarrenW29]

SATURDAY
GLUTE HAMSTRING ABD-ADDUCTOR

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 2x15 450kg
wide leg press 2x15 300kg
1 leg press pin 2x12 88kg
leg ext 3x15 32-39-45kg
db split squat 3x12 50kg
smith squat 3x12 180kg


ADDUCTOR ABDUCTOR
adductor 4x12 104kg
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]

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 3x12 50kg
smith squat 3x12 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]

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 72kg
pulldown behind 3x12 66kg
smith on seat highrow deadstop row 2x 140kg
t bar row 3x12 120kg
db row 2x12 50kg
seated cable row 3x12 32kg
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 120kg
cable shrug high 4x15 66kg

[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 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

As of Monday going to change split don’t think doing a shoulder day is needed now

[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]

Had too take a week off for recovery felt really taxed but going too be back smashing it Monday 💪

[DarrenW29]

Going too get back in tomorrow again been hit with a cold so giving myself extra rest hate being of training but can’t fully push myself when feeling this way foods the same staying hydrated will give my joints extra rest which is good little recovery period nothing is lost in this time period when foods high

[DarrenW29]

I haven’t been logging my training which has been less stressful but next week back on track

[DarrenW29]

MONDAY
CHEST BICEP FOREARMS

CHEST
cable fly cross over 3x15 10kg
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 3x10 39kg

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 pump was ridiculous arms where like jelly after it lol

[DarrenW29]

Thursday
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]

Had to lower training sessions this week just to recover more got some amazing doms and fullness is crazy with veins just resting not even lifting and got veins poping thanks to eq and tren will update photos soon and I know I’ve not competed yet but I really want my body ready being tall it takes a lot to fill the frame

[DarrenW29]

MONDAY
BACK TRICEP TRAPS

BACK
Pulldown front 2x10 45kg
pulldown behind 2x10 45kg
smith row from ground 2x10 40kg
t bar row 3x12 80kg
db row 2x10 40kg
cable row machine with cable 3x10 41kg
hypers 2x15 20kg


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


TRAPS
db shrug 3x12 30kg
cable shrug high 4x15 32kg

amazing session today sweating like crazy

[DarrenW29]

TUESDAY
CHEST BICEP FOREARMS

CHEST
cable fly cross over 3x15 10kg
fly machine 3x12 36kg
high incline smith 3x10 60kg
flat smith 2x10 60kg
hammer press 2x10 60kg
hammer close grip 2x10 60kg
pin press low 2x10 39kg

BICEP
standing easy bar 2x10 20kg
seated bb curl 3x10 10kg
preacher pin 3x12 39kg
hammer bb curl 3x10 10kg

starting from scratch in form tendon little pain today so icing but all is good

[DarrenW29]

THURSDAY
BACK HAM

cable 1 arm pulldown 3x12 32kg
pull-down close grip top set into rest pause 22 reps 39kg 45kg drops
pullover cable 3x12 21kg
pull-up assisted 2x10 51-54
1 bar row cluster set 6x5 30kg

Hamstring
hyper extended 3x10 10kg

Got quad hams Saturday loving this form is spot on

[DarrenW29]

SATURDAY
QUAD ADDUCTOR ABDUCTOR HAMS
low leg press 2x15 225kg
wide leg press 2x15 225kg
1 leg press pin 2x20 45
leg ext 3x15 32kg
db Bulgarian squat 2x12 13kg


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

HAMS
hyper 3x12 10kg
standing ham 3x12


calves 3x15 30 second hold

legs destroyed doing slow negatives is something else

[DarrenW29]

MONDAY
CHEST BICEP FOREARMS DELTS

CHEST
cable fly cross over 3x12 10kg
fly machine 3x12 36kg
high incline smith 2x10-8 60kg
flat smith 2x10-8 40-60kg
hammer close grip 2x10 40kg


BICEP
seated bb curl 3x10 10kg
preacher pin 3x10 23kg
hammer bb curl decline 3x10 10kg drops

DELTS
side raise db 3x12 10kg
rear delt db 3x15 10kg
front raise db 2x12 10kg
rear delt machine 3x12 39-45-45kg

FOREARM
cable curl 3x15 14kg
reverse curl bb 3x12 14kg

Ridiculous pump doing this 3 second negatives is very humbling but the low weight is messing with my head feel like girls can do more but I need to tell myself im starting from scratch with perfect form contraction it will go back up just really annoying seeing the numbers lol

[DarrenW29]

THURSDAY
DELTS TRICEP BICEP

DELTS
side raise db 3x10 10-12-14kg
side raise cable 3x12 5.7kg
rear delt cable 2x12 7.5
cable high 2x12 5.2kg
rear delt machine 3x12 45-52-52kg
upright row smith 2x12 10kg
front raise db 2x12 12kg
Plate press 2x12 20kg

TRICEP
rope pushdown 3x15 14kg
rope skull 3x15 14-18-18kg
pin pushdown 3x12 50kg
cable 1 arm 2x12 9kg


hammer rope 3x12 10kg
bicep db 3x12 8kg
concentration curl 3x12 8kg
preacher 2x15 23kg

pump is ridiculous loving this style of training will take time too progress weight up but far better

[DarrenW29]

FRIDAY
BACK CHEST

BACK
pull-down machine 2x8 120lg
t bar row 3x12 40-60-60kg
seated row 2x12 32kg
hypers 2x15 20kg
upper back row 3x12 60kg

CHEST
Plated press 2x8 60kg
low cable fly 3x15 5kg
machine fly 3x12 66kg
machine press 3x12 45-52-52kg

Great session pump was unreal

[DarrenW29]

SUNDAY
QUAD ADDUCTOR ABDUCTOR HAMS
low leg press 2x15-11 275-335kg
wide leg press 1x20 failure 275kg
1 leg press pin 2x12 45-50kg
leg ext 3x15 32kg
db Bulgarian squat 2x12 20kg

ADDUCTOR ABDUCTOR
adductor 3x12 45-50-50kg
adductor 3x12 70kg

HAMS
hyper 3x15-12 10kg
standing ham 3x12 25kg

calves 3x15 100kg 30 second hold

ridiculous pump legs shaking love this
Right now foods at 4000-4500

[DarrenW29]

MONDAY
CHEST BICEP FOREARMS DELTS

CHEST
cable fly cross over 3x12-15 10-12.5-14.7kg
high incline smith 2x8 70kg
flat smith 2x10-8 70kg
fly machine 3x12 36-41-41kg
hammer close grip 2x10 60kg
2x15 pushdown 50kg


BICEP
bb curl 2x10 12kg drops
preacher pin 3x12 27-32-32kg
hammer bb curl decline 3x10 14-16–6kg

DELTS
side raise cable 2x12 5.2-7.5kg
db side 2x12 12-14kg
rear delt db 3x15 16kg
front raise db 2x12 10-12kg
rear delt machine 3x12 45-52-52kg

FOREARM
cable curl 3x12 14kg
reverse curl bb 3x12 14kg

What a great session these slow tension sets are so brutal but wish I trained this way before to many ego lift. Will update pics soon

[DarrenW29]

WEDNESDAY
BACK TRAPS

BACK
Pulldown front 2x10 66kg
pulldown behind 2x10 52kg
smith row from ground 2x10-8 120kg
db row 2x10 50kg
cable row machine with cable 1 arm 2x10 52kg
rope pullover 2x12 14kg
deadlift 1x6 220kg worked up slow negative



TRAPS
smith shrug behind 3x12 80kg
db shrug 2x15 30kg
cable shrug high middle trap 3x12 17.5kg

Great session got my stuff thanks bigdaddy ready to pin tonight

[DarrenW29]

https://i.ibb.co/FncQZ6h/IMG-5577.jpg (https://ibb.co/8XGyvMm)
html jpg image (https://imgbb.com/)

Again thank you bigdaddy Posted on Instagram too

[DarrenW29]

THURSDAY
DELTS TRICEP BICEP

DELTS
side raise db 3x12 14-16kg
side raise cable 3x12 5.7-7.9-7.9kg
rear delt cable 2x12 7.9-10kg
cable high 2x12 5.2-7.9kg
rear delt machine 2x12 52kg
upright row smith 2x10 30kg
front raise db 2x12 14kg
Plate press 2x12-8 40-60kg

TRICEP
rope pushdown 3x12 23kg
rope skull 3x15 14-18-18kg
pin pushdown 3x12-10 64-77-full stack
cable 1 arm 2x12 9kg


hammer rope 3x12 12-14-16kg
bicep db 3x10 12-14-14kg
concentration curl 2x12 12-14kg
preacher 2x20 32kg

[DarrenW29]

SATURDAY
CALVES HAM QUAD

calves full stack 3x12
seared ham 3x12 full stack 150-130-110kg
leg ext pin 12 3x15
smith squat deep rest pause bottom
3x10 150-140-140kg
deep leg press 2x15 10 plates side
1 leg press 2x15 110kg
reverse v sqaut glute 1x15 80kg
lying ham 2x12 6 on stack

Legs fried shaking photos coming soon

[DarrenW29]

MONDAY
CHEST BICEP FOREARMS DELTS

CHEST
cable fly cross over 3x12 14.7-17.5-17.5kg
high incline smith 2x10-8 70-80g
flat smith 2x10-8 80kg
fly machine 3x12 41-45-45kg
hammer close grip 2x12-10 60-70kg
2x12 pushdown 54-64kg


BICEP
bb curl 2x12 12-16kg
preacher pin 3x15 32kg
hammer bb curl decline 3x10 16kg

DELTS
db side 3x12 8kg
rear delt db 3x15 16kg
front raise db 2x12 10kg
rear delt machine 2x20 32kg

FOREARM
cable curl 3x12 21kg
reverse curl bb 3x12 14kg

[DarrenW29]

WEDNESDAY
BACK TRAPS

BACK
Pulldown front 2x8 66kg
pulldown behind 2x8 52kg
smith row from ground 2x10 80kg
db row 2x15-12 50-60kg
cable row machine with cable 1 arm 2x12 59kg
rope pullover 2x12 17-21kg
deadlift 1x6 220kg



TRAPS
smith shrug behind 3x12 80kg
db shrug 2x20 20kg
cable shrug high middle trap 3x12 17.5kg

little weaker but progress in other places order was changed up tonight

[DarrenW29]

DELTS TRICEP CHEST
FRIDAY
DELTS
side raise cable 2x12 7.9-10kg
rear delt cable 2x12 10-12.5kg
cable high 2x12 10kg
upright row smith 2x12 30-40kg
front raise db 2x12 16kg
Plate press 2x8 80kg

TRICEP
rope pushdown 3x12 23-29-29kg
rope skull 3x12 23kg
pin pushdown 3x12 77kg
cable pushdown arm 3x12 12.5kg

CHEST
fly machine 3x12 73-86-100kg
pin press 3x12 66-86-86kg
Plate press 3x10-8 60-80-80kg

great session and pump tomorrow will be ham focus knee bit sore then quad Sunday I think got let the tendon heal a bit

[DarrenW29]

MONDAY
CHEST BICEP FOREARMS DELTS

CHEST
cable fly cross over 3x12 14.7kg
high incline smith 3x8 80-90-100kg
flat smith 2x8 80kg
fly machine 3x12 54kg
hammer close grip 2x10 70kg
2x12 pushdown 64kg
pin press 2x15 45-52kg


BICEP
db curl 2x-12 16-20-20kg
preacher pin 3x15 36kg
hammer bb curl decline 3x10 16kg

DELTS
db side 3x12 10–12-14kg
rear delt db 3x15 24-26-26kg
front raise db 2x12 14kg
rear delt machine 2x20 39-45kg

FOREARM
cable curl 3x12 21kg
reverse curl bb 3x12 14kg

Letting knee heal but will smash legs this week

[DarrenW29]

TUESDAY
GLUTE HAMSTRING ABD-ADDUCTOR CALVE

HAMSTRING
standing ham curl 3x12 45kg
high leg press pin 3x15 175kg
lying hamstring curl 3x12-8 50-64-64kg
stiff db 2x15 40-50kg

ABDUCTOR ADDUCTOR
Abductor 3x12-8 63-70-63kg
Adductor 3x15 104kg

CALVES
4x15-12 100–134-154-175kg

GLUTE
rope bridge 3x12 21kg
hypers 3x15 10kg


QUAD
leg ext 3x15 50kg
sissy squat 3x12 10kg

absolutely brilliant session great pump
Photo before the workout

https://i.ibb.co/t2Lgj9D/IMG-5692.jpg (https://ibb.co/t2Lgj9D)

[DarrenW29]

https://i.ibb.co/Lt9kNTV/E7621-B49-E257-462-C-A011-F74-EC8-A6448-A.jpg (https://ibb.co/Lt9kNTV)

[DarrenW29]

FRIDAY
BACK TRAPS

BACK
T bar row 3x12 60-80-80kg
easy bar overhand 3x12 40kg
rope pullover 3x12 21kg
pull-up machine 3x10-8 45-36-36kg
Pulldown close 3x10 45kg
pulldown behind 2x15 45kg
cable row machine 3x12 52kg



TRAPS
smith shrug behind 2x12 80kg
db shrug 2x15 20kg
cable shrug high middle trap 2x15 17-21kg

[DarrenW29]

Did quad yesterday very good session didn’t track but joined the summit gym in Edinburgh absolutely brilliant gym top quality kit so will be going here for quad chest back

[DarrenW29]

MONDAY
DELTS TRICEP CHEST

DELTS
side raise cable 2x12 10kg
rear delt cable 2x12 12.5kg
cable high 2x12 10kg
upright row smith 2x12 50kg
front raise db 2x12 16-20kg
Plate press 2x10-8 80-100kg

TRICEP
rope pushdown 3x12 29-36-36kg
rope skull 3x12 29-29-36kg
pin pushdown 3x12-10 77-82kg
cable pushdown bar 3x12-10 21-30-30kg

CHEST
fly machine 3x12 73kg
pin press 3x12 66kg
Plate press 3x12-10-8 60-80-100kg

great session and pump but I’ve added potato starch as it digests well but been on the toilet 14 times so far not sure if it’s that but it shouldn’t cause this unless it’s cleaning my colon

[DarrenW29]

WEDNESDAY
CHEST DELT ARMS

CHEST
cable cuff fly 2x10 7-8 on stack
smith press 3x8 100-100 back of 80kg
nautilus flat 2x12-10 77kg
cybex press 2x10-7 70-80kg

SIDE DELT
cable cuff side raises 3x10-8 2 on stack

TRICEP
pushdown 3x12 4 on stack
nautilus curl 3x10 50-43-43kg

BICEP
nautilus curl 3x10 50-57-64kg
Incline Db curl 3x15 8kg

[DarrenW29]

THURSDAY
GLUTE HAMSTRING ABD-ADDUCTOR CALVE

HAMSTRING
standing ham curl 3x15 32kg
high leg press pin 2x15 175kg
lying hamstring curl 3x12-8 64-73-73kg drop
hack squat hamstring 3x12 60kg
stiff db 2x15 30-50kg

ABDUCTOR ADDUCTOR
Abductor 3x12 63-70-70kg
Adductor 3x15 104kg

CALVES
4x15 154kg

GLUTE
rope bridge 2x12 32kg
hypers 3x15 10kg


QUAD
leg ext 2x15 66-86kg
sissy squat 2x15 20kg plate

what a great session pump was brilliant absolutely tossed after this foods went up too weight is stalling

[DarrenW29]

FRIDAY
BACK BICEP

BACK
single arm pull-down 3x8 90-90-100kg
prime upper back row 3x10 65 a side
1 arm cable pull-down 2x10-20 9 on stack 6 on stack
bb row 2x10 140-80kg
single arm cubex row 3x10 70kg


BICEP
Dorian curl full stack drop set
hammer 3x20 12kg

[DarrenW29]

CHEST DELT BICEP TRICEP
Incline plated press 3x10-9 120kg
flat nautilus press 2x10-12 77-57-57kg failure
high incline nautilus 2x10 64-50kg

DELTS
side cable raise 3x12-10 3-4-5 on stack

TRICEP
cable pushdown 3x15 7 on stack
nautilus tricep 3x12 43-32-32kg

BICEP
nautilus curl 3x10 36-full stack
hammer 3x12 20kg

[DarrenW29]

MONDAY
BACK TRAPS

BACK
bb row 2x10-8 140-160kg
easy bar overhand 2x12 60kg
rope pullover 3x12 21-30kg
Pulldown close 3x10 45kg
pulldown behind 2x15-12-12 66-66-77kg
cable row high on seat 3x8 44kg
rack pull 2x10 180kg




TRAPS
smith shrug behind 2x12 120kg
db shrug 2x12 50kg
cable shrug high middle trap 2x15 17-21kg

great session tonight foods now at 8000 calories weights stalling

https://i.ibb.co/tB56ZXj/IMG-5856.jpg (https://ibb.co/R2WKhyr)

[DarrenW29]

TUESDAY
QUAD ADDUCTOR ABDUCTOR HAMS
low leg press 3x15-12 280-320-360kg drop
wide leg press 3x15 180-230-280lg
1 leg press pin 2x15 73kg
leg ext 3x15 45-45-52kg
sissy squat 2x15 25kg plate

ADDUCTOR ABDUCTOR
adductor 3x12-10- 8 70-90-90kg
abductor 3x20 104kg

CALVES
pin 3x15-12 154-175-180-180kg

HAMS
lying ham 3x12 68kg
hack 2x12 90kg

what a great session pump unreal knee tendon still nippy but didn’t effect it at all so good

[DarrenW29]

Wednesday

CHEST DELT ARMS

CHEST
cable incline fly 2x15-10 8-10 on stack
smith press 3x7-8- 15 120-100-60kg
nautilus flat 2x10 77kg
cybex press 2x8-6 80-100kg

SIDE DELT
cable cuff side raises 3x12
past failure 3 on stack

TRICEP
pushdown 3x12 10 on stack
nautilus skull 3x15 43-50kg

BICEP
nautilus curl 3x10 full stack
Incline Db curl 3x15 12kg

Very good session want to keep getting stronger on incline smith again

[DarrenW29]

FRIDAY
DELTS TRICEP CHEST

DELTS
side raise cable 2x12 10-12.5kg
rear delt cable 2x15 12.5-14.5kg
cable high 2x12 10kg
upright row smith 2x10 50kg
front raise db 2x12 20-22kg 1 drop
Plate press 2x8-6 100-110kg

TRICEP
pushdown bar 2x8 full stack
rope pushdown 3x12-10 36kg
rope skull 5x12-10 36-43kg
pin pushdown 2x15-12 failure 77-full stack


CHEST
plate press 3x8 90kg felt heavy this week
fly machine 2x15-12 failure 100-full stack
pin press 1x10 66kg
fly press 14.4kg 2 set failure

GREAT session chest weak but expected since all ready trained it but it’s just a touch up session but very good things progressing

[DarrenW29]

MONDAY
CHEST BICEP FOREARMS DELTS

CHEST
high incline smith 3x6-10 120-120-80kg
flat smith 2x10-8 80-100kg
fly machine 3x12 50-59-59kg
cable cross over 2x15 14.5kg
hammer plated 2x8 80kg
cable press 2x20 14.5kg
pushdown 2x12 64kg



BICEP
db curl 2x-12 20kg
preacher pin 3x25-15-15 36-45-45kg
hammer bb curl 2x12 20kg

DELTS
db side 2x15 10kg
rear delt db 2x15 26-30kg
front raise db 2x15 10kg
rear delt machine 2x20 45kg

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

Pressing feels weak might need to cut volume back and struggling to put weight on

[DarrenW29]

WEDNESDAY
BACK TRAPS TRICEP

BACK
pull-up assisted 2x15-11 36-27kg
t bar row 2x12 80kg
easy bar overhand 2x12 100kg
machine support row 3x12 77kg
Pulldown close 2x10 45-52kg
pulldown behind 2x15 77kg
cable row high on machine 2x10 44kg


TRICEP
pushdown bar 3x20 21kg
rope pushdown 3x10-8 36kg
rope skull 5x12-10-8-8 36-43-50-50-50kg
pin pushdown 2x20 full stack


TRAPS
smith shrug behind 2x12 140kg drops holds
db shrug 2x15 50kg
cable shrug high middle trap 2x15 36kg

one of the best back session in a while weights moving again 275lbs need to hit 280 and I need to stay on 8000 calories daily now not less

[DarrenW29]

THURSDAY
QUAD ADDUCTOR ABDUCTOR HAMS
low leg press 2x15-12 400-440kg drop
wide leg press 2x15 240kg
1 leg press pin 1x15
leg ext 3x15 52-66-66kg
sissy squat 2x1230kg db

ADDUCTOR ABDUCTOR
adductor 3x15-10-11-8 70-90-104kg
abductor 3x20 104kg

HAMS
lying ham 3x12-10 73-91-73kg
hack 2x12 90kg


CALVES
3x15 100kg 15 second hold

What a session I don’t count the leg press plat form I need a smith squat soon

[DarrenW29]

DELTS CHEST
FRIDAY

DELTS
side raise cable 2x12 12.5kg
rear delt cable 2x15-12 14.5-17kg
cable high 2x15 5.2kg
upright row smith 2x15 30kg
front raise db 2x12 14kg
Plate press 2x8-9 100-120kg


CHEST
plate press 3x12-10 -8 80-90-120kg
fly press 2x15 17-21kg
cable low pec fly 2x20 12.5-17.5kg
fly machine 2x8 full stack

very tired tonight but got in and got it done things are moving nicely just need weight to hit 285 then post update

[DarrenW29]

Again thanks so much to mts family big daddy
Will pin toddy

Weight is 275lbs this morning little change too diet carbs ready too push this week hard

https://i.ibb.co/fQLk2rS/IMG-6044.jpg (https://ibb.co/fQLk2rS)

[DarrenW29]

MONDAY
BACK TRAPS TRICEP

BACK
pull-up assisted 3x15 27-27-23kg
easy bar overhand 2x12 110kg
cable row high on machine 2x10 44kg
machine support row 3x12-10-8 73-86-100kg
Pulldown close 2x10 52kg
pulldown behind 2x10 73kg



TRICEP
rope behind 4x15-12 50-57-63-70kg
pushdown bar 3x15 29-36-43kg
rope pushdown 3x10-8 43kg
pin pushdown 2x20 full stack


TRAPS
db shrug 2x15 50kg hold squeeze
smith shrug behind 2x15 40kg
cable shrug high middle trap 3x15 36kg

what a great session pinned the gear and pump was incredible feeling strong but I’m not going crazy on traps now they are developed just getting a good squeeze blood in them mostly do abs every session too

[DarrenW29]

TUESDAY
CHEST BICEP FOREARMS DELTS

CHEST
plate press 3x10-8-8 100-120-125kg
high incline smith 3x10-8-8 80-100-100kg
flat smith wide grip 2x10 100kg drop
fly machine 3x12 59kg
cable cross over 2x15 14.5kg
cable low chest 2x15 14.5-17kg
cable press 2x15 14.5kg




BICEP
preacher pin 3x15 50kg
db curl 3x12 12kg
hammer bb curl 2x12 20kg drop

DELTS
db side 2x15 10kg
rear delt cable 2x20 7.5kg
front raise db 2x15 10-12kg
rear delt machine 2x20 45kg

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

again great session pump so thankful for mts really am. High incline is best all most like a shoulder press but really feel it in upper chest foods now 7000 changed sources a bit

[DarrenW29]

THURSDAY
HAMSTRING ABD-ADDUCTOR CALVE GLUTE

HAMSTRING
standing ham curl 3x15-12- 32-39-39kg
high leg press pin 2x15 250 to light
lying hamstring curl 3x12-10-8 73-77-91kg
1 leg 3x10 27kg
stiff db 2x10 50kg

ABDUCTOR ADDUCTOR
Abductor 3x12-8-8 84-104-104kg
Adductor 3x20 104kg

CALVES
3x15 300kg
3x15 pin holds 100-127kg

GLUTE
rope bridge 2x12 32kg
hypers 2x12 plate 10-15kg


QUAD
leg ext 3x15 66kg
superset sissy squat bodyweight 3x12

really good session had 9000 calorie’s yesterday too push weight 280lbs today but bloated appetite lot less but pump was crazy need to start doing some cardio as hard to breath just moving lol

[DarrenW29]

Pushing deca too 1500 first time ever but can say even now feeling so full and joints feel brilliant loving it

[DarrenW29]

SATURDAY
BACK CHEST DELTS TRICEP

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

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

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

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


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

[DarrenW29]

https://i.ibb.co/sJf6KK6/117bb41b-3232-4079-926b-d502cf8cf665.jpg (https://ibb.co/sJf6KK6) https://i.ibb.co/9g7BXr1/54c67bdb-d062-4f83-9b81-aa84a293e0ff.jpg (https://ibb.co/9g7BXr1)

[DarrenW29]

MONDAY
QUAD ADDUCTOR ABDUCTOR HAMS

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


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

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


CALVES
3x15 120kg 15 second hold

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

[DarrenW29]

TUESDAY
CHEST BICEP FOREARMS DELTS

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

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

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

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

[DarrenW29]

WEDNESDAY
BACK TRAPS TRICEP

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



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


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

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

[DarrenW29]

https://i.ibb.co/4g5LcY7/1a40b328-f4dd-4ff5-8504-7f96b22e2d0a.jpg (https://ibb.co/4g5LcY7)

283lbs today I need 8000 daily

[DarrenW29]

FRIDAY
BACK CHEST DELTS

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

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

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

Post keeps deleting

[DarrenW29]

https://i.ibb.co/QmNYkxT/A5-C575-D2-6253-4266-ADEF-8-F2-ABB5773-C2.jpg (https://ibb.co/QmNYkxT)

[DarrenW29]

MONDAY
GLUTE HAMSTRING ABD-ADDUCTOR CALVE

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

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

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

GLUTE
hypers 2x12 plate 20kg


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

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

[DarrenW29]

TUESDAY
CHEST DELTS

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


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

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

[DarrenW29]

https://i.ibb.co/FYhNfJL/7cca2d3b-740f-436c-98a2-160bbf244ef9.jpg (https://ibb.co/FYhNfJL) https://i.ibb.co/kc5CmNF/96dc6cc0-c79c-4265-a080-f4d78b80dd2f.jpg (https://ibb.co/kc5CmNF)

Photos after the session

[DarrenW29]

ARMS
WEDNESDAY

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


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

FOREARMS
cable curl 3x15
reverse curl 3x15

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

[DarrenW29]

BACK TRAPS
FRIDAY

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


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

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

[DarrenW29]

https://i.ibb.co/FXv3WC9/2fa2c034-06e3-41d1-92ed-cbc9c304877d.jpg (https://ibb.co/FXv3WC9) https://i.ibb.co/xM2B12C/330c2686-4a0a-49e0-9526-c288c75eaa43.jpg (https://ibb.co/xM2B12C)

[DarrenW29]

MONDAY
CHEST BICEP FOREARMS DELTS

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


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

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

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

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

[DarrenW29]

TUESDAY
BACK TRAPS

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

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

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

[Wolfman]

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

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

[DarrenW29]

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


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

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


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

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

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

[DarrenW29]

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

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

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

[DarrenW29]

ARMS
FRIDAY

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


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

FOREARMS
cable curl 3x15
reverse curl 3x15

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

[DarrenW29]

MONDAY
BACK TRAPS TRICEP

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


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

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

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

[DarrenW29]

TUESDAY
-CHEST BICEP FOREARMS DELTS

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




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

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

great session tonight pump was ridiculous especially side delts

[DarrenW29]

WEDNESDAY
GLUTE HAMSTRING ABD-ADDUCTOR CALVE

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

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

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

GLUTE
hypers 2x12 plate 20kg


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

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

[DarrenW29]

https://i.ibb.co/VHXqWbQ/IMG-6639.jpg (https://ibb.co/JxXsR8y)
https://i.ibb.co/ZBSn9CK/2808-A47-A-DA06-46-A6-A239-5-A73-CBD5-D465.jpg (https://ibb.co/K2DMnH7)

[DarrenW29]

FRIDAY
CHEST DELTS

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


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

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

[DarrenW29]

MONDAY
CHEST BICEP FOREARMS DELTS

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




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

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

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

Another good session but weight has stall completely which is annoying

https://i.ibb.co/m9jjDqp/ae7cab3e-6fa7-433e-b4fb-8e29ccde7eea.jpg (https://ibb.co/ByppzZk)

[DarrenW29]

WEDNESDAY
BACK TRAPS TRICEP

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


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

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

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

[DarrenW29]

THURSDAY
GLUTE HAMSTRING ABD-ADDUCTOR CALVE

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

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

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

GLUTE
hypers 2x12 plate 20kg


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

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

[DarrenW29]

FRIDAY
BACK CHEST DELTS TRICEP

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




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



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


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

[DarrenW29]

https://i.ibb.co/gvqygCP/IMG-6813.jpg (https://ibb.co/f86M07n)

[DarrenW29]

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


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

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


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

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

[DarrenW29]

WEDNESDAY
CHEST DELTS

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

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

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

[DarrenW29]

TUESDAY
CHEST DELTS

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


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

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

but now things should move again

[DarrenW29]

WEDNESDAY
BACK TRAPS

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

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

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

[DarrenW29]

FRIDAY
ARMS CHEST DELT

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

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


FOREARM
cable 5x15 21kg
reverse 5x15 21kg

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

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


just did this tonight legs tomorrow will update

[DarrenW29]

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


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


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


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

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

[DarrenW29]

https://i.ibb.co/480m1NR/IMG-7051.jpg (https://ibb.co/480m1NR)

Thanks big daddy mts family posted on Instagram

[DarrenW29]

BACK TRAPS TRICEPS

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

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

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

Feeling great having more rest fully recovered

[DarrenW29]

CHEST DELTS
SATURDAY

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


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

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

[DarrenW29]

CHEST DELTS
TUESDAY

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


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

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

[DarrenW29]

WEDNESDAY
BACK TRAPS

BACK
pull up 3x10 18kg superset rope 23kg 12
cable row seated 2x12 44-44 plus 20kg
cable seated high row 2x10 32kg
cable pull-down 2x10 21kg
seated row upper 3x12 63-70-70kg
pull-down close 2x8 66kg drop
easy bar row 2x10 80kg



TRAPS
cable long bar 3x15 44kg
db shrug 3x15 30kg
y raises on incline pinch shoulder blades back 3x10 6kg

another great session in the bag 💪

[DarrenW29]

FRIDAY
LEGS
lying ham 3x10-10-6 drop 73-82-91
leg ext 3x12 116kg
leg press low 2x12 300kg
wide leg press 2x12 300kg
sissy squat 2x20 25kg


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


HAMSTRING
standing ham curl 4x10 32kg
db stiff 3x12 30kg


CALVES
leg press 3x20 300kg
pin 3x15 150kg

great session mixed ham then quad never done it before legs on fire but I need cardio so out of breath was a tough session tonight

[DarrenW29]

So I know why Friday session was tough ended up with mild chest infection lost taste smell now back today got mild cough

But more rest has brought my weight up I definitely overtrain it was staying the same finally moving night time weight
https://i.ibb.co/w0QHXMg/E97-AC34-F-5-BED-4681-BC26-E8846-BF35-C07.jpg (https://ibb.co/FxYvMg3)
man in black (https://emoticoncentral.com/category/man-in-black)

[DarrenW29]

Woke up with flu cold still so needing to rest a few days gutted but appetite still good just coughing up phlegm and nose so not wanting others catching it hope it’s gone in a few days will still do my injects and eat

Foods at 6500-7000

[DarrenW29]

CHEST DELTS
MONDAY

CHEST
plate press 2x8 140-160kg
fly machine 3x12 full stack
pin press 2x8 86kg
high db fly 2x8 28kg
cable cross over seat 2x10 23kg
fly machine 2x10 73kg


DELTS
rope rear delt rope 3x12 30kg
side raise cable on seat 3x12 10-12kg drop
rear delt cable seated 3x10 14kg
front raise cable 2x12-10 10-12.5kg
upright row cable bar 2x12 44kg

finally back that cold was brutal lost taste a smell chest infection but was shocked that I didn’t loose any strength I kept on top of food as much as I could few low days and weights down but very happy strength isn’t and was a great session

[DarrenW29]

TUESDAY
BACK TRAPS

BACK
pull up 3x10 18kg
^superset rope on seat 3x12 30kg
easy bar 2x10-8 120-140kg
cable seated high row 2x10-8 32-44kg
cable seated row 2x12 44kg
cable pull-down 2x10 26kg
seated machine 3x12 70kg
pull-down close 2x8 79kg


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

Another solid session pump intense back sore good sore

[DarrenW29]

WEDNESDAY
ARMS

BICEP
db curl back on pole 3x8 20-20-22kg
cable curl 3x10 10kg
preacher pin 2x10 1 arm with cable 23kg
hammer curl rope 3x12 21kg
concentration curl 2x10 20kg
pull-down 3x15 36-45-52kg


TRICEP
rope pushdown 3x10-8-8 63-70-70kg
rope skull 3x12-10 63-70-70g
pushdown bar 2x8 full stack
cable behind 2x8 14kg
cable kick back 3x12 5.2kg
pushdown pin 2x20 54kg

FOREARM
cable 4x15 21-30-30-30kg
bar 2x15 30kg
reverse 5x15 21kg

another ridiculous pump
Weight 303lbs

https://i.ibb.co/JdSnq0j/IMG-7348.jpg (https://ibb.co/JdSnq0j)

[DarrenW29]

FRIDAY
LEGS
lying ham 3x12 73kg
leg ext 3x12 116kg
standing ham curl 3x12 32-39-45kg
smith squat 2x12-8 160-200kg
leg press low 2x15 300-350kg
db stiff leg 2x12 40kg
wide leg press pin 2x15 full stack
sissy squat 2x12 25kg


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

very good session this is what it will be now doing calves tomorrow

[DarrenW29]

CHEST DELTS
MONDAY

CHEST
plate press 3x10 140kg drop
fly machine 3x10 full stack
pin press 2x12-10 86-93kg
high db fly 2x10-8 30kg
cable cross over 2x15 17.5kg
fly machine 2x12 68kg


DELTS
rope rear delt rope 3x15 30kg
side raise cable cross 3x12 5.2kg
rear delt cable seated 3x10 14kg
front raise cable 2x12 10kg
upright row cable bar 2x12 30kg

Great session Saturday I was sick 3 times on the toilet 10 times couldn’t hold food ate rice lying for 2 days big mistake good now little weight loss but not stressing

https://i.ibb.co/R7vwD3g/IMG-7386.jpg (https://ibb.co/R7vwD3g)

[DarrenW29]

WEDNESDAY
BACK TRAPS

BACK
rope on seat 3x12 full stack plus 25kg
cable high row 2x10 32kg
cable seated row 2x10-8 44-44 plus 25kg
cable row pull-down 2x10 35kg
seated row close 2x15 44-44 plus 25kg
easy bar 2x10 120-140kg
pull over 2x12 23kg
seated machine upper 2x10 73kg
pull down close 2x10 66kg

TRAPS
cable long bar 3x15 44kg
db shrug 3x15 50kg
y raises on incline 3x10 8kg

good pump tonight but dealing with digestion stress so need to fix this asap something I’m eating isn’t agreeing bad burps can’t stop going to the toilet

[DarrenW29]

FRIDAY
ARMS CHEST

CHEST
wide plate press 3x12 60-70-70kg
cable Cross over 2x12 17.5kg
fly press 2x12 17.5kg
cable low 2x12 17.5kg
smith flat 2x12 80kg
pushdown 2x12 68kg

BICEP
db curl back on pole 2x10 20kg
easy bar curl 2x10 20kg
cable curl overhead 2x12 10kg
preacher pin 2x12 36kg
hammer curl rope 2x12 21kg
pull-down curl 2x12 52kg


TRICEP
rope pushdown 2x10 70kg
rope skull 2x10 70g
pushdown bar 2x10 full stack
1 arm cable pushdown 2x8 10kg
cable behind 2x12 10-12.5
cable kick back 3x12 5.2kg
pushdown pin 2x20 54kg

great pump digestion fixed now to progress on chest press first time trying it like this all workouts is little to no rest I go my training buddy goes

[DarrenW29]

BACK DELT FOREARM

BACK
rope pullover 2x15 21-21
pull-down behind 2x15 59kg


DELT
side raise cable crossover 3x15 5.7-7.5-10kg
cable rear delt rope 3x15 30kg
db side raise 2x15 20kg
rear delt machine 2x15 100kg
shoulder press 2x12-6 100-120kg



FOREARM
cable 4x15 21-30-30-30kg
bar 2x15 30kg
reverse 5x15 21kg

changed it up a bit didn’t count few things but good session had to rest the knee so no quad

[DarrenW29]

CHEST DELTS
TUESDAY

CHEST
plate press close 2x10-8 140-150kg
I’m pate press wide 3x12-8-8 80-90-90kg
fly machine 3x10 full stack
pin press 2x8 86kg
high db fly 2x8 32kg
cable cross over 2x15 17.5kg
fly machine 2x12 68-82kg


DELTS
rope rear delt rope 3x15 30kg
side raise cable cross 3x12 7.5kg
rear delt cable seated 3x10 10kg
front raise cable 2x8 10kg
upright row cable bar 2x12 30kg

good session tendon in back of knee still needs to heal really annoying

[DarrenW29]

THURSDAY
BACK TRAPS

BACK
rope on seat 2x12 full stack plus 25kg
cable high row 2x8 44kg
cable seated row 2x12 44plus 25kg
cable row pull-down 3x10 30kg
seated row close 2x15 44-44 plus 25kg
pull-down close 2x10 66kg
pull over 2x10 23kg
easy bar 2x12 90kg
seated machine upper 2x10 79kg


TRAPS
cable long bar 3x15 44kg
db shrug 3x15 50kg
y raises on incline 3x10 8kg

insane session pump was unreal sweating alot love this style low no rest intense did tricep too didn’t write it down and oblique

[DarrenW29]

FRIDAY
LEGS
QUAD
leg press 2x15 300 350kg
wide press 2x20 200kg
1 leg press 2x20 100-150kg
leg ext 3x20 50kg

HAM
lying ham 3x15 50kg
standing ham curl 3x15 18kg
db stiff leg 2x12 40-59kg
sissy squat 2x12 no sissy knee pain


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


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

tendon still not 100 percent but could still train and was a good session

[DarrenW29]

SATURDAY
BACK ARMS
BACK
pull-down behind 3x12 79kg
cable upper row 2x8 44kg
upper back row 2x10 100-113kg
low lat cable row 2x12 32kg
rack pull 2x15 not yet

TRICEP
rope pushdown 2x10 70kg
rope skull 2x10 70g
pushdown bar 2x10 full stack
1 arm cable pushdown 2x8 10kg
cable behind 2x12 10-12.5
cable kick back 3x12 5.2kg
pushdown pin 2x20 54kg


BICEP
db curl back on pole 2x10 20kg
easy bar curl 2x10 20kg
cable curl overhead 2x12 10kg
preacher pin 2x12 36kg
hammer curl rope 2x12 21kg
pull-down curl 2x12 52kg



FOREARM
cable 4x15 21-30-30-30kg
bar 2x15 30kg
reverse 5x15 21kg

Great session pump tonight weight was 294 this morning 303 in the gym 3 meals in

[DarrenW29]

SUNDAY
CHEST DELT

CHEST
machine fly 3x12 113-2x113 plus10kg
wide plate press 2x10-8 80-100kg
close plate press 2x10-8 80-100kg
smith high incline 2x8 60-80kg
pushdown 2x15 68kg
cable Cross over 2x12 17.5kg



DELT
side raise cable crossover 3x12-10 7.5-10-10kg
cable rear delt rope 3x15 30kg
db side raise 2x10 20kg
front raise db 2x12 12kg
rear delt machine 2x15 100kg

Weights 298 today 300 soon

[DarrenW29]

https://i.ibb.co/pP2VmFR/IMG-7625.jpg (https://ibb.co/7zvM9mR)

Finally 300lbs
now to slowly get up to 320-330 before a diet mass monster is my goal always has been

https://i.ibb.co/t3TzfhK/IMG-7548.jpg (https://ibb.co/DLHYXbW)
turtle island preserve (https://nonprofitlight.com/nc/boone/turtle-island-preserve-inc)

This is new split
-training split
-Monday off
-Tuesday back traps
- Wednesday chest delt
- Thursday off
- Friday legs
- Saturday back arms
- Sunday chest delt

food
7800

Diet
450 protein
600 carb
300 fats

cycle will be
2g eq
1200mg deca
700mg npp
400mg mast e

Insulin
Long acting 20iu
3-6iu with meals