growing with mts road to a future pro

[DarrenW29]

very fortunate to be with med tech products I’ve just begun my official off-season cycle I started 2 weeks ago 1 week prior to gyms opening to get hormones into my blood smooth and best lab no pip and quality products

cycle has been this week started
1000g test
1g tren a < used for 1 weeks but at 300mg
400mg mast e
250mg eq <used for 2 weeks

https://i.ibb.co/ZM7844W/DF2651-F6-5-BE9-4918-993-D-37-A68-BA55322.jpg (https://ibb.co/ZM7844W)


I’m going to change over to

2000mg testosterone
1g tren a
400mg mast e
250mg eq < to finish the vile of help collagen production also
Metformin 2g
Novo post W 6iu
t4
^
Going to give this 8 weeks for the recomp effect
this might change as I grow very well with tren test mast and and very minimal sides I don’t get to bloated but have letro on hand

Diet starting
580g protein
200g carbs
25g fats

Apple cider v with all meals

I keep fats low for it’s impaired effect on digestion causing to slowed gastric emptying
high protein as it works best for me and carbs will increase from here as I get deeper into this growing phase unsure how high but no doubt they will be very high

End goal is to win my pro card it’s longer term plan but I have the work ethic mindset and live and breath bodybuilding it’s the only thing I live for each and every day and thanks to mts for the support I hope I can achieve my dream goal it’s a big statement but I want to believe in myself and with support I will never disappoint I hope I can do this in 3 years time

Training day spilt
mon chest shoulder bicep trap calves
tues quad abductor adductor calves
wed back hamstring forearm tricep calves
thurs shoulder traps tricep
friday quad hamstring pump calves
Saturday back chest bicep
Sunday off

Cardio fasted 1 hour
cardio 7-8pm 30 minutes
Everyday I enjoy cardio and keeps my metabolism up and can push food high

Diet will change as it’s only the first week
I can’t run long deca as I cramp in the past from it
But later I could switch to npp but right now it’s to recomp into a bigger version and nothing beats test tren mast and with more food added insulin


Starting weight small 210lbs 8bf
end goal weight back at 290s 8-10bf
Height 6ft 1
age 27

This is my starting physique no weights in 4 months no cycles 100g protein 3 weeks ago
https://i.ibb.co/55K2Tns/E34-BB8-DF-3-C52-4201-924-B-D042-AFE63885.jpg (https://ibb.co/55K2Tns)

https://i.ibb.co/hm746kH/6348-DB8-F-5179-44-D2-B3-F3-856-DB71-F555-C.jpg (https://ibb.co/hm746kH)

Let’s get this journey of to a great start update photos in 10 weeks time 💪

[DarrenW29]

Before the lockdown
https://ibb.co/hKXqQjS
https://ibb.co/3NPDH0g
https://ibb.co/dcxskkq

https://i.ibb.co/Dt0YZBw/EC21667-E-D3-CB-4650-AF33-8-CFBEE431-AA5.jpg (https://ibb.co/Dt0YZBw)

https://i.ibb.co/sbs5YTp/C3-A5-A2-DC-699-D-466-A-9-B9-B-4977-CE2588-F7.jpg (https://ibb.co/sbs5YTp)

https://i.ibb.co/swX0rF8/F31-DFE3-E-26-DE-4798-9-AF3-A6-EB64179550.jpg (https://ibb.co/3NPDH0g)

https://i.ibb.co/dQbhCqR/07-BFDB50-186-A-413-F-8606-7-A1-DC098-C974.jpg (https://ibb.co/hKXqQjS)

https://i.ibb.co/kyvVqqf/AA549-E43-687-A-41-D4-94-F0-A397185-ACA37.jpg (https://ibb.co/dcxskkq)

Photo Updates will be in 10 weeks from now as I need to build up muscle memory but we will log daily are training diet mood and so on

Being taller my goal is much bigger legs which I plan to really work hard on improving a lot

[DarrenW29]

First week of training is over serious doms all over legs are the worst very painful walking doing hot cold therapy Ice pack hot water bottle try to speed up healing

got fasted cardio in 1 hour 30 minutes it was brutal lol.

first week back just remembering the movements nothing impressive but my training is now more slowed contraction squeezing over just overall be as strong as humanly possible I will still shift some nice weight and video it but it’s not my complete goal due risk of injury and bodybuilding is number 1

Food will be increased this week and each week go by how recovery is going before I decide if I need more I don’t Believe in if it fits your macros approach I like quality micro macro dense food and quality protein sources only minimal sauces as they carry sugars. I add little tandoori seasoning pink salt iodine pottasuim salt with black pepper and apple cider vinegar only on all meals

Apple cider vinegar for blood sugar control digestion
spicy seasoning raise metabolism and flavour
salts for electrolytes thyroid

supps
fibre supplement
Vitamin mineral
Vitamin b12
Vitamin d3
magnesium
Chromium
ala
fish oil

rest day food intake.
Meal (1)
700g uncooked weighed chicken
500g potatoe
https://i.ibb.co/1T9p5fR/1-AA75-FEF-7-D4-B-4811-8-F2-A-FF0-ED63-CB370.jpg (https://ibb.co/1T9p5fR)


Meal (2)
500g eggwhites
35g low fat cheese
https://i.ibb.co/RBvg0LM/0-E476-B57-1962-4-D02-8360-B9-CBED99-D439.jpg (https://ibb.co/RBvg0LM)


Meal (3)
380g chicken
250g rice

https://i.ibb.co/XSFWyhB/58-B33178-7-EFA-439-E-B0-A2-FDF34-D565-DE6.jpg (https://ibb.co/XSFWyhB)


Meal (4) meal change
2 skyr 660g
180g gluten free pasta
35g low fat cheese

https://i.ibb.co/vmKcFrt/4406-F018-530-F-44-FF-B516-15-EEDED470-D1.jpg (https://ibb.co/vmKcFrt)



Meal (5) pre bed
300g chicken
250g rice
3g fish oil

https://i.ibb.co/PNC7Zvk/C37-CE8-E2-720-A-47-AE-8-D12-AF679-D45226-C.jpg (https://ibb.co/PNC7Zvk)

My new macro split tomorrow for the week will be
4050 calories
600g protein
300g carbs
25g fats

[DarrenW29]

as from Monday big changes to come food has to be increased this will come purely from carbs and I will begin hitting 500g or so to get very full and begin to push the muscle back on and after 4-6 weeks into training things will get interesting

My cycle will be
2g test
700mg tren ace
400mg mast e
250mg eq until vile runs out

^^
Now many don’t need this much and I don’t always push mega dosages but I’m not a beginner and I’ve been to as heavy as 320lbs off-season at 6ft 1 and even though I could use less anabolics I feel now with support and my frame height this amount will grow me back to a good level of size development with diet training being absolutely perfect with rest recovery and as many tall bodybuilders know filling the frame is the key thing for us so we need the testosterone tren is here for recomp for now as I grow into bigger size mast will keep me dryer harder and eq provides type 3 collagen synthesis

My future plans? the plan is grow 8 months and then from my uploads and how i look we can start looking at shows to compete in and this will be fun I like setting goals and I plan to achieve every goal I put my focous into

https://i.ibb.co/FHTk27V/DEE1-C492-B2-EF-43-F9-87-DF-F274621-B5666.jpg (https://ibb.co/FHTk27V) https://i.ibb.co/v3WqWH8/BB7-DFB4-B-B121-4-A0-D-A458-69-ADA62-B9-BB1.jpg (https://ibb.co/v3WqWH8)


We grow with mts and let’s spread the positive words 💪

[Rick123]

Looking absolutely huge bro and damn that’s a big as cycle! My only question what’s the reason for the extremely high protein intake? Is it not better to get more out of you carbs/fats because that’s more protein sparing anyways? I think 2gr of protein per lb of bodyweight for an enhanced athlete is more then enough. You’ll get even more bang for you bug if you change your macros i think.

[emperorcaliano]

Looking full as a house bro!!!

[DarrenW29]

Looking absolutely huge bro and damn that’s a big as cycle! My only question what’s the reason for the extremely high protein intake? Is it not better to get more out of you carbs/fats because that’s more protein sparing anyways? I think 2gr of protein per lb of bodyweight for an enhanced athlete is more then enough. You’ll get even more bang for you bug if you change your macros i think.

Thanks brother appreciated always here learning and will take advice and apply it as we can all help each other and keep posting are trials

My goal now to compete next year since coronavirus we’ve all suffered and legs need time

its not for a pro card I got excited with mts products put this in my log name lol but hopefully in 3 years try for it but first grow and get on that stage


I’ve changed up diet now too protein still highish 500g never ate so much normally way less but now at 1000-11000 carbs
fats 50-100g foods 7300-8000 calories per day

will update with photos training in the coming weeks as this is just the start of week 6 but I seem to be growing each week by week 8 updates

[DarrenW29]

Looking full as a house bro!!!
Thanks bro I can’t wait to update with progress and hopefully you guys everyone can say what needs work and we help each other to keep improving positivity let’s keep growing the mts way 💪

[Rick123]

I get it! Looking forward to your progress bro, keep crushing it. MTS all the way ;)

[Bigmannj]

Are you not using any HGH mate?

[DarrenW29]

I get it! Looking forward to your progress bro, keep crushing it. MTS all the way ;)

Definitely brother 2 more weeks and everything will be on point

[DarrenW29]

Are you not using any HGH mate?

Not right now bud


Little update I can say I’ve gained 50 pounds so far and still very lean

Cycle change will be
1200 cyp
500 eq
400 tren a
400 mast e
20iu novo pre 20iu post
Lantus Monday-Friday 30iu

2 weeks then will start daily training journal logging it down and progress photos as by week 8 that’s training back at peak levels and body will have grown enough upper anyway to show results

Let’s keep growing the mts way 💪

[Rick123]

Simple but effective meals, i like it! Definitely have to get me some apple cider vinegar haha, those small additions make a big change in digestion and insuline sensitivity!

[Rick123]

Excited for the progress mate, motivates me to keep killing it also! I’ll keep an eye on your log :)

[MTS-Head Coach]

Keep us updated bro , you are looking amazing and have all to turn pro soon . Always believe

[DarrenW29]

Keep us updated bro , you are looking amazing and have all to turn pro soon . Always believe

Thanks a lot for kind words brother

I got excited from using mts and put this but I will push myself as hard as I can and hope one day I can turn pro I live and breath this like we all do and only enjoy this in my life

Going to start logging workouts now and photos coming as this is week 8 of training strength is in a good place now and food going to begin logging every workout and photos will get them this week

Now the fun begins 💪

[DarrenW29]

Little update
As of next week photos will be taken and workouts all logged and ready to go I will then update photos every 2 weeks right through from there

But Monday slight injury to shoulder from squatting bar to high on my shoulder caused swelling on the bone so resting 2 days ice packing it keeping it elevated little gutted but will still be fine to keep training will be back tomorrow in the gym

Appetite little low so thinking trying ghrp6 some cardio added little drop in food to reset digestion

[Monstro]

You have all to turn pro and now using MTS no excuses

[DarrenW29]

You have all to turn pro and now using MTS no excuses

For sure brother and everyone like yourself on the forum

[DarrenW29]

Small update been to hospital X-ray orthopaedic came down they think I’ve torn the clavicle will get another phone call tomorrow

I hope it’s just internal bleed or swelling but got a sling giving myself rest until Monday very gutted here but keeping positive and hope it comes down quick and it’s not torn because if I tore it I would have felt it in the gym I didn’t feel it until yesterday I think it’s just swelling slight bleed which heals quick definitely don’t think it’s a tear but it’s painful but not enough to stop

697

[Rick123]

Shit bro!!! Speedy recovery, hopefully no bad injury. Keep us updated!

[BIGDADDY]

Small update been to hospital X-ray orthopaedic came down they think I’ve torn the clavicle will get another phone call tomorrow

I hope it’s just internal bleed or swelling but got a sling giving myself rest until Monday very gutted here but keeping positive and hope it comes down quick and it’s not torn because if I tore it I would have felt it in the gym I didn’t feel it until yesterday I think it’s just swelling slight bleed which heals quick definitely don’t think it’s a tear but it’s painful but not enough to stop

697

damn. wish ya a speedy recovery

[DarrenW29]

Thanks everyone appreciated
iced it on and of ibuprofen
swelling came way down

Back in the gym Monday no time to be resting had months of resting and when I’ve got the opportunity here and growing well got to Keepit going we all get little set back but not enough to stop progressing

Monday I will begin logging my training work around it and update daily

Let’s go mts 💪

[DarrenW29]

Week 8
Monday
CHEST TRAPS
dips 1x12 40kg
decline dumbbell 2x8-12 70kg 8 50kg 16
flat dumbbell 2x8 50kg 10 50kg 10
pullover 2x12 40kg
smith wide incline 2x8 80kg15 120kg8
machine press sitting back 2x-12 54kg
cable fly on short cable 2x-15 10 on stack
decline fly 2x10 18kg 12 test pause each rep finisher
flat fly 2x8-10 40kg 8-7

Traps
dumbbell shrug 2x20 50kg
bar shrug smith reverse 2x10 170kg
cable squeeze 3x20 50 on stack

Pre workout meal
15iu novo
250g rice
400g chicken
110g dextrose
250ml coconut water
creating 5g
cream of tarter 3g
3 rice cake

Intra
35g dextrose
14g eaa
5g creatine

post meal
15iu novo
300g chicken
460g potatoes
110g dextrose
5g glutamine

Good overall workout strength will now be back and workouts will be progressive i do a all out heavy set then back of set on top pressing movements volume still little higher but working well.


did extra side rear front delts not writing down

neck pain way down and wasn’t any issues as it’s not on the neck more the bone clavicle area

[MTS-Head Coach]

That is a huge workout damm and also alot of protein on diet . If you dont grow with this give up. You dont use any fruits on diet? Some people dont believe on fruit for bodybuilders , are you one of them?

[DarrenW29]

That is a huge workout damm and also alot of protein on diet . If you dont grow with this give up. You dont use any fruits on diet? Some people dont believe on fruit for bodybuilders , are you one of them?

Should I lower protein intake a little do you think? any thoughts suggestions welcomed

fruits I love I normally eat bananas pineapple apples I do not eat vegetables that’s one thing because of volume of food but I will add In bananas again

[MTS-Head Coach]

Should I lower protein intake a little do you think? any thoughts suggestions welcomed

fruits I love I normally eat bananas pineapple apples I do not eat vegetables that’s one thing because of volume of food but I will add In bananas again

if you dont eat fruits and vegetables use psylium husk before bed . protein is the building block , so the more you eat the more you grow , only problem is digestion , take alot enzimes and probiotics

[DarrenW29]

if you dont eat fruits and vegetables use psylium husk before bed . protein is the building block , so the more you eat the more you grow , only problem is digestion , take alot enzimes and probiotics

Thanks brother I will do this how much do you recommend in grams for husk

I added in pineapple today

[DarrenW29]

Tuesday

pre workout
20iu novo
300g chicken
250g rice
160g rice cereal
300ml skim
110g dextrose
5g creatine

intra
35g dextrose
14g eaa

post workout
20iu novo
300g chicken
300g low fat oven chips
460g pineapple
110g dextrose

Workout

Bicep tricep
rope pushdown 3x12 54kg
v bar pushdown 2x12 full stack plus 20kg
skull crusher 2x12 30kg12 40kg12
^superset close grip
1 arm cable 3x10 18kg
kick backs 2x15 30kg 15 42kg15

bicep curl easy bar 2x12 45
Cable 1 arm curl 3x10
preacher curl 3x10 32
hammer curl seated 2x10 16kg
hammer rope 3x15 41kg
concentration curl 2x12 18kg

Thanks to head coach I added some fruit workout was very good just arms today need a good week of training then photos next and after this every week or 2 photo updates see what changes I may need

[Rick123]

Excited to see your progress pics! Arm workout looking solid ;)

[DarrenW29]

Excited to see your progress pics! Arm workout looking solid ;)

Thanks brother after these workouts photos are next 💪

[DarrenW29]

Wednesday was a rest day

Thursday
BACK
pulldown 3x12 100kg13 107kg10 107kg 8
pulldown behind 2x12 73kg 12 73kg12
dumbbell row 1on seat 2x10 65kg
seated row 1 arm 2x15 32 15 45 12
reverse pulldown 3x8 120kg 10 2 140kg 8
barbell row 2x12 140kg 15 180kg8
t bar row 2x12 80kg 16 100kg15
rack pull 2x10 250kg 10 light 180kg 8
hypers 2x15
cable pullover 3x20
cable seated high row 2x12 41
Cable pulldown 3x12

Did little less weight as my backs very strong but I feel going to heavy doesn’t do it for my back volume is absolutely needed for me

[DarrenW29]

Friday
SHOULDER CALVES chest pump
smith press 2x6-8 130kg4 100kg8 drop sets
Behind smith press 2x60kg 10
machine plated press 2x10 80kg
dumbbell rear delt hand twist 3x15 16kg
seated rear delt seated cable pull 3x12 73
cable rear delt bent over 2x12 14 23
cable rear standing 3x12 14
side raise machine 3x15 68
side raise cable 2x12
side raise dumbbell 3x10 24kg
superset upright row bar 45kg 12

seated calves 3x10 100kg 110kg
hack squat calves 3x12 100kg 20

machine press 3x12 66 79 86 drop sets
^superset machine fly full stack drop sets
cable cross over 3x12
dumbbell fly flat 3x10 30kg
Flat dumbbell 2x10 40kg
dips 3x12

Overall good workout

[DarrenW29]

8 weeks photos
ofcourse I need more overall size especially legs chest and right now pushing food but will hold here as condition don’t want to get to fat but still have my once a week high day

I need to improve posing a lot and start working on this also cramping bad and not opening up properly but thoughts welcome

https://i.ibb.co/HC7XWKR/56035-BD8-DB8-E-45-CC-AFB5-B4-DBA8-AB312-C.jpg (https://ibb.co/JqnCfc8)

https://i.ibb.co/7JBHZBJ/56-B121-F8-C0-C9-4676-A6-D6-6-FA97-E542-FF5.jpg (https://ibb.co/LzBMcBz)
https://i.ibb.co/Wc78V6Z/48-BC6976-F6-FF-4-B1-D-A9-BA-588151-ECD0-CA.jpg (https://ibb.co/GVGYH0y)
https://i.ibb.co/VN6MfYt/B265-FD6-A-A7-D4-4-E1-C-9929-BB576-E10-CB73.jpg (https://ibb.co/3sKSgm7)
https://i.ibb.co/Zx9bn97/0343-F55-F-FB02-4-F45-97-B9-B8-B337144-F7-C.jpg (https://ibb.co/4pk06k3)
https://i.ibb.co/Np70Ykm/DD945-F55-CD22-40-D7-BBD6-D82-F539586-D5.jpg (https://ibb.co/0ZQ0JWF)
https://i.ibb.co/q5Bc8jC/A5-DF1-BCC-1-A6-B-44-B6-AA52-A50-F83-C5137-F.jpg (https://ibb.co/vY1TWqh)

[Rick123]

Crazy physique brother, you got a lof of size already!

[DarrenW29]

Crazy physique brother, you got a lof of size already!
Thanks brother with mts products I’ve gained 60 pounds in 8 weeks it’s crazy another 20 lean will be happy being tall I need another 20 I think to look more 3D and feel comfortable I’m sure I can keep growing another 10-20 pounds before then holding this

but end goal to be over 300 pounds but let’s keep working hard and growing 💪

[DarrenW29]

Monday
QUAD ABDUCTOR ADDUCTOR
leg press 2x15 420kg 12 460kg 12
1 leg press 2x25 100kg
wide stance leg press 2x20 250kg go more weight next time felt good ^
leg curl 1 leg 3x20 25
smith squat 2x12 180kg 12 120kg 20 light today
lunges not this week right knee


lying hamstring curl 3x15 50kg
seated ham curl 3x15 32kg
standing hamstring curl 3x20 32kg
stiff leg db 50kg15

glutes bridge machine 2x12 120kg
Calves seated plate load 120kg 10

Abs 3x15


Good leg workout couldn’t do hacks or lunges due to slight right knee inflammation not focusing on crazy weight either to many use to much weight and end up looking like Larry wheels quads i could move big weight rdl big weight but did nothing for me but can add some to certain movements still all slow controlled I want big quads will possibly hit them again this week but low volume 2 exercise each need these legs to get massive

[Rick123]

I have the same problem, got pretty strong legs, but it doesn’t do shit for me, only creating knee pain. Slow and controlled form with mind muscle connection, lower volume in a progressive overloading way and my legs starting to grow.

[DarrenW29]

I have the same problem, got pretty strong legs, but it doesn’t do shit for me, only creating knee pain. Slow and controlled form with mind muscle connection, lower volume in a progressive overloading way and my legs starting to grow.

Exactly mate don’t want to push more weight on legs and still have pencils just finding what works less volume for sure

[DarrenW29]

CHEST TRAPS DELTS
decline dumbbell 2x8-12 75kg 6 50kg 20
flat dumbbell 1x10 50kg10
pullover 1x12 50kg
machine press sitting back 2x-12 56
incline plate press 2x10 80kg < rubbish didn’t feel it
cable fly on short cable 2x-12 full stack
cable seated decline fly 2x12 6 on stack
Cable upright fly 2x12 8 on stack
Dips finisher 2x12

Traps
dumbbell shrug 2x25 50kg
bar shrug cable 77 on stack
cable squeeze 3x20

Side raise 3x12
front raise 3x12
rear delt 3x12

strength up on pressing from last session these are the heaviest they have and getting rid of them soon so will just progress with them until then

But good workout overall weight up another 2lbs too growing weekly

[BIGDADDY]

8 weeks photos
ofcourse I need more overall size especially legs chest and right now pushing food but will hold here as condition don’t want to get to fat but still have my once a week high day

I need to improve posing a lot and start working on this also cramping bad and not opening up properly but thoughts welcome

https://i.ibb.co/HC7XWKR/56035-BD8-DB8-E-45-CC-AFB5-B4-DBA8-AB312-C.jpg (https://ibb.co/JqnCfc8)

https://i.ibb.co/7JBHZBJ/56-B121-F8-C0-C9-4676-A6-D6-6-FA97-E542-FF5.jpg (https://ibb.co/LzBMcBz)
https://i.ibb.co/Wc78V6Z/48-BC6976-F6-FF-4-B1-D-A9-BA-588151-ECD0-CA.jpg (https://ibb.co/GVGYH0y)
https://i.ibb.co/VN6MfYt/B265-FD6-A-A7-D4-4-E1-C-9929-BB576-E10-CB73.jpg (https://ibb.co/3sKSgm7)
https://i.ibb.co/Zx9bn97/0343-F55-F-FB02-4-F45-97-B9-B8-B337144-F7-C.jpg (https://ibb.co/4pk06k3)
https://i.ibb.co/Np70Ykm/DD945-F55-CD22-40-D7-BBD6-D82-F539586-D5.jpg (https://ibb.co/0ZQ0JWF)
https://i.ibb.co/q5Bc8jC/A5-DF1-BCC-1-A6-B-44-B6-AA52-A50-F83-C5137-F.jpg (https://ibb.co/vY1TWqh)



what the fuck... you're massive.

[Monstro]

When we share the same mentality and same love for this sport , only one think can happens , get freaky or dye young . like Rich Piana says many times i prefer to live 40 years as a Lion than 80 years as a Sheep!

[DarrenW29]

what the fuck... you're massive.

Thanks bro really appreciated coming from you thanks to you and the best products growing like a weed strength is unbelievable

And to update the tren is something else the heat even without eating it’s like sitting in a sauna not sure if others get this but absolutely loving the process so far and it’s just about to get better as I’m not going to stop let’s keep growing right to the stage

[DarrenW29]

When we share the same mentality and same love for this sport , only one think can happens , get freaky or dye young . like Rich Piana says many times i prefer to live 40 years as a Lion than 80 years as a Sheep!

Absolutely bro we don’t do this to be healthy we do this to be monsters we only love this only thing in life we live for nothing stops us no we pain nothing we battle through what life chucks at us as we’ve both had issues and can relate let’s keep growwwing

[DarrenW29]

BACK
rope pull full stack plus 20kg 1x12
barbell row 2x12 160kg15 180kg12
t bar row 2x10 140kg 12 180kg6
pulldown 2x8-10 107kg
pulldown behind 3x12 73kg 12 79kg 10
dumbbell row standing bent over 2x15 50kg
seated row 1 arm 2x10 52kg
reverse pulldown 2x8 180kg
rack pull 1x8-10 270kg 8 dead stop
hypers 2x15
cable pullover 3x15 50kg
cable seated high row middle back 2x12 91

But today’s workout was unbelievable feeling very pumped strong veins this is what amazing products do very fortunate really feeling it

strength up again and feel like I’m growing by the week

[BIGDADDY]

BACK
rope pull full stack plus 20kg 1x12
barbell row 2x12 160kg15 180kg12
t bar row 2x10 140kg 12 180kg6
pulldown 2x8-10 107kg
pulldown behind 3x12 73kg 12 79kg 10
dumbbell row standing bent over 2x15 50kg
seated row 1 arm 2x10 52kg
reverse pulldown 2x8 180kg
rack pull 1x8-10 270kg 8 dead stop
hypers 2x15
cable pullover 3x15 50kg
cable seated high row middle back 2x12 91

But today’s workout was unbelievable feeling very pumped strong veins this is what amazing products do very fortunate really feeling it

strength up again and feel like I’m growing by the week

If you ever get the chance, could you do some training videos? I would love to see the workout in action

[MTS-Head Coach]

This is a must , not only Darren but all our members should post more pictures and also videos training .

[DarrenW29]

If you ever get the chance, could you do some training videos? I would love to see the workout in action

Absolutely I will begin videoing next weeks sessions

[DarrenW29]

This is a must , not only Darren but all our members should post more pictures and also videos training .

Definitely we need to document it all pictures training diet videos the whole process

I Will get videoing again

[DarrenW29]

SHOULDER CALVES CHEST (tricep pump)
smith press 1x4-8 130kg6 100kg11 back off
Behind smith press 2x80kg 8
machine plated press 2x10 110kg
dumbbell rear delt hand twist 2x15 26kg
seated rear delt seated cable pull 3x12 73
cable rear delt bent over 2x12 14 23
cable rear standing 3x12 14
side raise machine 2x15 full stack
side raise cable 2x12 3 on stack
side raise dumbbell 2x10 24kg 12
superset upright row bar 45kg 15
Front raise dumbbell 2x10 26kg

seated calves 3x10 100kg 110kg
hack squat calves 2x10 140kg


cable press flat 2x12 26 each side
machine press 2x8-12 79 12 93 8
machine fly full stack 2x10
dumbbell fly flat 2x10 30kg 12 42kg6
dips 2x12

Great session today added triceps too but didn’t write it

after this session very hungry waiting on food to cook then consume 500g chicken 450g low fat oven chips 110g dextrose doubling chicken in this meal so I fit all my food in

[DarrenW29]

Monday
QUAD ABDUCTOR ADDUCTOR
leg press 1x15 470 17
1 leg press 2x25 100kg
wide stance leg press 2x20 290kg 300kg
leg curl 1 leg 3x20 25
smith squat 2x12 120kg 20 170kg 12



lying hamstring curl 3x15 50kg20 64kg12
seated ham curl 2x64
standing hamstring curl 2x20 32kg
stiff leg dumbbell 2x12 70kg12 75kg12

glutes bridge machine 2x12 150kg


abductor 2x8-12 100kg8
adductor 2x12 86kg 18 100kg 12

calves 4x25

Great session I always squat at the end after complete failure on leg press but I could have done much more reps or weight but legs where absolutely fried great session mts your unbelievable and never felt so good or growing so lean thanks too you let’s keep it going

Will get videos this week next few weeks another update photos let’s goo let’s grow mts..💪💪

[DarrenW29]

CHEST DELTS BICEP FOREARM
decline dumbbell 2x8-12 75kg 9 50kg 22
flat dumbbell 1x10 65kg 6
close db press 2x10 30kg12
pullover 2x12 50kg
Incline smith wide 1x8-10 120kg 8
machine press sitting back 2x-12 66kg
cable fly on short cable 1x-12 12 full stack back off
cable seated decline fly 2x12 7 on stack
Cable upright fly 2x12 5 on stack
dips 2x-15

Side delt 2x12 28kg

rear delt machine 2x12 107kg

front delt rope 2x12 32kg


bicep curl easy bar 2x12 45
Cable 1 arm curl 3x10
preacher curl 3x10 32
hammer curl seated 2x10 22kg
hammer rope 3x15 41kg
concentration curl 2x12 22kg

Forearm cable curl 10x12

Good workout did try to video but it didn’t go through going to get someone to video me next

Got my first tren cough Monday holly fuck it was scary chest was still tight yesterday coughing but good today due another injection the tren is absolutely no joke would never go over 400mg again this is serious stuff but amazing

Getting some back pumps just moving so think my weight is up again will check this week

[DarrenW29]

BACK
rope pull full stack plus 25kg 2x12
barbell row 2x12 170kg12 190kg9
t bar row 1x10 160kg 10
pulldown 2x8-10 79kg
pulldown behind 3x12 79kg 10
dumbbell row standing bent over 2x15 50kg
seated row 1 arm 2x10 52kg 12
reverse pulldown 2x12 120kg12 150kg10
rack pull 1x8-10 270kg 10 dead stop
hypers 2x15
cable pullover 2x1450kg
cable seated high row middle back 2x12 91kg15

Traps not counted
Great session took few days off but strength good everything is good and still progressing

[DarrenW29]

Chest delts
close db press 2x10 30kg
pullover 1x12 50kg
Incline smith wide 2x8-10 130kg12 150kg8
Machine plate 200kg 8
Decline smith 2x8 120kg
Cable fly machine 2x10 full stack
cable fly 2x10

Side delts chest on seat 3x10 22kg
Rear delt machine 3x12 87kg
front raise 3x10 20kg

Good session I’m now going to build up slight incline smith and hit 180kg few weeks get videos added long goal work up to 200kg max anymore I feel won’t give more gains but injury risk but I feel this session the best on chest

and photos in a couple of weeks again
Bodyweight now 270lbs 10 pounds up from last photos

Tomorrow is legs look forward too it

[Monstro]

Darren i think is to much volume , do you drink intra workout with carbs , gatorade and aminos ?

Try to weight yourself when you begin workout and then when you finish , if you lose 1kg or more you cant progress . In past i dont use intra workout and i lose weight and cant get bigger , now since i begin using dextrose + EAA + gatorade i grow and keep size and fulness all workout . You cant look depleted in the end workout on off season

Legs try to use more reps less weight and burn and slow movements to feel the muscle , over 20 reps and legs will grow .

[DarrenW29]

Darren i think is to much volume , do you drink intra workout with carbs , gatorade and aminos ?

Try to weight yourself when you begin workout and then when you finish , if you lose 1kg or more you cant progress . In past i dont use intra workout and i lose weight and cant get bigger , now since i begin using dextrose + EAA + gatorade i grow and keep size and fulness all workout . You cant look depleted in the end workout on off season

Legs try to use more reps less weight and burn and slow movements to feel the muscle , over 20 reps and legs will grow .

It is a lot of volume what do you recommend bro I do feel good on this routine but it is a lot

I will check weight before and after tomorrow
But I am using dextrose intra workout to keep me going through the workouts

Today I did a good volume on legs very sore just now

[DarrenW29]

QUAD ABDUCTOR ADDUCTOR
leg press 1x15 470 20 500kg 15
1 leg press 2x25 100kg
wide stance leg press 2x20 250kg 300kg 25
leg curl 1 leg 3x20 32 on stack
smith squat 2x12 160kg 12 190kg12

lying hamstring curl 3x15 64kg15
seated ham curl 2x64
standing hamstring curl 2x20 32kg 39kg 52kg10
stiff leg dumbbell 2x12 75kg13

glutes bridge machine 2x12 150kg


abductor 2x8-12 100kg 10
adductor 2x12 100kg 12

calves 4x25

Legs feel this today very sore good sore and I’m giving everything to make them grow the best possible anything I need to change here for legs

Got my products today thanks again to the very best https://i.ibb.co/ngpPNmd/F31-DAE56-D259-4-AC4-9625-426-F49924-A2-D.jpg (https://ibb.co/tmRLTKj)

https://i.ibb.co/t2QQy9p/DA9712-C4-E0-FF-4-B82-BF3-A-D1410-B4-E0-DEE.jpg (https://ibb.co/DMzz3Zf)

[Rick123]

QUAD ABDUCTOR ADDUCTOR
leg press 1x15 470 20 500kg 15
1 leg press 2x25 100kg
wide stance leg press 2x20 250kg 300kg 25
leg curl 1 leg 3x20 32 on stack
smith squat 2x12 160kg 12 190kg12

lying hamstring curl 3x15 64kg15
seated ham curl 2x64
standing hamstring curl 2x20 32kg 39kg 52kg10
stiff leg dumbbell 2x12 75kg13

glutes bridge machine 2x12 150kg


abductor 2x8-12 100kg 10
adductor 2x12 100kg 12

calves 4x25

Legs feel this today very sore good sore and I’m giving everything to make them grow the best possible anything I need to change here for legs

Got my products today thanks again to the very best https://i.ibb.co/ngpPNmd/F31-DAE56-D259-4-AC4-9625-426-F49924-A2-D.jpg (https://ibb.co/tmRLTKj)

https://i.ibb.co/t2QQy9p/DA9712-C4-E0-FF-4-B82-BF3-A-D1410-B4-E0-DEE.jpg (https://ibb.co/DMzz3Zf)

That's some really nice MTS products! For sure going to grow on them. Time to put in the work and show everybody what kind of gains the MTS products are giving ;)

[MTS-Head Coach]

Darren your evolution in last weeks was so impressive . All the gear you use on your cycle are from MTS? Can you post a before and after picture here to motivate all the members here ? are you using HGH and slin ? IGF?

Im asking you this because your results are so impressive .

[DarrenW29]

Darren your evolution in last weeks was so impressive . All the gear you use on your cycle are from MTS? Can you post a before and after picture here to motivate all the members here ? are you using HGH and slin ? IGF?

Im asking you this because your results are so impressive .

All mts I was using t3 but I stopped that 3 weeks before I posted the photos big mistake on this as from my post on it I try it too see if it will help but just to flat


and no hgh or igf1 but if I could I would be using hgh for sure

No photos before only the one posted but next update coming with improvements I hopefully you can tell me what I need to work on or back of etc I wish I took more photos before but 1 year and half no lifting don’t want to pose lol.

I think it’s the brutal training I push everything into volume but progressing on lifts with squeeze control and using mts products real top quality makes the difference and my body is just responding fast

Also most protein I’ve eating 500gram per day another factor in my diet as before it was never above 300g I’d go more but deep into this growth phase I feel carbs needed over more protein for now as we did start at 700g but lowered it

only insulin on workout days 15iu pre post lantus one or two times per week 30iu for igf1 and a ton of food but some weeks I took no lantus if I truly wanted to push it I’d do 4 week blast but I don’t need it just now

[DarrenW29]

Bicep tricep forearm back touch up
rope pushdown 3x12 54kg 15
v bar pushdown 2x12 full stack plus 25kg
skull crusher 2x12 30kg12 45kg 10
^superset close grip
1 arm cable 3x10 18kg 12 23kg 10
kick backs 2x15 44kg

bicep curl easy bar 2x12 35 45
Cable arm curl 3x10 18kg
preacher curl 3x10 32 15 36 12
hammer curl seated 2x10 22kg
hammer rope high 3x15 50kg
concentration curl 2x12 22kg

FOREARM
cable curl 2x12 64kg
dumbbell reverse curl 3x10 18kg
reverse forearm curl 3x10

Pulldown with cable added 3x12
seated cable row 3x12
seated row 3x12

Very good session very pumped insulin pre and post lantus today 15iu novo 30iu lantus got my injections tonight pumped the eq is making me hungry I’m eating a little more than normal but right now I just want to eat and grow next photos will show but I can’t stop eating this is quality eq and the veins on forearm are just crazy today 271.8 pounds but noticing some cramping from the weight gain maybe need more water or it’s the insulin depleting potassium levels as it’s always a training day the muscle trained

Tomorrow got shoulders chest pumped for it

[Rick123]

Bicep tricep forearm back touch up
rope pushdown 3x12 54kg 15
v bar pushdown 2x12 full stack plus 25kg
skull crusher 2x12 30kg12 45kg 10
^superset close grip
1 arm cable 3x10 18kg 12 23kg 10
kick backs 2x15 44kg

bicep curl easy bar 2x12 35 45
Cable arm curl 3x10 18kg
preacher curl 3x10 32 15 36 12
hammer curl seated 2x10 22kg
hammer rope high 3x15 50kg
concentration curl 2x12 22kg

FOREARM
cable curl 2x12 64kg
dumbbell reverse curl 3x10 18kg
reverse forearm curl 3x10

Pulldown with cable added 3x12
seated cable row 3x12
seated row 3x12

Very good session very pumped insulin pre and post lantus today 15iu novo 30iu lantus got my injections tonight pumped the eq is making me hungry I’m eating a little more than normal but right now I just want to eat and grow next photos will show but I can’t stop eating this is quality eq and the veins on forearm are just crazy today 271.8 pounds but noticing some cramping from the weight gain maybe need more water or it’s the insulin depleting potassium levels as it’s always a training day the muscle trained

Tomorrow got shoulders chest pumped for it

That looks like an epic arm workout, especially with the slin pre workout! Try to add more magnesium & taurine, also add in coconut water intra workout or electrolytes. Helps me a lot with muscle cramps.

[DarrenW29]

That looks like an epic arm workout, especially with the slin pre workout! Try to add more magnesium & taurine, also add in coconut water intra workout or electrolytes. Helps me a lot with muscle cramps.

Was awesome I do use these all ready mate coconut water not always due to the price of it but taurine magnesium always what dosage you recommend

[DarrenW29]

SHOULDER CHEST
smith press 1x4-8 140kg 5 80kg15 back off
Behind smith press 2x80kg 10
machine plated press 2x10 110kg
dumbbell rear delt hand twist 2x15 26kg
seated rear delt seated cable pull 3x12 73
cable rear delt bent over 2x12 14 15
cable rear standing 3x12 15
side raise machine 2x15 full stack
side raise cable 2x12 14 on stack 11
side raise dumbbell 2x10 24kg 12
superset upright row bar 45kg 15

cable press flat 3x10-12 23 each side 10
machine press 2x8-12 93 10 113 10 full stack
machine fly full stack 2x12
dips 2x12

Great session feeling very strong messed up the back of set should have been 100-110kg but other than that good workout

few things I need to factor in more naps on weekends and always drink 8litres of water per day

[DarrenW29]

Monday
BACK HAMSTRING CALVES
rope pull full stack plus 25kg 2x12
barbell row 2x12 190kg12 200kg7
t bar row 1x10 180kg 5
pulldown cable added 2x8-10 79kg 10
pulldown behind 2x10 79kg 10
seated row 1 arm side way 2x10 18kg12 32kg
seated row close grip 2x10 73kg15 100kg15 134kg10
reverse pulldown 2x12 120kg12 170kg
hypers 2x15
cable pullover 2x15 50kg
cable seated high row middle back 2x12 91kg15

lying hamstring curl 3x15 69kg15
1 leg lying 2x12 23lg
standing hamstring curl 2x20 52kg12 59kg10
Still leg plated 1x8-10 180kg8

calves
Seated 2x10 120kg
standing back 3x20 150kg

Good overall workout did barbell t bar 5th 6th exercise in felt strong and weight yesterday 274.6lbs little tightness in the back of leg trying to stretch it but still a bit tight but working on that

so far feeling good and progressing well going to keep pushing bodyweight until I see the mirror telling me to stop goal before check in photos sit at a good 280lbs then see how we look

[MTS-Head Coach]

You are a MONSTER , almost 300 pounds . And your strength is crazy . How can you handle this super high volume workout always using heavy weights and some of them basic movements ? What is your pre workout?

[DarrenW29]

You are a MONSTER , almost 300 pounds . And your strength is crazy . How can you handle this super high volume workout always using heavy weights and some of them basic movements ? What is your pre workout?

Just go in and push I love volume and body recovers well I find volume is the best way to grow especially quick

No pre workout I did use a caffeine tablet 200mg but I feel it gives me heart palpitations so I don’t use any stimulants only when dieting now I will use

[DarrenW29]

CHEST TRAPS
incline smith 2x8 160kg 7 back of 130kg 10
decline smith 2x8 130kg10 150kg 8
machine plate 1x8 200kg
close db press 2x10 30kg15 40kg8
pullover 1x12 50kg
machine press sitting back 2x-12 66kg
cable fly on short cable 2x-12 26 on stack
cable seated flat fly 2x10 8 on stack
Cable upright fly 2x12 5 on stack
dips 2x-15

Side delt 2x12 28kg 12 30kg 10

rear delt machine 2x12 107kg12 113kg 12

front delt rope 2x12 32kg15 42kg12

Traps
dumbbell shrug 2x15 65kg15 75kg15 drop sets
cable shrug 2x12 91 on stack
cable squeeze 3x20

Great workout goal is to put on 180kg for incline which I will do next week then build reps up from there but this chest session is far superior than the dumbbells I find it just works the chest much better

[Rick123]

That's some crazy weights you're moving! Workouts looking really good bro, keep crushing it!

[MTS-Head Coach]

Darren is a crazy man , with huge passion on being huge and become pro . He deserves all support from us .

[DarrenW29]

That's some crazy weights you're moving! Workouts looking really good bro, keep crushing it!

Thanks brother keep on working hard pushing it got to keep growing

[DarrenW29]

Darren is a crazy man , with huge passion on being huge and become pro . He deserves all support from us .

Thanks a lot bro really appreciate it

[DarrenW29]

QUAD ABDUCTOR TRICEP FOREARM
leg press 1x15 470kg20 510kg15
1 leg press 2x25 150kg
wide stance leg press 2x20 250kg
leg curl 1 leg 3x20 32 on stack
smith squat 2x12 200kg 10 220kg 8


lying hamstring curl 3x15 65kg15 77kg15 91kg15 full stack
1 leg lying 2x12 32kg
standing hamstring curl 2x20 32kg 15


Calves
seated 2x10 100kg drop sets

abductor 2x8-12 100kg 12

Great overall session legs are destroyed added tricep forearm but didn’t log it really good workout taken rest days serious but few days missed a chicken meal upped carbs but less protein so back on it today workouts still improving so this is what counts pump was good in tricep forearm and legs so good sign

again but still cramping so tonic water added in and need to keep water intake high last few days was 4litre but was hydrated on this but still need to keep it 6-8litre coconut water pink salt pottasuim salt taurine magnesium isn’t helping so tonic water let’s try it will add cream of tarter for extra pottasuim too and keep water intake up

[DarrenW29]

SHOULDER CHEST
smith press 1x4-8 140kg 7 110kg13 back off
Behind smith press 8-10 2x90kg 8
machine plated press 2x10 120kg 8
dumbbell rear delt hand twist 2x15 28kg 30kg
seated rear delt cable pull 3x12 18kg15 27kg12
cable rear delt bent over 2x12 18kg
side raise cable 2x12 14 on stack 12
side raise dumbbell 2x10 24kg 12
upright row bar 2x15 45kg 15
Front raise dumbbell 2x10 24kg


decline smith press 1x6-8 160kg 6
cable press flat 3x10-12 23 each side 10
machine press 2x8-12 113 12
machine fly 2x12 full stack
dips 2x12

Bodyweight today 277lbs
Great session taken the rest days seriously and pushing all sessions hard the gym shuts after this week 3 weeks to get fixed up so will need to join another until it opens and equipment sucks in the other one and full of selfie takers nobody serious so hopefully a quick 3 weeks passes fast

Due to the heat been difficult getting comfortable sleep but think we are all suffering with it just keeping fan on window open to try keep cool being on tren no doubt makes this even hotter lol

But overall happy with this progress mts all the way and think we can hit that 300 goal over a few months for sure end of the year being taller weight means everything to be a mass monster which is the goal and I think I will push insulin very hard once above the 280s to push weight further like 80-100iu fast should push it up but won’t do this until either September October as growing nicely just now until things stall completely then it’s time

[DarrenW29]

BACK TRAPS
rope pull full stack plus 25kg 2x13
barbell row 2x12 140kg 20
pulldown cable added 2x8-10 79kg 15 86kg12
pulldown behind 2x10 79kg
dumbbell row standing bent over 2x15 50kg
seated row 1 arm side way 2x10 32kg 12
seated row close grip 2x15 100kg15
reverse pulldown 2x12 160kg 10
rack pull 1x8-10 300kg 6 dead stop
hypers 2x15
cable pullover 2x20 50kg
cable seated high row middle back 2x15 91kg15

traps
Smith shrug behind 160kg 12
dumbbell shrug 2x12 75kg
cable squeeze standing 3x20 51kg

Great session going to keep barbell row lower weight I always do it 5th exercise but if jay cutler only went up to 4 plates if I go up to 5 and my backs not jays size something is wrong so now focus on high reps with this

The lethargy is hitting hard feeling the weight gain just walking moving going too need too add some caffeine in pre workout as I’m exhausted but can still shift the weight just drained

[jimmylkw]

im logging down ur routines so i can use as reference once the gym re-opens, if u dont mind.

[DarrenW29]

im logging down ur routines so i can use as reference once the gym re-opens, if u dont mind.

Ofcourse mate enjoy hopefully the gyms open quickly at your end

[jimmylkw]

Ofcourse mate enjoy hopefully the gyms open quickly at your end

Daily cases are not dropping much... but vaccination rates are increasing hopefully they will factor in vaccinated people..

anyway did u guys stop pinning for 2 weeks post vaccination? just curious

[DarrenW29]

Daily cases are not dropping much... but vaccination rates are increasing hopefully they will factor in vaccinated people..

anyway did u guys stop pinning for 2 weeks post vaccination? just curious

No mate I haven’t got the vaccine and I’m not going to get it for health reasons main one being factor five lieden and it causing blood clotting with people with this genetic condition and they are all ready discussing about people with this condition not getting vaccinated for the risk above

But update
But I believe I’ve caught a bug very fatigued last few days had a 24 hour stomach bug only ate toast butter bananas water started feeling sick upon waken Tuesday then through training managed two meals then after last Meal felt worse with running to the toilet

Back on food today and appetite good don’t feel sick energy still little low lethargic fatigued if making a fist little weak but improved from yesterday main thing is appetite is back digestion is good hungry and fished all meals today

The gym shuts after tomorrow for 3 weeks so will need to go elsewhere until it opens but it will be brand new equipment worth it so be looking forward to that with videos photos on a regular basis with videos weekly at least will be the goal

[jimmylkw]

No mate I haven’t got the vaccine and I’m not going to get it for health reasons main one being factor five lieden and it causing blood clotting with people with this genetic condition and they are all ready discussing about people with this condition not getting vaccinated for the risk above

But update
But I believe I’ve caught a bug very fatigued last few days had a 24 hour stomach bug only ate toast butter bananas water started feeling sick upon waken Tuesday then through training managed two meals then after last Meal felt worse with running to the toilet

Back on food today and appetite good don’t feel sick energy still little low lethargic fatigued if making a fist little weak but improved from yesterday main thing is appetite is back digestion is good hungry and fished all meals today

The gym shuts after tomorrow for 3 weeks so will need to go elsewhere until it opens but it will be brand new equipment worth it so be looking forward to that with videos photos on a regular basis with videos weekly at least will be the goal
oh man, get well soon!

[DarrenW29]

oh man, get well soon!

Thanks mate feel brilliant today all fatigue gone energy is 100 but taken today off to eat up the lost calories fill out and back hard tomorrow going to pick a gym for 3 weeks and keep killing it the rest was absolutely needed woke up starving today again too thanks to eq lol amazing

happy.
Let’s keep growing mts

[DarrenW29]

CHEST BICEP FOREARM
incline smith 1x8 160kg 7 drop sets
decline smith 1x8 160kg 6 drop sets
close db press 2x10 40kg10-9
pullover 1x12 50kg
machine press sitting back 2x-12 66kg
cable fly on short cable 2x-12 26 on stack
cable machine full stack 2x12

Side delt 2x12 28kg 12

rear delt machine 2x12 100kg 12

front delt db 2x12 12kg

good session strength still there chucked in bicep forearm but didn’t write it down good workout the drop sets after pressing is great really intense 1 all out set with that is enough fried after it hopefully next few week build it up now that things are back moving nicely hunger is up

Gym is packed crappy puregym but will do for 3 weeks until the gym opens again and it will be very good with new equipment

[DarrenW29]

HAMSTRING CALVES ABDUCTOR ADDUCTOR
lying hamstring curl 2x12
seated hamstring 2x6412 86kg10
standing hamstring 2x12 5912-10
stiff leg barbell 2x15 100kg
lying leg curl 2x10 77kg
1 leg lying curl 2x10 32kg

Abductor 2x10 100kg 10
Adductor 2x12 100kg 12

calves standing hack 3x15 185

good solid workout still feel it hours after limited on equipment but went in to do quad leg press broken so just did a full hamstring workout was good quick low rest they where pumped not going heavy on stiff leg as I want it all in my hamstring so need to leave the ego at the door as when I add weight I then use my back to drive the weight taken all stress of my hamstrings

Weight today 272lbs but feel better for it but goal is to hit that 280 but not rush it on with water and messing digestion from to much food eating more than enough will let my body grow there without forcing it

[DarrenW29]

BACK TRICEP TRAPS
BACK
rope pull full stack 2x15
barbell row 2x12 180kg 12 200kg8
t bar row 2x10 120kg 12-12
pulldown cable added 2x8-10 86kg12
pulldown cable added behind 2x10 73kg
seated row 1 arm side way 2x10 32kg 15 40kg12
seated row close grip 2x15 100kg15
hypers 2x15
cable pullover 2x20 50kg
cable seated high row middle back 2x15 91kg15

Traps
Behind 2x12 150kg
Front 2x12 150kg

Dumbbell shrug back 2x20 50kg
Cable shrug 2x15 full stack
Cable squeeze 2x15 50kg

Triceps
rope pushdown 3x15 50kg
v bar pushdown 2x15 61kg
skull crusher cable 2x12
Behind the head cable 2x10
pushdown machine full stack 10
skull dumbbell 12kg 2x12

Good workout crazy pump low rest on triceps

But then came the extreme cramps took taurine tonic water coconut water magnesium and salt on food potassium pink pre workout and 3litre of water so hydrated and still no help I think it’s just the water retention bodyweight causing it but now will for sure add cream of tarter for potassium

275 today still want to hit 280lbs before the gym opens back up then hold it once comfortable push again

[Rick123]

Holyshit Darren, that are some heavy barbell rows!!

[DarrenW29]

Holyshit Darren, that are some heavy barbell rows!!
It’s okay mate most I did was 240kg but crap form lol this is no leg drive all in the lats

going for a pr tomorrow will see how it goes for shoulders chest feeding up today and ready for it

[DarrenW29]

SATURDAY
SHOULDERS
smith press 1x4-8 160kg 3 140kg 4 120kg 7
Behind smith press 8-10 1x90kg 7
machine plated press 2x10 130kg 8
dumbbell rear delt hand twist 2x15 30kg
cable rear delt bent over 2x12 18kg
side raise cable 2x12 14 on stack 12
side raise dumbbell 2x10 24kg 12
upright row bar 2x15 45kg 12
Front raise dumbbell 2x10 24kg

wasn’t a great session failed the 160 shoulder press as want 6 reps next time I won’t attempt it going to build up with 140 up to 150 and slowly get there plus felt flat even though weights up just didn’t feel this session didn’t do chest either but always next week new fresh week

Gym still has no dam leg press it’s a joke but not long until the gyms open and can still kill hamstrings

[DarrenW29]

QUAD HAMSTRING CALVES
smith hack squat 2x12 180kg 220kg 12
leg curl 2x15
1 leg curl 3x20
1 leg press machine 2x15
wide 2x15

hamstring standing
2x15 59kg
lying hamstring 2x15 77kg full stack

calves
Hack 4x15
machine 3x12

Great session quads were fried sore now 2 week not done them and this volume was plenty didn’t count the machines weight but this workout was very good low volume hamstring as I will hit them again this week

[DarrenW29]

CHEST TRAPS DELTS
incline smith 1x8 170kg 5 140kg8 120kg 8
decline smith 2x8 120kg
machine plate 1x8 200kg
close db press 2x10 30kg
machine press sitting back 2x-12 73kg13 86kg 11
cable fly on short cable 2x-12 26 on stack
cable seated flat fly 2x10 8 on stack
Cable upright fly 2x12 5 on stack
dips 1x12 cramping

Side delt 3x15 20kg 15

rear delt machine 3x15 100kg

front delt rope 3x12 41kg

Traps
bar shrug smith reverse 3x15 80kg15 <light
cable shrug 3x15 91 on stack
cable squeeze 3x20 50kg
dumbbell shrug 2x15 50kg

good overall workout happy with the incline not my peak strength and reps but it’s going up good dropped a little as digestion is a bit off not going to weight but go purely by mirror

[DarrenW29]

THURSDAY
Bicep tricep forearm
rope pushdown 3x15 54kg 15
v bar pushdown 2x15 full stack light
skull crusher into close grip 2x12 40kg
1 arm cable 3x10 2x18kg 12 23kg 12
Behind head 3x8 23kg


bicep curl easy bar 3x20 20kg
Cable arm curl 3x10 18kg
preacher curl 3x12 36 12
hammer curl dumbbell 2x10 30kg12
hammer rope high 3x15 50kg
concentration curl 2x12 22kg 26kg 8

FOREARM
Cable curl behind 2x12
cable curl 2x12 64kg
dumbbell reverse curl 3x15 14kg 15

Good overall session great pump felt like going bit lighter on bicep curl really contract will probably keep it like this for curls ate then slept post workout not forcing the food just letting my body digest but meals are big meals over smaller prefer 4 big feedings just now

[DarrenW29]

BACK HAMSTRING ABDUCTOR GLUTE
rope pull 3x10 full stack 93 10
barbell row 2x12 180kg 15 180kg 15
rack pull 1x8 300kg 8
pulldown cable added 2x8-10 86kg12
pulldown behind 2x10 73kg 12
seated row 1 arm side way 2x10 40kg12
seated row close grip 2x15 100kg 10
reverse pulldown 2x12 160kg 10
hypers 2x15
cable pullover 2x20 50kg
cable seated high row 2x12 51kg

Hamstring
lying 3x12
Standing 3x12


abductor 3x10
adductor 3x12

hamstrings not counted but great pump full good back session really felt it road to 290 lbs is on think I will hit this size in a few weeks easily as now body’s growing in weight again

[DarrenW29]

MONDAY
SHOULDER CHEST
smith press 1x4-8 120kg 8 140kg 6 100kg 15
Behind smith press 2x8-10 90kg 9-9
machine plated press 2x10 130kg 8
dumbbell rear delt hand twist 2x15 32kg
Dumbbell rear chest on seat 2x12 24kg
cable rear delt bent over 2x12 18kg
side raise cable 2x12 14 on stack 12
side raise dumbbell chest on seat 3x12 16kg
upright row bar 2x15 45kg 15
Front raise dumbbell 2x12 24kg

decline smith press 2x8 120kg 10 100kg 15
Wide grip decline 2x12 80kg
cable press flat 3x10-12 26 each side 12
machine fly 3x12 full stack

Good overall session little less on shoulder pressing but hopefully next few weeks I can hit 150kg

[DarrenW29]

WEDNESDAY
Bicep tricep forearm
rope pushdown 3x15 54kg 15
Close grip 120kg 12
v bar pushdown 1x15 full stack plus 20kg plate
skull crusher 2x12 40kg
1 arm cable 3x10 2x 23kg 15 26kg2
Behind head 2x8-10 23kg 15 32kg8
kick backs 2x15 30kg

bicep curl easy bar 3x12 20kg 20 40kg 12 50kg8
Cable arm curl 3x12 12kg
preacher curl 3x12 41 12
hammer curl dumbbell 2x10 30kg12 40kg12
hammer rope high 3x15 50kg
concentration curl 2x8 28kg

FOREARM
cable curl 2x12 64kg
dumbbell reverse curl 3x15 20kg
reverse forearm curl 3x12 45kg

good arm session
I won’t be using insulin again as it was causing my potassium levels to drop and the cramping was unbearable very painful so now nothing not worth it only had 1 pen anyway so not to fussed

And bodyweight is 286lbs without it still gaining and will keep gaining on mts only right to 300 pounds

[emperorcaliano]

WEDNESDAY
Bicep tricep forearm
rope pushdown 3x15 54kg 15
Close grip 120kg 12
v bar pushdown 1x15 full stack plus 20kg plate
skull crusher 2x12 40kg
1 arm cable 3x10 2x 23kg 15 26kg2
Behind head 2x8-10 23kg 15 32kg8
kick backs 2x15 30kg

bicep curl easy bar 3x12 20kg 20 40kg 12 50kg8
Cable arm curl 3x12 12kg
preacher curl 3x12 41 12
hammer curl dumbbell 2x10 30kg12 40kg12
hammer rope high 3x15 50kg
concentration curl 2x8 28kg

FOREARM
cable curl 2x12 64kg
dumbbell reverse curl 3x15 20kg
reverse forearm curl 3x12 45kg

good arm session
I won’t be using insulin again as it was causing my potassium levels to drop and the cramping was unbearable very painful so now nothing not worth it only had 1 pen anyway so not to fussed

And bodyweight is 286lbs without it still gaining and will keep gaining on mts only right to 300 pounds

286lbs road to machine bruh!!! Any update pic?
You're killing it !

[DarrenW29]

286lbs road to machine bruh!!! Any update pic?
You're killing it !

Thanks dude I really don’t know where the gain is lol I can’t see it but others can

I haven’t taken any photos since last but I will be getting photos next week or after once the gym opens I usually go to get my mate to take them that would be a near 30 pound weight gain so let’s hope the photos show improvement can’t wait to post updates though its truly needed

[DarrenW29]

QUAD CALVES
leg press 2x330kg light 20
1 leg press 2x15-20 150kg 15
wide stance leg press 2x20 250 2x290kg
leg curl 1 leg 3x20 32 on stack
smith squat 160kg 8 200kg 8 220kg 8 drop set 120kg 15 80kg dead stop 10

Calves
2xfull stack 15
hack 3x25kg plates 2x 15

Legs were fried squat at the end always and even though not enough plates on leg press still got a solid workout didn’t do hamstring as I will do that tomorrow

[DarrenW29]

Last few weeks been training 3 days per week as found that the best on recovery

Got a minor pain in back of knee had X-ray got another Tuesday as need to find out why I get it only get a tight pain when walking to much been there 2 months now but can still train hard I think it’s just tightness it’s not a injury at all so going to get deep tissue work booked in which I’ve never had done


This week the gyms back open and I’m going to push this month coming to the absolute limit feel fresh recovered and photos will come

Got nabba April 21st next year as the show I think I will be doing then the pca after that

Ready to keep smashing size on and push as much heavy weight as I can and push the scale and make sure the mirror says I can keep going no limits

[DarrenW29]

CHEST DELTS
incline smith 1x8 120kg 12 170kg 4 140kg8
decline smith 2x8 140kg
close db press 2x10 30kg 12 40kg 10
pullover 1x12 50kg
machine press sitting back 2x-12 86kg 12-10
Machine fly 3x12 full stack
cable fly on short cable 3x12 26 on stack
Cable upright fly 2x12 5 on stack
dips 1x12 cramping

Side delt seated 3x12 20kg 12

rear delt machine 2x12 full stack 12

front delt rope 3x12 41kg

Not happy with the incline used to do sets of 10 with 170 lol but got to think it’s only been nearly 4 months back and haven’t done it long but still mentally annoying and I never use a spotter either. None of this touching bs. But I will get it for reps soon enough

Definitely need more food weight today 285lbs lost 1 pound not really much but feel much flatter at 6200 full always and haven’t been eating that much even with eating cakes chocolate biscuits sweats it be 5800 it’s very difficult but need to start forcing it in and add more junk food can’t eat this clean crap stomach gets to bloated need food high in calories that doesn’t bloat

[DarrenW29]

BACK TRAPS
rope pull 3x10 full stack 91 12 next week
barbell row 2x8-10 200kg 10-8
pulldown cable added 2x8-10 86kg12
pulldown behind 2x10 73kg 12
dumbbell bent over 2x12 50kg
seated row 2 arm sitting on seat 3x12 52kg
seated row close grip 2x15 100kg 12 127kg 10
reverse pulldown 2x12 160kg 10
hypers 2x15
cable pullover 2x15 50kg

Traps
bar shrug smith reverse 3x15 130kg
Bar shrug smith front 3x12 130kg low rest
cable squeeze 3x20 50kg
dumbbell shrug 2x15 50kg

Good overall session back nice and pumped changes to my thoughts on diet keeping food at 5500 or so with the odd 6000 as now I’m not just chasing the scale to say 300 it’s plenty good too grow on

[DarrenW29]

THURSDAY
QUAD ABDUCTOR ADDUCTOR HAMSTRING
leg press 2x15 2x380kg light
1 leg press 2x25 150kg 16
wide stance leg press 3x20 300kg
leg curl 1 leg 3x20 32 on stack
smith squat feet back 2x12 220kg10 200kg 8 240kg 8 drop sets rest pause

standing hamstring 2x12 5912-10
lying leg curl 2x10 100kg

Great session quads absolutely fried and again squats at the end worked up in weight did very low volume hamstring but was enough overall good session

As the gym opens next week its photos but here’s one of my modelling skills lol joking
https://i.ibb.co/GV01nGp/B96-C5015-0-B59-41-D5-8-D97-CF57746-ECD05.jpg (https://ibb.co/Xzbdj6L)

[DarrenW29]

https://i.ibb.co/K6G4p7b/E6306-DCF-51-EA-42-FC-869-E-4-CA323-A4-C8-A6.jpg (https://ibb.co/H72wfYB)

[DarrenW29]

SATURDAYS
Bicep tricep forearm
rope pushdown 3x15 54kg 15 64kg 15
Close grip 1x8 140kg 6 next time 2ets
skull crusher barbell 2x12 60kg 80kg 8
1 arm cable 3x10 2x 23kg 12 2x27kg 10
Behind head 2x8-10 32kg10
skull crusher behind into close grip 3x 27

bicep curl easy bar 3x12 20kg 20 2x30kg 12
Incline db 16kg 12 2x20kg 10
preacher curl 3x12 41 12
hammer curl dumbbell 2x10 50kg
hammer rope high 3x12 32kg
concentration curl 2x8 28kg 10 30kg 8

FOREARM
barbell forearm 3x12 100kg
cable curl 2x12 64kg
dumbbell reverse curl 3x15 20kg
reverse forearm curl 3x12 45kg

Great arm session really pumped
The pca show was today in Scotland great competitors great motivation for next year to step on the stage this is why every week counts to grow until it comes to contest time

[DarrenW29]

MONDAY
SHOULDERS CHEST
smith press 2x8-4 140kg 8 140kg 4 drop sets
Behind smith press 2x8-10 80kg 10
Hack squat press 2x10
dumbbell rear delt hand twist 2x15 30kg
Dumbbell rear chest on seat 2x12 30kg
cable rear delt bent over 2x12 18kg
side raise cable 2x12 14 on stack 15
side raise dumbbell chest on seat 3x12 16kg
upright row bar 2x15 45kg 15
Front raise dumbbell 2x10 24kg

Flat plated press 2x10 160kg 200kg
decline smith press 1x8 160kg6
cable fly 3x27kg
machine press 2x8-12 66kg
machine fly 2x12 full stack

New gym is absolutely terrible no new equipment like told very disappointed not a good place now since they said a pendulum squat was coming plus more gutted but going to speak to the manager who told us this see what’s happening

but good session anyway

[DarrenW29]

BACK THURSDAY
rope pull 3x10 full stack 91 12 next week
barbell row 2x12 200kg 12-12
rack pull 1x8 310kg 5
t bar row 2x10 105kg 10 drop sets 50 reps
pulldown cable 2x8-10 95kg10 105kg10 115kg
pulldown behind 2x10 73kg 12
dumbbell bent over 2x12 50kg
seated row 1 arm sitting on seat 2x10 30-40kg
seated row close grip 2x12 135kg 12
cable pullover 2x15 32kg

Good back session gyms getting new stuff in spoke to the guy

[DarrenW29]

FRIDAY
Bicep tricep forearm
rope pushdown 3x15 64kg 15
Close grip bench 2x8 140kg 8-8
skull crusher barbell 2x12 80kg 8
1 arm cable 3x10 2x 12 2x15kg 15
Behind head skull into close 2x8-10 30kg 40kg 12
kick backs 2x15 30kg

bicep curl easy bar 3x12 2x30kg 12
Incline db 16kg 12 2x20kg 12 22kg12
Cable arm curl 3x12 12kg
preacher curl 3x15 50kg
hammer curl dumbbell 2x10 50kg
hammer rope high 3x12 32kg
concentration curl 2x8 30kg

FOREARM
cable curl 2x12 64kg
dumbbell reverse curl 3x15 20kg
reverse forearm curl 3x12 45kg

Great arm session I’m going to get potassium tablets and try insulin again dropped 5 pounds food being at 5500 but now will try 6200 and add insulin in 1 pen left and also started the myostatin blocker

Photos too come…

[emperorcaliano]

https://i.ibb.co/K6G4p7b/E6306-DCF-51-EA-42-FC-869-E-4-CA323-A4-C8-A6.jpg (https://ibb.co/H72wfYB)

just few fucking lbs away, you got this bro !!!!! :cool:

[DarrenW29]

just few fucking lbs away, you got this bro !!!!! :cool: thanks brother getting into fat mode lol

[DarrenW29]

SATURDAY
QUAD CALVES
squat 230kg 10
Leg press 2x400 20
1 leg press 150kg 15
Single leg 39kg 2x20 drops
wide stance leg press 2x25 150kg light

Calves seated 2x15 90kg

Could have done more on squats and wide stance but overall good session no hamstring or abductor due to cramping still salt intake weighing it out will hit 20g as it must be not enough salt as I sweat very badly the salt worked perfectly I have been not using enough causing electrolytes to in balance going to get potassium tablets and v8 juice to

and need deep tissue work very tight posing is difficult

But here’s a shot from today
https://i.ibb.co/tJ11z8M/16-A6355-E-4-FC3-47-DD-A334-E1264-D0281-D5.png (https://ibb.co/Kr88DFj)

[DarrenW29]

MONDAY
CHEST TRAPS DELTS
incline smith 2x8 160kg 8 170kg 8
decline smith 2x8 160kg 8-8
close db press high incline 2x10 30kg 10
pullover 2x12 50kg
machine press sitting back 2x-12-10 86kg
Machine fly 3x12 full stack
cable fly on short cable 3x12 26 on stack
Cable upright fly 2x12 5 on stack
dips 1x12 cramping

Side delt 3x12 20kg 12

rear delt db 3x12 30kg

front delt rope 3x12 41kg

Traps
bar shrug smith reverse 2x12160g 12
Front 2x13 200kg
cable squeeze 3x20 50kg
dumbbell shrug 2x15 50kg

Great session now doing 2 working sets on pressing finally things are moving good

[DarrenW29]

TUESDAY
tricep bicep forearm
rope pushdown 3x15 64kg 15 68kg 73kg
Close grip 2x8 140kg 8-8
Behind head 1 arm cable 2x12 18kg
skull crusher barbell 2x12 80kg 8
1 arm cable 3x10 2x 23kg 12
Behind head skull into close 2x8-10 35kg 12 45kg 12


bicep curl easy bar 3x12 35kg
Incline db 2x12 22kg
Cable arm curl 2x10-12 14kg 17kg 10
preacher curl 3x15 50kg
hammer curl dumbbell seated 3x12 20kg
hammer rope high 3x12 50kg
concentration curl 2x8 30kg

FOREARM
barbell forearm 3x12 100kg 15
cable curl 2x15 50kg
dumbbell reverse curl 3x15 20kg
reverse forearm curl 3x12 45kg

Great arm session
Added today
30iu lantus
10iu novo

10g pink salt
5g pottasuim salt

So far great
On diet going to cut bread out all gluten as my stomach was extremely distended like I was pregnant with twins so now reduced it’s came down then to cut it completely

[DarrenW29]

THURSDAY
BACK HAMSTRING
rope pull 3x10 full stack 91 20kg added 2x10
t bar row 2x10 100kg
Dumbbell row chest on seat 2x12 50kg
pulldown cable 2x8-10 85kg10 2x105kg8
pulldown behind 2x10 cable 75kg
seated row close grip 2x12 135kg 12
1 arm cable 2x12 32kg
hypers 2x15
cable pullover 2x15 30kg

seated hamstring 2x6412 64kg 10 second holds
standing hamstring 2x12 52kg12 66kg12
lying leg curl 2x10 77kg
adductor 2x12

Good workout sweat poring can’t stop sweating now and I need some cardio in very breathless walking is difficult

[DarrenW29]

SATURDAY
SHOULDER CALVES CHEST
Behind smith press 2x8-10 80kg 10 90kg 10
machine hack 2x10 20kg
Dumbbell rear chest on seat 2x12 30kg
machine rear delt 3x12 72kg 100kg 12
cable rear delt bent over 3x12 18kg
side raise cable 2x12 18 on stack 15
side raise dumbbell chest on seat 3x12 20
upright row bar 2x15 45kg 15
Front raise dumbbell 2x10 24kg

seated calves 3x10 80kg 15

Flat plated press 2x10 160kg 15 210kg 10
Flat press cable 17kg 12 26kg 12
cable fly 3x12 17kg
machine press 3x12 66kg

Good session I messed up shoulder press so didn’t count it no power in my sets overworked the warm ups was burnt out won’t let it get to me and go again next week

[DarrenW29]

SATURDAY
QUAD ABDUCTOR ADDUCTOR
leg press 1x15 430kg15
1 leg press 2x15?150kg 15
wide stance leg press 2x20 350kg
leg curl 1 leg 3x20 32 45
smith squat 1x8 240kg8


standing hamstring 2x12 52kg12 66kg12 73kg 6
stiff leg barbell 2x12 140kg

Adductor 2x10 100kg 10
abductor 2x10 100kg 12

Great session overall cramps again though lol fml
https://i.ibb.co/CPDYTDs/98-C352-B5-42-BD-48-BA-90-A7-0102-DAE984-FD.jpg (https://ibb.co/Y0w1qwT)
https://i.ibb.co/xFNxwZG/5-C64052-B-F5-C9-4867-B8-DE-C0-C0-A593-C439.jpg (https://ibb.co/mN3fdpt)

[DarrenW29]

MONDAY
CHEST DELTS


flat press 2x 12 200kg
decline 2x 8 160kg
incline 1x 6 170kg
fly cable 2x 10 26kg
high incline db 2x 10 30kg
machine low pec 2x 10 100kg
machine fly 2x 15 full stack

rear delt machine 3x15 100kg
side raise 3x 12 30kg
front raise 3x 10 20kg

in order good session chest still a bit fried from last workout as we do it twice per week but still good

[DarrenW29]

BACK HAMSTRING TRAPS
rope pull 3x12 full stack plus 25kg plate
Pulldown plated 3x12 140kg
db row chest on seat 2x12 50kg
t bar row 2x8-9 120kg
barbell row smith 2x12 120kg
pulldown 2x10 85kg10
pulldown behind 2x10 85kg
seated row 1 arm 2x10 50kg
Rack pull 1x7 300kg

Seated leg curl 3x10 79kg
Standing leg curl 2x8 52kg
lying leg curl 2x12 91kg

plated shrug 2x10 140kg
db shrug 2x15 50kg
cable squeeze 2x12 21kg

Great session really felt it changed things up on back

[DarrenW29]

FRIDAY
bicep tricep forearm
rope pushdown 3x12 68kg
close grip bench 3x140kg 10-10-8 drop sets
skull crusher 2x45kg into close 12-8
reverse pushdown 3x15 18kg

cable bicep curl 50kg 3x15
strict curl 30kg 3x12
hammer seated 22kg 3x10
cable curl 12.5kg 3x10

forearms not counted
good session arms fried let’s keep working.. #noquiting #letsgrow

[DarrenW29]

MONDAY
QUAD ABDUCTOR ADDUCTOR
leg press 1x 530kg 12
1 leg press 2x15 150kg 160kg
wide stance leg press 2x20 350kg
leg curl 1 leg 3x20 32 45
2 leg curl 2x12 80kg 12 stack 10
smith squat 1x8 240kg8

Standing hamstring 4x15 32kg
Lying hamstring pause sets 2x12 54kg
Seated pause sets 2x15 54kg

Calves seated 2x12 100kg 12
Smith calves 3x10 160kg

Adductor 2x12 full stack

Good session cramps from hell lol

[DarrenW29]

Taken the full week of training just to give my body a full rest got blood work and ck levels where at 6000 which is the reason for the cramping electrolytes where all normal kidney normal so a full rest will bring them down and will slowly ramp volume up in my training as I feel it’s been to much to recover from to much muscle breakdown


But thanks again to bigdaddy got my package and will start again Monday Best guy best lab let’s keep killing it mts 💪…

https://i.ibb.co/TkBFtJM/5-AF23-BBF-0828-4-A67-A16-A-2-A59-C5-E3-A9-E6.jpg (https://ibb.co/s2vMqc9)
https://i.ibb.co/2PS8w9K/32140653-E7-D5-4-A39-8-C9-C-6236-CFDEEBC6.jpg (https://ibb.co/wC7JTk6)
best free image uploading site (https://imgbb.com/)

[Rick123]

Taken the full week of training just to give my body a full rest got blood work and ck levels where at 6000 which is the reason for the cramping electrolytes where all normal kidney normal so a full rest will bring them down and will slowly ramp volume up in my training as I feel it’s been to much to recover from to much muscle breakdown


But thanks again to bigdaddy got my package and will start again Monday Best guy best lab let’s keep killing it mts ������…

https://i.ibb.co/TkBFtJM/5-AF23-BBF-0828-4-A67-A16-A-2-A59-C5-E3-A9-E6.jpg (https://ibb.co/s2vMqc9)
https://i.ibb.co/2PS8w9K/32140653-E7-D5-4-A39-8-C9-C-6236-CFDEEBC6.jpg (https://ibb.co/wC7JTk6)
best free image uploading site (https://imgbb.com/)
Bigdaddy truly cares about his athletes and costumers!

Still on the grind i see! Good that you took bloods and now you now what to do. Hope the issue is solved fast, it sucks big time if you constantly cramp during the workout.
What's the plan for the upcoming blast, i'm curious what type of MTS goodness is in those boxes, tell us! :P

[DarrenW29]

Bigdaddy truly cares about his athletes and costumers!

Still on the grind i see! Good that you took bloods and now you now what to do. Hope the issue is solved fast, it sucks big time if you constantly cramp during the workout.
What's the plan for the upcoming blast, i'm curious what type of MTS goodness is in those boxes, tell us! :P

Nobody like him and never will be true genuine good person to do this

Mate it’s the worst my legs cramped for hours last workout painful then every muscle like abs would just cramp up so taken 10 days rest tomorrow back in the gym but way less volume I think also the training was just to much to recover from causing to much muscle breakdown leading to ck being to high and food intake cut that to 4500 like monstro said we are what we digest hungry all day and before bed digesting everything no bloated gut is bad as before so won’t be pushing any food this next 4 months growing tight and training will be much less taxing I like how you’ve got food around the same no point forcing it to get bloated and gain bunch of water

It’s the usual for me test tren eq mast
Will be doing
1200mg test
750mg eq
400 mast e
300 tren ace

Insulin novo 10iu pre post

Diet changes making sure my potassium intake is perfect baked potatoes oranges bananas hitting 4400-4800-5000mg per day magnesium tablets added 750mg x2 per day pottasuim tablets 2x200mg calcium from little low fat cheese skim milk salt pink salt 6-8g per day

Water intake 6litres

[DarrenW29]

Tomorrow we get back in the gym with a new game plan next 4 months keeping things tight goal is always get size but not force it on by overeating I’m very hungry now and go to bed starving so my digestion is in a great place force feeding does absolutely nothing good and stomach is way less bloated.

Next thing find the training I recover from at the beginning my body could handle massive amounts on much more protein but overtime you progress with more weight you tax your cns and overall recovery takes longer goal isn’t about weight more weight does not make you bigger you either have the genetics to be big or you don’t powerlifting doesn’t add muscles.

Goal will be just tax the muscle week in out not progress with weights as I’m not interested in big numbers anymore I don’t like log book rubbish but go in and lift what my muscles can slow controlled once you’ve built a strength base simply progressing over that does nothing but cause more cns stress possibly injury too and change you from a bodybuilder to a powerlifter but I always track my workouts but I don’t care if I’m less strong one week vs the next now if I’m pressing 4 plates I don’t need 5 for example this is enough stimulation to build the pecs

My only interest is muscle growth.

Back on injections tonight thanks to bigdaddy

Tomorrow we are back to work let’s grow

[emperorcaliano]

Nobody like him and never will be true genuine good person to do this

Mate it’s the worst my legs cramped for hours last workout painful then every muscle like abs would just cramp up so taken 10 days rest tomorrow back in the gym but way less volume I think also the training was just to much to recover from causing to much muscle breakdown leading to ck being to high and food intake cut that to 4500 like monstro said we are what we digest hungry all day and before bed digesting everything no bloated gut is bad as before so won’t be pushing any food this next 4 months growing tight and training will be much less taxing I like how you’ve got food around the same no point forcing it to get bloated and gain bunch of water

It’s the usual for me test tren eq mast
Will be doing
1200mg test
750mg eq
400 mast e
300 tren ace

Insulin novo 10iu pre post

Diet changes making sure my potassium intake is perfect baked potatoes oranges bananas hitting 4400-4800-5000mg per day magnesium tablets added 750mg x2 per day pottasuim tablets 2x200mg calcium from little low fat cheese skim milk salt pink salt 6-8g per day

Water intake 6litres

Just seen your pics, looking incredible brother.
So is that the cycle you're going to run?

[Rick123]

Nobody like him and never will be true genuine good person to do this

Mate it’s the worst my legs cramped for hours last workout painful then every muscle like abs would just cramp up so taken 10 days rest tomorrow back in the gym but way less volume I think also the training was just to much to recover from causing to much muscle breakdown leading to ck being to high and food intake cut that to 4500 like monstro said we are what we digest hungry all day and before bed digesting everything no bloated gut is bad as before so won’t be pushing any food this next 4 months growing tight and training will be much less taxing I like how you’ve got food around the same no point forcing it to get bloated and gain bunch of water

It’s the usual for me test tren eq mast
Will be doing
1200mg test
750mg eq
400 mast e
300 tren ace

Insulin novo 10iu pre post

Diet changes making sure my potassium intake is perfect baked potatoes oranges bananas hitting 4400-4800-5000mg per day magnesium tablets added 750mg x2 per day pottasuim tablets 2x200mg calcium from little low fat cheese skim milk salt pink salt 6-8g per day

Water intake 6litres

Awfull man, yeah i think CNS was a little bit fried.. I got the same at the end of my previous bulk, now it's totally gone. Sometimes we just want to push and push forward, but deloads are very neccesary. Didn't do bloods after my bulk but i'm pretty sure my CK was also high. Did bloods after vacation though and then it was in range. It's also why i reached out to one of the top coaches in my country, i really need someone to tell me now you've to take a step back and now you have to push forward.

I like the cycle bro! It almost like the Med-Mutasion blend without the test and primo. Very curious to your progress, keep it up brother i'll following allong.

For me it's also almost time to take it up a notch and start with my next Blast :)

[DarrenW29]

Just seen your pics, looking incredible brother.
So is that the cycle you're going to run?

That will be the cycle yeah mate

[DarrenW29]

Awfull man, yeah i think CNS was a little bit fried.. I got the same at the end of my previous bulk, now it's totally gone. Sometimes we just want to push and push forward, but deloads are very neccesary. Didn't do bloods after my bulk but i'm pretty sure my CK was also high. Did bloods after vacation though and then it was in range. It's also why i reached out to one of the top coaches in my country, i really need someone to tell me now you've to take a step back and now you have to push forward.

I like the cycle bro! It almost like the Med-Mutasion blend without the test and primo. Very curious to your progress, keep it up brother i'll following allong.

For me it's also almost time to take it up a notch and start with my next Blast :)

Definitely bro realised we can’t just keep pushing it for sure will help when someone can know when you need to back off but also I don’t think we need to force the calories big mistake

[DarrenW29]

TUESDAY
CHEST SHOULDER

plate press 1x10 210kg 10
Decline 1x160kg 6
incline 1x120kg 8
Cable fly 3x12 20kg
Machine press 2x12 56kg
Db incline 2x10 24kg

Side raise cable 3x12 14kg
Front raise cable 3x12 26kg
rear delt db 3x12 26kg

Woke up yesterday back pain still trained then hurt so bad after training must have slept on it wrong taken today to rest it then back in tomorrow for arms

[Rick123]

Definitely bro realised we can’t just keep pushing it for sure will help when someone can know when you need to back off but also I don’t think we need to force the calories big mistake

You’re 100% right if you don’t digest half of what you eat, you’re wasting time. That’s why it’s so important to keep insuline sensitivity in check, keep doing cardio when pushing calories, knowing when and how to utilize slin when using hgh and being on a shit load of calories and most importantly keep healthy, sometimes a deload week or a few days of can do wonders. Oh man there are so many variables, i don’t need to tell you :p!

[DarrenW29]

You’re 100% right if you don’t digest half of what you eat, you’re wasting time. That’s why it’s so important to keep insuline sensitivity in check, keep doing cardio when pushing calories, knowing when and how to utilize slin when using hgh and being on a shit load of calories and most importantly keep healthy, sometimes a deload week or a few days of can do wonders. Oh man there are so many variables, i don’t need to tell you :p!

I love it I’m taken some things of your blog 💪

[DarrenW29]

FRIDAY
TRICEP BICEP FOREARM
push down cable 1 arm 3x15 32kg
Rope 3x12 50kg
skull behind into close grip 3x12 30kg
easy bar pushdown 3x12 60kg
easy bar Dorian style pushdown 2x12 64kg full stack

Standing bicep curl 3x12 30-35-45kg
close grip bicep curl 3x12 30kg
Seated decline curl 3x10 14kg
Hammer curl seated 3x10 18-22-22kg
preacher curl Machine 3x12 32kg

forearm
Preacher machine 3x12 32kg
Reverse curl 3x15 30kg
Reverse seated curl 3x15 30kg
cable curl 3x12 18-24-23kg

Great session big pump in arms feeling the gear just grow me on way less food not even seeing anything negative full veins amazing why mts are the absolute kings quality Is just unbeatable 💪

[Rick123]

FRIDAY
TRICEP BICEP FOREARM
push down cable 1 arm 3x15 32kg
Rope 3x12 50kg
skull behind into close grip 3x12 30kg
easy bar pushdown 3x12 60kg
easy bar Dorian style pushdown 2x12 64kg full stack

Standing bicep curl 3x12 30-35-45kg
close grip bicep curl 3x12 30kg
Seated decline curl 3x10 14kg
Hammer curl seated 3x10 18-22-22kg
preacher curl Machine 3x12 32kg

forearm
Preacher machine 3x12 32kg
Reverse curl 3x15 30kg
Reverse seated curl 3x15 30kg
cable curl 3x12 18-24-23kg

Great session big pump in arms feeling the gear just grow me on way less food not even seeing anything negative full veins amazing why mts are the absolute kings quality Is just unbeatable 💪

That looks like a skin bursting arm workout! Bet you were pumped as a MF! :p

[DarrenW29]

That looks like a skin bursting arm workout! Bet you were pumped as a MF! :p

Unbelievable arms still hurt volume still bit high here but wonderful sesssion arms grew 1inch during it at least felt like it lol.

Now new week tomorrow ready to kill it

[DarrenW29]

MONDAY
QUAD ABDUCTOR ADDUCTOR
leg press 2x12 510kg
wide stance leg press 2x20 300kg 350k
leg curl 1 leg 2x15 32kg
2 leg curl 2x15 80kg
smith squat 2x12 120kg15 160kg12 180kg6


lying hamstring 1 leg 3x15 27-36
standing hamstring 2x12 52kg12 66kg12
stiff db 2x15 50kg

Abductor 3x12 66kg
Adductor 3x12 73kg


calves
hack 3x15 120kg
seated 3x12 80kg

Great session legs are fried Monday will always be leg day now

[DarrenW29]

WEDNESDAY
CHEST DELTS
Machine press 2x12 100kg
High incline smith 2x8 120kg-130kg 7
plate press 3x12 160kg-120kg-120kg
Cable fly 3x12 15kg
dumbbell flat fly 3x12 16kg


Side delt 3x12 18kg

rear delt db 3x12 standing 16kg

Rear delt machine 3x12 86kg

front delt rope 3x12 41kg

Great session not focusing on weight like said so not to bothered if less strength but I did do high incline never done this in years always a slight incline John medows style felt good back still need to Wait on it healing but tomorrow will be arms 💪

[DarrenW29]

THURSDAY
Bicep tricep forearm
rope pushdown 3x12 50kg
Pushdown cable 3x15 41kg
Skull crush easybar 2x12 40kg
Reverse cable 3x12 18kg
v bar pushdown 2x12 full stack plus 20kg plate


bicep curl easy bar 3x10-12 45kg
Incline db 2x10 20kg
concentration curl 2x8 24kg
hammer curl dumbbell seated 3x12 16kg-20kg
hammer rope high 3x12 50kg


FOREARM
cable curl 3x15 27kg
Barbell forearm curl 3x12 100kg
Bb reverse curl 3x12 30kg
reverse forearm curl 3x12 40kg

Great arm session good pump arms fried

[DarrenW29]

SATURDAY
SHOULDER CALVES TRAPS ARMS PUMP
machine plate press 3x10 160kg 7 160kg 5 120kg 8 drop sets
Dumbbell rear chest on seat 2x12 30kg
cable rear delt bent over 3x15 18kg 23kf
side raise cable 2x12 18 on stack 15
side raise dumbbell chest on seat 3x12 16kg
Front raise dumbbell 2x10 20kg
Smith press 1x10 80kg
Smith one arm 2x8 10kg
seated calves 3x12 100kg
hack squat calves 3x12 80kg

Smith shrug behind 2x12 120kg
Front shrug 2x12 120kg
Cable squeeze 3x15 50kg
Cable shrug 3x12 50kg

Arms not counted

Good session left shoulder bit sore calcium deposits in it flaring up but still able to work through it shoulders feel super wide 3D did more volume but feel it’s best for delts for me personally

[DarrenW29]

BACK REAR DELTS
rope pull 3x15 full stack
Pulldown plated 3x10 160-2x200kg
db row 3x-12 50kg
plated row 3x12 120-140-160kg
seated row 2x10 100kg
Pullover rope 2x12 30kg
pulldown 2x12 75-95kg

rear delt db 2x12 22kg
Cable rear 3x12 12kg
bent over cable 2x10kg 12

Good back session backs fully healed loved this workout shoulders are still inflamed but should get better within a few weeks just train smart did 8iu insulin meal 1 and will do 12iu with post workout meal pasta mince fruits 200g carbs 100g protein

[DarrenW29]

WEDNESDAY
CHEST TRAPS DELTS
Machine press 3x12 100kg 12 full stack 10 drop
High incline smith 2x8-10 120kg8-80kg 12
decline 3x8 120kg 8
plate press 3x12 120kg 3.140kg 10.
db flat fly 5x12 22kg 3 sets. 26kg 2sets
Cable fly 5x12 10kg


Side delt cable 3x12 9kg

front delt rope 3x12 23kg

Side raise db 3x12 10lg

Traps
bar shrug smith reverse 2x12 120-170kg
cable shrug 3x12 17kg
Plated shrug 3x12 120kg
dumbbell shrug 2x15 50kg

Good session the high incline is very different since never done it so high but really does hit the pecs shoulders are still nigggly quicker I get the calcium deposits out of the left the better right one is a slight tear from years ago i think never had a mri to confirm just feels exactly like it In the front which I think I will go into a&e to get a orthopaedic surgeon quick time then get it fixed it’s not to bad I can still train with it but would be nice to have fully pain free delts. But it’s only been since I rested my back took days of it will pass soon still growing none the less different training drop sets pause reps not about what I lift

[DarrenW29]

THURSDAY
Bicep tricep
rope pushdown 3x12 50kg15 2x64kg12
Pushdown cable 3x8 32kg
Skull cable 3x12 50kg
Skull crush easybar 3x12 30kg
Reverse cable 3x12 18kg15 23kg12 27kg 10
v bar pushdown 2x12 full stack


bicep curl easy bar 2x10 30kg
Incline db 2x10 20kg
preacher 3x10 20kg
concentration curl 2x10 24kg
hammer curl dumbbell seated 3x12 16kg
hammer rope high 3x12 50kg
concentration curl 2x8 30kg

Great session good pumps are felt full round loved it will get photos again next month and see how we are looking as the foods still not crazy high but much better no digestion issues still get slightly bloated gut due to water intake but overall no issues can suck it in now

[emperorcaliano]

THURSDAY
Bicep tricep forearm
rope pushdown 3x12 50kg
Pushdown cable 3x15 41kg
Skull crush easybar 2x12 40kg
Reverse cable 3x12 18kg
v bar pushdown 2x12 full stack plus 20kg plate


bicep curl easy bar 3x10-12 45kg
Incline db 2x10 20kg
concentration curl 2x8 24kg
hammer curl dumbbell seated 3x12 16kg-20kg
hammer rope high 3x12 50kg


FOREARM
cable curl 3x15 27kg
Barbell forearm curl 3x12 100kg
Bb reverse curl 3x12 30kg
reverse forearm curl 3x12 40kg

Great arm session good pump arms fried
Some kind of workout where your arms doesn't fit in your shirt anymore after your session lol

[DarrenW29]

SATURDAY
QUAD ABDUCTOR ADDUCTOR
leg press 2x12 510kg and
wide stance leg press 2x20 350kg
Smith squat 2x12 160kg12 200kg
1 leg press 3x20 52-59-66
leg curl 1 leg 2x12 32kg
2 leg curl 2x15 66kg


lying hamstring 1 leg 3x15 32-37kg
standing hamstring 3x15 45kg
stiff with band 3x12 60kg

Abductor 3x12 73kg
Adductor 3x12 73kg

calves seated 3x15 80kg

Good session legs fried I will start splitting hamstrings again the band is something different never felt tension like it might try do that for most things will work that up but such a great contraction.

[DarrenW29]

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

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

[DarrenW29]

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


rear delt db 3x12 30kg

front delt cable 3x12 5kg

side raise db 3x12 10-12kg

Rope side raise 3x12 5kg

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

[DarrenW29]

THURSDAY
HAMSTRING ADDUCTOR CALVES TRAPS

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

Abductor 3x10 86kg
Adductor 3x12 73kg

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

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

Good session will keep this in from now build it up

[DarrenW29]

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


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


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

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

[DarrenW29]

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

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

[DarrenW29]

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


side raise 3x12 16kg

rear delt db 3x15 32kg

front delt db 3x12 14kg

okay session nothing crazy

[DarrenW29]

Update

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

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

[emperorcaliano]

I was wondering, are you still using metformin bro?

[DarrenW29]

Yes mate always use metformin 1500 pre bed 500 morning.

[DarrenW29]

MONDAY
BACK TRICEP FOREARM

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


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

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

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

Protein 300 always
Carbs 800-1000
fats 120

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

[emperorcaliano]

Yes mate always use metformin 1500 pre bed 500 morning.

Awesome bro, I might give it a go

[DarrenW29]

Awesome bro, I might give it a go
Yeah definitely brother

[DarrenW29]

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


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

Good session liking the high incline press never done this before

[DarrenW29]

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

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

So far it’s been 6 days
Honestly annoying but nothing I can do so far hopefully it passes quickly then right back into it keeping myself positive as stress getting depressed isn’t ideal
https://i.ibb.co/xL45VfD/BE13530-A-3-BC4-492-E-BF0-C-29290-B8605-B8.jpg (https://ibb.co/2hbKXsy)
boys and girls club kenosha (https://nonprofitlight.com/wi/kenosha/boys-and-girls-club-of-kenosha-inc)

[Rick123]

Get well soon DarrenW29!

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

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

[DarrenW29]

Get well soon DarrenW29!

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

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

Cheers bro well now back ready

[DarrenW29]

MONDAY
CHEST DELTS TRICEP

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


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

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

Back and ready time to grow again finally 💪

[DarrenW29]

TUESDAY
BACK TRAPS FOREARM

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


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

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

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

[DarrenW29]

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


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


Abductor 3x15 66kg
Adductor 3x12 73kg

calves seated 3x15 80kg
hack 3x15 80kg

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

But overall huge pump Time to grow

[DarrenW29]

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

https://i.ibb.co/VtGGyZm/41765725-88-B6-43-FB-89-CF-173499727-ADD.jpg (https://ibb.co/nbyy2vC)

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

[DarrenW29]

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

seated calves 3x10 100kg

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

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

[DarrenW29]

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



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

Good arm session great pump

[DarrenW29]

MONDAY
BACK TRAPS FOREARM

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


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

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

Very good session feeling everything coming back strong now

[DarrenW29]

TUESDAY
CHEST DELTS

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


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

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

[DarrenW29]

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



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

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

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

[DarrenW29]

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


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


Abductor 3x15 73kg
Adductor 3x12 73kg

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

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

[DarrenW29]

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

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

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

[DarrenW29]

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


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

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

[DarrenW29]

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



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

forearms not counted

Great session lots of volume supersets arms where crazy pumped

[DarrenW29]

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


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


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

calves seated 3x15 80kg
hack 3x15 120kg

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

[DarrenW29]

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



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

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

front delt rope 3x12 32kg

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

[DarrenW29]

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


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

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

[DarrenW29]

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

seated calves 3x15 100kg

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

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

[DarrenW29]

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



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

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

Great arm session crazy pump lots of supersets

[DarrenW29]

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




side raise db 3x10 20-2x26kg

rear delt db 3x12 36kg

front delt db seated 3x12 16kg

Great session good pump

[DarrenW29]

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


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


Abductor 3x10 100kg
Adductor 3x12 100kg

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


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

[DarrenW29]

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


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

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

great session really love this

[DarrenW29]

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

seated calves 5x15 70kg

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

Great session did biceps too but never counted it

[DarrenW29]

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


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

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

Great session the supersets where painful

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

Ready to hit 300 let’s keep growing 💪💪

[DarrenW29]

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

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

Middle cable fly 3x12

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

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

didn’t fully track weight but low rest times

[DarrenW29]

MONDAY
SHOULDER CALVES CHEST
Behind smith press 3x8 80-100-110kg 6
smith press 2x8 120-122kg drop sets
Plate press 3x10 80-2x90kg
Dumbbell rear chest on seat 3x12 36x20-40x2
dumbell rear delt high cable 3x12 7kg
cable to forehead 3x12 60kg
side raise cable 3x12 7.5kg
side raise dumbbell 3x10 26kg
Super rear delt
upright row bar 2x12 45kg
Front raise dumbbell 2x12 22kg

seated calves 5x15 70kg

flat press 3x8-10 160kg
machine press 3x12 79kg
slight incline cable 3x8 32 on stack
Cable fly 4x12 32kg
cable fly middle 4x12 18kg

Great session over last few days I lowered calories but started the cycle pinned deca today food back up and ready to push hard

[DarrenW29]

TUESDAY
QUAD ABDUCTOR ADDUCTOR
leg press 3x20 290-2x310
wide stance leg press 3x15 310kg drops
1 leg press 3x10 50kg
squat smith 3x10 80kg drops
2 leg curl 2x20 66kg



lying hamstring 2 leg 3x12 73kg
seated hamstring 3x12 73kg
standing hamstring 3x12 45kg
stiff leg bb 2x12 140kg


Abductor 3x10 100kg
Adductor 3x12 100kg

calves seated 4x20 80kg

Absolutely good session legs were killed nothings crazy weight wise but not about weight this was epic

[DarrenW29]

FRIDAY
BACK TRAPS FOREARM
bb row 3x10-12 140-2x190kg10
pulldown plated 3x10 1 arm 160kg
t bar row bent over 3x12 80-120-140kg 10
pulldown behind 3x15 65kg
rope 3x12
Close grip high row 3x12 65kg
1 arm high cable 3x10 30kg
Rack pull 2x8 220kg


TRAPS
db shrug 2x15 50kg
bb shrug front 3x12 170kg
cable squeeze 3x15 64kg

Great session added bicep forearm too but never counted that’s it for the new year ready too keep pushing hard

[DarrenW29]

MONDAY
CHEST DELTS BICEP
slight incline smith work up heavy drop sets
decline 3x8-10 120kg drops
Plate press 3x10 120-160kg
Superset fly 41kg
Machine press 3x12 66kg
db flat fly 3x15 20kg
middle fly 3x12 18k-23kg
lower cable fly 3x12 18kg
Pullover 2x40kg 12



side raise db 3x10 26-30kg

rear delt db bent over 3x15 30kg

front delt db seated 3x12 20kg

preacher curl 3x12 25kg
standing bicep curl 3x10-12 40-45kg 2x8
db curl decline 3x10 16kg
hammer curl 3x10 22kg

Amazing session
can all ready see the difference deca has made look way fuller absolutely amazing especially in biceps

[DarrenW29]

TUESDAY
QUAD ABDUCTOR ADDUCTOR
leg press 3x20 390-430-470kg 15
wide stance leg press 3x20 300kg
1 leg press 3x15 150kg
squat smith 3x10 120-150-190kg 12
2 leg curl 3x15 66kg



lying hamstring 2 leg 3x10 91kg
seated hamstring stilling foward 2x12 45kg
standing hamstring 3x12 45-52kg
stiff leg bb 2x12 140kg
still leg db rotate 2x12 50kg 13

Abductor 3x10 100kg
Adductor 3x12 100kg

calves seated 3x15 100kg

Brutal session felt sick and was after it but that’s when you know you pushed it foods at 6000 on good days but I’m going to push it 6500 deca is unbelievable since adding can tell it’s in just second week now but definitely see a different look so happy weight today was 280 but since the covid minor injury bodyweight did drop goal is just too hit that 300 offseason weight we will get it but mirror is key

Next few weeks will update with photos
Let’s keep growing

[DarrenW29]

THURSDAY
BACK TRAPS FOREARM
bb row 2x8-10 190-200kg
pulldown plated 3x10 1 arm 220kg
t bar row bent over 3x12 80-100kg
pulldown behind 3x12 75kg
rope 3x12 30kg
Close grip high row 3x12 65kg
1 arm high cable 3x10 30kg
Rack 1x8 pull work up to heavy set 220kg


TRAPS
bb shrug front 3x10 180kg
Smith shrug behind 3x12 120kg
db shrug 2x15 50kg
cable squeeze 3x15 64kg

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

Great session the pump was strong really taken rest days serious too now 4 days per week no arm day yet but feel this is the best way especially with my sessions and I enjoy these

[DarrenW29]

FRIDAY
SHOULDER TRICEP CHEST
Behind smith press 3x8 80-100kg
smith press 2x8 120-122kg drop sets next time
Plate press 3x10 80-100-140
cable rear delt 3x12 7-10kg
Cable rear delt bent over 3x12 23kg
side raise cable 3x12 7kg
upright row bar 2x12 45kg
Front raise dumbbell 2x12 22kg

machine press 3x10-12 73kg
flat press 3x8-10 160-2x200kg
slight incline cable 3x10 23kg
Cable fly 4x12 41kg
cable fly middle 4x12 18kg

didn’t count tricep just superset but a great session now rest over the weekend and recover do it all again Monday

[DarrenW29]

MONDAY
CHEST DELTS BICEP
slight incline smith 2x8-10 120-140kg
decline 3x8-10 120-130-140kg
Plate press 3x10 120kg
Superset fly 41-45kg
Machine press 3x12 66kg
db flat fly 3x15 22kg
middle fly 3x12 23kg
lower cable fly 3x12 18kg
Pullover 2x40kg 10



side raise db 3x12 26

rear delt db bent over 3x15 32kg

front delt db seated 3x12 20kg

preacher curl 3x15 25-30kg
superset bicep curl on seat 10kg 12
standing bicep curl 3x10 25kg
db curl decline 3x10 14kg
hammer curl 3x10 22kg

[DarrenW29]

Monday woke up with a pain middle and lower back had too rest 2 days now unsure what it is as no injury maybe slept wrong as I woke up with it still trained but don’t want it too worsen will get back in tomorrow but not involve lower back doctor thinks it’s just a nerve thing but it’s not sore just feels like a lower middle back pump not a disc or spine injury as no weakens in legs arms

[DarrenW29]

FRIDAY
SHOULDER CALVES CHEST
Behind smith press 1x8 110kg
smith press 2x8 120-80-40
Plate press 3x8-10 80-120-120
cable rear delt 3x15 14kg
Cable rear delt bent over 3x12 23k-27kg
side raise cable 3x12 14kg
upright row bar 2x12 45kg
Front raise dumbbell 2x12 24kg

seated calves 3x15 80-100-100kg

machine press 3x10-12 73-100-100-113kg
flat press 3x8-10 160-2x200kg
slight incline cable 3x10 14-19-23kg
Cable fly 4x12 41kg
cable fly middle 4x12 18kg

Great session did tricep forearm too.
backs still a little off but much improved doctor said spinal infection which I cut my skin so this could be the reason as the next day after the cut I woke up with pain

I will hit legs tomorrow going too add a mass gainer shake too push the calories loving this cycle though the gains are showing will get photos when I feel a 100 and things are clicking but just unbelievable

[DarrenW29]

SATURDAY
QUAD ABDUCTOR ADDUCTOR
leg press 2x20 480kg drops
wide stance leg press 3x20 250-300
1 leg press 3x15 150kg
2 leg curl 3x15 66-73
Superset leg press 113-147



lying hamstring 2 leg 3x15 73kg
seated hamstring stilling foward 3x15 50kg
standing hamstring 3x12 2x45-52kg

Abductor 3x10 100kg
Adductor 3x12 100kg


Great session legs are destroyed

[DarrenW29]

MONDAY
BACK TRAPS FOREARM
pulldown plated 3x10 1 arm 210kg
seated row 2x12 135kg
pulldown behind 3x12 75-85kg
rope 3x12 36kg
Seated plated row 3x10 120kf
Pulldown front nick style 3x10 52kg
1 arm high cable 3x10-12 30-40kg
Pullover 2x12 30kg


TRAPS
Smith shrug front 3x15 120kg
Smith shrug behind 3x15 120kg
cable squeeze 3x15 64kg

FOREARM
reverse curl 3x12 35kg
easy curl 3x12 35kg
cable curl 3x12 64kg

Great session great pump backs fully healed feeling good and ready too keep growing loving it so far just need too push food hard as I can and get scale up

[DarrenW29]

TUESDAY
CHEST DELTS BICEP
machine press 3x10 115kg
plated press 3x10 120-160-210kg
slight incline bb 2x6-8 100-120kg
Incline db 2x10 40kg
fly 3x12 41kg
Incline db fly 3x15 22kg
middle fly 3x12 23kg
lower cable fly 3x12 23kg
Pullover 2x40kg 10 next time



side raise db 3x12 26-2x30g

rear delt db bent over 3x15 36kg

front delt rope seated 3x12 36kg

rear delt mechine 3x12 79kg

preacher curl 3x10 35kg
superset bicep curl on seat 3x10-12 14kg
standing bicep curl 3x10 25kg
db curl decline 3x10 14kg
hammer curl 3x10 22kg

Another great session going too start doing bb incline again felt very good do it slow and a negative it kills

[DarrenW29]

THURSDAY
QUAD ABDUCTOR ADDUCTOR
leg press 2x20 430-480kg drop set
wide stance leg press 3x20 250kg
1 leg press 3x15 150kg
2 leg curl 3x15 73kg
Superset leg press 147-75kg
1 leg 25kg 15
superset body squat


lying hamstring 2 leg 3x10 73kg
seated hamstring stilling foward 3x15 50-73kg
standing hamstring 3x12 45-32kg


Abductor 3x8-10 100kg
Adductor 3x12 100kg

calves seated 3x15 100kg

Great session legs are fried working them extremely hard

[DarrenW29]

SATURDAY
SHOULDER CHEST
Behind smith press 1x6 120kg
Plate press 3x8-10 80-120-120
cable rear delt 3x15 14kg
Cable rear delt bent over 3x12 23k-27kg
side raise cable 3x12 14kg
upright row bar 2x12 45kg
Front raise dumbbell 2x12 24kg

Great session did a quick chest pump but didn’t put it down but overall great

[DarrenW29]

MONDAY
BACK TRAPS FOREARM TRICEP
pulldown plated 1 arm 2x10 250kg 12-8 drops
seated row 2x10-12 83-107-124kg
pulldown behind 3x12 75-85kg
rope 3x12 25kg
Seated plated row 2x10 160-200kg
Pulldown front nick style 3x10 55-2x75kg
1 arm high cable 3x12 54kg
Pullover 2x12 42kg


TRAPS
Smith shrug front 3x15 120kg
Smith shrug behind 3x15 120kg
cable squeeze 3x15 21kg

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

Great back session feeling this one the most

[DarrenW29]

TUESDAY
CHEST DELTS BICEP
Incline bb 2x8 120-130kg
incline db 2x8-10 42kg
machine press 3x10 80-100-115 drops
plated press 3x10 120kg
fly 3x12 41kg
Incline db fly 3x10 26kg
middle fly 3x12 23kg
lower cable fly 3x12 23kg
Pullover 2x10 30kg



side raise db 3x10 30kg

rear delt db bent over 3x15-12 26-34kg

front delt rope seated 3x12 36kg


preacher curl 3x10 35kg
superset bicep curl on seat 3x10-12 14kg
standing bicep curl 3x10 25kg
db curl decline 3x10 14kg
hammer curl 3x10 22kg

Great session 290lbs today let’s get up past 300

[DarrenW29]

Came down with a viral infection and forced rest not the most ideal but I need to be 100 than crazy pushing through it with extra cns overload then causing worsening outcomes like a injury possibly

Monday I will be fresh and ready changing things slightly which I will write once I’ve got it ready and slight change in training diet still pushing for mass bulk next few months are crucial and know exactly what works in training and diet too be going forward

[DarrenW29]

Thanks again too bigdaddy I do what I love

We begin tomorrow ready too go hard new cycle
Test e 1500mg
deca 900-1200mg
eq 750mg
400mg mast e

No tren now as I’m in full bulk more ready too push these months hard and get weight up food will be high will outline diet also

https://i.ibb.co/PYtnZ5C/B3-EF648-A-B69-E-4-FD7-BF73-0-A5-D4-D14-A549.jpg (https://ibb.co/b37Zgrd)

[DarrenW29]

MONDAY
CHEST DELTS BICEP
decline bb 3x8-10 120-140-160kg
plate press 3x8-10 120-160-210kg
fly cable 3x12 41kg
middle fly 3x12 23kg
lower cable fly 3x12 23kg
machine press 3x10 79
Pullover 2x10 30kg next time



side raise cable 3x12 14kg

rear delt db bent over 3x15 34kg

front dp 3x12 20kg




preacher curl 3x10 30kg
superset bicep curl on seat 3x10-12 14kg
standing bicep curl 3x12 30kg
db curl decline 3x10 12kg
hammer curl 3x10 24kg

Good session felt strong ready too kill it

[DarrenW29]

TUESDAY
QUAD ABDUCTOR ADDUCTOR
smith squat 3x10 120-2x160
superset leg press 20 reps
wide stance leg press 3x20 200kg
1 leg press 2x15 100kg
2 leg curl 3x15 73kg
1 leg 3x15 18kg
leg press 2x12 100kg
superset body squat
hack squat 2x10 80kg


lying hamstring 2 leg 3x10 73kg
seated hamstring stilling foward 3x15 50kg
standing hamstring 3x12 32kg


Abductor 3x10 79kg
Adductor 3x10 86kg

calves seated 3x15 100kg

[DarrenW29]

FRIDAY
BACK TRAPS
pulldown plated 1 arm 3x10 210-x230kg
seated row 2x10 85kg
pulldown behind 3x10 85kg
rope 3x10 25-30kg
Seated plated row 3x10 160kg
Pulldown front nick style 3x10 75kg
1 arm high cable 3x10 30kg
Pullover 2x12 40kg


TRAPS
Smith shrug front 3x12 120kg
Smith shrug behind 3x12 120kg
cable squeeze 3x15 21kg

Great session great pump

[DarrenW29]

SATURDAY
SHOULDER CHEST
Behind smith press 80-100kg 8-4
Plate press 3x8-10 120kg
cable rear delt 3x15 14kg
Cable rear delt bent over 3x12 27kg
side raise cable 3x12 14kg
upright row bar 2x12 45kg
Front raise dumbbell 2x10 24kg

Great session again didn’t write chest did rear side delt before pressing

[emperorcaliano]

Thanks again too bigdaddy I do what I love

We begin tomorrow ready too go hard new cycle
Test e 1500mg
deca 900-1200mg
eq 750mg
400mg mast e

No tren now as I’m in full bulk more ready too push these months hard and get weight up food will be high will outline diet also

https://i.ibb.co/PYtnZ5C/B3-EF648-A-B69-E-4-FD7-BF73-0-A5-D4-D14-A549.jpg (https://ibb.co/b37Zgrd)

Simple and efficient, with your solid workouts and diet you can only get even bigger brother

[DarrenW29]

Simple and efficient, with your solid workouts and diet you can only get even bigger brother

Thanks brother pushing now mts can’t thank enough for this unbelievable stuff

[DarrenW29]

TUESDAY
CHEST DELTS
decline bb 3x8-10 100-120-140-160kg 4
plate press 3x8-10 120kg
superset cable fly 23kg
fly cable 3x12 32kg
lower cable fly 3x12 23kg
machine press 3x10 79-100-113kg
Pullover 2x10 30kg



side raise cable 3x12 14kg

rear delt db bent over 3x15 34kg

front dp 3x12 20kg

cable rear delt 3x12 14kg

Good session barbell second exercise I should have rested longer only 20 seconds rushed my set

[DarrenW29]

WEDNESDAY
QUAD HAMSTRING ABDUCTOR ADDUCTOR

1 leg press 3x30 150kg
smith squat 3x12 120kg drop sets
hack squat 3x12 140-70kg
leg curl 3x15 52kg

lying hamstring 3x12 52kg
seated hamstring 3x12 45kg
standing hamstring 3x12 32kg

Doesn’t look like much weight but legs very fatigued I’m trying not to focus on weight just blast them intense I need too start cardio now my breathing is difficult a lot just moving not a good thing so this will be started right away

[DarrenW29]

FRIDAY
BACK TRICEP
pulldown plated 1 arm 3x10 250-200kg
Plated row 3x10 160-2x200kg
seated row 3x10 85kg
pulldown behind 3x10 85kg
rope 3x10 30kg
Pulldown front nick style 3x10 65kg
1 arm high cable 3x10 30kg
Pullover 2x12 40kg
Hypers 3x12 20kg plate

TRICEP
one arm pushdown 3x12 23kg
one arm skull 3x10 18kg
rope pushdown 3x10 50kg

Great session backwas really pumped

[DarrenW29]

SATURDAY
SHOULDER CALVES CHEST
Behind smith press 2x10 60kg
Superset cable rear delt 15
Plate press 3x8-10 120-160
cable rear delt 3x12 12kg
Cable rear delt db 3x12 26-2x32-36kg
side raise cable 3x12 14kg
upright row bar 3x12 45kg
superset front raise db 20kg 12


seated calves 5x15 100kg

machine press 3x12 79kg
slight incline cable 3x10 14-19-23kg
Cable fly 4x12 32kg
cable fly middle 4x12 18kg

Great session great pump growing foods a bit lower just now

[DarrenW29]

TUESDAY
CHEST DELTS BICEP
decline bb 3x12-12-6 100-140-180kg 6
plate press 310 120kg
cable fly 3x12 23kg
fly cable 3x12 32kg
lower cable fly 3x12 23kg
machine press 3x10 79-100-113kg 8
Pullover 2x10 30kg



side raise cable 3x12 14kg

rear delt db bent over 3x15 34kg

front dp 3x12 20kg

cable rear delt 3x12 14kg

Bicep
3x21 30kg
bicep db close grip 3x12 20kg
Bicep curl db close hands upward 3x12 14kg
reverse 3x12 6kg 10 sec rest burnout

Great session

[DarrenW29]

MONDAY
BACK TRAPS TRICEP
pulldown plated 1 arm 3x10 200kg
Plated row 3x12-8 160-200kg
seated row 3x12 105kg
superset rope 3x10 20kg
pulldown behind 3x10 75kg
superset from 65kg 10
1 arm high cable 3x10 64kg
rack pulls 2x10 200kg

TRAPS
Smith shrug front 3x12 160kg
Smith shrug behind 3x10 160kg
cable squeeze 3x15 21kg

Tricep one arm cable 3x12 23kg
rope pushdown 3x12 50kg
1 arm rope 3x12 16kg

Added rack pulls back in feel these are really needed for that thickness I feel this back workout is the best I feel it the most

[DarrenW29]

WEDNESDAY
CHEST DELTS BICEP
decline bb 2x8 140kg
plate press 3-8-10 160kg
superset fly 32-36kg
fly cable middle 3x12 23kg
lower cable fly 3x12 18kg
machine press 3x10 79kg
Pullover 2x10 30kg



side raise cable 3x12 14kg

rear delt db bent over 3x15 20kg

front dp 3x12 20kg

cable rear delt 3x12 10-12kg




preacher curl 3x10 30kg
superset bicep curl on seat 3x10-12 14kg
standing bicep curl 3x12 30kg
db curl decline 3x10 12kg
hammer curl 3x10 24kg

Good session felt little run down today ate less yesterday but still in making sure I work hard

[DarrenW29]

THURSDAY
hamstring abductor adductor calves

standing hamstring curl 3x12 32-39-45kg
seated hamstring curl 3x12 59-73-73kg
lying hamstring curl 3x8 73kg
1 leg x3 12 27-32-32kg
still leg db 3x12 50kg

Abductor 3x10 73-86-86
adductor 3x10 86kg

Calves seated 5x12 80–80-80-2x100

Great session now splitting it up knees felt bit sore now no pain not been pushing hamstrings hard enough I don’t think so now spitting

[DarrenW29]

MONDAY
CHEST DELTS BICEP
decline smith 3x10 120-140-150kg 8
plate press 3-8-10 120-160-160kg
superset fly 36kg 12
fly cable middle 3x12 23kg
lower cable fly 3x12 18kg
machine press 3x10 79kg
Pullover 2x10 32kg


rear delt db bent over 3x15 20kg
superset db on seat 10kg 12

front rope 3x12 32kg

Db side chest on seat 3x12 10kg




preacher curl 3x10 30kg
bicep curl on seat 3x10 14kg
standing bicep curl 3x12 30-45-45kg
Superset db close curl 3x10 18kg
hammer curl 3x10 22kg

Start the week fresh cardio added tomorrow food cut 4500-4700 need a little break tighten up then push again do this for 6 weeks still aiming to progress just not force feed or get to bloated

[DarrenW29]

TUESDAY
hamstring abductor adductor calves

standing hamstring curl 3x12 32-39-2x45kg
seated hamstring curl 3x12 73kg
lying hamstring curl 3x8 73kg
1 leg x3 12 32-36kg
still leg db 3x12 50kg

Abductor 3x10 73-86-86
adductor 3x10 86kg

Calves seated 5x12 80–80-80-2x100

Another good session now doing cardio everyday starting today fasted 1 hour time too reset and keep growing

[DarrenW29]

WEDNESDAY
BACK TRAPS FOREARM TRICEP
pulldown plated 3x10 220kg
Plated row 3x10 170-210kg
seated row 3x12 95-105-105kg
superset rope 3x15 20kg
pulldown front 3x10 75kg
superset behind
1 arm high cable 3x10 35kg
dumbbell middle back 3x10
rack pulls 2x10 200kg next week
hypers 3x12 60kg

TRAPS
Smith shrug front 3x12 160kg
Smith shrug behind 3x10 160kg
cable squeeze 3x15 64kg

FOREARM
reverse curl 3x12 40kg
easy curl 3x12 30kg
cable curl 3x12 64kg

TRICEP
rope pushdown 3x10 50kg
superset 1 arm pushdown 27kg
1 arm rope 3x10 18kg
superset reverse 1 arm pushdown 18kg
1 arm behind cable 4x10 23kg
1 arm skull db 3x10 12-14-14

Fasted 1 hour cardio

Great big session today feeling it

[DarrenW29]

THURSDAY
QUAD ABDUCTOR ADDUCTOR
Leg press 3x20
smith squat superset 3x10 120-160kg
superset leg press 20 reps
wide stance leg press 3x20 300kg
2 leg curl 3x15 73kg
1 leg 3x15 18kg


standing hamstring 3x12 32kg


Abductor 3x10 79kg
Adductor 3x10 86kg

calves seated 3x15 80kg

1 hour cardio morning faster

Brutal session legs absolutely fried big time

[DarrenW29]

FRIDAY
SHOULDER CHEST
smith behind 3x8-10 80-100-110kg
plate press 3x8-10 120kg
cable rear delt cable 3x15 23kg
cable rear delt 3x12 18kg
rear delt db reverse 3x12 20kg
side raise db 4x12 12kg
upright row bar 3x12 45kg
superset front raise db 22kg

machine press 3x12 79kg
flat press 3x8-10 160-2x200kg
slight incline cable 3x10 14-19-23kg
Cable fly 4x12 32kg
cable fly middle 4x12 18kg

1 hour morning fasted cardio
Great session again chipping away foods at 4500 calories

[DarrenW29]

MONDAY
CHEST DELTS BICEP
decline smith 2x8-10 140-160kg 7
plate press 3-8-10 120-160-160kg
high incline smith 3x12 60-80
superset fly 36kg
fly cable middle 3x12 10kg
lower cable fly 3x12 18kg
machine press 3x10 79kg
Pullover 2x10 32kg


rear delt db bent over 3x15 20-30-30kf
superset db on seat 3x15 12kg
front rope 3x12 32kg
Db side chest on seat 3x12 12kg




preacher curl 3x10 30kg
bicep curl on seat 3x10 14kg
standing bicep curl 3x12 30-45-45kg
db close curl 3x10 24kg
hammer curl 3x10 24kg

1 hour cardio

Great session things are moving now digesting getting good feeling full still

[DarrenW29]

WEDNESDAY
BACK TRAPS
pulldown plated 3x10 220kg
Plated row 3x10 160kg
seated row 3x12 105kg
superset rope 3x15 20kg
pulldown front 2x10 75kg
superset behind
1 arm high cable 3x10 35kg
dumbbell middle back 3x10
hypers 3x12 60kg

Shrugs 3x12

[DarrenW29]

THURSDAY
hamstring abductor adductor calves

standing hamstring curl 3x12 32-39-2x45kg
seated hamstring curl 4x8-12 73-84kg
lying hamstring curl 3x8 73kg
1 leg x3 12 18kg
still leg db 3x12 50kg

Abductor 3x10 73-86-100
adductor 3x10 100kg

Calves seated 5x12 80–80-80-2x100
superset hack 12

1 hour cardio fasted

Great session hamstrings fried foods now 3500-4000 and keeping it here while steadily dropping so far so good just resetting myself

[DarrenW29]

FRIDAY
QUADS
Leg press 6x25kg 20 reps failure
smith squat superset 3x10 120-160kg failure
2 leg curl 3x15 73kg
1 leg 3x15 18-25-25kg

1 hour cardio morning

doesn’t seem like much but my legs where absolutely destroyed first set rest pause I’m now finding quads just need hit very hard and not tons of volume

[DarrenW29]

MONDAY

CHEST DELTS BICEP

decline smith 2x8-10 140-160kg 7
plate press 3x8 120kg
high incline plated 3x12 70kg
fly 36kg
fly cable middle 3x12 18kg
lower cable fly 3x12 18kg
machine press 3x15 2x59-66kg


rear delt db bent over 3x15-12 30-2x42kg
db on seat 3x15 16kg
front rope 3x12 17kg
Db side chest on seat 3x12 18kg


preacher curl 3x10 30kg
bicep curl on seat 3x10-8 16-2x20kg
standing bicep curl 3x10 45kg
db close curl 3x10 24kg
hammer curl 3x10 24kg

1 hour morning cardio
Another solid session loved it today good pump still chipping away next week will be the real start

[DarrenW29]

TUSEDAY
BACK TRAPS TRICEP
pulldown plated 3x10 150kg
Plated row 3x10 170kg
seated row 3x12 105kg
superset rope 3x12 22kg
pulldown front 3x10-8 79kg
superset behind 10
1 arm high cable 3x10 35kg
Pullover 3x15 20kg
hypers 2x15 60kg

TRAPS
Bb shrug front 3x12 140-2x180
Plate shrug 3x10 120kg
cable squeeze 3x15 64kg

TRICEP
rope pushdown 3x10 50kg
superset 1 arm pushdown 27kg
1 arm rope 3x10 18kg
superset reverse 1 arm pushdown 18kg
1 arm behind cable 4x10 23kg
1 arm skull db 3x10 14kg

1 hour cardio morning

Great session back very pumped I took out racks for now

[DarrenW29]

WEDNESDAY
hamstring abductor adductor calves

standing hamstring curl 3x12 25kg
seated hamstring curl 4x12-10 73-86-86
lying hamstring curl 3x12-10 73-82-91kg
1 leg 3x10 32kg
still leg db 3x12 50kg

Abductor 3x10-8 73-86-100–100
adductor 3x12 100kg

Calves seated 5x12 80–80-80-2x100
hack 3x12 120kg



machine press lower pec 4x12 73kg
upper chest plated 4x8-10 80-3x100kg
superset cable middle fly 4x12 18kg

1 hour morning cardio

going too hit chest 3x per week see what happens feeling good and will update with photos next month

[DarrenW29]

THURSDAY
Bicep tricep forearm
TRICEP
rope pushdown 3x12 50kg
1 arm rope 3x10 23kg
reverse 3x12 23kg
Superset cable 18kg
skull db behind 2x8 18kg
kick back 3x12 30kg
db behind 3x8 12kg
Pushdown 3x15 73-2x91kg



BICEP
curl easy bar 4x15 30kg
Incline db 3x10 16kg
concentration curl 3x10 20kg
preacher 3x10 30kg
db curl 14kg
hammer curl dumbbell 3x12 30kg


FOREARM
cable curl 3x15 73kg
Barbell forearm curl 3x12 60-2x100kg
dumbbell reverse curl 3x12 35kg
reverse forearm curl 3x12 35kg

1 hour morning cardio

Great session arms felt super pumped

[DarrenW29]

FRIDAY
QUAD HAMSTRING ABDUCTOR ADDUCTOR CALVES

leg press superset 3x20 300kg
smith squat superset 3x10 80-120-160
Wide stance leg press 3x15 250kg
leg curl 3x15 73kg
1 leg curl 3x15 25kg
hack 2x15 80kg
lunges 3 sets 40kg

Lying hamstring 3x12 59kg
standing hamstring 3x12 18kg

Adductor 3x10 73-100-100kg
abductor 3x12 100kg

calves 4x12 80kg
calves 1 leg 4x10 40kg

1 hour morning cardio

Brutal session volume up a bit now pushing it hard loving it

[DarrenW29]

SATURDAY

SHOULDER CHEST
smith behind 3x8-10 80-100-120kg 6
plate press 3x10 120kg
cable rear delt cable 3x15 23kg
cable rear delt 3x15 18-2x23
rear delt db reverse 3x12 20kg
side raise db chest seat 4x8 18kg
upright row bar 3x12 45kg
superset front raise db 20kg



machine press 5x12 79kg
High incline plate press 3x8 80kg
Superset cable fly middle 18kg
slight incline cable 3x12 12kg

1 hour morning cardio
Felt it today weaker during chest bit fatigue but first time doing chest 3 times in a week and training 6 days with cardio

Now thinking of doing a show in July so let’s see how we look by may time

[DarrenW29]

https://i.ibb.co/T8bZqhN/BA7-B2-D54-2-FF6-4233-8-CA5-A36-DE266-DE77.jpg (https://ibb.co/T8bZqhN) https://i.ibb.co/zP2zD2m/22-D47-AC0-E75-A-4-EFC-93-D9-D9-C546-A8-B7-F5.jpg (https://ibb.co/zP2zD2m)

[DarrenW29]

MONDAY
BACK TRAPS FOREARM TRICEP
pulldown plated 3x10 160kg
Plated row 3x12-8 160-2x200
seated row 3x12 115kg
superset rope 3x12 20kg
pulldown front 3x12-8 79-2x86kg
superset behind 10-8
bb row 2x10 140kg slow
1 arm high cable 3x12 30-35
Pullover 3x15 20-26
rack pull rest pause 2x10 180-220kg

TRAPS
Plate shrug 3x10 130kg
Plate shrug high 3x12 80kg
db shrug 2x15 drops

FOREARM
reverse curl 4x15 30kg
cable curl 3x120 30kg
cable curl side 3x15 22kg

TRICEP
rope pushdown 3x10 50kg
arm pushdown 27kg
1 arm rope reverse 3x10 18kg
1 arm pushdown 18kg
1 arm behind cable 4x10 23kg
1 arm skull db 3x10 14kg

1 hour morning cardio
loving the training starting too feel the diet a bit today but still pushing on

[DarrenW29]

TUESDAY
CHEST DELTS BICEP
decline bb 2x8-10 140-150kg 7
plate press 3x8 120kg
high incline plated 3x8 80kg
fly cable middle 3x12 18kg
lower cable fly 3x12 18kg
machine press 3x15 66kg



rear delt db bent over 3x15-12 30-2x42kg
db on seat 3x12 16-22
front rope 3x12 17kg
Db side chest on seat 3x12 18kg



bicep curl on seat 3x10-8 16-2x20kg
standing bicep curl 3x10 45kg
db close curl 3x10 24kg
hammer curl 3x10 30-40-50kg

1 hour morning cardio
Need to increase food to 4000 dropped too fast but my appetite is very low hitting 3000 is a struggle

[DarrenW29]

WEDNESDAY
hamstring abductor adductor calves chest

standing hamstring curl 3x12 25kg
seated hamstring curl 3x10 73-86-93
lying hamstring curl 3x12-8 73-91-91kg
1 leg 3x10 32kg
still leg db 3x15 50kg

Abductor 3x10-12 73-86-100–100
adductor 3x12 100kg

Calves seated 5x12 80–80-80-2x100
hack 3x12 120kg

Morning cardio 1 hour
good session felt little weak near the end did some abs too

[DarrenW29]

THURSDAY

Bicep tricep forearm chest tricep

rope pushdown 3x12 50-64-73
1 arm rope 3x10 27kg
reverse 3x12 23-27kg
skull cable 3x10 27kg
skull db behind 2x8 18kg
skull incline smith 3x8-10 80-120 drops 70 reps
Pushdown 2x15-10 73-91kg



​BICEP
curl easy bar 4x15 30kg
Incline db 4x10 14kg
concentration curl 3x10 20kg
preacher 3x10 30kg
db curl 3x12-8 2x14
hammer rope 4x12 50kg

​FOREARM
cable curl 3x15 50kg
dumbbell reverse curl 3x12 35kg
reverse forearm curl 3x12 30kg

​CHEST
machine press lower pec 4x12-10 52-66
upper chest plated 4x8-10 100-3x105
cable middle fly 4x30 18kg to lower then underhand 30 reps

1 hour morning cardio
Good session

[DarrenW29]

FRIDAY

QUAD ABDUCTOR ADDUCTOR
Leg press 3x20 340-340-340-400kg
wide stance leg press 3x20 250kg
1 leg press 3x20 100-140-140-160kg
smith squat 2x10 120-160kg
2 leg curl 3x15 73-79-86kg
1 leg 3x15 25kg
hack 2x15 80-90kg drop set ​
lunges 3 sets 40kg



standing hamstring 3x12 32-39-45kg
Lying ham 3x20 50kg
Db in between legs 3x15 50kg



Abductor 3x10 100kg
Adductor 3x10 100kg

​calves seated 3x15 100kg
One leg 3x10 50kg

1 hour morning cardio

Brutal session but loved it
Because of my volume I’ve pushed my carbs up over 500g today this still puts me in a deficit and going lower I feel hypo all day faint so for now foods Around 3800 calories

Macro today
412g protein
558g carbohydrates
67g fats
38g fibre

[DarrenW29]

SATURDAY

SHOULDER CHEST
smith behind 3x8-10 80-100-125kg 4 drops
plate press 3x10-8 120 11-8-80kg drop sets
smith front 2x15 60kg
cable rear delt cable 3x15 23kg
cable rear delt 3x12 18kg
rear delt db 3x12 32-40-40kg
superset db seated 18kg 12
rear delt machine 3x12 73kg
side raise db 3x8 14-2x16kg
side raise cable 3x10 7.5kg
upright row bar 3x12 45kg
superset front raise db 12-8 20-2x30kg


Chest
machine press 3x12-10 79-86-86
machine high press 3x12 66kg
High incline plate press 2x10-8 80-100kg
Superset cable fly middle 18kg 12
Flat fly 3x15 20kg
pullover 3x10 30-40-50kg

1 hour morning cardio
Feeling really cold especially in my hands really hard today but got it done

[DarrenW29]

Sunday is a rest day just 1 hour cardio
Hunger is hit full force now but this is where it’s about too get tough and pushing through this 4 week period cycle update will be as followed

1200mg test cyp
500mg mast prop
500mg tren ace
600mg deca

Deca test will keep me full mast prop trialing over mast e quicker acting tren god hormone

Foods staying at 3500 no reefeds yet weight unknowing going by mirror for now until skin gets paper thin and lower back glutes overall skin thins out

[DarrenW29]

MONDAY
BACK TRICEP
pulldown plated 3x10-8 210-230-230kg
Plated row 2x8 200kg
seated row 3x12 86kg
superset rope 3x12 20kg
pulldown front 3x12-8 85kg
superset behind 10-8
1 arm seated row 3x12 25-45kg

Tricep
rope pushdown 3x10 50kg
arm pushdown 1 arm 3x8 27kg
1 arm rope reverse 3x10 32kg
1 arm pushdown 18kg
1 arm behind cable 4x10 23-27-32kg
1 arm skull db 3x10 14-20kg

1 hour morning cardio looked pretty flat today

[DarrenW29]

TUESDAY

CHEST DELTS BICEP
decline bb 2x8-10 140-160kg 6 drops
plate press 3x8 120-160kg
high incline plated 3x10-8 100-110-110kg
machine press lower 3x15 66-73-73kg
machine high 3x8 66kg
fly cable middle 3x12 18kg
lower cable fly 3x12 18kg
pullover 3x12 26kg


​rear delt cable bent over 3x15 23kg
side cable 3x12 9-14-18kg
front rope 3x12 27-32-32
Db side chest on seat 3x12 14kg



standing bicep curl 3x10 45kg
standing db curl 3x8 14kg
bicep curl on seat 3x10 14-18-18kg
hammer curl 3x12-10 32-2x50g

1 hour morning cardio

[DarrenW29]

WEDNESDAY

hamstring abductor adductor calves
​standing hamstring curl 3x12 25kg
seated hamstring curl 3x10 73kg
lying hamstring curl 3x12-8 73-91-91kg
1 leg 3x10 32kg
still leg plated 3x12 95-130-130kg

​Abductor 3x10-12 73-86-100–100
adductor 3x12 100kg

​Calves seated 5x12 80–80-80-2x100
1 leg 3x15 40kg

1 hour morning cardio

[DarrenW29]

THURSDAY

Bicep tricep forearm
TRICEP
rope pushdown 3x12 50-73-
1 arm rope 3x10 27-32kg
reverse 3x12 23-27kg
skull cable 3x10 32kg
skull db behind 2x8 18-20kg
incline smith 3x8-10 80-120
Pushdown 2x15 73kg


​BICEP
curl easy bar 3x-15 35kg
Incline db 4x10 14-18-18-18
preacher 3x10 25kg
hammer 3x12 30kg

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

1 hour morning cardio

[DarrenW29]

FRIDAY

QUAD ABDUCTOR ADDUCTOR
Leg press 2x15 410kg
wide stance leg press 3x20 250kg
1 leg press 3x20 100kg
smith squat 2x10 160-180kg drop
2 leg curl 3x15 73kg
1 leg 3x15 25kg
lunges 2 sets 40kg

​standing hamstring 3x12 45kg
Lying ham 3x20 50kg
Stiff bb 3x15 140kg



Abductor 3x12 73kg
Adductor 3x12 73kg

​calves seated 3x15 110kg

1 hour morning cardio

[DarrenW29]

SATURDAY

SHOULDER CHEST
smith behind 3x8-10 80-100-120kg 6
smith front 3x10 80-1x100kg
plate press 2x8 80-120kg
cable rear delt cable 3x12-10 23-32-32kg
cable rear delt 3x12 14-18-18kg
db seated rear 3x12 20kg
rear delt machine 3x12 52kg
side raise db 3x10 16kg
upright row bar 3x10 45kg
front raise db 3x10 20kg

​Chest
high incline press 3x8 100-120-120
machine press 3x10 86kg
machine high press 3x10 66kg
Middle middle 3x12 18kg
Flat fly 3x15 20kg

1 hour morning cardio

[DarrenW29]

Update

[DarrenW29]

did 70 min cardio then fasted until 2pm looking in the mirror depleted beyond belief so I’ve now decided a high carb day not junk purely low fat mod protein high carbs will hit over 1000gram using insulin. My hunger is very low but I’m noticing hands feet are freezing yesterday felt it again no hunger but I’m needing too force it so I don’t get stuck in a hole and regress too much and not be able too train hard

[DarrenW29]

MONDAY
BACK TRAPS TRICEP
pulldown plated 3x10 210-240kg drop 200 13
Plated row 2x10-8 200-220kg
seated row 3x12 95kg
superset rope 3x12 20kg
pulldown front 3x8 85kg
behind 3x12 75kg
1 arm seated row 3x12-10 40-55-55kg
Pullover cable 3x12 32-2x45
Hypers 3x20 20kg
rack pull rest pause 2x10 180-220kg next time

TRAPS
Plate shrug 3x10 130kg
Plate shrug high 3x12 130kg
db shrug 50kg 3x12 50kg

TRICEP
rope pushdown 3x10 50kg
arm pushdown 1 arm 3x10 27kg
1 arm rope reverse 3x10 18-27-27kg
1 arm pushdown 3x10 23kg
1 arm behind cable 4x10 32kg
1 arm skull db 3x8 18kg

1 hour morning cardio

[DarrenW29]

TUESDAY
CHEST DELTS BICEP
decline bb 2x8-10 140-160kg 6 drops
High incline plate 3x8 120kg drops
plate press 3x10 120-160-160kg
machine press lower 3x12 86kg
machine high 3x8 66kg
fly cable middle 3x12 18kg
lower cable fly 3x12 18kg
pullover 3x12 26kg



rear delt bent over db 3x12 32-40-50kg
side raise db 3x10 22kg
front rope 3x12 17.5kg
Db side chest on seat 3x12-10 18-22-22kg

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

Loving the mast p think it’s bringing a different look and way more energy no strength loss and feel stronger on lifts tren a mast p deca test cyp fav combo

[DarrenW29]

THURSDAY

hamstring abductor adductor calves
​standing hamstring curl 3x12 25kg
seated hamstring curl 4x12-8 73-86-100-113
lying hamstring curl 3x12-8 73-91-91kg
1 leg 3x10 32-x136kg
still leg bb 3x12 140-180-180kg

Abductor 3x10-12 100kg
adductor 3x10 100kg



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

Abs quad curls not counted

1 hour morning cardio
Took rest yesterday had zero energy even struggled too cook ate 1900 back at it today

[DarrenW29]

FRIDAY

SHOULDER CHEST
smith behind 3x8 80-100-120kg 4 drops
smith front 3x10-8 80-100-120kg
plate press 2x15 80kg
cable rear delt cable 3x12 32kg
cable rear delt 3x12 14-18-18kg
db seated rear 3x15 42kg
superset 20kg
rear delt machine 3x12 52kg
side raise db seated 3x10 10kg
upright row bar 3x10 45kg
front raise db 3x10 20kg



Chest
high incline press 3x8 120kg
machine press 3x10 86kg
machine high press 3x12 66-73-
Middle middle 3x12 18kg
Flat fly 3x15 20kg

1 hour morning cardio

[DarrenW29]

1 hour morning cardio
Had too rest feeling extreme lethargic weigh in tomorrow do not want too go under 250s if possible yet last weigh in 257lbs slightly more carb today then see tomorrow face is pretty sunk in just still the stubborn areas but skin is thinning the mast p tren definitely helping here with the skin just unbelievable will get photos soon but right now flat

[DarrenW29]

Down 11 pounds since Mondays weigh in massive drop in weight been in a fasted state and will begin cooking now and get meals in

Cardio will be the same we might just push more high days now.