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Leg day Exercise 1 Seated hamstring curl machine Top set 138kg for 14 reps Back off set 124kg for 20 reps Exercise 2 Banded hack squat Top set 320 for 10 reps Back off set 280kg for 10 reps Exercise 3 Leg press Top set 400kg for 25 reps Back off set 360kg for 25 reps...

Loving the cycle so far starting to throw 10-20mgs of anavar in once a week as a pre workout for one of my chest days to help aid in a stupid pump but apart from that my ped protocol is the exact same aswell. Should start slowly titrating up soon but will keep everyone posted 💪

Diet is the exact same this week, will have a diet update in 2 days when I do my check ins 💪

All good brother so I’ll be laying on the incline bench in the middle of a cable crossover machine, with two cuffs attached to my lower biceps right before the elbow. This takes most of the focus out of the shoulders and places maximum emphasis on the pec. Hope that helps man

Push day Exercise 1 Incline cuffed cable flys Top set 23.75kg for 20 reps Back off set 21.25 for 20 Exercise 2 Converging chest press machine Top set 180kg for 14 reps Back off set 160kg for 17 reps Exercise 3 Laying on floor BB press 120kg for 12 Back off set 100kg for 15...

Arms and delts Exercise 1 Over shoulder unilateral cable tricep extension Top set 35kg for 15 reps Back off set 30kg for 20 reps Exercise 2 Bilateral D handle cable push downs Top set 66kg for 20 reps Back off set 60 kg for 20 reps Exercise 3 D handle bi lateral cable curls...

Because that’s what my coach wants me to do brother so I do it 😂

Chest and arms Exercise 1 Incline Cuffed cable flys Top set 23.75 kg for 19 reps Back off set 21.25kg for 15 reps Exercise 2 Low Incline DB chest press Top set 50kg for 9 reps Back off set 45kg for 9 reps Exercise 3 Converging seated chest press machine Top set 180kg for 10 reps...

Hey brother diet is the exact same as the one I posted day in day out with one free meal ontop per week, the only thing that’s been added extra this week is an extra burger bun and 20 extra grams of rice puffs for a total of 3965calories a day with 255 protein 590 carbs and 65 fats 💪

Pull day Exercise 1 Single arm seated cable lat pulldowns Top set 60kg for 14 reps Back off set 55kg for 19 reps Exercise 2 Chest supported lateral low row Top set 200kg for 12 reps Back off set 160 for 12 reps Exercise 3 Chest supported T bar rows Top set 80kg for 15 reps Back...

Check in photos 36 weeks out fellas, rear lay spread could have been better and I need to bring my chest and arms up but all in all I’m happy with how I’m looking 👌

Yeah no cardio just yet only a 10000 step goal for the day and my job is super labour intensive so I don’t really need to incorporate it this far out but I’m happy to give the 20/10 a try for sure

2 reps in reserve brother

Leg day Exercise 1 Seated hamstring curl machine Top set 138kg for 11 reps 2RIR Back off set 103kg for 14reps 2RIR Exercise 2 Banded hack squat Top set 280kg for 11 reps 2RIR Back off set 240kg for 12 reps 2RIR Exercise 3 Leg press Top set 400kg for 20 reps 2RIR Back off set...

Push day Exercise 1 Incline cuffed cable flys Top set 21.25kg for 20 reps 2RIR Back off set 18.75 for 20 2RIR Exercise 2 Converging chest press machine Top set 180kg for 7 reps 2RIR Back off set 140kg for 10 reps 2RIR Exercise 3 Laying on floor BB press Top set 5 reps 140kg to...

Arms and delts Exercise 1 Over shoulder unilateral cable tricep extension Top set 35kg for 15 reps 2RIR Back off set 30kg for 20 reps 2RIR Exercise 2 Bilateral D handle cable push downs Top set 60kg for 20 reps 2RIR Back off set 60 kg for 20 reps 2RIR Exercise 3 D handle bi...

Probably the true novice class as this will be my first show ever competing. I’ve trained for 5-6years but have only just recently taken it seriously the past year. Also this is only my 2nd cycle ever my first being just 250test for 12 weeks.

chest and arms Exercise 1 Cuffed cable fly top set 23.75kg for 10 reps 2RIR Back off set 21.25kg for 11 reps 2RIR Exercise 2 Low incline DB chest press Top set 50kg for 8 reps 2RIR Back off set 40kg for 10 2RIR Exercise 3 Converging machine chest press Too set 160kg for 15 reps...

That’s the raw weight everything is cooked brother

I don’t do insulin brother and it’s just a carbohydrate complex to fuel my workout can you please elaborate? Would like to know more