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MONDAY BACK TRAPS TRICEP db row 3x15-10 50-2x64kg seated row middle 3x12 75-2x85 seated row low 3x10 100kg pulldown front 3x10 65kg behind 3x10 65kg plated row 3x10 80kg hypers 3x20 20kg 1 arm high row 3x12 41-51kg 140kg deadlift TRAPS Plate shrug 3x12 120kg Plate shrug high 3x12 120kg...

Great post bud very interesting need too get mine again soon

Thanks mate appreciated 💪

It will be my first contest too I’ve never competed yet it’s either now or never but money is rough right now I will update later but right now I’m just continuing with training and hopefully I can do what I love.

Did my morning cardio 1 hour been fasted since just cooking up some chicken will eat that soonish might need too lower cardio a bit will see tomorrow

Thanks mate appreciate that photo is old lol but I’m all most contest ready tiny bit too come of then hopefully soon can update with photos and the next steps it’s been tough in many ways mate but will update later with this

When you are in great condition a few weeks before a contest and have done everything in your power to be looking great without any unnecessary manipulations -- you technically should be able to coast into the day of the show. However --- I still hear people using depletion methods along with...

Last photo bulk mode only 13 weeks back training from lockdown in September will begin updating soon 295lbs here

SATURDAY QUAD ABDUCTOR ADDUCTOR squat safety bar 3x10 100-140-180kg 6 Leg press 2x20 250kg wide stance leg press 2x15 250kg 1 leg press 2x20 50kg 2 leg curl 3x15 73kg 1 leg 3x15 25kg lunges 2 sets 50kg standing hamstring 3x15 25kg Lying ham 3x20 64kg Stiff db 2x15 50kg drop Glute...

FRIDAY SHOULDER CHEST plate press 3x15-8 80-120-120kg smith behind 3x12 60-80-80kg superset rear cable 27kg 15 reps smith front 2x12 80kg drop cable rear delt cable 3x12 32kg cable rear delt 3x12 14-18-18kg db seated rear 3x15 30kg rear delt machine 3x12 52kg side raise db seated 3x15...

Huge 💪💪

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

TUESDAY CHEST DELTS BICEP decline bb 2x8-10 140-160kg 4 drops High incline plate 3x8 80kg plate press 3x10-8 120-2x160kg machine press lower 3x12 66-73-73kg machine high 3x8 73kg fly cable 3x12 31-41-41kg lower cable fly 3x12 18kg rear delt bent over cable 3x12 27kg rear delt db chest...

MONDAY BACK TRAPS TRICEP db row 3x12 50kg seated row middle 3x10 75kg pulldown front 3x8 73kg behind 3x10 73kg seated row lower 3x10 95kg 1 arm seated row 2x10 55kg Plated row 3x10 80-1x110kg Hypers 3x20 20kg rack pull working up TRAPS Plate shrug 3x12 120kg Plate shrug high 3x12 120kg...

And I might get hate but I only did rdl 3 weeks In my entire life and week 3 pulled 310 for 6 lol now do much lighter more stiff leg the boy in the gym was so pissed of as he did them for years pulling 240 but my back is strong my mate I did them with is a total freak strong as hell took a year...

Best lift 100kg db row 80kg incline db 70kg db shoulder press 310kg rdl 210kg bb row 260kg safety squat Attempted 90kg incline db got 3 dont count It Rarely deadlifted but 280kg then stopped Flat bench 210k only flat benched 2 years total in my life stopped after micro tear. Incline bench...

Ps1 mince and tatties cola crisps

Update no cardio chest delts today Down 5lbs since Monday

It’s all good I do like taken advice and trying different things too

I take advice and accept it I stopped doing them for the purpose of feeling other movements better as maybe it was too high for my structure maybe it did hit traps more tbh I’m not disagreeing just saying it works both ways do both as when rowing a dumbbell I go all the way back not just up down...