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Main Bench / Upper Bench press 1 x 4 @ 110kg 3 x 12 @ 90 DB shoulder Press 1 x 4 @ 35kg 3 x 10-12 @ 25kg 22.5kg 22.5kg Chest supported T-Bar row 3 x 10-12 @ 65 65 60 Lying Crucifix raise 3 x 10-12 @ 18.7 Single arm Cable row 3 x 10-12 79kg Incline seated DB curls 3 x 10-12 @...

Friday Cardio/ Mobility Swam laps for 15min alternating strokes threw in a couple max effort laps to get the heart pumping. Followed by 15 min walk Mobility session. This program was posted to a Rehab thread on another forum specifically for anterior pelvic tilt, which is an issue for...

Yeah bro Kgs sorry i forget this community is international

Deadlift day Week 2 1 x 4 @ 215 3 x 5 @ 175 paused Last weeks deadlift session was a bit ordinary after just losing a bit of confidence/groove after a lower back injury but feel like this week was a big step in the right direction not quite 100% but a lot more confident going in so should be...

10mg every other day was originally planning on 2.5 a day but they come in 10mg capsules so just taking one eod

Similar to trail mix but more of a cereal than a nut mix

Secondary Upper Day Felt really good physically and mentally in the gym tonight feeling a bit fuller with the increase in food plus a good couple nights sleep finally. Wide Grip Pull-Ups: 3 x 6-12 DB High Incline Press: 1 x 5 @ 40kg / 3 x 10-12 @ 27.5. Up 2.5 ea side and an extra rep on top...

Cheers bro and muesli is just oats fruits seeds etc

Thanks legend

Squat day week 2 Top set 225kg x 1 3 x 10 @ 145 sleeved Overshot my rpe a little last week on the 220 so plan was to hit 220 again but last warmup felt nice so added 5kg and I thought it was a much better rep so win win tonight. RDLs 150kg x 6 110kg x 12 Single leg leg press 3 x 10-15 @...

Cheers brother

Understand where you are coming from and respect your opinion mate

Hey team I’m kicking off prep for my next powerlifting comp shortly, and I’m stoked to share that I’ve officially teamed up with Core Pharma as a sponsored athlete. Super grateful for the opportunity to work with Core and will be tracking the journey right through to meet day. Quick Recap My...