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Cheers legends ❤️

Saturday Update Sponsored by Core Pharma Super productive and driven day today. I’m trying to install some better discipline and remove a few bad habits, so I gave myself a bit of a “dopamine fast”. I removed all social media and entertainment apps from my phone last night and limited myself...

I’m thanks bro

Pretty much every exercise I’m taking to or very close to failure. Just some higher rep movements like banded hip rotation or movements with a bit of variability between sets like pull ups it’s easily to say failure or 1rir than assigning a rep range

Solid week been, feeling strong, sleeping well and appetite is good. 5 days into “glow pack” bpc/tb500/ghkcu excited to see how this goes in the coming weeks Sponsored by Core Pharma Monday Squat Front squats 1 x 1 @ 125kg 1 x 5 @ 100kg Hip thrust machine 2 x 4-8 @ 280kg 1 x 15 rest paise...

Few sessions to finish off the deload week. Sponsored by Core Pharma Kept the weight and intensity high throughout this week just a slight reduction in volume which was good for a bit of recovery. Friday Dead’s/ legs Tempo dead lifts 1 x 6 @ 125kg Would have loved to send it for a single/...

270kg squat 155 bench 300 dead

Here’s a few pics from the past week

Thursday Cardio Muay Thai 8min skipping Stretches Bag work Pad work Ab circuit About an hour and 10 minutes total

Wednesday Upper (Deload) Shoulder press 1 x 12 @ 30kg High incline smith machine press 1 x 9 @ 80kg Incline cable fly 1 x 9 @ 22.7kg CS DB rear del fly 1 x 12 @ 15kg Preacher DB hammer curl 1 x 10 @ 17.5kg

Tuesday Cardio Assault bike 20 seconds 100% effort 1 minute light pedal x 6 Always been a big fan of sprint interval training, a lot of solid studies to support big benifit from very short total time plus they’re fucking hard. Usually do a 10 sec on 20 seconds off but switched it up last...

Yeah I love them bro definitely feel it in the glutes when you start them

Deload Squats In previous years for deload weeks have kept more volume and dropped weight , but much prefer this way of structuring them. Keeping the weight and intensity but slashing the volume. Feeling strong, ready for a good week of rest into the next block Front Squats 1 x 135kg Hip...

Hey lads was a bit slack with the log last week sorry just a lot going on was very full on but SBD for the week was: Front Squat: 130kg x 3 Tempo Bench press 3 x 4 @ 115kg Tempo deadlift 3 x 4 @ 185kg Got a pad session in with my mate who’s a boxer so that was good bit of cardio and something...

Powerlift

Hey mate yeah end of November just give plenty of time to get the back perfect before I lock in for a prep

Bench Day sleep was a little average Thursday and Friday night so was a bit flat in comparison to previous sessions but still moved really well so can’t complain. Temp bench (3/2 tempo) 3 x 4 @ 112.5 Shallow incline DB press 2 x 6-10 @ 35kg 1 x 20 rest pause @ 27.5kg CS DB lateral raise 3...