[CFT94]

Honestly…. The most mental shoulder pump I’ve ever had in my life today. I physically could barely pose after. My delts actually hurt for like 45 mins post workout. I’ve probs got rhabdo now but was a banging sesh

I’ll post the sesh here!

Incline chest top up / Shoulders

Exercise 1
– cuffed cable press (strapped just above the elbow)
1 sets of 3 minutes time under tension work here 6-8 seconds eccentrics, 6-8 seconds concentric, full stretch, full contraction full ROM
– 2 sets of 20 reps with a 3/5 second squeeze in the contraction
– 1 sets 10-12 reps continuous reps and squeeze hard in the short for a micro second

Exercise 2
Incline chest press machine
4 sets – first 3 sets 15-20 reps 2-3 seconds in the contraction. Make reps slow and deliberate. Set 4 10-12 full control and hard contraction.

Exercise 3
– Exercise 3 is a super set machine shoulder press 15/20 reps with side dumbell raises dumbell 15/20 reps. Complete this 4 times. Delts should be fully pumped after this.

Exercise 4
– Machine side raise high volume 3 sets of 30-50 reps

Exercise 6
– Single arm cuffed side raise 10 reps on each arm, 5x no rest at all between arms or sets maximum intensity here

Exercise 8
– side raise finisher select a weight around 16kg go to failure, no rest 14kg to failure, no rest 12kg to failure …. All the way down to 2kg

Reverse pec dec fly
4 x 20 reps

Hey Joe, are you doing any insulin post workout with this?

[CFT94]

Down to 69.9 after 0 carbs yesterday
and a walk before bed, thanks for all the tips! Now just need to hold this below 72kg!

[CFT94]

Start tracking your weight during the day now.

Find out what time weigh in is and Make sure you can hit this weight at that time.

I would play on the side of safety and likely go 0 carbs during the day and keep checking weight as you go.

I would likely pull carbs the day before to make sure I was defo waking up under the weight limit.

you have time to fill out post weigh in till the show sunday so it isn’t a worry here.

yo should be tracking your weight daily now – on wake – weigh in time and pre bed and then you can gauge it completely day to day. No risk

this is what I do with clients.

Yeah all this i do, waking was 72.2, weigh in i was 1kg over and bed time 1.5kg over, so i belive i have to scale of 1kg

[CFT94]

Okay! So one big bottle of pepsi max a day it is!

Jokes aside, thank you for all the great answers!

[CFT94]

No. So long as you don’t experience any digestive issues, limit how many you have and stay consistent with the amount you have, it won’t negatively affect fat loss. If anything, they can be a useful tool to satiate hunger, fill a gap between meals and give you a ‘sweet fix’.

Just be aware of those containing caffeine and the time of day you’re consuming them as you don’t want your sleep to be disrupted.

That’s how I usually utilize it, I think I might be a tad to high, will probably limit use and maybe swap to a caffeine free option in the evening as you say, Pepsi contained more caffeine then I thought!
Thank you for a very good answer Clare!

[CFT94]

Hey Louis, it seems like you sometimes have a hard time finding time for the gym, what’s your occupation if I might ask?

[CFT94]

Cardio is 40min on the cross trainer 4x/week, the other 3 I either walk outside or on the treadmill for one hour.

Clen+t3 have been added at replacement/lowest effective dosage. However I tolerate clen very well so it will and has been (last year) taken to 80mcg.

[CFT94]

Hey Carl! Keep smashing it! Stay locked in. Not long now

Thank you Kamara!

[CFT94]

Hey Carl! Awesome work buddy! Stay strong!

Stay focused, it’s getting close now!

Thank you Phoebe!

[CFT94]

Hey Carl best of luck bud! Not long to go now. It can get ‘hard’ at this stage but just remember why you started and where you came from.

Already it’s a huge win! So keep it up bro! Look forward to seeing how you go man!

Thank you Joe, its starting to get hard now 5 weeks out, but the workouts are still very good and i havent killed anyone at work yet so all good

[CFT94]

Thanks! It seems like it’s an issue of the regular incompitence of the swedish postal services. They’ve lied about trying to deliver and now the shipment has been returned