[Rob Wells]

They would be crazy not to invite one of the very best the uk has ever produced

RWhulkster .... insta @RWhulkster42

[Rob Wells]

Loving the content lately my man and it’s great to see how passionate you are about exercise execution it’s very inspiring and infectious… I truly believe not only are going to achieve great things competing but I think in the long term even better things as a top level coach / guru ….. keep up the great work young man

RWhulkster .... insta @RWhulkster42

[Rob Wells]

So woke up 4 lbs down today which was a bit unexpected, so 264. And I felt it during chest day , pumps faded fast, strength felt down and joints didn’t feel as warm for lack of a better word

My thought is metabolism is cranking high, since high / cheat day felt so smooth and easy, and how well I digested everything when junk food, and considering I’m quite lean at this weight (for me) just means my body will be turning over food fast and comfortably

So I decide to bump carbs right up the rest of the day post chest. By way of pancakes (happy pancake day) bagels jam cereal cookies extra rice oats honey etc shooting for about 800g by end of the day , no cheat meal so fats are moderate / low

I’ll see how I respond to this tomorrow.

No a had thing, just means I have pay more attention to my body feedback

Chest and calves

Toe press 8 x 15-20

Incline hammer press 6 x 6-10

Decline press 4 x 8-15

Panatta dips 4 x 8-12

Cable fly super set press-ups 4 x 12-15

Really enjoying following this and it’s helping with my thought process behind this off season making those subtle little changes to keep progress in the right direction I’m using the extra bagel with jam as a nice little bump on certain days [/quote]

That’s great to know Rob. It’s not always about big changes but just listening to the body and figuring out what I needs and when. Your own body is always your best coach (apart from me of course haha [/quote]
Trust me boss your irreplaceable

RWhulkster .... insta @RWhulkster42

[Rob Wells]

So woke up 4 lbs down today which was a bit unexpected, so 264. And I felt it during chest day , pumps faded fast, strength felt down and joints didn’t feel as warm for lack of a better word

My thought is metabolism is cranking high, since high / cheat day felt so smooth and easy, and how well I digested everything when junk food, and considering I’m quite lean at this weight (for me) just means my body will be turning over food fast and comfortably

So I decide to bump carbs right up the rest of the day post chest. By way of pancakes (happy pancake day) bagels jam cereal cookies extra rice oats honey etc shooting for about 800g by end of the day , no cheat meal so fats are moderate / low

I’ll see how I respond to this tomorrow.

No a had thing, just means I have pay more attention to my body feedback

Chest and calves

Toe press 8 x 15-20

Incline hammer press 6 x 6-10

Decline press 4 x 8-15

Panatta dips 4 x 8-12

Cable fly super set press-ups 4 x 12-15

Really enjoying following this and it’s helping with my thought process behind this off season making those subtle little changes to keep progress in the right direction I’m using the extra bagel with jam as a nice little bump on certain days

RWhulkster .... insta @RWhulkster42

[Rob Wells]

1st if a few Xmas rest days today. Visiting family so it’s been a nice day so far

Food wise I’ll be sticking to my usual foods apart from the odd snack / drink if I fancy it. Xmas day I’ll be stuffing my face from morning till I pass out haha

While I am off I’ll likely update my diet and cycle for you guys so we are up to date because I was upped my dosages recently to keep pushing

273 this morning, feel soft but feel big. So all is still on track

Have a great Friday guys

Great to catch up with your progress and so glad your loving it I’m following the exact split ( the one you sent me ) I’m loving this training …. Hope you and the family Have a great Christmas and new year mate 2023 is going to be big

RWhulkster .... insta @RWhulkster42

[Rob Wells]

Was a great look – hope all goes well leading into your offseason!

Thanks Meg very much inspired by the content you all put out

RWhulkster .... insta @RWhulkster42

[Rob Wells]

Great work Rob, you look awesome. Keep up the good work and all the best with your next phase post show!!

Thank you so much Marc . And well done for your showings so far this year .

RWhulkster .... insta @RWhulkster42

[Rob Wells]

Looking awesome lad! Incredible work!

Thank you mate , means a lot coming from a British champ

RWhulkster .... insta @RWhulkster42

[Rob Wells]

Good morning, some shots from 229.2 super flat and digging in to get the last bit off now before we peak. Running pretty much on schedule. My lowest point in bw last year was 218 and I didn’t have the detail that I currently have. This makes me pretty happy and confident in my ability to continue pushing forward and making substantial progress year to year.

Every year I say it but it always comes to fruition, the best is yet to come as year to year more progress is made!

Incredible work bud , looking awesome and still with time to change even more , your work ethic is your best quality mate it shines through every time … keep pushing mate it’s going to be a great look

RWhulkster .... insta @RWhulkster42

[Rob Wells]

So diet update for you guys.

Weight this AM was 240. Feel skinny lol

Goal is to fill back out for a while

I want to spend winter growing and having fun. I miss “bulking”. Yes, bulking. That dirty word, I love it

Cycle wise I’ve upped test to 300 this week.

I’ll taper this up depending on how I feel

Diet, carbs will vary between rice , noodles, bread. I event merry myself too a meal, but I always keep beef and eggs as a staple.

As a side, I love training eating and just being a bodybuilder so that’s what I enjoy doing, I’ll bulk up over winter, lean down for summer, I’ve done this for 20 years and I don’t plan on stopping.

I don’t NEED to have an end goal all the time, I never did, my goal is doing what makes me smile.

6 whole eggs, 250g oats

3 sc tbJp whey, 100g granola

280g cooked steak, 350g rice

280g steak, 350g rice

3 sc whey, 50g nut butter, berries

Cardio- dog walks

Cycle

400mg test E weekly

Glad to see it’s not just me feeling skinny [/quote]

Hahaha trust me you look better then me rob ; ) [/quote]
Thank you … I can recommend the best coach in the business and for the record boss it’s impossible for you to look skinny

RWhulkster .... insta @RWhulkster42

[Rob Wells]

So diet update for you guys.

Weight this AM was 240. Feel skinny lol

Goal is to fill back out for a while

I want to spend winter growing and having fun. I miss “bulking”. Yes, bulking. That dirty word, I love it

Cycle wise I’ve upped test to 300 this week.

I’ll taper this up depending on how I feel

Diet, carbs will vary between rice , noodles, bread. I event merry myself too a meal, but I always keep beef and eggs as a staple.

As a side, I love training eating and just being a bodybuilder so that’s what I enjoy doing, I’ll bulk up over winter, lean down for summer, I’ve done this for 20 years and I don’t plan on stopping.

I don’t NEED to have an end goal all the time, I never did, my goal is doing what makes me smile.

6 whole eggs, 250g oats

3 sc tbJp whey, 100g granola

280g cooked steak, 350g rice

280g steak, 350g rice

3 sc whey, 50g nut butter, berries

Cardio- dog walks

Cycle

400mg test E weekly

Glad to see it’s not just me feeling skinny

RWhulkster .... insta @RWhulkster42

[Rob Wells]

Settling back into single Day training nicely this week.

Weight is holding steady at 250, dropped a couple lbs getting leaner, diet is as stated above the only change is I am having a high calorie day every 3-4 days to maintain performance. These days see a good 2-3k calorie increase from what ever food I want

The double days have definitely given my a boost in strength and endurance so I’m actually doing more volume one gym

For example back day yesterday I did 7 movements 2-3 work sets each and felt great. 1.5 hour gym time

Again, still going by instinct and how I feel set to set, right now I’m not tiring out as quickly as I was 2 months ago

Test is still 400 nothing else and I feel big

I’m just enjoying to all right now and not forcing any other changes just yet for now reason

Great chest day vlog loved it , really interesting too see the results your getting with the double day training I’m shocked if I’m honest if only I didn’t have a business too run during the day ?

RWhulkster .... insta @RWhulkster42

[Rob Wells]

Been using warrior for some time now and only got good things to say about everything I’ve had

Cheers mate! I might continue to use these guys then… [/quote]
No worries mate , been using injectables and orals for over a year and totally happy and blood work backs that up also ??

RWhulkster .... insta @RWhulkster42

[Rob Wells]

Warrior anabolics? Legit or? I’ve made gains of it but I hear nobody talking about it?

Any UK sources for Rohm?

Jaythomaswarner@hotmail.com

Appreciate it. Hate asking for sources…

Been using warrior for some time now and only got good things to say about everything I’ve had

RWhulkster .... insta @RWhulkster42

[Rob Wells]

Hey Louie. Regarding your back sessions – out of interest why do you not break up your pulling work with rear delt, trap, straight arm/pullover work to give your biceps a rest? I ask as I took this tip from John Meadows and I’ve found if do: pull down, row, then rear delts/traps then go into another row and then a pull down I find my biceps are not a limiting factor, and I can achieve a better Mind-muscle connection. Especially pull downs after straight arm/pull over or rows after shrugs/rear delts. Cheers

Hey man! Ive never really felt like my biceps are being over recruited during my back workouts as my connection with my back is pretty good I always focus on not using my biceps so I guess I just never really saw it as a problem! [/quote]

I was lucky enough to attend a seminar put on by Dorian in the original temple gym and he helped massively just by telling me on all back movements feel like you’ve pulling with your elbows , it takes everything else out of the movement ??[/quote]

Rob, exactly this! Whenever I’m doing pulling movements my main focus over anything else is elbow drive! This puts minimal recruitment on the biceps! [/quote]
Works perfectly and was a game changer for me

RWhulkster .... insta @RWhulkster42