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30mins Fasted cardio Stairmaster

PUSH:

Flat Hammer Strength 1×6-10, 1×10-15
Shoulder Press Machine 1×6-10, 1×10-15
Close Grip SM 1×6-10, 1×10-15
DB Fly 2×12-15
DB Side laterals 1×10-12, 1×8-10, 1×15-20
Rope Front Raise 2×12-15
Rope Pressdowns 3×10-15
1 Arm DB O/H ext 6×4

30mins HIIT on Bike…

Bloody good session today…still climbing in strength a little over 3 weeks out. I am easily in my best condition this far out compared to all previous contests…I am 100% confident I will be my absolute best this show.

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LEGS today guys and numbers jumped up nicely at 25 days out!

Fasted cardio is 6 days a week btw…30mins HIIT Stairmaster.

Legs today:

Leg ext 1×8-10, 1×12-15
Standing Leg Curls 1×8-10, 1×12-15
Pivot Leg Press (feet high wide) 1×10-12, 1×15-20
V-Squat 1×8-10, 1×15-20
Single Leg Press 6×4
45 Hyper 2×12-15
Abductors 1RPx15
Adductors 1RPx15
Rotary Calves Ascending/Descending Set

30mins HIIT on Bike.

Game over.

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Non Training day.

Just Fasted Cardio 30mins HIIT on the Stairmaster

Infa red sauna in the afternoon.

LOW carbs … flat as hell lol = major fat burning day the way I see it.

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PULL today guys:

Nautilus Lat pulldowns 1×8-12, 1×13-17
DB RDL 1×6-10, 1×10-15 (these were great but maxed out gyms DB’s…used the 80kgs)
Chest Supported Plate Loaded Rows 1×6-10, 1×10-15
Supinated Chins 2xFailure BW
1 Incline DB Rows 1×6-8, 1×12-15
Reverse machine fly 2×10-12, 1×15-20
Seated Machine Shrug 2×12-15
1 arm bicep machine curl 3×10-15
Incline DB curl super set Seated DB Hammer curl 2×12-15 + Max

30mins HIIT Bike

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I know this question certainly wasn’t asked to me but I will say that since dropping all free bar and DB work during this prep I made far better progress in strength and size.

Prior to this, BB squatting and DB pressing left me feeling CNS wrecked but with less of a physical result compared to now! I mean there was still amazing progress but this new adjustment has been positive.

On paper most won’t agree but if carried out well and experienced it they would understand better.

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It’s fantastic for pure strength but found the volume a touch low to grow on personally…Having said this EVERYONE is different so please don’t go purely off of my experience.

Following Jordans principles yielded a far more positive result for growing muscle due to the slight addition in volume with most of DC Principle still been adhered to really.

T

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PUSH today went damn well and looked like this:

Incline Hammer Strength Press 1×6-10, 1×10-15
Technogym Shoulder Press 1×6-10, 1×10-15
Hammer Strength Dip machine 1×6-10, 1×10-15
Pec Dec 2×12-15
Machine side lateral 1×10-12, 1×8-10, 1×15-20
Cable front raise 2×12-15
Tricep extension machine 2×10-15 last set drop
Across the body cable extension 6×4

Stronger across the board this rotation 🙂

30mins HIIT on Bike…

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Checked in 5lbs lighter today! Down under 200lbs now and damn tighter…100% confident no tissue loss due to still having an increase in strength.
Happy with the progress…Halo goes in today at 20mg.

30 days out today officially..bringing my best.

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PULL today went down damn well…

Hammer Strength Pulldown 1×6-10, 1×10-15
Reverse Grip BB Row 1×6-10, 1×10-15
Seated machine row 2×10-12
V Grip Chins 2xfail
1 arm Technogym Row 1×8-12, 1×12-15
DB Shrugs 6×4
Reverse machine fly 2×10-12, 1×15-20
Preacher machine 3×10+drop last set
Crucifix cable curls 6×4

30mins HIIT on bike

T

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Since our tweaks last week I’ve dropped to my all time lowest today (200lbs) and looking much harder and tighter. Training is still up and getting stronger each session…energy wavering but nothing crazy…feeling pretty good.

Check in tmr with Justin and see what he says. Really hitting the home stretch now at 4.5 weeks out

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Ok 5 weeks out and coming in damn well but we have made some tweaks to really push the conditioning now.

Justing pulled some fats from a few meals on both training and non training days and also took away carbs at breakfast.

Also added 1 more cardio session so 5 HIIT sessions PWO a week now…

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PUSH
PULL
OFF
LEGS
OFF
REPEAT

I personally run LEGS/PUSH/PULL/OFF/REPEAT…Your recovery ability/improvement will dictate this

T

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Hey guys,

6 weeks out today and everything is going to plan..I will be achieving my all time best to date, this coming show.

Training is going damn well…connecting, improving and getting stronger 😉

LEGS today looked like this:

Rotary Calves 3×25
Add/Abd superset 2×12-15
Seated Leg Curls 1×8-10, 1×12-15
Duck Feet Leg press 1×12-15, 1×15-20
Smith Squats 1×8-10, 1×12-15
Leg ext 2×12-15
DB Walking Lunges 1×20/leg
Glute kick machine 6×4

Cardio 30mins HIIT 1min/1min

Diet is:
MED day:285P 135C 35F not counting trace amounts
LOW day: 270P 60C 42F
HIGH day (once a week): 180P Unlimited carbs Minimal fat until last meal which is a cheat meal.

Gear:
Every thing is in now!…Test/tren/masteron/Anavar/T3/clen. Halo will be introduced in 1-2 weeks.

Cardio:
6 x 30mins fasted
4 x 30mins PWO

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Thanks guys. Always good to have my overthinking mind put back on track 😉

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Hey All,

Just under 8 weeks out now and tracking bloody well! My metabolism has gone banana’s and we are running my HIGH day each week with no limit of carb intake (keeping fat lower). My body has been responding very week since week to week…leaner, harder and better.

Still making nice progress each workout…we have now added Anavar in at 50mg pre workout and Masteron replacing EQ. My stack looks like this:

Test
Tri tren
Masteron
Anavar
Proviron
T3
Clen
OTC fat burner
Health supps and ancillaries

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