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As others have said, reduce the weight and perfect your form. Here are a few form tips.

1) Lacking Thoracic Extension
2) Look Upwards and keep your head neutral
3) Your hips are rising too fast,...

nice physique bro, if that's natural, you mind sharing your workout plan with me :D

How are you training during your first initial sets? are you training to failure? What is your rep scheme? and how is your diet?

Your diet and training consistency will be the factors to focus on...

13-05-31

Good day to all!

Unfortunately my photo shoot will be post-poned until a later day. The reason is because I have not eaten a well balanced day over this past week and Have decided to...

13-05-26

Rest Day

Managed to get a 20 hour fast instead of 24, my energy intake was very low and just walking up the stairs felt like a task. Ate a little too many carbs to break my fast but...

13-05-25

1130-1300: Upper body circuits/Cardio

Dynamic mobility and flexibility

Circuit 1 4X
Decline BB press
2XWUP
205X8X2

Control your environment Joe! A wise man once said, "if you fail to plan, plan to fail"

Start cooking all your meals in advance like you're doing (A+). Buy a lunch box, ice packs, large container...

Thanks Min! :D

I truly appreciate this comment! I hope my after pic will inspire others to accomplish their goals!

13-05-24

Rest Day :(

Technically today was an active day for me...

13-05-23

1945-2130: Shoulders/Back/Triceps/Abs

Circuit 1 4X
V-bar pull ups
BWX10
Seated DB shoulder press
65X12X2
65X10X2

13-05-21

2000-2130: Quads/Traps/Abs/Lower back

Circuit 1 4X
Front squats
155X8
SL Deadlift
225X10X3
225X7+5 Rest pause

13-05-19

REST DAY

19 hour fast, success. fell short of the 24 hour mark, it's all good.

13-05-20

1700-1900: Chest/Back/Calves

13-05-18

1600-1700: Quads/Hams/Abs

Dynamic mobility 5 minutes

Circuit 1 4X
Front squats
95X12
Goodmornings

13-05-17

930-1005: HIIT
Jogging around Outdoor track
Jog 1 lap around track: 400m
Farmer carries w/50lb DB 50 yards
Tire flips 250lbs X 10 reps
Repeat for 30 minutes

Macros: C 1961 C 95g P...

I am also interested in seeing how this plays out. Right now I am losing my last little bit of bodyfat and i'm only consuming 1600-1700 calories. I'm about 7% BF and i'm doing cardio in the morning...

Best of luck TP! I can tell you're on the right track and ready to do whatever it takes to succeed!

I believe striving to achieve your goal for a purpose such as joining the military is inspiring!...

13-05-14

1300-1330: Moderate intensity cardio. Treadmill.
25minutes/6.0mph
5minutes/5.5mph

Macros: C 1693 C 65g P 214g F 61g

13-05-16

13-05-14

0830-900: Power walk

2000-2130: Density giant set training. Template B


Dynamic mobility and foam rolling: 5 minutes
10 minutes moderate intensity cardio

13-05-13

2015-2200: Density Giant set training V2.0 (Again, had good results last time, decided to give it another go)

Dynamic mobility and foam rolling

Circuit 1 4X:
Front squats
2XWUP...

13-05-11

1130-1300: Shoulders/Traps

Dynamic mobility drills
10 minute incline walk: 3.5mph 5incl

Reverse external flyes w/head on bench
20X12X3
Standing BBOH presses

13-05-09

0800-0845: 45 minute brisk walk

2015-2200: Back/Biceps/HITT

Dynamic warmup and foam rolling

Reverse BB rows
135X12X4