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Gold Coast, 20 Fitness First/World Gym

Any Gold Coasters? Looking for a serious lifting partner :)

Mon - Upper Body
Tues - Lower Body
Weds - Rest
Thurs - Upper Body
Friday - Lower Body
Weekend - Rest

You look to have a good understanding of where and how you plan to achieve your dream physique!

All I would add would be creatine, 5g per day & 3-4g Fish Oil.

Also make sure you keep a record,...

11-12% keep at it bro, inspirational!

Looking good mate, another year training hard & eating correctly you will look great!

By the way your 5 day split is perfectly fine - you could go a little more advanced & do a routine that hits...

A balanced routine would incorporate both aspects.

For example with your 3 big compound lifts (squats, bench, deadlift) do a lower rep range between 4-7 reps or even a basic 5x5 strength program &...

I didn't thoroughly read what you said (wall of text lel)

but the saying of bodybuilding is not a sprint but a marathon can easily answer essentially what you're saying.

If you want to train...

Day 1 - Pull
Day 2 - Push
Day 3 - Legs
Day 4 - Rest

Repeat. :)

Personally I chose my compound exercises to be heavy & along the lines of the 4-7 rep range, however I am not afraid to go as high as 10.. It just means the weight is too light & time to increase!

Should have spent the $100 & signed up to a gym bro!

It looks like a dodgy piece of equipment if that is your full ROM, :\

Great idea! Replace Compound lift with Isolation exercise.. WOO!

Great work brah, I guessed you were an Aussie just looking at the pics ;)

Leg shot?

ATM trying to stay fairly lean all year round, but If I were bulking, I would aim to be in shape for Steroeosonic which is end of November. So Mid-Late Sept would start looking at my diet.

Veni Vidi Vici ;)

From the leg shot you showed, got some catching up to do in comparision to your impressive upper body. :)

If things aren't working out for you, take a good hard look at what you are doing and be honest.

Remembering that in order to grow muscle you need to eat like a king, train like a god and sleep...

Milk + Powdered Oats + Whey Protein/Caesin = Win.

**** how many times other people do cardio, because they most likely have different goals to you.

Research on what benefits you in achieving your goals, wether it be MMA fighter or just lifting...

Check your form. I had a problem with my shoulder, turns out I was using too much of my shoulder when pressing.

Ie.

My shoulder was leaving the bench to help the push. Drop the weight, keep...

Yes.. just eat whenever you can, and if it has to be every 4 hours so be it.. just make sure at the end of the day you are hitting a calorie surplus to bulk up, :)