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Bob, how did the pull ups at the beginning of every workout go for you? I know you did them for a long time. I want to try bring up my lats too.

whats the reasoning behind switching the intervals to 30 seconds now that you've transitioned to offseason? Is this your own choice?

On the subject of your cheat meals.. Did you incorporate them straight after the show? Are they in addition to that days marcos or do you try fit them in?
I'm thinking of doing a free meal once a...

how are you mentally coping with still being hungry post show? I feel I'm becoming MORE food focused as I have no reason to stay lean. I know eating more is being completely ignorant to the certainty...

Thank you my man, your guidance was an integral part of this prep!

Thank you! but for some reason placing has just not been resonating with me and \I don't think it would have made a difference if I came first or last, I'm just truly grateful to have had this...

I woke up early show day, about 5 hours sleep in me. Ate my first meal and headed to the gym for a slight pump up and onto subway to get sub for the 2hours out meal. Got home, ate the second meal of...

So I'm one day out, lots of college work to be done and I'm just resting up. I would have liked to be leaner, but I learned a lot about myself this prep. Final year of college proved to be a lot more...

http://i40.tinypic.com/2lw82dd.jpg
http://i40.tinypic.com/rmtkqs.jpg
http://i41.tinypic.com/s4xmb5.jpg

Thank you!

Peak week full body workout weight: 173.4



Superset 1

1.Leg extension (1:2:1:1)
50kg x15 x3

1b. Leg press machine (1:2:1:1)

I can't function without caffeine at the moment haha.

sorry, Irish lingo! Where the products any good? Never heard of them.

Anything will work with consistency. Id like to know more about his post contest practices and speculations. A lot of people believe in a post diet anabolic rebound. The recent study of a dieting...

Any use?

Peak week pull workout

1. CG lat pull down (1:2:1:1)
45kg 10, 10
39 10

2. Hammer machine row (1:2:1:1)
35ps 12
40ps 10
45 8,8

He didn't mention sending daily pics, but I'll shoot him some today as I think it's probably a good idea. I leave in the morning when it's dark and get back when it's dark and the lighting in my...

Peak Week Legs

1. Lying Leg curl (1:1:2:1)
60kg 8 x3

2. Back squat (2:1:1:1)
80kg(12)
90kg(10)
100(8,6)

I haven't really had time lately, college is pretty stressful atm, leaving at 6am and getting home late then having to do work and cook, but I'll try get something up in the next few days.

Day 3, Mesocycle 2, week 3 Legs Weight 171.8- prep low

1. Single leg ham curls (1:3:1:0) No rest between
L7 8x4

2. Lying leg curls (1:1:1:1) myo-reps

L9 17>5>3
L9 15>4>3