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Dynamic Warm Up - 5minutes.

Flat Barbell Bench Press - 6x5
Incline Dumbbell Press - 5x8
Cable Fly's - 5x5
Decline Dumbbell Fly Away - 2x5

Tricep Dips - 2x12, 2x10, 2x8, 4x6-7

Straight Bar...

Chest Press 65kgx24
Chest Fly 55kgx24
Leg Press 100kgx24
Leg Extension ?x24
Hamstring Curl 55kgx24
Lying Ham Curl 45x24
Tricep Pushdown ?x24
Bicep Barb bell curl (NOT IN THE F***ING SQUAT...

Your a gym idiot if all you do Is cables when I see you in the gym, and only pick up a dumbbell to do bicep curls with at the start of every session, 5 days a week. Like the group of lads at my gym....

Dynamic Warm Up - 5 minutes.

Neutral Grip DeadHang Pullups 5x5
Deadlifts 5x5
Barbell Rows 5x5
Pull downs, Behind the neck 5x5

Shoulder Press Hammerstrength 5x5
Dumbbell Press 6x5

I am liking the sound of this!!!

I'd just eat this quantity for breakfast :)

thank you

Dynamic Warm up - 5minutes

Seated Leg Press 5x5
Leg Press 5x5
Smith Machine Squat 5x5
Seated Ham String Curl 5x5
Stiff Legged Deadlift 5x5

Dumbbell Shurgs 5x5

Flat Bench Press 5x5
Decline Press 5x5
Incline DB Press 5x5
Decline DB Fly's 5x5

Dips 4x8
Close Grip Smith Machine Press 4x8

Straight Bar Curls 4x8
DB Preacher Curls 4x8

Priceless advice right there.

Hello Everyone,

Like an Idiot! I've been blogging the last 2 weeks of my plan Instead of writing a journal thread, which undoubtedly is the better process.

If you can be bothered I'd really...

Hows it going man! Hope training is going well,

C

Hello Lads & Ladies!

Any of you in the London area? - I'm close to Stratford and train In Ilford @ FF.

:)

Get a BCAA formula and maintain the level of your Healthy fats. BUT low energy levels is something your always going to have to deal with when dieting unfortunately.

Good luck with the diet.

Yeah I think I might try alternating heavy week with a volume week. Then Repeat.

Thanks for your response.

Hi Guys,

Last week of my muscle gain plan - Sadly, really enjoyed it and has been most effective.

Now on to cutting from 13% to 10% BF.

Would It be advisable to still train heavy whilst in a...

Looking forward to seeing the update pictures in 8 weeks time - Your looking strong as hell bro!

May the force be with you!

Been a huge fan of Kane's since the 20 clapping pull ups video on youtube I found about a year ago, Same as I noticed for another dude too!.

He's a huge Inspiration to me and I just sat and read...

I used to not be able to pass the morning without a double espresso either!

I started to supplement with a Pre-Workout and then got worried about how much caffeine I was glugging in a day. I've...