Search:

Name: Daniel Curtis
Current weight: 88kg/194lbs
Current BF%: 8-9~

Timeframe for goals: 14 weeks

The Road to Arnold's Goals

1. Win Pro card at Arnold's
2. 4-5% bodyfat

4th week Week ( Chest dynamic work)

8x3 58.25kg (dbl chains) 1x12 68.5kg, 2x7, 1x6 78.25kg (dbl chains) drop set to 42.5kg (mechanical 21's - no chains) Pretty happy to of started chest of like...

Sunday Week 4 Day 1 (Upper Heavy)

Pendlay Rows: 1x15 60kg, 1x12 82.5kg, 5x5 102.5kg - Nailed these, good form.
Incline Barbell Press: 1x15 52.5kg 1x10 62.5kg 1x4, 4x5 72.5kg 4x4 72.5kg (had a...

3rd Week (dynamic Day)

8x3 56kg (dbl chains) 1x12 66kg, 3x6 76kg (dbl chains) dropset to 40kg (mechanical 21's - no chains)

Monday Week 3 Day 1 (Upper Heavy)

Pendlay Rows: 1x15 60kg, 1x12 80kg, 5x5 100kg - easy
Incline Barbell Press: 1x15 52.5kg 1x10 62.5kg 1x5 72.5kg 4x4 72.5kg (spot last 2 reps on last 2 sets)...

Dynamic Work

1st week Close Grip Bench Chains: 2x3 51kg (16kg worth chains, however not double wrapped). 53~kg 6x3

2nd Week: 4x8 53kg (double wrapped chains this time) 3x8 58kg

1x8, 1x7,...

Tuesday Week 2, Day 2 (Lower Heavy)

Back Squats: 1x8 60kg 1x4 100kg (head/body wasn't in it so decided to exchange exercises)
Leg Press: 2x8 200kg 3x6 240kg
Sumo Deadlift: 3x5 120kg
Leg...

Monday Week 2 Day 1 (Upper Heavy)

Pendlay Rows: 1x15 60kg, 1x10 80kg, 5x5 97.5kg
Incline Barbell Press: 1x15 50kg, 1x10 60kg, 5x5 70kg
Wide Grip Pullups: 4x5 5kg
Weighted Dips: 4x5 BW, 7.5kg...

Tuesday Week 1, Day 2 (Lower Heavy)

Back Squats: 1x15 60kg 1x10 100kg 3x5 120kg 1x5 115kg 1x5 110kg
Front Squats: 3x5 100kg
Jefferson Squats: 1x12 60kg, 3x5 110kg
Sumo Deadlifts: 2x5 100kg, 1x5...

Monday Week 1 Day 1 (Upper Heavy)

Pendlay Rows: 1x12 60kg, 1x8 80kg, 5x5 95kg
Incline Barbell Press: 1x14 50kg, 1x8 60kg, 2x5 67.5kg 3x5 65kg
Wide Grip Pullups: 5x5 BW
Weighted Dips: 1x10 BW,...

signed, hope all turns out alright

what the fawk lol

lots of mad itt heheheheehheehehe

Sydney uni brah =), nah i didn't count as per se, however i had a very good idea in terms of estimation as I always used to look up nutritional info of most of the foods i ate



Haha agreed, I...

Thanks for all the kind words! If anyone has any queries or need's help with something dont be afraid to pm me, more than happy to help =)

Who's a cumbo rangggggggggerr? add us bro =) what year are ya? going into 3rd yr ex sport science here



Thats it bro, an amazing work ethic will get you there, 100% disipline combined with the...

hahahaha they on that ***gytime? =D



hit me up on fb bro if you need any help bro! =)

You already look quite lean! solid weight to, should look epic once sub 10, appreciate the compliment to

None whatsoever bro, My cut was very slow & used alot of skin products along the way which seemed to be off assistance, hahaa i know that feel! Good sustenance though =P

dem quads... holy **** m1rin!