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sled drags will get u in shape quickly

the contest will be in september like always. and it'll be in Malta.
it'll air on TV december 26th at 10 am

do this bro it'll help you

Day 1
Squats
lunges
Bench press
biceps
dips

Day2

those shes are awasome, they help my front squats, overhead presse and cleans alot, about 50 lbs more on all lifts

Big Z is the man, im not surpriesed he won

workin out every other day rather than 5 days in row.
increased the intensity of my training.
the most important is getting coached by one of the most elite lifters in the US

thats not bad, try and hold it in a clean grip position rather than resting it on your shoulders it makes it way easier

if you have pain dont do legs at all its not worth hurting ur self

i went from 135 for 3 reps to 405 for 3 reps and 365 for 3 paused reps in 3 years

i take a iso or why protien shake in the morning with a bannana and blue berries, every morning right before breakfast or while cooking breakfast

it will be 18" off the ground, so work with trap bar and rack pull they'll help you with your car deadlifts, also barbell hack squats are the best

15 lbs on shrugs and rows. wow, increase the weight by alot bro, if you want results you gotta go heavy

i like to ice some muscles after working them out to help them recover faster, but if i dont ice them the same day, the next day when thier sore go in the sauna it well help relax them and speeds up...

No nothing is wrong with it, just make sure you very well haydrated before going to sleep

here is 700 for 5. enjoy
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axle press
arnold press
1 arm standing dumbell press
upright rows "some times"
snaches

i do log presses some times instead of axle

Close grip bench all day
and dips

805 deadlift raw
700 deadlift for 5 reps raw
675 squat for 5 raw
430 lbs log press
475 atlas stone load
990 lbs frame deadlift for 3 reps raw
my friend 220 lbs guy doin 16 pull ups with 3 45lbs...

ditch the chips , candy and ice ceam bro, just eat good clean calories and maybe add 2 more eggs to breakfast and a sandwich for a snack.

hit the weights hard and heavy.

drink casien protien...

floor presses
incline bench with a slight pause at the bottom

use heavy f**kin weights