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    I only bank calories on a cut. I'll eat a bit...

    I only bank calories on a cut. I'll eat a bit less on the Friday and through the day on a Saturday and then have a takeaway on the Saturday night. Never felt the need to do it on a bulk but there's...
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    Weight today : 184.4lbs

    Weight today : 184.4lbs
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    Definitely mate. Play about with your rep ranges....

    Definitely mate. Play about with your rep ranges. Less reps, higher weight can help you break through plateaus
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    Today's workout Close grip bench 2x4 @ 152lbs...

    Today's workout
    Close grip bench 2x4 @ 152lbs
    Pull ups 2x10
    Tricep kickbacks 2x10 @ 30lbs
    Strict dumbbell curls 1x7 @ 35lbs
    1x6 @ 35lbs
    Deadlift 1x3 @ 290lbs
    Weighted plank + 45lbs (1 minute)
  • Thread: Leg workout

    by safcpaul
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    Rdl, squats, calf raises. Add extra volume when...

    Rdl, squats, calf raises. Add extra volume when needed via your leg presses, extensions, curls etc
  • Hope you're doing well Alex mate. Your...

    Hope you're doing well Alex mate. Your consistency is always there with your workouts but you need to sort that drinking out bud. If you can have 1 set day a week for drinking then you can bulk...
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    Today's weight : 186.6 Will update tonight...

    Today's weight : 186.6

    Will update tonight when I do my workout
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    He's confusing his muscles mate. He trains rpe 9...

    He's confusing his muscles mate. He trains rpe 9 for his anterior tibialis and does bicep curls in the squat rack to train his glutes. It's all confusion and tricking his body. If he doesn't know...
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    Thanks Alex I've been alright. Keeping myself...

    Thanks Alex I've been alright. Keeping myself busy at work and working out has helped a lot. I've got my discipline head on at the minute tracking everything I eat
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    Well done mate. Don't worry about the squats,...

    Well done mate. Don't worry about the squats, just drop the weight. Squatting was a nightmare for me and took me ages to get the form right. Main thing is maintaining tightness through your body and...
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    It's an absolute killer mate haha

    It's an absolute killer mate haha
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    Today's weight : 187lb Today's workout...

    Today's weight : 187lb

    Today's workout
    Barbell squats 1x5 @ 212lb
    1x8 @ 162lbs
    Barbell row 1x7 @ 188lb
    1x8 @ 188lb
    Guillotine press 1x5 @ 152lbs
    1x4 @ 152lbs
    Pull ups 10, 9
  • If you eat 2100 calories at 250lbs you will 100...

    If you eat 2100 calories at 250lbs you will 100 percent be in a deficit. weight can stall and then drop as weight loss isn't linear but it's impossible to not drop weight at 2100 calories at 250lbs....
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    Definitely mate. It's funny because I was saying...

    Definitely mate. It's funny because I was saying I'm going to take some time off work and then I applied for a 'part time ' job 9pm on a night. Next day I had a phone call for an interview and now...
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    It's probably an exercise that sounded better in...

    It's probably an exercise that sounded better in my head mate haha. Just finished my 12 hour shift today and got another tomorrow and then I'm going to get some front squats and deadlifts back in my...
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    When I could only do 1 pull up I started with 12...

    When I could only do 1 pull up I started with 12 sets of 1 and then 6 sets of 2 and 5 sets of 3, 4 sets of 4 and then when I could do 5 I added weight. Can do sets of 12 strict pull ups now
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    That's the difficulty with the squats for me....

    That's the difficulty with the squats for me. I've got long legs. Any tips for being able to do pistols mate?
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    Today's weight : 186.4 Today's workout...

    Today's weight : 186.4

    Today's workout
    Diamond push ups 2x16
    1x14
    Pull ups 11,10,9
    seated dumbbell curl 1x6 @ 35lbs
    Hammer curls 1x6 @ 35lbs
    Close grip bench 2x6 @ 142lbs
    Weighted plank +...
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    Thanks Randy. Both will be very difficult to do...

    Thanks Randy. Both will be very difficult to do definitely. I feel I'm alot closer to the one arm push ups than I am one leg squats. I'm looking at going to 8 or 9 percent bf and see what weight I...
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    Current progress http://imgur.com/a/PNVzXla...

    Current progress
    http://imgur.com/a/PNVzXla
    http://imgur.com/a/jpZffnX
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