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Training for about 9 months, I'd say 4 months consistently!
180lbs, roughly 14/15% Bf!

Routine:
Front squat 3x8
Bench press 3x8
Incline dumbbell press 3x8
Lat pulldown 3x8
Barbell curl...

need some good pump-up gym songs! Current examples: DMX, Breaking Benjamin, Avicii. (Like trance, but something that pumps me up for big lifts I.e squats

Thanks, aware of upping calories etc. I'm looking to cut down anyways, so it may come as an advantage. Looking more towards, the type of training I should do.

Bump

Basically, end june/july, Myself and a few of my friends will be cycling 100 miles and running/walking 50 miles for cancer research.

My question is, what would be the best training method to prep...

@Domlaceyy Will follow back when internet works on phone brah

Agh, not to bad then! Cheers boss!

Aghh I see! How many left? And how are you going to fill them in?

Current cals? Bulk/cut?

22:04 here! fbook.. twitter.. misc. Anyone got instagram? I have like no effort, however all my friends have it...

Fuuuuuuuuuuuuuuak, jelly

Friday night... stuck in the house. Friends are out spinning, cba to waste petrol money. Girl is in hers having a "girly night in".

WT TEH FK 2 DO?

Games/movies???
Anything on t.v?

Inb4...

dat der time of the month :(

Rol'd

Thanks. I'll make a start on Derek's full body then.

As calories are lowered on a cut, volume would be decreased and frequency increased. Which would be better/or does it not really matter.


Derek's full body routine M-W-F
11 Excercises

Cool's...

Ignore above comments.

You don't need any. But prefered supplements are protein, fish oil, multi, creatine and pre-workout. But gain, these are not necessary and are here to supplement your diet....

I've ate a bigmac in 3 bites if that matters?

Strong thread topic!

Stock control within Tesco but prefers produce crew checking in!

Fuaaarking love working fresh! Produce is my fave though! Get to slam stock out, lifting crates looking...

no cliffs? not even once