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Leg day
Exercise 1
Seated hamstring curl machine
Top set 124kg for 20 reps
Back off set 103 for 16 reps
Second back off set 103 for 10 reps
Exercise 2
Banded hack squat
Top set 320 for 11 reps
Back off set 240kg for 18 reps
Second back off set 240kg for 10
Exercise 3
Leg press
Top set 400kg for 22 reps
Back off set 360kg for 15 reps
Second back off set 360kg for 10
Exercise 4
Seated Leg extension machine
Top set 110kg for 18 reps
Back off set 82kg for 16 reps
Second back off set 82kg for 14 reps
Exercise 5
BB stiff legged deadlifts
Top set 120kg for 12 reps
Back off set 100kg for 12 reps
Second back off set 100kg for 8 reps
Exercise 6
Hip adductor machine
Top set 80kg for 20 reps
Back off set 70kg for 15 reps
Second back off set 70kg for 12 reps
Exercise 7
Seated calf raises
Top set 60kg for 30 reps
Back off set 50kg for 25 reps
Second back off set 50kg for 27 reps
There’s this mornings leg day for you lads strength is back feeling goooood
Exercise 1
Seated hamstring curl machine
Top set 124kg for 20 reps
Back off set 103 for 16 reps
Second back off set 103 for 10 reps
Exercise 2
Banded hack squat
Top set 320 for 11 reps
Back off set 240kg for 18 reps
Second back off set 240kg for 10
Exercise 3
Leg press
Top set 400kg for 22 reps
Back off set 360kg for 15 reps
Second back off set 360kg for 10
Exercise 4
Seated Leg extension machine
Top set 110kg for 18 reps
Back off set 82kg for 16 reps
Second back off set 82kg for 14 reps
Exercise 5
BB stiff legged deadlifts
Top set 120kg for 12 reps
Back off set 100kg for 12 reps
Second back off set 100kg for 8 reps
Exercise 6
Hip adductor machine
Top set 80kg for 20 reps
Back off set 70kg for 15 reps
Second back off set 70kg for 12 reps
Exercise 7
Seated calf raises
Top set 60kg for 30 reps
Back off set 50kg for 25 reps
Second back off set 50kg for 27 reps
There’s this mornings leg day for you lads strength is back feeling goooood
Great work mate. Legs will explode in sizeLeg day
Exercise 1
Seated hamstring curl machine
Top set 124kg for 20 reps
Back off set 103 for 16 reps
Second back off set 103 for 10 reps
Exercise 2
Banded hack squat
Top set 320 for 11 reps
Back off set 240kg for 18 reps
Second back off set 240kg for 10
Exercise 3
Leg press
Top set 400kg for 22 reps
Back off set 360kg for 15 reps
Second back off set 360kg for 10
Exercise 4
Seated Leg extension machine
Top set 110kg for 18 reps
Back off set 82kg for 16 reps
Second back off set 82kg for 14 reps
Exercise 5
BB stiff legged deadlifts
Top set 120kg for 12 reps
Back off set 100kg for 12 reps
Second back off set 100kg for 8 reps
Exercise 6
Hip adductor machine
Top set 80kg for 20 reps
Back off set 70kg for 15 reps
Second back off set 70kg for 12 reps
Exercise 7
Seated calf raises
Top set 60kg for 30 reps
Back off set 50kg for 25 reps
Second back off set 50kg for 27 reps
There’s this mornings leg day for you lads strength is back feeling goooood
@Borristheblade good leg day you real pumped for thisLeg day
Exercise 1
Seated hamstring curl machine
Top set 124kg for 20 reps
Back off set 103 for 16 reps
Second back off set 103 for 10 reps
Exercise 2
Banded hack squat
Top set 320 for 11 reps
Back off set 240kg for 18 reps
Second back off set 240kg for 10
Exercise 3
Leg press
Top set 400kg for 22 reps
Back off set 360kg for 15 reps
Second back off set 360kg for 10
Exercise 4
Seated Leg extension machine
Top set 110kg for 18 reps
Back off set 82kg for 16 reps
Second back off set 82kg for 14 reps
Exercise 5
BB stiff legged deadlifts
Top set 120kg for 12 reps
Back off set 100kg for 12 reps
Second back off set 100kg for 8 reps
Exercise 6
Hip adductor machine
Top set 80kg for 20 reps
Back off set 70kg for 15 reps
Second back off set 70kg for 12 reps
Exercise 7
Seated calf raises
Top set 60kg for 30 reps
Back off set 50kg for 25 reps
Second back off set 50kg for 27 reps
There’s this mornings leg day for you lads strength is back feeling goooood
This mornings check ins boys I could have spread my lats more on the front superman/lay spread and I the side shots don’t do my legs justice so could have made them pop a bit more no excuses just need more practice and it was pissing down when I took the photos so I was more focused on the weather instead of my poses. All in all I’m stupid lean for how far out we are and still on 3891cals, no cardio and fuck all drugs it’s safe to say we got sooooo much up our sleeves still watch this space
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Looking swole brother!!!
Missed this oneThis mornings check ins boys I could have spread my lats more on the front superman/lay spread and I the side shots don’t do my legs justice so could have made them pop a bit more no excuses just need more practice and it was pissing down when I took the photos so I was more focused on the weather instead of my poses. All in all I’m stupid lean for how far out we are and still on 3891cals, no cardio and fuck all drugs it’s safe to say we got sooooo much up our sleeves still watch this space
Attachments
This mornings check ins boys I could have spread my lats more on the front superman/lay spread and I the side shots don’t do my legs justice so could have made them pop a bit more no excuses just need more practice and it was pissing down when I took the photos so I was more focused on the weather instead of my poses. All in all I’m stupid lean for how far out we are and still on 3891cals, no cardio and fuck all drugs it’s safe to say we got sooooo much up our sleeves still watch this space
@Borristheblade powerful pics you're getting leaner
Looking good brother. On those side poses you need twist your chest around more towards the judges. And the hand by your side needs to be behind you glutes so you not hiding. Your side glutes from the judges.This mornings check ins boys I could have spread my lats more on the front superman/lay spread and I the side shots don’t do my legs justice so could have made them pop a bit more no excuses just need more practice and it was pissing down when I took the photos so I was more focused on the weather instead of my poses. All in all I’m stupid lean for how far out we are and still on 3891cals, no cardio and fuck all drugs it’s safe to say we got sooooo much up our sleeves still watch this space
Attachments
Thanks brother I’m actually training back tomorrow pretty damn keen it’s definitely one of my favourite training days
Dude thank you so much for the advice brother I’ll take all the advice I can get! I’ve also got John jewetts posing guide chikin gave me to study I’ll have to dial in and start honing my posing in
Well I really do appreciate it mate I know my posing is getting better every week but it still has a long way to go and especially from someone like yourself who knows what judges in Australia look for it seriously goes a long way in helping me be the best I can be! You’re a legend brotherI just want see you present yourself the best you can I stage mate. It goes along way in showing of your physique
Abs are chiseled man!
dude you look amazing keep up the good workThis mornings check ins boys I could have spread my lats more on the front superman/lay spread and I the side shots don’t do my legs justice so could have made them pop a bit more no excuses just need more practice and it was pissing down when I took the photos so I was more focused on the weather instead of my poses. All in all I’m stupid lean for how far out we are and still on 3891cals, no cardio and fuck all drugs it’s safe to say we got sooooo much up our sleeves still watch this space
Thanks brother just giving everyday 110% that’s all I can do
Pull day
Exercise 1
Single arm seated cable lat pulldowns
Top set 74kg for 16 reps
Back off set 68kg for 19 reps
Second back off set 68kg for 14 reps
Exercise 2
Chest supported lat low row
Top set 240kg for 8 reps
Back off set 200kg for 12 reps
Second back off set 200kg for 8 reps
Exercise 3
Chest supported T bar rows
Top set 100kg for 14 reps
Back off set 80kg for 21 reps
Second back off set 80kg for 17 reps
Exercise 4
Cable straight bar lat pull-down with D handles
Top set 110kg for 17 reps
Back off set 89kg for 21 reps
Second back off set 89kg for 13 reps
Exercise 5
Cuffed cable pulldowns single arm
Top set 36.25kg for 16 reps
Back off set 28.75 for 20 reps
Second back off set 28.75kg for 13 reps
This mornings back day got nasty back is feeling thick and pumped also wanted to show you guys what low row machine I use I absolutely love this piece of equipment
Exercise 1
Single arm seated cable lat pulldowns
Top set 74kg for 16 reps
Back off set 68kg for 19 reps
Second back off set 68kg for 14 reps
Exercise 2
Chest supported lat low row
Top set 240kg for 8 reps
Back off set 200kg for 12 reps
Second back off set 200kg for 8 reps
Exercise 3
Chest supported T bar rows
Top set 100kg for 14 reps
Back off set 80kg for 21 reps
Second back off set 80kg for 17 reps
Exercise 4
Cable straight bar lat pull-down with D handles
Top set 110kg for 17 reps
Back off set 89kg for 21 reps
Second back off set 89kg for 13 reps
Exercise 5
Cuffed cable pulldowns single arm
Top set 36.25kg for 16 reps
Back off set 28.75 for 20 reps
Second back off set 28.75kg for 13 reps
This mornings back day got nasty back is feeling thick and pumped also wanted to show you guys what low row machine I use I absolutely love this piece of equipment
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