I bet half of you didn't even lift today

[SF1900]

Thursday: Shoulders

Machine side raises: 6 sets
Front cable raises: 6 sets
Hammer strength presses: 6 sets
Upright rows: 6 sets
Shrugs: 9 sets

Followed by a 11 mile jog

Friday: Chest

Incline Flyes: 6 sets
Incline cable presses: 6 sets
Hammer strength presses: 6 sets
Dumbbell presses: 6 sets
Dips: 9 sets

Followed by two hours of swimming

Saturday: Back:

Wide Grip Chins: 6 sets
Hammer strength rows: 6 sets
Low pulley rows: 6 sets
Machine pullovers: 6 sets
Medium grip pulldowns: 6 sets
Hyperextension: 9 sets

Followed by a 40 mile bike ride

lol I did do 40 minute cardio each session!!!!

[SF1900]

[Rambone]

lol I did do 40 minute cardio each session!!!!

Rory must’ve been very jealous over your obsession with lady iron

[SF1900]

Rory must’ve been very jealous over your obsession with lady iron

Actually, Rambone, Rory totally supports my health and fitness journey and sometimes comes with me to the gym.

He's so playful at the gym. I love him so much!!!

[Rambone]

Actually, Rambone, Rory totally supports my health and fitness journey and sometimes comes with me to the gym.

He's so playful at the gym. I love him so much!!!

 

[Rambone]

I forgot to put 25 minutes of posing post-workout

[ThisisOverload]

Weren’t you 198 on stage?

With 20 lbs still to loose.


https://contests.npcnewsonline.com/contests/2021/npc_south_carolina_excalibur/brian_wood_hankins/index.php

Those pictures tell it all.

He was 15-pounds heavy.

Let's not forget his last failed attempt to compete, he took amphetamines before bed in order to "dry out".

Then was "too weak" to drive a car.

And here he is giving people shit for following the proper protocol to compete.

[robcguns]

15 sets low incline bench press 145-205.reps 50-12.
 
Walked 9 miles today.

[illuminati]

Weren’t you 198 on stage?

With 20 lbs still to loose.


https://contests.npcnewsonline.com/contests/2021/npc_south_carolina_excalibur/brian_wood_hankins/index.php

I give him his due he got on stage, Honestly if he had any friends or someone to view him They'd of said not to.
Complete lack of any x frame shape, wide waist & semi fat / bloated.

And his muscle size & shape looks no better or worse now.
Yet He see's a Frank Zane beating Physique !!
Utterly Delusional - its a real insight into a Delusional mind in real time
here on Getbig, yet were all haters & are Envious of his Muscular build & size
  - NOT

[IroNat]

Bhanky is no Bhanky.

[ChristopherA]

How long ago was that contest Bhanky did? For all his talk he's made no improvements and now he's torn another muscle. All the force feeding, taking a trt dose 3x the normal amount, anadrol, etc. All for nothing. Fuck man, just stop the bullshit and just be healthy

[robcguns]

15 sets of ez bar curls 85-195 reps 50-1
Superset
15 sets NGB 145-205 reps 50-8

7 sets wrist curls
Superset
7 sets reverse wrist curls

5 sets ab wheel 20s

Got some walking todo.

Have a great Sunday boys.

[SF1900]

Today

Bicep

Lying cable curls: 4 sets
Standing cable curls: 4 sets
One arm preacher curls:4 sets
Hammer curls: 4 sets

Triceps

One arm pressdowns: 4 sets
Rope pressdowns: 4 says
Machine extensions: 4 sets
Cable kickbacks: 4 sets

30 minutes of cardio

[BigRo]

no last refeed day
I have 60gms of carbs a day normally, Saturdays I eat added carbs
Today 500gms oats, 4 slices toast with jam
pub meal gammon and chips, also ate my wifes sirloin she didnt want, large bowl frosted sugar cereal
Bloated now.
It works for me I am still full and get great pumps in the gym, dont get fatigued

I will add some carbs in the last 4 days before contest but not a lot, probably 200gms a day

I see, 60gms of carbs is very little. Is that just the final month or do you stay with that for longer?

[BigRo]

Water getting cold now but very wild feeling.

[robcguns]

Today

Bicep

Lying cable curls: 4 sets
Standing cable curls: 4 sets
One arm preacher curls:4 sets
Hammer curls: 4 sets

Triceps

One arm pressdowns: 4 sets
Rope pressdowns: 4 says
Machine extensions: 4 sets
Cable kickbacks: 4 sets

30 minutes of cardio

But SF are you freaking HUGE?

[SF1900]

But SF are you freaking HUGE?

Rob, I’m freaking massive!

[IroNat]

Thursday: Shoulders

Machine side raises: 6 sets
Front cable raises: 6 sets
Hammer strength presses: 6 sets
Upright rows: 6 sets
Shrugs: 9 sets

Followed by a 11 mile jog

Friday: Chest

Incline Flyes: 6 sets
Incline cable presses: 6 sets
Hammer strength presses: 6 sets
Dumbbell presses: 6 sets
Dips: 9 sets

Followed by two hours of swimming

Saturday: Back:

Wide Grip Chins: 6 sets
Hammer strength rows: 6 sets
Low pulley rows: 6 sets
Machine pullovers: 6 sets
Medium grip pulldowns: 6 sets
Hyperextension: 9 sets

Followed by a 40 mile bike ride

Wow.

[IroNat]

Rob, I’m freaking massive!

As big as Bhanky?

[joswift]

I see, 60gms of carbs is very little. Is that just the final month or do you stay with that for longer?

I was also eating 250gms cooked rice but dropped that a few weeks ago.

I always thought that I had to have carbs because when dieting I frequently suffered from sugar rushes (low blood sugar)
After speaking to a nutritionist is said I seemed to very very insulin sensitive and my body over produced insulin as such eliminating the carbs and putting my blood sugar too low.

Now on 60gms carbs every 24 hours my body seems to cope well
I do feel the carbs as I start getting warm and my temp goes up almost immediately when Im eating the oats.

[SF1900]

As big as Bhanky?

No one can compare to half truth Hankins.

[deadz]

Legs:
Bike 10 minutes

leg press 4 sets
leg ext 4 sets
bb squats 4 sets

unilateral leg curls 4 sets
db Romanian deadlifts 2 sets

ad and abductor 4 sets ea.

calves 4 sets

10 minutes on bike

[joswift]

You competing again next year?

[robcguns]

Rob, I’m freaking massive!

Ok ,just checking.

[pamith]

I worked out earlier