to the man who got kicked out of law school for fraud...
can you read moron- here is my programme
my current programme
I've been seriously ill from april to november this year. shit happens. but i am back training now. no juice at all until say feb/ march next year. i trust the medical people who have kept me alive not some woman beating bullshitter who got thrown out of law school.
I currently train with 2 lads who compete- one at pro level one high up amateur. none of us does bad form or one rep maxes because we arent powerlifters
sat- back
pullover machine
single arm parallel pulldown
t-bar row
seated row
shrugs
facepulls
all for 2-3 sets high rep warm ups then 2 sets drop each movement
monday- legs
again zero rep half squats are of no interest we are looking to grow tissue and develop the muscles
leg press- 3 sets 30- this is a warm up but each rep is 4 second neg, 1 second drive no pause at top
leg extension
smith front squat 3 supersets 15-20 each set
adductors
abductors- 3 supersets
pendulum squat- 2 x 15
one leg standing leg curl- 2 x drop
seated leg curl 2 x drop
calf raise 5 x 20
weds- upper body ex back
pec flyes/ incline smith 3 supersets
decline bench panatta 2 sets
seated side raise 3 sets
seated front raise 3 sets
rear delt flyes 3 sets
dumbell curl 2 drop sets
seated tricep press/ dips 2 supersets
hammer curl 2 drop sets
thats it lifting wise.
I do 7,500 steps a day upping to 10,000 january
I will not be getting a gaycycle or a hair transplant.
I box 2 sessions a week. I do one muay thai session- these are done with an eye on heart rate etc etc etc.
there we go. losing fat and gaining muscle back nicely.actually enjoying not being on anything. key for me is cardio health and maintain as much muscle as i can while off. the doctors said my 'elite levels of muscle mass' there words not mine compared to the average 40 plus year old have meant i was able to fight the lung infection, huge inflammation and heart failure I suffered.
I am on the road back and josh has been a great help with his contact as have many others off here.
my goal is simply to get healthy and train. I may well do some form of competition. maybe muay thai maye an over 50's.
enjoying it all again. enjoying life again.
that being said even at my lowest ebb i'd kick hankins to fucking death. its great how his entire facebook is moaning like a bitch about get big. theboard he tried to close down. however the thunderdome isnt like law school brian- it doesnt just disappear.
and brian I am at prophecy. in case you ever decide to come over and 'train'. hahahha. finally my workout would break you brian. god knows what SC and kranks amongst others would do to you.
now enjoy your holiday without your wife.
Brian did you enjoy your birthday alone?your wife didnt even acknowledge it!!! hahaha
