Love doing life with you. Happy 10 year wedding anniversary, god willing there will be many more. Love you ❤️

EP 2 of my new YouTube series is live “Build an impressive back” with the man @scottslaman. Scotty has been coaching me for some months now and it’s been amazing. Thank you very much to @in2performance.hq for allowing us to record and have the opportunity to pass on our knowledge to everyone. Click the YouTube link in my bio, like subscribe and enjoy 🤙🏽.

🔹DUMBBELL PUSH WORKOUT🔹 This workout can go either way. If you have a substantial amount of weight to work with then the dynamics of the workout change. If you have a good amount of weight that you can push max efforts with then I want rep ranges to be absolutely pushing to maximum exertion at 8-12 repetitions SA Floor press 2 x 8-12 Alt floor press 2 x 8-10 each arm Fly press 2 x 8-12 Triceps Ext (behind the head) 2 x 10 SA Kick back 2 x 12-15 SA skull crusher 1 x 12-15 Lateral raises 2 x 12-15 Alt front raise 2 x 10-12 each arm If you have weight that is relatively light to medium then execute the rep ranges and sets like this with an emphasis on time under tension TUT, 4-5 seconds on the down phase and 2 seconds on the concentric contraction. SA Floor press 2 x 15-20 Alt floor press 2 x 15-20 each arm Fly press 2 x 15-20 Triceps Ext (behind the head) 2 x 15 SA Kick back 2 x 15-20 SA skull crusher 1 x 20 Lateral raises 2 x 20 Alt front raise 2 x 20 each arm Enjoy!! Fuelled by the best formulated supplements worldwide @ruleoneproteins_au @ruleoneproteins_au @globalnutritionaustralia

Life is too short to choose anything that doesn’t light a fire inside your heart. @culturekings @loiter.clo

REVERSE DIETING!! The biggest mistake people make when being in a prolonged calorie deficit and have reached their ideal lean physique is they don’t reverse diet. I’ve seen it time and time again. People will go and do a 12-16 week plan and then once they realise that being in a substantially low calorie deficit is unsustainable and unrealistic they go and eat all the foods for weeks on end and undo all their hard work and literally go back to a worse condition than what they started 16 weeks ago, I know, I’ve been a culprit before a long long time ago. I mean I would eat buckets of Nutella, the 1kgs ones 😬. My relationship with food was that bad that I’d go through almost a jar a day for 15-20 days straight and eat all the foods I wasn’t eating on my calorie restricted phase. I’d go from 6-7% body fat to 15% so quickly, I’d feel tired, lethargic and de-motivated and thought the only life was being shredded. Reverse dieting is simple. Get to your desired lean body mass then when the time is right bump your calories up to maintenance using carbs as the energy source that is increased. Once your weight stabilises slowly increase carbohydrates by small increments every week to every fortnight. Let your body adapt to the new amount of food slowly not just pounding it with all the foods known to man. Your body is in the best state now to pack on some serious lean muscle and minimal fat if executed correctly. You’ll see your strength go through the roof. Next time around if you’re not being guided by a professional in this field give this a go and watch the magic unfold!!

I live for this! 20 years in and I feel like I’m just getting started.

Yeahhhh!! Try this dumbbell push workout!! This can be performed with some dumbbells at home or in the gym. Dumbbell workouts are great for a number of reasons 👇🏽 1️⃣ Great for creating new muscle stimulus. 2️⃣ Allows a greater range of motion (ROM) 3️⃣ Great for improving stability and imbalances in muscles that aren’t as stable even more so when isolating one side of the body like some of these exercises. This is a chest, shoulders, triceps oriented workout. Fuelled by the best @ruleoneproteins_au @ruleoneproteins Lesssss go! 🔥🔥🔥

Just posted my first episode of my new series on my YouTube channel. Link in my bio 💪🏽💪🏽💪🏽

If you’re not constantly wanting to evolve then that might be the reason why you’ve been stuck in the same rut for all these years. Set yourself a short and long term goal and then execute!

So here it is!! Give this push workout a go and save it to your archives the next time it’s push day. This routine has worked well for me when trying to build mass through my chest, shoulders and triceps. Give this workout a go, swipe left and listen to the full breakdown of how it all goes down. Train hard, eat well, rest up and enjoy 💪🏽💪🏽💪🏽

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Hypertrophy: When muscle growth is spurred on by muscles overcoming external force, external force meaning weights training. There are many methods and forms of weights training but hypertrophy is how you’re going to allow your muscle to grow, get firmer, harder and more shape and get Tankd. All being said your nutrition needs to match your level of training. I see it as 50/50 Diet vs Training, they work hand in hand. Wearing the @tankdwear DRY Gear Gym Singlet 👌🏽