Throwback Thursday to at some point in my last prep. I know the majority of us are extremely hard on ourselves when preparing ( unless your smashing that deludabol lol) , I am never ever kind to myself during preps , but looking back it’s always much easier to appreciate the look and then often even like it . Try to be kinder to yourself in the moment , I will try much harder too :)

Deficit stiff legs at the very end of a heavy pull day = thicccc

In celebration of international chest day , 95kg incline db press x 3 . This was after incline hammer strength press because the hammer machines really don’t fatigue the muscle in the lengthened / stretch position , so I knew I could hit all time pbs on that first and then take a pb on the incline db second. If I tried the other way round I wouldn’t take a PB on BOTH! This is why exercise order is important 😈 . Start with press movements that are hard in the contracted position and then get onto pieces after that don’t , most gyms have Hammer pieces so start with that and then dumbbells second :)

Listen, watch, emulate . The goal is to build muscle right ? So why are you getting distracted by people with no muscle !? Big Ron already walked us through exercise selection and execution , when it comes to being outrageously dense . Listen to how he describes his rows… listen to what he is trying to train when he does them. I absolutely get that using Ron as your justification for things is wild , but I see that moreso towards his volume and training split, not towards his exercise selection and what he is trying to train

First of our 5 new flavours live guys n girls , we have started to add 1kg to the range too, and at £25.99 , is the best value concentrate / isolate blend on the market , enjoyyyyy

300kg x 6 stiff leg , that’s my 6 rep pb , then some rows. Erector werkkkk , do your bent over stuff !! I don’t care what it is, normal dead’s, stiff legs, rdl, rows whatever , just bend over with heavy weight. If stuff hurts don’t do it, just accept you will never have a lower back like @justin_shier

Prime shoulder , 7 and a bit x 6 , 7 and half a side x 5 , the goal of 8 plates a side draws nearer , I am very happy with my training atm, i have surpassed all time strength on every lift I have ever done, so much more to come

Ooosh she is back upto semi impressive strength levels ( I say that as she is a world champion power lifter ) 42.5kg x 4 , 45kg x 3 and then high incline smith 40kg / side, @cai57 is 2 years natty now , so it’s been a real scrap to re progress lifts without that anabolic assistance , but none the less, the way we programme is based on understanding how to become world champ level strong . It will take another 6 months to get the 50kg db moving , but it’s coming and then it’s back into the impressive lifting zone 😍😈

One that I have never posted to IG , I was 8 ish weeks out and 268/269 here . Im living in throwback world atm , just reminding myself what it takes to build this level of muscle . I will give you some insight , I have been up over 300 pounds twice as my start point for preps, and when I have come back down I have always been MUCH bigger , I would get to 280 ish and already be tidy and starting to look alright . I can tell you that those offseasons took everything from me ! Carrying 300 + at my height is hell , It also took me 3.5g total drugs a week and 10iu / day min gh , and then whatever insulin needed to control my BG . It’s a lot of drugs, It’s a lot of food and it takes everything mentally , but it’s so damn fun seeing what the body can do , when your mentally up for pushing it to its limits

Last nights anniversary treat , listening @arvaquartet In Westminster, the whole thing was Hans zimmer pieces , which was truly incredible , im not going to lie , during this performance it made me want to lift allllll the weight from the floor , isn’t it interesting how different music can take us mentally to different places

Normal service of posts resume , ever seen someone row 266kg ? Ye me neither , I tried haha ( 3rd slide ) , but a bit too heavy. First set was 225 x 6 then 245 x 4 . Remember what I use the row for - it’s my erector movement when I can’t dead/stiff leg , you can use it for whatever you want , but to me , it’s a perfect erector stimulus with some upper back love thrown in , whereas to train the upper back specifically - I will use the chest supported row or chest T bar , again, You can use whatever you want , for whatever you want, im simply telling you what I do :)

Happy anniversary to the absolute craziest but most incredible person I have ever met . I have never ever known anyone be as relentless as you in the things you do. If we are in a simulation , they defo fucked up some of your settings because you are defo not normal 😂❤️