smurphy
Top Contributor
Good to see you back Ben
Get it posted mate, it'll give you motivation to work your arse off!Also took a start picture, fucking assholes, surprised my Mrs hasn't sacked me off [emoji51] not posting it until I'm looking a bit better cos it's embarrassing
Decline press...great choice. Much better than flat press(in my opinion)Cheers @smurphy
So plan going forward, trainings going to be simple push/pull/legs split, getting it back to basics and what worked best for me a few years ago. Adding calves every session to see if it might trick them into possibly growing one day
Push
Incline DB press
Decline BB press
Cable crossovers/pec dec
Seated military press
DB lat raises
Dips
Standing calf raises
Pull:
Deadlifts
DB rows
Lat pull downs
Hyperextensions
DB bicep curls w/ various grips
Seated calf raises
Legs:
Hack squats/Front squats
GHR's
Leg extensions
Lying ham curls
Lunges
Seated calf raises
Cardio is going to be 1 hour every day I'm not weight training so 4 times a week.
I've not sat down and worked out a diet yet but more than likely I'll go back through my emails from when I was working with @Con and utilise those diet plans as they worked a treat
Get it posted mate, it'll give you motivation to work your arse off!
Decline press...great choice. Much better than flat press(in my opinion)
Good to see you back mate. [emoji106]
Good to see you back son!!!
Good thank you. Like yourself had a bit of a change in focus for a while few holidays and some hill walking but back at it now. Stick to it and I will come back quickly. Will follow follow alongCheers chap, how's things?
Good thank you. Like yourself had a bit of a change in focus for a while few holidays and some hill walking but back at it now. Stick to it and I will come back quickly. Will follow follow along