Okay, didn't get to where I wanted to, but I'm better than I was when I started out.

As most know, there's a big meet at the Pro Nabba Universe in late October.

Rilla, Rab, GB, Temper and The Pirate with be there. Gym Pig should also turn up and perhaps some more.

Therefore, I want some half way decent abs really and better gunnage. Is that possible? I think so; but what's more important is having fun whilst training.

Here I go again:

Sunday 3 July 2011- Arms

Watched a Lee Priest Video thins morning, so a lot more volume than normal...

CGBP: 70x10,100x3,120x3,100x4,80x10

Cable Curls to forehead: 17.5x20,20x15,22.5x15,25x15

Superset

A1: Rope pulldowns: 20x12,22.5x12,25x12
A2: Cable Curls: 17.5x12, 20x12, 22.5x12

Dips: BW 12x4sets

Dead Stop Cable Spider Curls: 12.5x10, 15x8,15x8,12.5x10


Superset:

B1: DB Curls: 18x12, 22x10, 26x8
B2: Triceps Press ups: 3 sets of 20

Overhead cable Triceps Rope Extensions: 22.5x15x3, 27.5x12

Hammer Curls: 26x8x3

Comment

Holy volume batman!

Hehe, good work.

Lee Preist had a great volume Arms split that I used to follow but took around 90mins. Can post it up if I can remember it all.

Looking forward to it

Weeman will be giuding me into it with "whatever it takes" at the motto

Rab wrote:Looking forward to it

Weeman will be giuding me into it with "whatever it takes" at the motto

I'm gonna e-mail my mate Lee Priest and ask for a routine...

Routine or protocol?

Rab's taking this more serious than the brits.

Rilla wrote:Routine or protocol?

Rab's taking this more serious than the brits.

Lee Priest would never help any one with drugs, plus he takes eff all as he doesn't need them!

My back, where the fat is in the main, so that needs some work to improve it.

Best way to sort that is to try and limit how much water your body holds. This can be done with the combination of lowering body fat and restricting and/or being selective on carb sources. The more you can restrict sugary and starch sources the better.

Rab,

I have more help than you mate- Lee Fucking Priest!

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Pro Lee Priest Posted Yesterday @ 7:48:14 PM
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Posts: 977, Visits: 8,826 Hey hope your contest prep is going well....anymore info you need just let me know..am here to help you anyway i can..

Lee Priest

When people who don't even know you hate you- Then you know your the best
Message #896

Does Lee drop by your house with an entire pharmacy every now and then? If not, I'd say Rab still has the upper hand on the assistance front.

Rilla wrote:Does Lee drop by your house with an entire pharmacy every now and then? If not, I'd say Rab still has the upper hand on the assistance front.

I have genetics and a brain, two things Rab lacks....

I have the persistance of a hungry hyena, equally as ugly and annoying also

Plus i have a pharmacy worth of drugs at hand which im willing to use without any consideration to my health

I think you should use that pic on facebook. The light really brings out the different shades in your highlights.

Picked up the Tren Cough I see as well...

simon m wrote:

Rilla wrote:Routine or protocol?

Rab's taking this more serious than the brits.

Lee Priest would never help any one with drugs, plus he takes eff all as he doesn't need them!

My back, where the fat is in the main, so that needs some work to improve it.

I thought that was a picture of Galtonator

If galt had a 47" chest, 17.5" arms and a 10" cock that would be the picture

Tuesday 5 July 2011 - Back

BW Chins: 5x3

Iso Rows: 90x8,130x8,170x8

DB Rows: 52.5x6x3

BW Chins: 4x3

Straight Arm Pulldowns: 22.5x10x2

Reverse Seat Iso Pulldowns: 100x6x2

Cable Rows: 95x5, 85x7

Comment

Dreadful traffic which meant I didn't have long as I have to pick my daughter up on a Tuesday, but good workout in under 30 minutes

cleaver wrote:
I thought that was a picture of Galtonator

Galtonator back circa 2005 in the MP days

Get it right up ye Simon

Rab wrote:

cleaver wrote:
I thought that was a picture of Galtonator

Galtonator back circa 2005 in the MP days

Get it right up ye Simon

You've over stepped the mark now cvnt. Those are wing like lats narrow boy . They're also very thick.

I'm so gonna do you in Southport...

Seriously, you look like Galt.

Wednesday 6 July 2011 - Shoulders & Biceps

DB Side Laterals: 12x10,14x10,18x7

Bent Over Laterals: 12x12,16x8x2

Iso Ischemtic Shoulder Press (weight Per side): 30x15,50x10,65x10,50x10,35x15

DB Front Raises: 14x12x3

Cable Curls to forehead: 25x10x2

DB Spider Curls: 16x8,20x8

DB Curls: 26x6x2

Cable Curls: 25x12x2

Hammer Curls:30x6,24x7

Comment

Haven't trained shoulders directly that regularly due to injury, however, if I'm careful and dont' go too heavy I should be fine and see some good growth.

Biceps still ached from Sunday, but wanted to train them again regardless.

thats a lot of curls Scott

cleaver wrote:thats a lot of curls Scott

cvnt

Saturday 9 July 2011 - Chest

Incline DB Press: 30x8,42z6,50x8,50x7,50x7

Incline Flys: 24x10,40x7

Dips: BWx6,+25x7,BW12

Comment

Hardly any sleep last night as an abscess has formed in the root of the tooth, so in lots of pain, so did well in the circumstances.

That's a whopping 9 sets!