few pics

year 12 formal pants

(size 40)

8 months, sorry I don't look massive.

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my plan atm.

Hey guys I've been training much harder past 2 weeks due to fact Defqon is 3 weeks or so, Been killing myself at the gym, 5 days at the moment.

Here's my plan I'm doing at the moment.

(Warm up 5mins for everyday)

Monday Chest and Triceps Day

1) Dumbbell Press (2sets 10 reps 22.5kgs) (2sets 10reps 20kgs)

2)Decline Dumbbell Bell Press (4sets 10 reps 17.5kgs)

3)Bench Press (not big fan of benching tho) (max weights with out support for 3 sets 10reps)

4)Incline Flys (3sets 10reps 12.5kgs)

5)Chest Machines 'too cool down' ( Max till fail)

6) Ropes Pull down (4-5sets till fail)

7) Seated Triceps Press (3sets 10reps 12.5kgs)

8)Treadmill/Skipping (High Intensity 15mins)

Tuesday Back and Arms Day

1)Lat Pull downs (4 sets 10 reps 4o kgs)

2)Dead Lifts (1 set 10 reps 20kgs) (1set 10 reps 40kgs) (1set 10 reps 60kgs) (1set 10reps 80kgs) (Till fail 90kgs)

3) Cable Rows ( same moment as the row machine, but using the cables adjusted to mid body level) (3 sets 10 reps)

4)Bent of Barbell Rows (3sets 10reps 25 or 30kgs)

5)One Arm Rows (3 sets 10 reps 20kgs)

6) 21 Barbell (3 Sets 21)

7) Hummer Curls (3sets 8reps 8-9Kgs)

8)Treadmill/Skipping (High Intensity 15mins)

Wednesday Leg's Day

1)Dumbbell Lunges (warm up) (3 sets 16steps or so)

2)Leg Press ( 1sets of 10 reps 80kgs) (2set of 10reps 90kgs) (1set till fail 100kgs)

3)Seated leg Curl (4sets 10reps)

4)Seated Hamstring Curl (3sets 10reps)

5)Squats till fail

6)Treadmill/Skipping (High Intensity 15mins)

Thursday Shoulder's Day

1)Arnold Dumbbell Press (3sets of 10reps 15kgs)

2) Military Press (3sets of 10reps 17kgs)

3)Dumbbell Lying Rear Lateral Raise (3sets of 10 reps 15kgs)

4)Dumbbell Shrugs (3 sets 10 reps 20kgs)

5)Front Plate Raise ( 3-4sets 10 reps 15kgs)

6)(everyweek I would choose 1-2 of the next few to do)

Side Lateral Raise

Front Dumbbell Raise

Seated Bent-over Raise

Dumbbell Fist Pump ( lol)

8)Treadmill/Skipping (High Intensity 15mins)

Friday we drink we Party ;)
Alcohol is a muscle killer REMEMBER that drinking weekly will slow your muscle building, and will make you FAT lol!

Saturday Cardio Day (depending on how I feel , due to the night before)

1)Running/Walking (High Intensity 10mins)

2)Cross Trainer (High Intensity 10mins)

3)Skipping untill wanting to go home!

Sunday is church day

1)Hope he forgives you!!!!

2)Pray to get bigger before Defqon1!!

3)Pray 2012 won't happen!!!

And it all starts again. .

This my plan okay guys, you can use it , you don't have to!

Just advice man! YOU CAN DO WHAT THE FUCK YOU WANNA DO

check out my newest clip =)

http://www.youtube.com/watch?v=asbh-ydrqao

RIP ZYZZ

hated by some, loved by many. . .

This week rumors were going around that bodybuilder and a facebook/ youtube sensation 'Zyzz' past away at Thailand due to heart failure or some sort, which was found in a Sauna .

http://www.dailytelegraph.com.au/news/sydney-nsw/facebook-favourite-and-aspiring-model-aziz-shavershian-22-dies-in-thailand-sauna/story-e6freuzi-1226111960086

I still remember that day I was doing some facebooking at Phat office, And a friend of mine said do you know 'ZYZZ' and I said who the fuck is that cunt, I watched the clip on YouTube, and said to myself "FAURRKKK!, I wanna be big and walk around with my shirt of at festival and dance like him". I notice people start saying "you mirin, come at me?, you jelly? for weeks and weeks lol!

January came I got to meet Alex and I started my gyming life , working towards Zyzz!

every week I used watch him on YouTube and keeps motivating me, at one stage I had picture in my phone of a person who inspires me to train harder, despite he was on steroids, did not make me think "If his on it, Im going on it too"

Not at all, did'nt bothered me , like who isn't on it now days? which body builder didn't use it? Arnold? Ronny? everycunt don't you worry, Arnold was a poster boy for steroid use for god sake.

You could say Zyzz was the Australian poster boy for steroids , does not bother me.

So stop hating peope and saying his cheating. why? do you think he injects it in and sits around and just get big? matter of fact people on Steroids train x10 harden than anyone, they still do the longyards!!

I've really spoken to him once at Zaia, while he was with a mate of mine George in the smoking area which they were off there face and shit, I told him i would see him at Defqon/ Stereo and to remember me the 'clubslut'.

DEFQON ONE IN ONE MONTH

DEFQON ONE is around the corner that means train hard and diet !! so I've decided to jump on a new program which I've written up. Pretty much different bodybuilders and Athletes workouts and mix and much!

until next time , cya!