This is something that me and my coach came up with. trying to go in fuller this time around and destroy it! Hes building his rep with me and one more athlete since his pros all compete is wbff. I want to go up there to where i dont need a mainstream over priced team by my side to win. Look so good to where they cant deny me the win. Sharing this with you guys! Remember this is what ill be doing so if you want to give it a shot adjust it to your body! Would love to hear what all the vets and the eroids fam have to say about this! keeping that student mind set.

First thing in the morning
- 1 cup black coffee
No cardio yet

Before breakfast have 1 tablespoon fresh lemon juice and 1 table spoon raw unfiltered apple cider vinegar in warm water not hot, 250 mg alpha lipoic aci

Breakfast
1. 8 egg whites
1 WHOLE EGG
20g oats raw measure
2.160g chicken
1 /2 cup cooked white basmati rice
1cup brocoli
3. 160g chicken
150g potato
4. 180g Kwan beef steak
1 cups cooked basmati rice
5. 160g chicken
1/2 cup cooked white basmati rice
Salad

During work out ill be sipping on this mix (finish 15 min before end of workout)
40g cyclic dextrose
10g EAA
15g BCAA
immediately post work out 40g whey isolate
10g glutamine
Wait 25 min then have 10g cyclic dextrose
Wait 45 min and have meal 4

Shoulders
- Standing rack press (military)
5reps 5sec break 5reps 5sec break 5reps x 4 sets
- Lateral raises seated 4x12 , machine press behind lower for 15 second and raise for 15 second then pump out 5 reps repeat this 3 times to make up 1 set do 3 sets like this
- B/B front raise (raise to eye level and hold for 1 second)
- Bent over lateral raise 4x8 superset with spidercrawls up and down 3x

Bis n tris
- D/b bicep curl ( 2second descent) 8 reps superset with hammer curl 10reps ( keep arms closer to yout side. Do 4 sets of this superset
- Ez bar curls (8reps) superset straight bar curls (10reps) bringing the bar only half way up. Do 4 sets of this super set
Tricep rope pusdowns pump out 15 reps no flexing superset bench dips ( 3second descent) to failure do 4 sets of this superset
- Skull crushers( make sure u take the bar behind you head)12 reps super set with close grip push downs pump out 15 reps no squeezing do 4 set of this superset.

Legs
- Lying leg curls 2warm up set 20 reps the 10,8,6,6 straight after the last set of 6 do 25 partials
- Squats onto bench 2 warm ups , then 10reps rest 45 second10reps rest 45 seconds continue like this for 10 sets
- Leg pres 20, 10 , 8 , 5 increase weight as you go along with 20 second rest between each of theses sets between do this 4times( have 1 minute breK after each of these large sets)
- Leg ext 1 set but it is a quadruple drop set 10reps at then drop x4
- Then b/b stiff leg deads 3x10

Back
- Rack deads 2 warm ups , then do 2x5 then with that same weight that you did the 5 do 10 singles with 10 second breaks in between
- Chins try get 8 reps on each of these they are all tri sets, but each time you start the triset u start with grip you did end and finish with the grip you started your last set with. So start narrow, then medium, then wide next set medium wide narrow....
- Base pulley row pull in over 15 second and take out over 15 second then pump 5repeat this 3 times that's one set , do 3 sets. Then close grip 30, 20, 10

Chest
Machine press full movement all the way back all the way out , sqeeze for 2 seconds then back again. 3 warm ups then 4x8
- Incline smith press take 3 sets to find a difficult 6 then once uve found it do 4 sets superset with fly press (12 reps)
- Slight incline db press 4x8 , then stretch push ups keep your head looking forward let your torso touch the floor 3 sets to failure. Calves. Standing 3 warm ups then 10reps 10 pumps 10 reps 10 pumps 10reps 10pumps do 3 sts like this the 2 x30 on seated calf stay in continuous tension range

Abs 2x week
Hanging leg raises 3x failure
Rope crunches 3x failure round 20reps

Calves 2x week
1sr session
Standing raise 10 full reps follows by 10partials out of the bottom do 6 sets
2nd session
Seated 6x20 reps full range