Building The Beast

[Tonkintechnique]

If your shoulders still playing up I can recommend a pretty mean massage therapist in Christchurch bro,Its a guy if that's a problem lol but strong as no mucking around. He'll do it for cheap if i talk to him.

[BeastBuilder]

If your shoulders still playing up I can recommend a pretty mean massage therapist in Christchurch bro,Its a guy if that's a problem lol but strong as no mucking around. He'll do it for cheap if i talk to him.

Not as bad bro buy still not 100% that's for sure, probably about 80-85% I'd say.

Always keen for a good massage therapist bro, no issues on if it's a dude or girl, but most girls even if I say go hard as I end up falling asleep haha.

Sounds good to me though bro, even one session to see how it goes wouldn't hurt. Always in on discounts if they're available, dat expensive lifter life haha.

[BeastBuilder]

17/10

Lats & Biceps

Close Neutral Pulldowns > 85x15, x15, 105x12, x12, 130x12, 145x10, 140x10/90x8, 100x10 (2 sec hold @ btm)

Wide Grip Assisted Pull Ups > -50kgx12, -40kgx12, x12

Hammer Strength Iso Row/Straight Arm Rope Pulldowns > 3 sets of 15/20 - 2pps/55kg

Bent Arm Barbell Pullovers > 30x20, x20, 40x15, x15, x15

Buddy Buddy Barbell Curls > 7 sets of 12 - 30kg (3 people)

Ez Bar Preachers/Cable Rope Curls > 3 sets of 15/15 - 27kg/50kg

Good session yesterday, been awhile since I've done a dedicated Back session as have been doing kt with Bench etc for basically the whole year. Felt good to get some extra volume in on the one day though and to actually tire the muscle a bit more.

Jimmybro came in and trained with me and one of the lads so took it easy on him haha. Nah did well to keep up especially given that he's only just had time off training etc. Feel sorry for him today the poor bastard !

Shoulder doesn't quite like wide grip stuff yet so took it easy on those, the lads were doing full pull ups whereas I got the pussy stand and had it help me up and just focused on a big squeeze and stretch, actually felt real good.

Ended up doing my usual Saturday mobility stuff afterwards just no cardio, thank god haha.

Shoulders, Upper Back, Hips and Quads were the real victims of that. Quads were tight as for some reason so they got raped with the roller. Shoulders are feeling more free and less pain overall which is sick. Only in an extremely abducted and rotated position is it sore across the front, and even then the pain is down to like a 2-3/10 if I tense it hard into that position. So obvs solution, don't do that haha. But helps to know the issue is getting better, but still let's me know it's there the little slut. Narrow grip on Bench is going to be the go for comp I think.

Benching this afternoon so will get some load on it and see how we go !

Just gone four weeks out, hardest week of work about to come !

[BeastBuilder]

18/10

Bench (Chest & Tris)

Bench > 5 sets of 5 - 140, 150, 150, 160, 160

Low Incline DB Press > 30x15, 40x15, 50x15

Flat Neutral Grip DB Press > 50x15, 60x12, x12

DB Flys > 15x12, 17.5x12, x12, x12

Yates Press > 37x25, 57x15, 67x12, 77x8/57x7/37x10, 47x15, x15

Tri Bar Pressdowns > 12plx40, x40, 15plx30, x30, 17plx20, x20

Really stoked with today's session, I was a bit of a girl mentally with the heavier weight given that it was on 160 that I actually hurt myself last time so was lowering the weight really slow and just generally worried lol. But felt all good in the end, comfortable reps even with the fatigue from lowering slower. Will go for 5x5 on Wednesday again, will be a bit heavier and will continue to build all the way to deload prior to comp. Closer grip is working well along with the mobility work.

Accessory work was good as. Did all the DB pressing with no pain or tightness. Tried out the Flys for first time in ages, kept it light and squeezed the hell out of it, good pump and feels good to be getting more able and not feeling so useless anymore, still taking things slowly.

Some heavier Tricep work with the Yates Press as with bringing the grip on Bench in makes my Triceps more important so I will work on some heavy Tricep stuff for the next few weeks to try bring their strength up so it doesn't hold me back come comp time.

Solid session and happy with how it went. Everything on the improve !

[jimmybro1]

I think that high rep workout have me them ligament gains lol. Was really stiff in shoulders

[BeastBuilder]

I think that high rep workout have me them ligament gains lol. Was really stiff in shoulders

Built in Bench Shirt bro lol

[BeastBuilder]

19/10

Squat

Squats > 250x1, 275x1, 285x1, 290x1

Pause Squat > 3 Triples - 200kg

GHR > 10 sets of 10 - BW

GHR Sit Ups > 4 sets of 40 - BW

Reasonable session yesterday, pissed at myself for being a bitch but will explain that.

Squats were feeling pretty solid on the way up, 285 moved well, was depth, definite PB so am happy with that for sure.

Went 290 after this and let myself down. Fucked around a bit at the start trying to center the bar on my back which didn't help with my set up mentally etc but no excuses. Unracked, decent was pretty solid, stayed tight throughout. I don't know why but I reckon I cut it a bit high, no reason other than I was a bitch and was trying to rush it as all my other squats had been depth so not a mobility issue or anything. Actually moved quicker than the 285 due to more mental focus I guess so was pissed cos if I have just sunk it that extra half inch to an inch I would have been in and up comfortably still imo.

Confident on hitting that as a second attmept in my test session in a couple weeks I reckon, just need to get more used to the heavy stuff I guess.

She was a bit of a blood bath with one nostril blowing on the 250 and then on the next three sets both went each time. Looked sick but such a nuisance haha.

Felt pretty light headed, was seeing stars and had to hold myself up after taking my belt off after the 290 so left it there.

Accessories were good, got some reps in. One of the lads did 10x10 Squat and I wanted in on those gains so just did GHR instead, can confirm Hammy pump haha.

So overall a very testing session and proved I need to man up.

Confident on hitting those numbers with ease in a couple weeks given that I need to prove myself wrong. Ain't got no time for bitching around haha

[BeastBuilder]

20/10

Legs

Leg Extension > 4 sets of 40 - 50kg

Leg Press > 4ppsx50, 6ppx30, 8 sets of 20 - 9pps

DB Romanians > 4 sets of 25 - 30kg DBs

Cable Leg Press/Walking Lunges (Double Reps) > 4 sets of 50/15m - 250/BW

Leg Extension/Lying Leg Curl > 4 sets of 35/15 - 10pl/40kg

Wooowww.. So first time trying to hit a 1,000 rep Leg Workout. Mission accomplished but gawd dam.. Feeling it now for sure !

The queezy feeling from lactic build up was just niggling me all session, but managed to keep it bay for the most part. Took a minute or two a couple times during the session just to gather my shit and make sure I kept my lunch haha.

Good work capacity still there. Hit all this in about an hour, so pace was high. I do stupid stuff like this when I'm by myself lol.

Nothing very heavy, am reducing the "heavy" side of things in these higher intensity bodybuilding style sessions as it won't add anything at this stage of my prep. Body is getting ruined enough with the consistent heavy weights, definitely feeling the accumulation of fatigue hard this last week or so. Just generally tired and muscles/joints feel heavy. Definitely overreaching, but this is where I want to be at this stage of prep as I will rebound hard out of a good deload. Still hitting PBs in a fatigued state like this just makes me excited for what's to come !

[BeastBuilder]

21/10

Bench

Bench Press > 5 sets of 5 (Almost) > 160, 170, 180 (4), 170, 160

Overhand Barbell Row > 70x15, x15, 100x12, x12, 140x10, x10

Medium Underhand Pull Ups > 4 sets of 10 - BW

GHR Sit Ups > 4 sets of 25 - 25kg

Band Face Pulls > 7 sets - 30 reps (Done throughout session between sets)

So successful rehab session lol.

Was aiming for the stars as wanted 180 for 5 obvs. Far narrower grip plus still coming back from injury and being an unconfident sack on Bench and lowering it real slow made it a tough ask. I also have a habit of losing tightness between reps on Bench, especially when it's heavy.

Fell 1 rep short, I didn't attempt a 5th so still didn't fail, was no point trying really.

So overall still a PB so can't complain and Bench is looking back on track nearly for comp, will stick with the narrower grip though as I had zero pain last night even at the heavy weights pausing.

Accessories were good, still avoiding the extra pressing as it wouldn't add much for the risk I would be taking I don't think. Plus the extra Back work and Core is probably good for me !

[BeastBuilder]

22/10

Delts & Arms

Reverse Pec Dec > 2 sets of 50 - 35kg

3 sets of 30 - 49kg

Leaning Single Arm Side Raises/Bent Over Rear Flys > 4 sets of 15/15 - 9kg/12.5kg

Standing Side Raises > 6 sets of 25 - 12.5kg

Hoist Side Raises/Cable Upright Row > 3 sets of 15/15 - 7pl/40kg

Single Arm Cable Pressdowns > 2 sets of 20/20/20 - 20kg

Single Arm Cable Concentration Curls > 3 sets of 25 - 20kg

Rope Pressdowns/Alternating DB Curls > 6 sets of 30/40 - 12pl/15kg

Wide Cable Curls/Tri Bar Pressdowns (Non Stop Circuit Style) > 5 sets of 15/25 - 10pl/14pl

Low Incline DB French Press/Barbell Curls > 3 sets of 25/15 - 20kg/40kg

Good session today, just pumping away, nothing special or too intense, just a fair few reps, pretty challenging at some points when the pump gets ridiculous but that's half the fun !

Just getting blood moving and satisfying the bodybuilding/volume trainer in me otherwise I feel like I'm not working hard enough !

About 1,500 reps over the whole session so fair to say there was a good blood flow going on !

Shoulder feels fine after Bench last night. Having the narrower grip makes my Delts take more load when pressing so they were a lil tight and fatigued but definitely a different feeling. Will take them awhile to get back used to being used hard for Benching again.

Been feeling pretty good all week so looking forward to tomorrow, guna be a sick session if all goes to plan !!

[BeastBuilder]

23/10

Deadlift

Deadlift > Three Singles - 310, 330 (Miss), 310

290x3

Romanians > Sumo - 140x10, 160x10

Snatch Grip - 120x12, 140x10, x10

DeadStop Conventional (Lat Squeeze) - 180x6, x6

Yates Row > 4 sets of 15 - 100kg

So totally didn't go to plan today and it was a bit of a wake up call for me. Just goes to show no matter how far you progress, we're all a little gym dumb at times lol.

So warm ups felt okay but not fantastic. Hit my first single and it was harder than it should have been and I wasn't mentally switched on at all. Let my ego get the better of me and chucked 330 on the bar instead of hanging back and just doing technique work with still decent weight which would have still been beneficial. But yea 330 came up quick but technique went out the window basically as I wasn't focused whatsoever. Lost hip tightness, lost leverage, too far over the bar. Came up to my knees and slowed down so quick at top of my knees and that was that. I could hold it there all day but once I get into that position it's impossible to lock out.

Strength isn't the issue given the tightness in my upler body and the speed the bar moved, literally just missed on a technical error which fucks me off even more cos I know I have even more than that in the tank strength wise if I wasn't so sloppy..

So bit of a waste of a session but it's all character building I spose. I know I'll hit more than this come comp time just need to get my head in the game and focus on nailing my technique.

Hit some accessories reasonably hard afterwards to try make myself feel like I'd actually done something, didn't really work, still pissed but f*ck it I'll own it come comp time.

Time to start deloading and get some energy and mental clarity back. Won't be deloading Bench at this stage as have already taken steps back with that and need to get my confidence back under the bar tbh. Plus it's not as taxing mentally or nervous system wise as Squats and Deads etc.

[BeastBuilder]

25/10

Bench

Bench Press > 3 Doubles - 190kg

170x5

Low Incline DB Press > 45x15, 55x12, x12

Low Incline DB Flys > 3 sets of 12 - 17.5kg

Low Incline Cable Pulldown > 21plx15, x15, Stack+Platex12, x12, x12

Straight Arm Pulldown > 14plx20, x20, 17plx15, x15, 20plx12

High Cable Flys/Hammer Strength Iso Row > 3 sets of 20/12 - 5pl/2.5pps

Really happy to end the week on a good note. Pain Free Shoulder had me god dam excited !

190s were moving pretty quick mostly, narrow grip still and definitely working to protect the Shoulder. First time not having Anti Flam etc on it to press in ages and zero pain so wrapt with the progress over the last 2-3 weeks as I thought my comp may have been over before it even started. Am thinking of having around 190 as an opener so big confidence boost today knowing I can comfortably push it around.

Accessories were limited again, just pushing a wee bit more each week out of it volume wise on pressing and Chest work, slowly getting more into it, but still have comp as top priority so don't want to ruin that doing Flys in the gym or some shit haha.

Good pump anyway and fitted in some decent volume with okay weights. Making use of the machines etc since we're at the actual gym on Sunday's still.

Deloading this coming week weight wise but volume etc stays up. Looking forward to the rest either way !

[Skeletor]

Fark you have some massive lifts bro. Good news about the shoulder. What date is your comp?

[Realtalk]

Got vid of 330 mate?

[BeastBuilder]

Fark you have some massive lifts bro. Good news about the shoulder. What date is your comp?

Thanks bro.

Yea hopefully holds out, all seeming positive atm so fingers crossed !

It runs 13-15 November bro. I'm lifting on Saturday 14th. There'll be a live stream for sure, I'll put the link up closer to the time when they suss it.

Got vid of 330 mate?

Lol I did for Coach Lilley brah but sent it to him and then fair to say it didn't last much longer on my phone haha.

I hardly post vids of lifts I get if they don't look how they should have, why would I post a miss in training when I know what went wrong lol

Stalkers would probably just add it to his wank bank haha

[BeastBuilder]

26/10

Squat

Squats > 3 Doubles - 220kg (Wraps tight)

Pause Squat > 3 sets of 5 - 160kg

GHR > 4 sets of 12 - BW

Roll Outs > 4 sets of 12 - BW

27/10

Legs

Leg Extension/Lying Leg Curls > 4 rounds of 30/15 - 8pl/40kg (Non Stop)

Hack Squat > 1ppsx15, 2ppsx15, 3ppsx12, x12, 2ppsx20, x20

Pull Throughs > 5 sets of 12 - 15pl

Seated Hammer Strength Leg Curl > 2plx12, x12, 3plx10, x10, 3.5plx8

Leg Extensions > 4 sets of 20 - 12pl

Good start to the deload last couple of days. Nothing special to report obviously but already feeling a lil fresher, probably partly placebo, partly no heavy as f*ck Squats but it's all positive.

Did my wraps tight, not quite comp tight as Coach will get them tighter at ProRaw but they were as tight as I had them last week for my heavy stuff. Just so I could feel my way down and what it feels like when I hit depth in them. I have a habit of thinking I've hit depth in wraps and rushing up before I have. So getting used to what it feels like is more of a mental thing than anything. All felt good though, tight in the hole and good practice. All easy of course, basically speed squats.

Today's work out again pretty chilled, nothing on what I'd usually do but just got the Legs moving and hit some reps. Added more Posterior Chain work as I wanted to get more blood around there and feel it activating more as this will help me more in comp than trying to build a Quad Sweep lolol.

Quick as pace since it was so light but heart rate definitely got up there for sure !

[BeastBuilder]

29/10

Bench

Bench Press > 3 Singles - 190kg

3 Triples - 170kg

Narrow Grip Floor Press > 120x10, 140x8, x8, 120x10

Overhand Barbell Row > 4 sets of 12 - 120kg

Close Underhand Pull Ups (EMOM) > 5 sets - 10, 10, 8, 7, 5

Pretty happy with yesterday's session. Comfortable reps on Bench, pauses were good and long just practising getting used to heavier weights with a decent pause. Probably open 185-190 so happy with how these were moving yesterday.

Shoulder is feeling okay, managed to get some pressing volume in yesterday with some Floor Press, felt pretty good.

The Every Minute On the Minute sets for Pull Ups were killer.. Will probably implement that more often on other movements too tbh, got a good pump going and kept me on my toes lol and only made it take five minutes rather than me fucking around too much in between.

Given the setbacks I've had with Bench I'm reasonably happy with where I'm at pressing wise going into comp. Will be lighter this weekend then test some heavier stuff out next Wednesday with my Openers/Seconds session

[Tonkintechnique]

Not as bad bro buy still not 100% that's for sure, probably about 80-85% I'd say.

Always keen for a good massage therapist bro, no issues on if it's a dude or girl, but most girls even if I say go hard as I end up falling asleep haha.

Sounds good to me though bro, even one session to see how it goes wouldn't hurt. Always in on discounts if they're available, dat expensive lifter life haha.

 

hey bro sorry been awol,if your still interested he said give him a text on 0211735088 and can just do it from his home or yours so be cheaper

[BeastBuilder]

hey bro sorry been awol,if your still interested he said give him a text on 0211735088 and can just do it from his home or yours so be cheaper

Lol all good bro.

Shot thanks will do for sure ! I've got another massage booked on Saturday but I will hopefully suss something with him before comp too. Works out well will probably continue with them regularly enough to help work through issues

[BeastBuilder]

29/10 (Soz Bench was actually yesterday on Wednesday 28/10)

Delts & Arms

Standing DB Side Raise/Chest Support Rear Raise/Rear Row/Upright Row > 4 sets of 25/20/20/15 - 10kg/8kg/8kg/35kg

Seated DB Side Raises/Face Pulls > 5 sets of 15/20 - 15kg/60kg

Seated Neutral Grip DB Overhead Press > 15x20, 20x15, x15, 25x12, x12

Rope Pressdowns/Lying Cable Curls > 5 sets of 25/15 - 50kg/30kg

Alternating DB Curls/Incline Skull Crushers > 3 sets of 24/20 - 20kg/47kg

DB Concentration Curls/One Arm Overhead DB Extension > 3 rounds of 12/25 - 15kg (Non Stop)

Good quick session today. Pretty easy weights, high pace and high reps just to get some volume in and get blood moving etc, help the body recover over the Deload.

Good pump though, and felt pretty good energy wise so the lighter stuff is definitely doing it's job.

Gotta appreciate the little things when they happen. First time doing any Shoulder pressing in ages, and Shoulder handled it fine. Obvs it's light and went with Neutral Grip but progress is progress. Even though it was bugger all it was probably the part of the workout I was most happy about lol.

Overall feeling okay, still tired in general but getting better.

Light Deads tomorrow, probably up to five plates or so for a few reps, really nail technique.

[BeastBuilder]

30/10

Deadlift

Deadlifts > 3 Triples - 220kg

Romanians > Sumo - 3 sets of 10 - 100kg

DeadStop Conventional (Back Squeeze) - 3 sets of 10 - 100kg

Standing Single Leg Leg Curl > 4 sets of 12 - 30kg

Good Mornings > 3 sets of 12 - 80kg

Seated Cable Row/Cable Pull Throughs > 3 sets of 15/12 - 100kg/60kg

Pretty good session today, felt good, definitely enjoying not having to push the weights, I love hitting heavy stuff but gotta look after the body given that it's pretty good to me mostly.

Deads were quick and easy, form felt on point. Was at the actual gym and had no chalk so the shit bar there ripped my hands apart even with just five plates, probably time to grow some new callouses anyway.

Accessories were fast paced and had a good sweat going. Made the most of having more than just a bar and weights to play with.

Good pump and good flow.

Have been dropping some weight over the last couple weeks as I got a bit heavier than intended, morning bodyweight was 110.7kg this morning so on point for comp, will keep eating as I am and if I get further below then all good I'll just eat in the morning of comp etc, if I'm on the line I'll wait till after weigh in. 700g is f*ck all, even if comp was tomorrow I'd make it under 110kg easy as. So not stressing over weight, just focusing on being my strongest given the injuries etc.

I probably prefer to be lighter so I can eat and just do my usual morning routine without having to wait. But I don't mind either way, with competing on the Saturday I'm the heaviest weight class on that day so I weigh in last at 9am, lifting starts at 10am with the U80kg lads doing their Squats then the U95kg do the same then us, meant to be two hours between weigh in and lifting but given that is takes longer than half an hour per flight, especially as I'm pretty sure there are a few competitors in each class I'll likely have 2.5 hours potentially 3 before I lift which is plenty of time for Hydralite plus sushi etc to fill me up and not make me feel like dick.

Anyway mobility session tomorrow, getting a massage beforehand cos it sick. Generally fall asleep and more of a relaxing thing but does reduce tightness a bit.

More looking forward to next week when I'm booked in with Tonkin's mate, guna be good to get a proper sports/deep tissue massage from a dude with decent pressure no homo lol

[BeastBuilder]

1/11

Bench

Bench Press > 3 sets of 5 - 160kg (Long Pauses)

Close Grip Bench > 3 sets of 12 - 120kg

Incline DB Bench > 45x12, x12

Add Incline DB Fly Superset > 3 sets of 12/10 - 55kg/12.5kg

DB Row > 2 sets of 15 - 40kg

2 sets of 12 - 50kg, 55x12

Bent Arm Pullovers > 2 sets of 15 - 40kg

2 sets of 12 - 50kg

Pec Dec/Straight Arm Pulldowns > 3 sets of 12/15 - 56kg/65kg

Deloadish Pressing today. Don't need to deload it as hard as Squat and Deads but yea wasn't going to gain anything from going heavy so focused on holding tightness with long pauses. Felt good and all reps moved really quick. Shoulder was a non issue again so definitely getting more confident on lowering the weight a bit quicker and sinking into my pauses a bit more.

Accessory work was solo so was quick paced and felt dope. Bit of Chest and bit of Back like usual, am getting to be able to do more and more movements as my Shoulder progresses so am really happy with it and bodes well for comp day and training off season style afterwards.

Had a massage yesterday before gym, was good but the poor girl couldn't really get into much lol. Had her whole bodyweight on her elbows into my Back, Glutes, Hammys etc and I still managed to fall asleep like a phaggot. Still felt good and freed up a lil tightness all over in general so no complaints here.

Am seeing Tonkin's mate on Tuesday so definitely looking forward to that to actually get into the specific issues that I have. Am planning on getting a couple before I go and then book a couple for when I get back as well. Will keep it pretty consistent if he is legit as it's very reasonable and if it helps me get more out of training it'll be well worth it.

[BeastBuilder]

Light 3-Lift with a small accessory circuit on Monday night.

Felt good overall and just got the body moving.

Used my time I usually train today to just go for a walk, reasonable pace, do a bit of foam rolling/baseball rolling when I got home, and then me and the missus went down to Pioneer for a spa and swim around. Was getting cabin fever not training lol.

Love deloads for performance and what it does for my body but I hate them at the same time !

Looking forward to training hard after comp but one step at a time, keep the focus on the next couple weeks for now.

Openers and Seconds session tomorrow night, looking forward to nailing it and building some confidence going into the home stretch.

[BeastBuilder]

Right so last night was pretty 50/50, not happy with how it went but still came away with hitting the right numbers eventually.

4/11

Three Lift Openers/Seconds

Squat > 275kg - Good

290kg - Missed (Halfway up, odd sticking point for me, just wasn't in the game, fucking pissed)

290kg - Good but harder than it should have been given last few weeks

Bench > 185kg - Good

195kg - Good but slow, didn't emphasise pushing back hard enough with the narrower grip, no doubt just slower than it should have been

Deadlift > 300kg - Good

320kg - Good, plates weren't quite lined up tight against collar so pulled unevenly, threw me off and made it really slow. Slower than my 325 the other week lol. Was tired by this stage too as no food.

So that's a brief overview. Got the planned numbers but they weren't as quick or solid as I would have expected or where I need to be at this stage.

Had no real reason to have a bad session so was relatively frustrated to say the least.

Looking back the weights were all heavy and hard but the openers were all easy which is a positive, and in the grand scheme of things it was all up a PB total, 805kg, done in one session. Will have more rest and will have food on comp day so should feel a lot better.

Big rest up for the next nine days and just see how we go on the day. Wasn't the confidence building session I needed but will work it out on the day I'm sure !

Have had to lose a couple kilo over the past couple weeks so diet could be the culprit here with my strength going walk about but have to make weight otherwise it won't matter how strong I am, wouldn't make it onto the platform lol

Have been knocked mentally/confidence wise since injuring my shoulder even on Squats and Deads where it doesn't even effect it so I just need to get my head around everything, rest up properly and trust in my strength and technique.

The work has all been done so just have to see how it goes on the day now. Almost pulled a Ratty Brain Explosion and wanted to pull out but f*ck it have come this far and I know I'm better than that so looking forward to redeeming myself, especially in my own head.

Just got back from a massage. Fucking legit. Best massage I've had in a long long time ! Got into my pecs, shoulders, lats, traps, rhomboids etc really well and explained why he was doing everything, having a pretty reasonable anatomic knowledge it was good to be able to understand what he was saying to me and feel what he meant.

Apparently majority of my muscle bellies and tendons are pretty healthy and balanced, not many trigger points and he could use plenty of pressure without me screaming like a lil bitch. So I was pretty happy about that given that I can't see behind me and don't really focus on training the really small muscles etc.

Anyway will see how the next few days go but won't be anything ground breaking training wise.

[perform.nz]

Damn your one strong mother f**ker, 22 as well? got years and years to build.