Hey guys so today i had an epic back workout that i will be taking you through my entire workout and how i go about my training this close out from competing. Im currently weighing 92kgs and sitting around 10% body fat. I will continue to manipulate my body to get myself down to around 5% body fat for stage and will be on stage roughly at around 85kg's I'm anticipating which is 3kg's heavier since i last competed with wbff and came 4th...this time I'm getting that 1st place guys!

Back workout from today

4 sets lat pulldowns - pyramid in weight ( start light weight then go heavier each progressive set, then slowly work your way back to lighter weight)
Rep Range 10-15

4 sets straight arm pulldowns SS kneeling one arm lat pulls on cables (SS = Super Set) Rep Range 10-15

4 sets machine pullover - squeeze and hold contraction at the end of every rep - this will help to fire your lats to oblivion! Rep range 10-15

3 sets Pullups - use a hanging grip - let your body hang after every rep for 1 second then hold and squeeze ur lats at the top of each rep as well. Perform this Slow and controlled please. Rep range 6-10 reps

5 sets of rack pulls - increment in weight per set but maintain 10 reps per set.

BICEPS

4 sets alternating dumbbell curls with the fat gripz highly recommended cool little tool to add to your gym bag! Check them out at @fatgripz on Instagram.

THE RELAUNCH FOR SHAVERSHIAN FITNESS AND RESTOCKS OF OLD APPAREL ARE NOW ALL UPDATED ON THE CLOTHING WEBSITE! CHECK IT OUT AND THANKS FOR THE SUPPORT!!

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