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consists of plyo, heavy ropes, medicine balls and sledge hammers. It works about 75 of the time I listen to Pandora and right now its set on a dubstep station. Smith machine will work just fine. I relied on watching videos of ifbb figure shows and did the best I could filming myself and making small improvements each show. 6 weeks out from a show youll find me on the stepmill doing that 6 days a week for about 50 minutes per session. Exercise 3, seated Dumbbell Shoulder Press. I continue stripping the weight until I'm doing as many reps as I can with 5 pounds. I like to use one arm so I'm not inclined to swing the weight to get." Don't use momentum on this exercise.

I mix my own post-workout shake using whey, casein, pure dextrose, Optimum Nutritions Glyco-Maize and glutamine. Once I finally nailed my posing I started winning! I gauge what I can eat during the day as I log items in the app. I wont give away all of his secrets but I basically follow an 8-day split with a 50/50 ratio of training and resting. I like to use one arm so I'm not inclined to swing the weight to get. I was drawn to his program because hes not fancy and believes in old-school bodybuilding fundamentals with intense lifting and heavy loads. I start with 25-pound dumbbells and do at least 4-5 reps with them.


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