2008 INBA Novice Mr Australia 1st Place
2010 ANB Mr Victoria Overall Champion
2012 NABBA Mr Victoria Class 2 1st Place
2012 IFBB Mr Victoria Under 90kg 1st Place
2013 IFBB FitX Male Physique Last Place
60min - 90min
|Back||Shoulders & Calves||Rest||Arms||Legs||Chest & Abs||Rest|
All with no belt, straps or wraps:
Bench = 140kg x 6
Squat = 150kg x 8
Deadlift = 180kg x 10
Speed/brisk walk - LISS cardio.
Bench, squat, deadlift. I enjoy the exercises where you get to use the most weight.
Concentration curls, pec-dec, machine curls. They are just exercises I feel are less effective than many other options.
2 x 4 hour blocks, so 8 hours all up.
Progressively overload, use full range of motion and keep constant tension on the working muscle.
BULK and then reluctantly cut.
This is diet I followed for the 2012 competitive season:
0530 – Breakfast: Chicken breast, brown rice, chili, salt, pepper.
0930 – Pre Bed: Salmon, lettuce, celery, tomato, mushroom, nuts, seeds.
1430 – Pre Workout: Kangaroo, brown rice, chili, salt, pepper.
1700 – *Pre Workout Shake: WPI, BCAA’s, creatine.
1710 – *Intra Workout Shake: BCAA
1830 – *Post Workout Shake: WPI, BCAA, creatine, dextrose.
1850 – Post Workout Meal: Kangaroo, potatoes, chilli, salt, pepper.
2200 – Dinner: Chicken/beef with steamed green vegetables or salad.
0030 – Pre Bed: Eggs, salmon, salt, pepper.
Taper them down. No keto.
Constantly wanting to devour whole bakeries.
My off-season breakfast; rice, yogurt cottage cheese, berries, banana, honey and cinnamon.
Thai beef satay with vegetables and coconut rice!
WPI, creatine and dextrose. I feel that they aid my performance/recovery.
Injuries from track and field/Australian rules football.
In the gym, just tryna get massive.
The successful people of the world.
Routine. Honest. Consistent.
Eat, work, train, sleep… What else is there?
Do the things that bring you joy.
Australian rules football. I used to play footy and miss the physicality of it immensely.
Too big for last words.