Day 111 - 105.4KG As you can see from my weight increase Cal increased my macros a fair chunk this week. Macros: Calories - 3,850 Protein - 250g Carbs - 600g Fats - 50g A nice push up with 100g of carbs/400 calories! It was needed, we are no longer dropping but instead pushing up for another 6-8 weeks depending on body comp. I am still training without legs but the split has been adjusted again, Knees are feeling better so its likely they will be added in slowly from next week. Current Split: Day 1 - Pull (Dorians) Day 2 - Chest & Triceps Day 3 - Rest Day 4 - Back & Biceps Day 5 - Shoulders & Triceps Day 6 - Rest Day 7 - Repeat I will be hitting Day 1 tomorrow, there are BIG further adjustments coming soon so I will keep you updated. Every workout from now on will be uploaded.

Day 102 - 103.8KG Just a quick update on how everything is going. We have had a few hiccups lately, my knees have been playing up even more so leg training is currently a no go at the moment... I got an ultrasound done yesterday and will be having the results soon. I know it wont be anything serious but learning from my past, its best to get the issue sorted before it becomes a serious injury and puts me out for months. I have also booked to get my bloods done, I always recommend doing this at least 3-4 times a year depending on your situation as an assisted athlete. Even as a natural its good to get them done at least once a year if you're competing! It will be interesting to see the results and share them with you. I am currently following this 'bro split' until further notice: Day 1 - Chest & Triceps Day 2 - Back & Biceps Day 3 - Shoulders Day 4- Arms Day 5 - Rest Day 6 - Repeat No Legs:( I am checking in with Cal today and as I'm sure weight is pretty stagnant, there should be adjustments to my macros. Hopefully they will be increasing! I will keep you all updated

Day 94 - 104.2KG BIG NEWS, I have a coach!!! I have now started working with Calum Raistrick (the muscle mentors). Ive always believed that a coach is by far the best option when you really want to progress, no matter how good a coach you may be, its almost impossible to coach yourself. Now that the stress of looking after myself is gone, I have a lot more time to focus on my clients and providing content for the site! We started back up today with a new split: Day 1 - Glutes/Ham/Back Day 2 - Chest/Arms/Delts Day 3 - Quads Day 4 - Rest Day 5 - Upper Day 6 - Lower Day 7 - Arms/Delts Day 8 - Rest Day 9 - REPEAT Macros: Calories - 3,450 Protein - 250g Carbs - 500g Fats - 50g No change in anabolics... Kicked off today with Glutes/Ham/Back Rating - 6/7 :) Cables Torso Twist - 3 Sets - 10 Reps Each Side Hip Abductor - 1 Rest Pause Set - 3 Failure Points. - 12,5,3 Beltless Dorian Deadlift - 2 Sets - Top Set of 5 Reps (280kg x 5), Back off of 10-12 Reps (230kg x 10) Chest Supported T-Bar Rows - 2 Sets - Top Set of 6-8 Reps, Back off of 10-12 Reps - Tempo: 3-1-2 Unilateral Hammer Strength Row - 2 Sets - 10-12 Reps each arm - Tempo: 4-1-2 Unilateral D-Handle Pull Down - 2 Sets - 10-15 Reps Reverse Pec Dec Flys - 2 Sets - 10-12 Reps

Day 83 - 103.3KG Okay, let's recap the past week. I haven't trained at all since my last update on here... I somehow managed to injure my supraspinatus (one of the rotator cuff muscles) in my sleep. Don't ask me how, I think I might have pulled the cover hard in my sleep which has caused a slight tear. It wasn't ideal and waking up at 3am because of the pain also isn't ideal. However, it is what it is and you deal with it! Taking on board what I learnt from my previous back injury, I took the week off completely without even trying to train through it. A deload was due regardless, so it actually happened at a good time (always search for positives). After a week out it has calmed down a lot, I will be leaving any direct delt work out of programming for the coming 2-3 weeks but everything else will remain the same. Today I eased my way back into training with a leg session. I didn't want to put any pressure on the shoulder so I couldn't do any squat variations, just machine work and leg press. I can assure you, this workout is still deadly and will definitely force progression... LEG WORKOUT: Rating - 5/7 Standing Single Hamstring Curls - 4 Sets - 15,12,10, Drop Set (6 & 10) Tempo: 4-1-2 Lying Leg Extensions (Adjust seat all the way back and lean back) - 3 Sets - 10 Reps - Tempo: 2-2-2 Lying Hamstring Curls - 4 Sets - 15-20 Reps Unilateral Leg Extension - 3 Rest Pause Sets - 20,15,12, 12 - Rest pause means using weight that I cannot get the stated number of reps in the first attempt, taking a quick 5 second rest then going again until I complete the set! Leg Press - 2 Sets - 10 Reps - Tempo: 5-1-2 (5 second eccentric makes this exercise extremely hard) This session was decent, but not the same without some sort of squat variation. The pump was arguably better than ever. Give it a go!

Day 75 - 104.7kG Back & Biceps Rating - 6/7 Lat Pulldown - 4 Sets - 15,10,6, Drop Set (8 & 10) Deadlift - 2 Top Sets - 300kg x 1, 285kg x 3 Beltless Dorian Deadlift - 1 Set - 220kg x 8 Front Pulldown Machine - 4 Sets - 15,10,6, 15 Pullover Machine - 3 Sets - 12 Reps - Tempo 4-1-2 Close Grip Pulldown - 3 Sets - 12,10,8 Wide Grip Pull Ups - 2 Sets - 8 Reps (Bodyweight Failure) DB Alternating Curls - 4 Sets - 10,6,4,8 Reps Each Cable Single Arm Curls - 3 Sets - 10 Reps Each

Day 73 - 104KG Macros Update: Calories - 4,000 Protein - 250g Carbs - 520g Fats - 100g Today I want to talk about blood pressure on cycle, something I haven't actually touched on this log but will definitely make a video about it to discuss it in detail. I check my blood pressure 1-2x per week especially when on cycle. It is extremely important because after all, you can't break records if you're dead... I have popped my reading below. This is a good reading for me, the systolic is high which is expected when using supra-physiological amounts of exogenous hormones. Personally I would only get a little skeptical if things elevate into the high 150s so I am happy with this. The diastolic level is lower than what is considered normal which is common in trained athletes as it represents a good level of fitness! This information is worthless if you don't keep track of it regular and don't have a base reading before you initially started using PEDs. Although, if you did make the mistake of not taking an initial reading before starting, Its never too late to start monitoring, just make sure you stay consistent! Its very important!!! LEGS: Today we trained legs, it was a crazy session and I got the whole thing filmed for the site. You will be able to see the full workout on the 'Raw Training Videos' Section!

Day 72 - 103.2KG Very good few days of training, I hit shoulders (day 70), back and biceps (day 71) and then chest and triceps today. Despite the increase in calories my weight as actually decreased so I will be increasing my macros. I will let you know what they are as soon as I make the change

Day 69 - 104KG By far the best session I have had to date! The best thing about training down kicks is bumping into like minded people with experience in this industry. Having guys that really know how to train giving you tips and really pushing you just because they enjoy it as much as you do! Legs Rating - 7/7 Standing Single Hamstring Curls - 4 Sets - 15,12,10, Drop Set (6 & 10) Tempo: 4-1-2 Unilateral Leg Extension - 3 Rest Pause Sets - 20,15,12, 12 - Rest pause means using weight that I cannot get the stated number of reps in the first attempt, taking a quick 5 second rest then going again until I complete the set! Close Stance Hack Squats - 2 Sets - 1 Top Set of 4-6 (7PPS x 5), 15-20 (5PPS x 18) Leg Press - 2 Sets, 1 DEATH SET - 30 Reps, 15 Reps, DEATH SET (500KG x 10, 400KG x 5, 300KG x 9, 200KG x 11, 20 Second rest then 200KG x 10, 10 second rest then 200KG x 11!!!) Lying Hamstring Curls - 4 Sets - 15-20 Reps Lying Leg Extensions (Adjust seat all the way back and lean back) - 3 Sets - 10 Reps - Tempo: 2-2-2

Day 67 - 103.7KG Back & Biceps Rating - 6/7 Another brilliant session with Joe! This one is definitely worth having a go... Front Pulldown Machine - 4 Sets - 6-8, 8,10,15 Conventional Deadlift - 1 Set - 4-6 Reps (I hit a PB of 270kg x 5) Dorian Deadlift Beltless - 1 Set - 10 Reps (230kg) Wide Grip Pulldown - 4 Sets - 12,10,8,6 Pullover Machine - 8 Reps - Tempo 2-2-2 3 Supersets with... Cable Rope Straight Arm Pushdowns - 10 Reps Barbell Bent Over Rows - 3 Sets - 15,8,2-4 (140kg,180kg,220kg) Cable Rope Curls - 4 Rest Pause Sets - 20 Reps Cable Single Arm Curls - 3 Sets - 10 Reps Each Preacher Curl Machine - 2 Sets - 20 Reps Day 68 - 103.9KG It was meant to be chest and triceps, but I attempted 180kg bench press. Thankfully I didn't get injured but I did fail the lift. I had it up half way but my technique was all wrong... Anyway, bench press will no longer be programmed as Ive mentioned before it is not optimal for chest development. The pressure on my head from the strain forced me to call the rest of the session off. I won't be making that mistake again!

Day 66 - 103.8KG Yesterday I hit legs, but despite the hack squat PB it was probably the worst sessions I've had this push up. It was my own fault, I switched exercises around to try something new and it just didn't work. We live and learn... Today - Shoulders & Triceps Rating - 5/7 (I am now using the 7 rating system, if you don't know why, give it a google) Lateral Raise Machine - 7 Sets - 30,25,20,15,12,10, Drop Set (6& 10) Plate Loaded Shoulder Press Machine - 3 Sets - Top Set of 4, Back off of 8, 15 Plate Loaded Lateral Raise Machine - 8 Reps - Tempo: 2-2-2 4 Supersets with... Vertical Shoulder Press Machine - 10 Reps (Quick Pause at the bottom) DB Lateral Raises - 4 Drop Sets - 8 & 10 Reps Reverse Pec Dec Fly's - 4 Sets - 12 Reps DB Kick Backs - 4 Sets -12, 8, 8, 15 Cable Rope Extensions - 5 Sets - 10 Reps - Tempo: 4-1-2 Cable Rope Cross Body Extensions - 3 Sets - 12,10,8 Reps Each Arm

Day 61 - 103.8KG Legs My first ever leg session without some sort of free weight squats programmed. I have to admit I wish I tried this sooner... Initial points noticed: No lower back pain/fatigue, longer last quad pumps, no knee pain despite throwing 7 plates on the hack squats. That was also a huge PB for me as well as leg pressing 500kg for 8 reps. Day 62 - 103.5KG Shoulders & Triceps Average shoulder session with no impressive lifts or PBs this time. Day 63 - 103.6KG Back & Biceps Conventional deadlifts have finally been added back into the program, the road to 700lbs has kicked off in style with a PB of 250kg x8!!! Day 64 - 103.2KG Chest & Triceps Flat Bench Press was added back into the program today but will be taken out immediately. I hit two PBs ( 160kg x 3.5 & 140kg x 9) resulting in zero pump or connection with my pecs... Next session I will tick off 180kg x1 as its been a goal of mine for as long as I can remember. Then we will be focusing purely on chest growth and more than likely be moving back to DB's As my weight has been fluctuation around the same number for the past 20 days I have slightly increased macros: Calories - 3,500 Protein - 250g Carbs - 420g Fats - 90g This is the first change in macros since the push up began...

Day 60 - 103.9KG Brilliant chest session in the books today, hit a few PB's especially on Incline DB press! Chest & Triceps: Rating - 9/10 Incline DB Press - 3 Sets - 4-6 (I managed 75kg x 4 PB), 8, 12+ Unilateral Flat Press Machine - 3 Sets - 4-6, 8, 12 Pec Dec Fly's - 4 Sets - 15,12,10,8 - Tempo: 4-1-2 Seated Cable Chest Fly's - 3 Sets - 12 Reps Bodyweight Dips - 3 Sets - Bodyweight Failure Cross Body Cable Rope Extensions - 4 Sets - 10 Reps Each Arm Cable Rope Overhead Extensions - 3 Sets - 12 Reps

Day 55 - 103.6KG Back & Biceps with Simon AKA 7030Fitness Today I had the pleasure of training with one of the hardest workers and strongest I have ever trained with, not to mention he is natural too! Overall brilliant session, next time it will be definitely be filmed for the site! Day 56 - 103.4KG Chest & Triceps One of the best chest sessions to date, kicking off the workout with a huge PB on DB Incline Press. Managing to hit 72.5KG/160lbs DB's x4 (8 in total with a spot thanks to Josh Evans). Day 57 - 103.7KG Legs Another great session, despite my knees giving me pain like an 80 year old... Thankfully I know this isn't a direct knee problem, my quads are tight which is then pulling on the tendons and ligaments around the knee giving me referred pain. I still managed to hit a low bar squat PB of 240kg x 6. However, I will be pulling squats out of the program until further notice. Ill keep you all in the loop as to why I am doing this...

Day 54 - 103.5KG Great session with Joe today, we used to be training partners back in school. Both on par in terms of strength and size, the sessions were always intense. After not seeing him for nearly three years it was great to catch up and get a great session in as always! Shoulders & Triceps Rating - 8.5/10 DB Lateral Raise - 6 Sets - 25,20,15,12,10, Drop Set (6 & 10) DB Seated Shoulder Press - 2 Sets - 1 Top Set of 4-6 Reps (60kg x 2, couldn't get a grip of them and almost snapped my shoulder:/), 1 Back off of 10+ Reps Plate Loaded Shoulder Press Machine - 3 Sets - 6, 8, 15 Reps Cable Lateral Raise - 4 Sets - 15,12,10, Drop Set (6 & 10) Each Side Cable Rope Rear Delt Fly's - 3 Sets - 8 Reps Each Side (One side at a time to focus 100% on training them equally - Tempo: 4-2-2 Finisher: 3 Giant Sets... Seated Shoulder Press Machine (Narrow Grip/ Front Delt) - 6-8 Reps Seated Shoulder Press Machine (Wide Grip/ Bottom Half R.O.M Only/Partials) - 10-15 Reps DB Seated Lateral Raises - 8-10 Reps DB Kick Backs - 3 Sets - 8-12 Reps Cable Rope Extensions - 2 Sets - 10 Reps - Tempo 4-1-2 Cable Straight Bar Push Downs - 3 Sets - 8 Reps

Day 53 - 103.6KG LEG DAY Rating - 9/10 Standing Single Hamstring Curls - 4 Sets - 15,12,10, Drop Set (6 & 10) Tempo: 4-1-2 Unilateral Leg Extension - 3 Sets - 20,15,12 - Tempo: 4-1-2 High Bar Squats - 3 Sets - 1 Top Set of 6-8 (230kg x 5 PB), 8 (200kg x 8), 15+ (160KG x 17) Close Stance V-Squat - 3 Sets - 8 Reps - Tempo: 5-1-1 Lying Hamstring Curls - 4 Sets - 15-20 Reps Lying Leg Extensions (Adjust seat all the way back and lean back) - 3 Sets - 10 Reps - Tempo: 2-2-2 Standing Calf Raises - 5 Sets - 20,15,12,10,8 - Tempo: 3-1-2 Seated Calf Raises - 3 Sets - 15 Reps - Tempo: 2-0-2

Day 52 - 103.4KG Another great session with a huge PB on incline press to kick off the session. Chest & Triceps Rating - 8.5/10 Incline DB Press - 3 Sets - 1 Top Set of 4-6 Reps (70kg x5. PB), 2 Back Offs of 12 Reps. Flat Press Machine - 3 Sets - 4-6,8,10 Seated Cable Chest Fly's - 3 Drop Sets - 6-8 & 10 Pec Dec Fly's - 3 Sets - 8 Reps - Tempo: 3-2-2 Decline Press Machine - 3 Sets - 10,6,15 Cable Single Arm Cross Body Extensions - 4 Sets - 10 Reps Each Arm Tricep Dip Machine - 2 Sets - 8 Reps Cable Rope Extensions - 10 Reps - Tempo: 4-1-2 4 Supersets with... V-Bar Cable Extensions - 8 Reps

Day 51 - 102.8KG Yesterday I took a rest day after having my hand tattoo the day before, as much as I didn't want the rest it will do me good. It wasn't worth risking infection that soon but we were back at it today. Great back session although I couldn't use straps, rather than blowing my grip with deadlifts I saved them and hit the important isolation work first. I had a great pump and then finished off with paused deadlifts, the aim was to keep the weight light by doing it beltless and paused but I still managed 220kg x 8... Another good session with Jack Jones! Back Day Rating - 8/10 Front Pulldown Machine - 5 Sets - 15,12,8,6,10 Unilateral Row Machine - 4 Sets - 12,10,8,6 Pulldown Machine - 4 Sets - 8 Reps - Tempo: 4-1-2 Seated Cable Row - 4 Sets - 15-20 Reps (Full Stack) Paused Beltless Deadlifts - 2 Sets - 8 Reps Unilateral Preacher Curl - 6 Sets - 20,15,12,10,6,6 Each Arm Cable Preacher Curls - 3 Drop Sets - 10 & 10

Day 48 - 103.3KG Recovery has been insane lately, even after the 300kg dorians yesterday I feel like I could go back in and deadlift today... This is a combination of nailing all recovery variables. Sleeping 8+ hours every night, hitting my macro and micro targets which should be a staple for everyone regardless, supplements such as ZMA, curcumin post workout as well as ashwaghanda pre bed. Also making sure that there is oily fish in my diet at least every other day to get my omega 3s that dramatically reduce inflammation caused by eccentric loading (hypertrophy weight training). Today's Shoulder & Tricep workout: Rating - 9/10 Lateral Raise Machine - 5 Sets - 30,20,15,10, Dropset on final set (6 & 10) DB Shoulder Press - 3 Sets - 1 Top Set 6-8 Reps. (57.5kg), 2 Back Offs 8-10 Reps (50kg) Plate Loaded Lateral Raise Machine - 8 Paused Reps (1 Second hold & squeeze at the top) 3 Supersets with... Shoulder Press Machine - 10 Reps - Tempo 2-0-2 DB Lateral Raises - 3 Drop Sets - 6-8 Reps & 8 Reps (30kg down to 15kg) Pec Dec Rear Delt Fly's - 4 Sets - 10 Reps Cable Rope Cross Body Extensions - 4 Sets - 15,12,10,8 Each Arm - Tempo 4-1-2 Cable Rope Horizontal Extensions - 4 Sets - 15,12,10,8 Each Arm - Tempo 4-1-2 (Set the cable up at head height, face away from the stack. Support your working arm with your free hand and extend away from your face) Cable Rope Extensions - 3 Sets - 15 Reps V-Bar Extensions - 2 Sets - 20 Reps Overall Brilliant session, you might have seen on insta that I maxed out on close grip bench press before moving on to triceps. I wouldn't recommend doing that to anyone, its a great way to get injured. This session is all you need to grow! #TeamPB

Day 45, 46 & 47 - 103.1KG Monday we hit legs, Good session with Jack Jones. We worked up to the heaviest weight I have ever touched with high bar squats, 220kg x 3 followed by 200kg x 10 and 180kg x 15. Also a good PB on hack squats with 6.5PPS for 8! Yesterday was Chest, bringing back bench press to finally chase down and tick off the 4 plate 180kg bench! Kicked things off with 150kg x 6 (PB), 140kg x 5 paused and 100kg x29.5 (so close to the 30 reps but couldn't lock it out... Today was Back, the final session of dorians from this block! Working up to 300kg x 3 (Huge PB), then 260kg x 2 beltless (I didn't realise how much the 300kg taken it out of me), finishing with 220kg x 7 beltless! I'm heading back for biceps later so I will post the full back and biceps workout together tonight