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  1. my new lean mass diet

    Just Started my new lean mass diet, Before i post the diet ill just mention that i don't count cals or do the whole macro breakdown thing , haven't done for about 4 years now and this works for me. The diet- Typical supplement Supply: : 1 x WPI 3 kg 1 x BN carbs. 1 x flax seed. 1 x multi. 1...

  2. 4 day split

    G'day, Just thought id post my split, not for the beginner 4 Day Split, 3 Days Off: Monday: Back/Biceps/Abs Back Front Pulldowns: 4 sets x 8-15 reps Barbell Rows: 4 sets x 6-12 reps Dumbbell Rows: 3 sets x 10-12 reps Dumbbell Pullovers: 3 sets x 8-12 reps Hyperextensions: 3 sets x 12 reps...
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