I always used to pre-exhaust albeit with Leg Extension before squats too. I take it you do a bit of cycling/running and knee specific warm up before this? Also, not sure I could do Calves before squats as might find they take a bit of stabilising support for the squats which might be important for you.

Just an observation but could it be down to form on squats as pressure is pressure on the knees and 1000lb leg press is going to give way more stress on the joint than squatting 100kg for example ?

In answer to the question i would think things like non lock out reps , higher reps, shorter rest periods, pre exhaustion should all work.

Tryt this 100kg on the leg press and do 100 deep reps in one set.

Then load up 200kg and do 6 sets of ten reps with ten seconds rest between sets....all reps non lock out and do not lock out your knees or rack the press during the rest periods...all reps 4 seconds down 4 seconds up.

I have a mate who has damaged his lower back and he trains similar to the above and has very good legs.

Seriously have no 'bad' pain through the knees doing the big leg press. 100kg on square and my knees are screaming and there's no issue with quads so I have to stop.

Ill def give the big reps option a go. Makes sense to mix it up and keep shocking legs to make them grow. Also we don't have enough plates in gym so most have to wait to bench and squat lol !!


Tks !!!
Any more tips gratefully taken on board

Great log fella. Really interesting and engaging stuff on the questions and feedback.

Ah I concocted a bulk made meal last night and its really tasty. This is so nb to be able to want to have your meal instead of bland crap

550 g chicken breasts cut into very small pieces
180g brown rice
180g broccoli

Dry fry chicken with a decent dash of nandos flavour of choice - I go for hot peri peri
Boil rice for 30 min
Micro broccoli for 4 min

Then put it all on a fry pan with a little water and some spices

Mix it up and divide into 3 containers to take to work

One at 10 , 1 and 4pm

Sounds nice. Hot peri peri would kill me off though. I am real wuss regarding spicy food

Go for their other milder sauces for the flavour. This is obviously not that great for pre contest prep bit worthwhile if you trying to eat decent

Missus told me she wants more of it so that's def a sign its tasty. We just had a baby 6 weeks ago and she wants to do a first time entry in bikini at the same show as me. Should be good for her cv as she's a level 3 gym instructor.

Wow, congratulations.
Both of you - will be one big family outing.
Enjoy and all the best to you and your family

So I can now see the progress . Frame is squaring out and the shape is poking through the fat that's slowly melting away. My scale weight is still around 223lb but am defeated and harder so I'm happy overall. Ill carry on this week like this and then ill be upping the game and clean calories for a 3 month bling cycle. I'm aiming for 230lb and to be a lot leaner. That will give me 4 months and 34 lb to lose to be under 90kg

Initially ill be doing 2 weeks of strength training between 4-6 reps and the odd 1 rep max. After that ill prob have a go at fst7

I might even man up and put a pic up of current condition

Yeah go on, does it sound like im a wrong un if i say id love to see!?

Pic this morning - 178cm - 223lbs @ about 15% BF - As you can see i clearly need to add mass to my arms and hopefully try for lower insertion of my lats

Ok so I'm pretty much done with few months of conditioning and time for a few month of mass building . Obviously diet will sharpen up and ill be mixing up the training to max the results

bulking-3593.html

Good work mate! Shoulders are lookking good already! Cant wait to see before and afters!!!

Felt like shit at gym tonite. Just not with it or wanting to be there. And it was chest day... May be either

Body tired and wants a break
Didn't eat we'll and was under fueled
Am busting to change my routine and waiting for the squirrel fave nuts to arrive to motive me

What do you guys do on a down day ?

Hey you still went though.
I just accept its part of it. Can not be 100% every day. Dont dwell on it. Be good to myself.

Stims, new music or just crank the handle and turn up, you will always feel better after a workout than before.

Tonite w better. No chattingbullshit at all. Just in headphones and music getting to done. Not 100% but better. Didnt eat so well again today so it's prob lack of correct fuel

I've been of this week too, stressing about work has killed my motivation but went today to nip it in the bud and will go tomorrow first thing and be back on track. We're all human chap

Well my motivation arrived last night.

Next week I begin to put some mass on

Intended solution is

Dbol 30 a day for 2 months
Sust ml Monday
Eqtest 600 .5 ml Monday and ml Thursday
After 2 months will stop dbol and start gh 4iu Mon to fri for 3 months

Mass phase is April may June July and ill be looking for 3500-4000 kcal a day

I'm at 223lb and I want to come out at least 230 but harder than I am now

Then 3 months cutting to get to 196 lb and be in great stage shape

Can anyone critique my course for next fewer months ?

Ok the add mass regime starts today. Started at 224.4lbs clean and dry this am. Want to get to at least 230 and be leaner through the clean eating . Nirvana I know ...
I def feel the cold today and feel creaky through my joints. Its tough being 42 lol . Will fuel up properly today and blast a session tonite to continue the motivation. Just over 6 months to go ....no time like right now to get this shit together . Would hate to get to the show and have the 'if only' thoughts. I want to be the best I can be