alright big boys here is me in 2011 looking like a dick (on the left obviously):
![Image](http://i.imgur.com/rgFyg47.jpg)
and here is me from tonight looking like a dick
![Image](http://i.imgur.com/RkJWGsSl.jpg)
![Image](http://i.imgur.com/AYvKWoyl.jpg)
Current routine is:
Monday
Back Squat up to heavy set
High Bar Pause Squat 3-5 x 3-5 reps
Leg Extension Holds 3 x 30-60s
Bulgarian Split Squats 3 x 10-15 el
Tuesday
Press up to a heavy set
Press 3-5 sets x 7-10 reps
Lateral Raises 40-50 reps
Rows OR Chins 30-80 reps
Wednesday
Front Squats up to a heavy set
Front Squats 3-5 sets x 3-8 reps
Leg Extension Holds 3 x 30-60s
Bulgarian Split Squats 3 x 10-15
Thursday
Paused Close Grip Bench up to a heavy set
CGBP Touch & Go 3-5 sets x 3-5 reps
Chins OR Rows 30-80 reps
Band Pushdowns 5 sets x 15-25 reps
Friday
Deadlift up to a heavy set
Deficit Deadlifts 3-5 sets x 5 reps
SLDL 3-4 sets x 6-10 reps
Bulgarian Split Squats 3 x 10-15
Saturday
Paused Bench up to a heavy set
Paused Wide Grip Bench 3-5 sets x 5-7 reps
Chins OR Rows 30-80 reps
Diet: Breakfast: Porridge / Lunch: Meat, carbs, veg / Dinner: 6 eggs-2 bacon-veg-toast
Pre-workout: Caffeine
Intra: Cranberry juice and creatine
Post: Chocolate milk
![Dat Ass :datass:](./images/smilies/standard/icon_datass.gif)