Bf estimate please guys

Taking a break in December-will start fresh in January-going to be a 20 weeker blast.

Two progress pictures after 2 months of fst and time under tension training bf at 12% whooyoo thanks for the training advice must go to pyro thanks bud

Great progress

Tmuscle wrote: Two progress pictures after 2 months of fst and time under tension training bf at 12% whooyoo thanks for the training advice must go to pyro thanks bud

FST-7 is quite a beeatch, yes?

Tough but gives great results my calories are at 3500 per day and 80kg with my scale saying 12 percent bf very chuffed with progress

The cycle you outlined for me starts on Monday 28th dec will run a separate cycle log have all my gear and good to go

Tmuscle wrote: Tough but gives great results my calories are at 3500 per day and 80kg with my scale saying 12 percent bf very chuffed with progress

Have you used Squats for your FST-7 set? :side: I would believe the 12%. Got all ancillaries and PCT too?

Got everything suggested and am good to go on the 28th the quads have also added a bit of mass the quad day looks like this 12 sets Smith machine squats start from 30kgs up to 120kgs then drop set down tp 30 kgs leg press 40kgs up to 240kgs and finish with leg extensions 30kgs X 7 sets if 12 reps it is the hardest day of my program and is only done once in the 6 day cycle all other body parts are hit twice in the cycle

You should add walking lunges even if it means sacrificing a few sets. They are almost half as important as squats. I see you enjoy the pyramid style training. The leg extensions @30kg tells me that you are doing them correctly.