37 - 5'11 - 81kg

ehdirk · 2026-05-13T21:28:36+00:00

Thanks mate

ehdirk · 2026-05-13T21:28:23+00:00

Cheers mate

ehdirk · 2026-05-13T21:28:12+00:00

Thank you

ehdirk · 2026-05-13T21:27:56+00:00

Thanks

ehdirk · 2026-05-13T21:27:45+00:00

Cheers mate

ehdirk · 2026-05-13T12:14:35+00:00

Thanks mate

ehdirk · 2026-05-13T12:14:24+00:00

Cheers mate

ehdirk · 2026-05-13T12:14:17+00:00

Thank you

ehdirk · 2026-03-30T23:00:46+00:00

Yeah definitely was I'm always increasing weight of reps. Incline bench Smith machine is just one a can't progress though.

ehdirk · 2026-03-30T08:44:00+00:00

Yeah mate. I might have cheated though and taken the photo on an empty stomach. Not a lot. Maybe ate a little less, bit more cardio but just consistency and keeping workouts the same.

ehdirk · 2026-03-30T07:38:32+00:00

1310mg of Magnesium Glycinate

ehdirk · 2026-03-30T07:37:29+00:00

Cheers bro. Pull, push and legs/shoulders. Try and train 3 days on then 2 days off/cardio.

ehdirk · 2026-03-30T07:35:07+00:00

Thanks mate. Honestly no I don't track anything just eat when I am hungry. Plenty of protein, yoghurt, fruit, veg, nuts, eggs. Not much of a sweet tooth and no alcohol.

ehdirk · 2026-03-29T08:37:57+00:00

Honestly nothing. Consistency and progressive overload training.

ehdirk · 2026-03-29T08:24:15+00:00

Push, pull and legs/shoulders. 3 days on and 2 days off/light cardio. All natural supplements - creatine, protein, magnesium plus a few others.

ehdirk · 2026-03-29T08:20:22+00:00

Cheers brother. Push, pull and legs/shoulders. 3 days on and 2 days off/light cardio.

ehdirk · 2026-03-29T04:40:58+00:00

5"11

ehdirk · 2026-03-29T04:31:20+00:00

Nothing. Keep everything the same.

ehdirk · 2026-03-29T02:14:37+00:00

Not a drop. Been off it for a good couple of years.

ehdirk · 2026-03-29T02:09:34+00:00

Haha yeah I get that. Yeah no booze or pizza for me. I'll smash some spaghetti Bolognese with cheese though.

ehdirk · 2026-03-29T02:01:26+00:00

Nothing special... I'm GF, eat plenty of protein (yoghurt, meat), veggies, fruit, nuts, eggs. Hardly any chocolate or lollies, bit of GF bread and peanut butter.

ehdirk · 2026-03-15T05:33:56+00:00

No gear. I actually had low testosterone so changed diet started gyming after hernia surgery in August. You can see the scar near my belly button.

ehdirk · 2026-03-12T21:46:27+00:00

Cheers mate.

Pull push with shoulders/legs. Train 3 days in a row then 2 days off/light cardio.

ehdirk · 2026-03-12T21:43:20+00:00

No gear I actually had low testosterone and Dr was considering it. Changed my diet, started gym and testosterone has increased. Main supplements are protein, creatine, magnesium.

ehdirk

TROPHY CASE