Trying not too gauge off weight too much as it actually dropped recently with cleaning up food and hitting up new routine. Now seems to be steadily back on the increase. Weighed in at 96.2 kg this morn after the toilet business. But what i am keeping tabs on is the fact bf is staying low and strength is shooting up. A bonus weight is creeping too now. Maybe im finally on track after a step backwards after the show haha . Yeh brilliant gym . Was like walking out by the pool on my last lads holiday.. All the fanny to try out all lined up . gave me a hard on!
Legs just destroyed. Seemed to have stalled on squats. Im thinking of dropping 10 kg and working back up . Anywho. Was impressed considering heavy upper session thats out of routine yday. So few less beans in the tank today. lying hammie curls Up 1 plate on last week... progression 10 8 8 6 squats 180kg double very very light. 210kg just about . Culda done with another inch on depth. Oo culdnt we all lol 160 x 9 160 x 9 this set felt better . And also up on last week. Next week 200 kg followed by 150kg 2 x failure . See how that hits the spot Paused Hack Squats 100 kg x 8 150 kg x 8 100 kg x 8 x 2 Legs still like jelly from thurs hammie session legpress 5 x 8. 30 sec rest between sets 320 x 8 x 3 . Progression and PB 260 x 8 200 x 8 Everything up bar hacks . Even if only a rep. So all good considering im actually in bits from yesterday lol
Upper 1 done today . Wasnt expecting much after smashing upper out sat with @[USER=3515]Goodfella[/USER] and @[USER=3515]sxbarnes[/USER]. But never the less i wanted to get bk into routine. Nothing spectacular. Cba to list full routine . Highlights were 170 x 3 + 1 assisted bench . And some heavy ass rear delt flies. Great session. Body is begging for rest day tomo. So body shall get. 3 heavy days in a row is a killer! Just pushed to failure tonight i knew i wasnt gna be hitting pbs wen u walk in with doms lol. Food has been upped this week. So lets see what we can do!
Legs with hammie focus this evening tri set for hammies GHraises Lying hammie curls DB romanian deads All weights up on lying hammies and dbs. Great connection with the dbs finally. Wrecked hammies. Ran thru this tri set 4 times Hack squats 130 kg x 20 PB 18 16 14 12 9 These anialated me. Gave them everything Reverse lunges First attemp free weight as smith was busy. Found balance hard wen placing left foot back. Right was fine 60 kg 4 x 8 not really a weight excercise concentrated on activating glutes Mega calf destruction 10 sets seated raises alternated with 10 sets BW no rest 20 straight sets! Jobs a gooden, feeling full and legs are feeling massive. Very productive rebound for them
Upper 2 smashed out the ballpark! Incline DBs 20kg x ??? Maybe 20 Lota stretching.... 40 kg x 10 55kg x 8 65 kg x 8 75 kg x 7 BOOM PB 60 kg x 9 50 kg x 9 Hammer strength chest press 40kg per side x 10 60kg per side x 10 10 9 press ups 45 secs between sets 20 18 16 wide lat pulldown 190lb x 8 210lb x 8 x 2 210lb x 7 + 3 assisted squeeze DB pullovers Still fairly knew to me . Just concentrated on isolating lats 22.5 kg 3 x 12 all slow reps . DB laterals 20 kg 12 x full rom 8 partials total 20 2 x 25 kg 6-8 full rom then partials to 20 total 60 seconds between sets! Rear delt flies 7.5 kg 3 x 30 was target 30 30 26 + partials to 30 . Again. 60 secs between sets . Job done . All weights up minus pulldowns i believe. Beat saturdays chest press aswell as dbs on incline and laterals . Heaviest pullovers to date too . Heading in the right direction folks!
Hit up arms first thing this morn. Developed a bit of a flemmy chest. And generally taking longer to recover. Doms from thurs session are crazy still. Really felt like front delts were going to tear off in close grip chins at full stretch. Also got lower back playing up . Once again. Keeping an eye on it . And can work around it. Beleive it or not it went just putting a sock on lol. 1 more week of high volume and blast. Looking forward to cruise and a lil less volume. Get some recovery done. Been a very productive rebound . I feel. As ive surpassed the physique i had before joing forces with a coach. Arm session today. No pbs. Infact far from. But as i said . Not feeling 100% and doms were holding me back. Giant sets however! Up on weight and reps . So just the heavy basic movements of closegrip floor press and chins thats were lagging a lil today. Last week i hadnt done upper before arms as i saved that for sat.... Newho. Pump was immense. Culdnt get spoon for post workout meal to my mouth easily atall! Pics at current weight and condition.. Im aware i will smooth out a bit . So fairly happy with progress. Weight in am before fluids and after morning 5 minute pee! 97.8 kg I APOLOGISE IN ADVANCE FOR BAD LIGHTING. Especially lat spread. Traps and upper back are washed out by living room light ! All pics taken upon waking as flat as i can be atm . Only had 100 g carbs yday as rest day . Very happy with thickness growth , and although pics dnt show. Legs hammies and glutes have packed on a fair bit . . Looking forward to bringin up arms . And just generally continue smashing it.. 1 more hardcore week !
Ok just finished the final upper 1 of this phase . Body is really looking forward to deload. Felt alright today but those wrists elbows and tendans are all really feeling on the edge after loading them up again. This is good this is what coach. Wanted Me to push it to the limit . Ive been reassured new routine after deload will give me plenty of recovery time in good sted for the next big attack. So anyway. Routine. BBflat bench Working sets 140x5 160x 5 180x3 +1 assisted. Reps have become so slow as always feeling for niggles. Left pec has been sore for 8 days . So ready for deload! 160x4 140 x 7 pronated chins 5 x failure 12 9 8 8 6 dips(chest emphasis) supersetted with PAUSED DB rows Dips. Bw x 10-12 x 3 ... Pec niggle was very tender as full stretch. Paused db rows 60 kg x 8 too sloppy 50 kg x 8 x 2 .slight pause and controlled negatives . Felt it worked desired muscle much more effectively . Rear. Delt flies Will try and gwt a pic of these badboys when next trained. Becoming a very strong feature. 17.5kg x 12 x 2 17.5 x 7 drop set into 12.5 x 8 7.5 x 10 cable rope extension 5 x 10 15 secs between sets. Immense pump. Tris were burning as i ate post workout cereal . Great session. Just feel like an old man. Wrists and pec are very tender. After such a constant battering the past 6 weeks . Looking forward to switch up. The next attack after some recovery shuld surpass all previous barriers .
If you dont mind me asking what kinda calories/supps you been packing in since the show? Are you cruising or utilised the rebound gains?
I dont mind sharing to a degree. Around 3500 cals now . Pro and fat are higher rest days with carbs lower Carbs are at 380 training days. Been gradual increase Still hitting up regular liss and hiit cardio. Supps not sure wat u mean but Multivit Glucosamine Fish oils Bcaa Glutamine Hmb Whey Utilised rebound with a basic high test blast. Adex as ai. . Just startin cruise this week . Can i ask why you asked and what you think of what ive laid out ?
Was just asking as generally just curious to see what others have done with the rebound/post show period. Kent was my first proper show so this period after was all kind of new to me. When i did the london show the year previous i was pretty much back to square one 2 weeks later being skinny fat as id shot my metabolism to pieces lol. Atleast this time 7 weeks later im still in some relative condition and ready to grow. You're looking solid though mate, how much weight are you up since the show?
Yeh this was my first show too. And was very hard to reign things in once my 2 day binge was suppose to be up lol. Turned into 7-10 days lol.. But i did finally sort my life out . Currently 9kg above stage weight . Have packed on a fair bit . But also packed on some fat and water as to be expected . Coach is very happy with condition . And so am i to be fair . So thats all that matters . Looking forward to new routine im gna receive end of week. We attacked a high volume and instensity approach post show with the test blast.. I cant see whats underneath. But i certainly have muscles in places i didnt before lol and much larger . Just hope they are there when next stripped bk . How things going for you now ?
You nailed it then for the first one! Whos coaching you mate? 9kg aint too bad youve defo packed on some serious muscle during that time as well. High volume approach yet still banging out wth 75kg dumbbells haha lad! Do you have any idea on shows next year or just going to enjoy this time to grow and worry about that at a later date? Yeah going good my end. Finally sorted my head out, took awhile but actually feeling level headed and getting to grips with not being contest lean and on loads of shit lol. So focusing now on just growing at a steady rate. Aim is to get the much out of as little as possible, calories will probably hit 3k next week or so and then all systems go from there. Im just looking forward to xmas dinner now haha!
