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Approved Log Competition Prep Journal 2025

madcap71 said:
Yesterday's steps: 16,542
11/09: Pull session - Binous Gym, Dubai

CG Neutral Grip Pulldowns
86.3x2x12

T-Bar row (Chest supported)
70x 10, x12

Single Arm low cable row
55x10 x12

Upper back Neutral Grip Pulldown
80x2x15

Upper back low to high row
100kg+ x10, x12

Newtech RD Flye machine
35x15, 40x20

Single Arm machine Preacher Curl
25x2x15

Dumbbell Hammer curl
45lbsx2x12

View attachment 118272
Click to expand...
the veins are popping amazingly well. @madcap71 its the way to do it. we love to see this hard work pay off
 
madcap71 said:
Yesterday's steps: 16,542
11/09: Pull session - Binous Gym, Dubai

CG Neutral Grip Pulldowns
86.3x2x12

T-Bar row (Chest supported)
70x 10, x12

Single Arm low cable row
55x10 x12

Upper back Neutral Grip Pulldown
80x2x15

Upper back low to high row
100kg+ x10, x12

Newtech RD Flye machine
35x15, 40x20

Single Arm machine Preacher Curl
25x2x15

Dumbbell Hammer curl
45lbsx2x12

View attachment 118272
Click to expand...
you got a lot of size @madcap71 also vascularity is insane! you are super lean
 
Mobster said:
Seems like the same thing
Click to expand...
Similar, but one is close grip where my palms/hands come in under my chin, the other is wider, but come in by my armpits
 

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LevButlerov said:
WOW! your arms look huge and they grew a lot even during a cut, that's very impressive :D @madcap71
Click to expand...

stevesmi said:
Vascularity is absolutely insane. Looks like your veins are going to pop out of your arms. Just shows how lean you are. @madcap71
Click to expand...

ceo said:
@madcap71 bros the arms are looking swole. pumping some big weights. you got veins pumping out nicely
Click to expand...

ROIDDERS said:
pull session is outstanding. of course you have to get those arm pumps going @madcap71 nothing better then leaving the gym not able to feel the arms!
Click to expand...

Ulter said:
the veins are popping amazingly well. @madcap71 its the way to do it. we love to see this hard work pay off
Click to expand...

2Thick said:
you got a lot of size @madcap71 also vascularity is insane! you are super lean
Click to expand...

Masonic Bodybuilder said:
You are looking amazing brother! Super lean and mean.
Click to expand...
I appreciate the kind words, gents!
 
madcap71 said:
Yesterday's steps: 16,542
11/09: Pull session - Binous Gym, Dubai

CG Neutral Grip Pulldowns
86.3x2x12

T-Bar row (Chest supported)
70x 10, x12

Single Arm low cable row
55x10 x12

Upper back Neutral Grip Pulldown
80x2x15

Upper back low to high row
100kg+ x10, x12

Newtech RD Flye machine
35x15, 40x20

Single Arm machine Preacher Curl
25x2x15

Dumbbell Hammer curl
45lbsx2x12

View attachment 118272
Click to expand...
@madcap71 arms are enormous!
 
Yesterday's steps:11,909
Someone's going to tell me it's a bad idea but straight off the plane, drop my bags off and get 1 meal down me
15/09: Push session

Conv. Chest Press Machine
120x2x15

Pec Dec Flye (Arsenal)
81.5x15, 86x15

PL Chest Press Machine
132.5+x10, x15

PL Dip Machine
195+x10, x16

Side Lateral Machine
Pin 8x15, Pin 9x12, Pin 7x15,

Dropped the weight down then Pin 5x5 to complete the reps

Cable Pushdowns
90x12, x15

DB Skulls
17.5x2x15

PXL_20250915_143136848.MP.webp
 
madcap71 said:
Yesterday's steps:11,909
Someone's going to tell me it's a bad idea but straight off the plane, drop my bags off and get 1 meal down me
15/09: Push session

Conv. Chest Press Machine
120x2x15

Pec Dec Flye (Arsenal)
81.5x15, 86x15

PL Chest Press Machine
132.5+x10, x15

PL Dip Machine
195+x10, x16

Side Lateral Machine
Pin 8x15, Pin 9x12, Pin 7x15,

Dropped the weight down then Pin 5x5 to complete the reps

Cable Pushdowns
90x12, x15

DB Skulls
17.5x2x15

View attachment 119475
Click to expand...
It's a bad idea lol :P sorry I had to, actually I think its a good idea get blood flowing, your show is close so it's a must. @madcap71
 
madcap71 said:
Yesterday's steps: 19,909
16/09: Ham/Glutes (AM fasted)

Abductors:
90x15, x20

BB RDL
127.5x10 x12

Single leg lying ham curl
40x2x15

Glute Ham Raise
BW+22x2x15

Single Leg leg press
90kg+ x2x12

Wide Stance V-Squat
120x2x12
Click to expand...
You're back at it hard, how is your show prep coming? :D
 
madcap71 said:
I feel like I'm behind, 4.5 weeks out from the show and I'm not show ready yet, lots of work to be done still, but we will get there!
Click to expand...
we should try fasting this close to show imo
 
Yesterday's steps: 15,561
18/09: Pull session (AM fasted)

CG Neutral Grip Pulldowns
90x2x12

T-Bar row (Chest supported)
72.5x 8, x10

Single Arm low cable row
Pin 18x10, x15

Upper back Neutral Grip Pulldown
85x2x12

Upper back low to high row
100kg+ x2x10

RD Flye machine
63.5x15, 59x20

Single Arm machine Preacher Curl
30x2x15

Dumbbell Hammer curl
24x2x10

200cal burn on the elliptical

Cardio is back in. We're at the stage of prep now where weights are flying at the beginning of the session, but strength drops off towards the end of it. A sign that we're heading in the right direction maybe.
PXL_20250918_071745681.MP.webp
 
madcap71 said:
Weekly check in:
Weight 91.1g (+0.7kg v last week, -5.7kg overall)

Holding some water after my flight still, hence the weight increase, but that has come straight back down this morning

View attachment 120334
Click to expand...
Cleaning up and getting more tight by the day :D
madcap71 said:
Yesterday's steps: 15,561
18/09: Pull session (AM fasted)

CG Neutral Grip Pulldowns
90x2x12

T-Bar row (Chest supported)
72.5x 8, x10

Single Arm low cable row
Pin 18x10, x15

Upper back Neutral Grip Pulldown
85x2x12

Upper back low to high row
100kg+ x2x10

RD Flye machine
63.5x15, 59x20

Single Arm machine Preacher Curl
30x2x15

Dumbbell Hammer curl
24x2x10

200cal burn on the elliptical

Cardio is back in. We're at the stage of prep now where weights are flying at the beginning of the session, but strength drops off towards the end of it. A sign that we're heading in the right direction maybe.
View attachment 120442
Click to expand...
Pull day looked strong, rows and pulldowns moved heavy early which is exactly what you want in prep. Rear delt flyes and curls finished the session tight even with strength fading, that’s normal with food lower. Cardio back in will speed things up, the drop off in energy by the end is a good sign you’re leaning out right on schedule.
 
madcap71 said:
Yesterday's steps: 15,561
18/09: Pull session (AM fasted)

CG Neutral Grip Pulldowns
90x2x12

T-Bar row (Chest supported)
72.5x 8, x10

Single Arm low cable row
Pin 18x10, x15

Upper back Neutral Grip Pulldown
85x2x12

Upper back low to high row
100kg+ x2x10

RD Flye machine
63.5x15, 59x20

Single Arm machine Preacher Curl
30x2x15

Dumbbell Hammer curl
24x2x10

200cal burn on the elliptical

Cardio is back in. We're at the stage of prep now where weights are flying at the beginning of the session, but strength drops off towards the end of it. A sign that we're heading in the right direction maybe.
View attachment 120442
Click to expand...
You are built like a champion. @waggat Keep up the good work, man, I love what you're doing.
 
LevButlerov said:
Cleaning up and getting more tight by the day :D

Pull day looked strong, rows and pulldowns moved heavy early which is exactly what you want in prep. Rear delt flyes and curls finished the session tight even with strength fading, that’s normal with food lower. Cardio back in will speed things up, the drop off in energy by the end is a good sign you’re leaning out right on schedule.
Click to expand...

stevesmi said:
You are built like a champion. @waggat Keep up the good work, man, I love what you're doing.
Click to expand...

I appreciate you gents!
 
madcap71 said:
Yesterday's steps: 15,561
18/09: Pull session (AM fasted)

CG Neutral Grip Pulldowns
90x2x12

T-Bar row (Chest supported)
72.5x 8, x10

Single Arm low cable row
Pin 18x10, x15

Upper back Neutral Grip Pulldown
85x2x12

Upper back low to high row
100kg+ x2x10

RD Flye machine
63.5x15, 59x20

Single Arm machine Preacher Curl
30x2x15

Dumbbell Hammer curl
24x2x10

200cal burn on the elliptical

Cardio is back in. We're at the stage of prep now where weights are flying at the beginning of the session, but strength drops off towards the end of it. A sign that we're heading in the right direction maybe.
View attachment 120442
Click to expand...
bro i like yo physique @madcap71 you look like a super hero. a true texas stallion
 
madcap71 said:
Yesterday's steps: 15,561
18/09: Pull session (AM fasted)

CG Neutral Grip Pulldowns
90x2x12

T-Bar row (Chest supported)
72.5x 8, x10

Single Arm low cable row
Pin 18x10, x15

Upper back Neutral Grip Pulldown
85x2x12

Upper back low to high row
100kg+ x2x10

RD Flye machine
63.5x15, 59x20

Single Arm machine Preacher Curl
30x2x15

Dumbbell Hammer curl
24x2x10

200cal burn on the elliptical

Cardio is back in. We're at the stage of prep now where weights are flying at the beginning of the session, but strength drops off towards the end of it. A sign that we're heading in the right direction maybe.
View attachment 120442
Click to expand...
@madcap71 you've got a great physique. very strong and vascular. look like you are a beast!
 
madcap71 said:
Yesterday's steps: 15,561
18/09: Pull session (AM fasted)

CG Neutral Grip Pulldowns
90x2x12

T-Bar row (Chest supported)
72.5x 8, x10

Single Arm low cable row
Pin 18x10, x15

Upper back Neutral Grip Pulldown
85x2x12

Upper back low to high row
100kg+ x2x10

RD Flye machine
63.5x15, 59x20

Single Arm machine Preacher Curl
30x2x15

Dumbbell Hammer curl
24x2x10

200cal burn on the elliptical

Cardio is back in. We're at the stage of prep now where weights are flying at the beginning of the session, but strength drops off towards the end of it. A sign that we're heading in the right direction maybe.
View attachment 120442
Click to expand...
@madcap71 looks like everything is falling into order. Can’t wait to see where you take this great work with the log.
 
madcap71 said:
Yesterday's steps: 15,561
18/09: Pull session (AM fasted)

CG Neutral Grip Pulldowns
90x2x12

T-Bar row (Chest supported)
72.5x 8, x10

Single Arm low cable row
Pin 18x10, x15

Upper back Neutral Grip Pulldown
85x2x12

Upper back low to high row
100kg+ x2x10

RD Flye machine
63.5x15, 59x20

Single Arm machine Preacher Curl
30x2x15

Dumbbell Hammer curl
24x2x10

200cal burn on the elliptical

Cardio is back in. We're at the stage of prep now where weights are flying at the beginning of the session, but strength drops off towards the end of it. A sign that we're heading in the right direction maybe.
View attachment 120442
Click to expand...
muscles are looking smoking! @madcap71 great work on this man. we are impressed as always
 
madcap71 said:
Yesterday's steps: 15,561
18/09: Pull session (AM fasted)

CG Neutral Grip Pulldowns
90x2x12

T-Bar row (Chest supported)
72.5x 8, x10

Single Arm low cable row
Pin 18x10, x15

Upper back Neutral Grip Pulldown
85x2x12

Upper back low to high row
100kg+ x2x10

RD Flye machine
63.5x15, 59x20

Single Arm machine Preacher Curl
30x2x15

Dumbbell Hammer curl
24x2x10

200cal burn on the elliptical

Cardio is back in. We're at the stage of prep now where weights are flying at the beginning of the session, but strength drops off towards the end of it. A sign that we're heading in the right direction maybe.
View attachment 120442
Click to expand...
bros dayum you looking more and more ripped. muscles popping out like a champion. love to see it @madcap71
 
madcap71 said:
Yesterday's steps: 17,848
19/09: Legs - PM

Standing Calf raise:
120x2x15

Seated Ham Curl
110x10, x16

Lever Leg Press
225+x2x12

Pendulum Squat
20x8, 40x8, 60x8, 70x8

Abductors
95x2x15

Adductors
95x2x15

Leg Extension
77x15, x20

200cal burn to finish. Knee feeling a lot better.
Click to expand...
Knee is good thats important :D keep pumping!
 
madcap71 said:
Yesterday's steps: 15,561
18/09: Pull session (AM fasted)

CG Neutral Grip Pulldowns
90x2x12

T-Bar row (Chest supported)
72.5x 8, x10

Single Arm low cable row
Pin 18x10, x15

Upper back Neutral Grip Pulldown
85x2x12

Upper back low to high row
100kg+ x2x10

RD Flye machine
63.5x15, 59x20

Single Arm machine Preacher Curl
30x2x15

Dumbbell Hammer curl
24x2x10

200cal burn on the elliptical

Cardio is back in. We're at the stage of prep now where weights are flying at the beginning of the session, but strength drops off towards the end of it. A sign that we're heading in the right direction maybe.
View attachment 120442
Click to expand...
Looking good 💪
 
madcap71 said:
Yesterday's steps: 15,561
18/09: Pull session (AM fasted)

CG Neutral Grip Pulldowns
90x2x12

T-Bar row (Chest supported)
72.5x 8, x10

Single Arm low cable row
Pin 18x10, x15

Upper back Neutral Grip Pulldown
85x2x12

Upper back low to high row
100kg+ x2x10

RD Flye machine
63.5x15, 59x20

Single Arm machine Preacher Curl
30x2x15

Dumbbell Hammer curl
24x2x10

200cal burn on the elliptical

Cardio is back in. We're at the stage of prep now where weights are flying at the beginning of the session, but strength drops off towards the end of it. A sign that we're heading in the right direction maybe.
View attachment 120442
Click to expand...
@madcap71 looking awesome bro!
 
Yesterday's steps:17,734
22/09: Push session (AM fasted)

Conv. Chest Press Machine
120x2x15

Pec Dec Flye (Gymleco)
70x12, x15

PL Chest Press Machine
132.5+x10, x16

PL Dip Machine
197.5+x10, x16

Side Lateral Machine
Pin 8x15, Pin 9x12, Pin 7x20

Cable Pushdowns
90x2x12

DB Skulls
17.5x2x12

200cal burn to finish

PXL_20250922_072316158.MP.webp
 
madcap71 said:
Yesterday's steps:17,734
22/09: Push session (AM fasted)

Conv. Chest Press Machine
120x2x15

Pec Dec Flye (Gymleco)
70x12, x15

PL Chest Press Machine
132.5+x10, x16

PL Dip Machine
197.5+x10, x16

Side Lateral Machine
Pin 8x15, Pin 9x12, Pin 7x20

Cable Pushdowns
90x2x12

DB Skulls
17.5x2x12

200cal burn to finish

View attachment 121742
Click to expand...
Strong push day, pressing volume was heavy across the machines and you still had gas to hit dips close to 200 for sets which is solid power. Laterals and pushdowns filled the shoulders and tris out nicely, and finishing with skulls gave a good balance to the session. Big step count plus a 200 cal burn cap it off, conditioning and workload both on point.
 
madcap71 said:
Yesterday's steps: 15,561
18/09: Pull session (AM fasted)

CG Neutral Grip Pulldowns
90x2x12

T-Bar row (Chest supported)
72.5x 8, x10

Single Arm low cable row
Pin 18x10, x15

Upper back Neutral Grip Pulldown
85x2x12

Upper back low to high row
100kg+ x2x10

RD Flye machine
63.5x15, 59x20

Single Arm machine Preacher Curl
30x2x15

Dumbbell Hammer curl
24x2x10

200cal burn on the elliptical

Cardio is back in. We're at the stage of prep now where weights are flying at the beginning of the session, but strength drops off towards the end of it. A sign that we're heading in the right direction maybe.
View attachment 120442
Click to expand...
Looking lean Bru. Good work
 
Yesterday's steps: 18,806
23/09: Ham/Glutes (AM fasted)

Abductors:
90x2x15

BB RDL
130x10 x12

Single leg lying ham curl
42.5x2x15

Glute Ham Raise
BW+25x2x15

Single Leg leg press
92.5kg+ x2x12

Wide Stance V-Squat
125x2x12

Feeling very skinny today, could do with drilling a couple of holes in my weight belt now as it's way too loose to provide any support
 
madcap71 said:
Yesterday's steps: 18,806
23/09: Ham/Glutes (AM fasted)

Abductors:
90x2x15

BB RDL
130x10 x12

Single leg lying ham curl
42.5x2x15

Glute Ham Raise
BW+25x2x15

Single Leg leg press
92.5kg+ x2x12

Wide Stance V-Squat
125x2x12

Feeling very skinny today, could do with drilling a couple of holes in my weight belt now as it's way too loose to provide any support
Click to expand...
That’s a huge step count plus a heavy ham and glute session, no wonder the belt feels loose. Strong pulls on the RDLs at 130, and adding weight on the GHR shows you’re moving into real strength territory. Single leg work with that load will build balance and thickness too. If the belt is slipping that much, new holes or a tighter one is the right move because you’re clearly leaning out hard. :D
 
madcap71 said:
Yesterday's steps: 15,561
18/09: Pull session (AM fasted)

CG Neutral Grip Pulldowns
90x2x12

T-Bar row (Chest supported)
72.5x 8, x10

Single Arm low cable row
Pin 18x10, x15

Upper back Neutral Grip Pulldown
85x2x12

Upper back low to high row
100kg+ x2x10

RD Flye machine
63.5x15, 59x20

Single Arm machine Preacher Curl
30x2x15

Dumbbell Hammer curl
24x2x10

200cal burn on the elliptical

Cardio is back in. We're at the stage of prep now where weights are flying at the beginning of the session, but strength drops off towards the end of it. A sign that we're heading in the right direction maybe.
View attachment 120442
Click to expand...
@madcap71 looking legit man........
 
Yesterday's steps: 17,224
25/09: Pull session (AM fasted)

CG Neutral Grip Pulldowns
90x2x15

T-Bar row (Chest supported)
72.5x 10, x11

Single Arm low cable row
Pin 18x10, x15

Upper back Neutral Grip Pulldown
85x2x12

Upper back low to high row
100kg+ x10, x11

RD Flye machine
68x12 + 63.5x3, 63.5x12 + 59x4

Single Arm machine Preacher Curl
30x15, 30x10 + 25x5

Dumbbell Hammer curl
24x8, 22x4, 22x10

200cal elliptical to finish

Oh dear... definitely in the arsehole end of prep. Strength trailing off massively towards the end of the session

PXL_20250925_072305733.webp
 
madcap71 said:
Yesterday's steps: 17,224
25/09: Pull session (AM fasted)

CG Neutral Grip Pulldowns
90x2x15

T-Bar row (Chest supported)
72.5x 10, x11

Single Arm low cable row
Pin 18x10, x15

Upper back Neutral Grip Pulldown
85x2x12

Upper back low to high row
100kg+ x10, x11

RD Flye machine
68x12 + 63.5x3, 63.5x12 + 59x4

Single Arm machine Preacher Curl
30x15, 30x10 + 25x5

Dumbbell Hammer curl
24x8, 22x4, 22x10

200cal elliptical to finish

Oh dear... definitely in the arsehole end of prep. Strength trailing off massively towards the end of the session

View attachment 122791
Click to expand...
that’s just prep kicking in, strength always dips once you’re this far in but the volume you’re still moving is solid, especially those rows and curls after the pulldowns. hitting over 17k steps plus cardio on top is going to drain you, so don’t read too much into the bar weight right now. the work’s done, just keep grinding through these last days and let the look come together. :D
 
Yesterday's steps: 17,069
26/09: Legs - AM fasted

Standing Calf raise:
120x2x15

Seated Ham Curl
117.5x10, x15

Lever Leg Press
230+x2x12

Pendulum Squat
20x8, 40x8, 60x8, 72.5x8

Abductors
95x2x15

Adductors
95x2x15

Leg Extension
83x15, x20

200cal burn to finish. No knee problems at all.

Last leg session for 2 weeks, maybe.
I've jumped in an earlier show now because I am ready!
 
madcap71 said:
Yesterday's steps: 17,224
25/09: Pull session (AM fasted)

CG Neutral Grip Pulldowns
90x2x15

T-Bar row (Chest supported)
72.5x 10, x11

Single Arm low cable row
Pin 18x10, x15

Upper back Neutral Grip Pulldown
85x2x12

Upper back low to high row
100kg+ x10, x11

RD Flye machine
68x12 + 63.5x3, 63.5x12 + 59x4

Single Arm machine Preacher Curl
30x15, 30x10 + 25x5

Dumbbell Hammer curl
24x8, 22x4, 22x10

200cal elliptical to finish

Oh dear... definitely in the arsehole end of prep. Strength trailing off massively towards the end of the session

View attachment 122791
Click to expand...
beast mode for sure. looking good. always nice to stand in front of the mirror with veins popping @madcap71
 
madcap71 said:
Yesterday's steps: 17,224
25/09: Pull session (AM fasted)

CG Neutral Grip Pulldowns
90x2x15

T-Bar row (Chest supported)
72.5x 10, x11

Single Arm low cable row
Pin 18x10, x15

Upper back Neutral Grip Pulldown
85x2x12

Upper back low to high row
100kg+ x10, x11

RD Flye machine
68x12 + 63.5x3, 63.5x12 + 59x4

Single Arm machine Preacher Curl
30x15, 30x10 + 25x5

Dumbbell Hammer curl
24x8, 22x4, 22x10

200cal elliptical to finish

Oh dear... definitely in the arsehole end of prep. Strength trailing off massively towards the end of the session

View attachment 122791
Click to expand...
@madcap71 bro you remind me of son. you got similar physique. big and strong like an ox
 
madcap71 said:
Yesterday's steps: 17,224
25/09: Pull session (AM fasted)

CG Neutral Grip Pulldowns
90x2x15

T-Bar row (Chest supported)
72.5x 10, x11

Single Arm low cable row
Pin 18x10, x15

Upper back Neutral Grip Pulldown
85x2x12

Upper back low to high row
100kg+ x10, x11

RD Flye machine
68x12 + 63.5x3, 63.5x12 + 59x4

Single Arm machine Preacher Curl
30x15, 30x10 + 25x5

Dumbbell Hammer curl
24x8, 22x4, 22x10

200cal elliptical to finish

Oh dear... definitely in the arsehole end of prep. Strength trailing off massively towards the end of the session

View attachment 122791
Click to expand...
you are looking diced! @madcap71 Very impressive job, man, we always enjoy seeing your updates.
 
madcap71 said:
Yesterday's steps: 17,224
25/09: Pull session (AM fasted)

CG Neutral Grip Pulldowns
90x2x15

T-Bar row (Chest supported)
72.5x 10, x11

Single Arm low cable row
Pin 18x10, x15

Upper back Neutral Grip Pulldown
85x2x12

Upper back low to high row
100kg+ x10, x11

RD Flye machine
68x12 + 63.5x3, 63.5x12 + 59x4

Single Arm machine Preacher Curl
30x15, 30x10 + 25x5

Dumbbell Hammer curl
24x8, 22x4, 22x10

200cal elliptical to finish

Oh dear... definitely in the arsehole end of prep. Strength trailing off massively towards the end of the session

View attachment 122791
Click to expand...
@madcap71 i love this gym setup. the weights look like true iron. not that fancy new stuff
 
madcap71 said:
Yesterday's steps: 17,224
25/09: Pull session (AM fasted)

CG Neutral Grip Pulldowns
90x2x15

T-Bar row (Chest supported)
72.5x 10, x11

Single Arm low cable row
Pin 18x10, x15

Upper back Neutral Grip Pulldown
85x2x12

Upper back low to high row
100kg+ x10, x11

RD Flye machine
68x12 + 63.5x3, 63.5x12 + 59x4

Single Arm machine Preacher Curl
30x15, 30x10 + 25x5

Dumbbell Hammer curl
24x8, 22x4, 22x10

200cal elliptical to finish

Oh dear... definitely in the arsehole end of prep. Strength trailing off massively towards the end of the session

View attachment 122791
Click to expand...
bros nobody pushes the iron like you. You are an absolute machine. I love to see this hardcore training. @madcap71
 
madcap71 said:
Yesterday's steps: 17,224
25/09: Pull session (AM fasted)

CG Neutral Grip Pulldowns
90x2x15

T-Bar row (Chest supported)
72.5x 10, x11

Single Arm low cable row
Pin 18x10, x15

Upper back Neutral Grip Pulldown
85x2x12

Upper back low to high row
100kg+ x10, x11

RD Flye machine
68x12 + 63.5x3, 63.5x12 + 59x4

Single Arm machine Preacher Curl
30x15, 30x10 + 25x5

Dumbbell Hammer curl
24x8, 22x4, 22x10

200cal elliptical to finish

Oh dear... definitely in the arsehole end of prep. Strength trailing off massively towards the end of the session

View attachment 122791
Click to expand...
Looking really good if you ask me. Those arms look like 1 million bucks.@madcap71 And vascularity is popping. So you're so lean.
 
madcap71 said:
Yesterday's steps: 17,224
25/09: Pull session (AM fasted)

CG Neutral Grip Pulldowns
90x2x15

T-Bar row (Chest supported)
72.5x 10, x11

Single Arm low cable row
Pin 18x10, x15

Upper back Neutral Grip Pulldown
85x2x12

Upper back low to high row
100kg+ x10, x11

RD Flye machine
68x12 + 63.5x3, 63.5x12 + 59x4

Single Arm machine Preacher Curl
30x15, 30x10 + 25x5

Dumbbell Hammer curl
24x8, 22x4, 22x10

200cal elliptical to finish

Oh dear... definitely in the arsehole end of prep. Strength trailing off massively towards the end of the session

View attachment 122791
Click to expand...
Going to smash it brother, hang in there 💪🏻
 
madcap71 said:
Nothing much to update on training-wise today (rest day), but fuck me I am tired today.

Odd because I slept very well last night. Have this off feeling of wanting food but also being full up because of Retatrutide.
Click to expand...
how far are we from the show? :D
 
madcap71 said:
Yesterday's steps: 17,224
25/09: Pull session (AM fasted)

CG Neutral Grip Pulldowns
90x2x15

T-Bar row (Chest supported)
72.5x 10, x11

Single Arm low cable row
Pin 18x10, x15

Upper back Neutral Grip Pulldown
85x2x12

Upper back low to high row
100kg+ x10, x11

RD Flye machine
68x12 + 63.5x3, 63.5x12 + 59x4

Single Arm machine Preacher Curl
30x15, 30x10 + 25x5

Dumbbell Hammer curl
24x8, 22x4, 22x10

200cal elliptical to finish

Oh dear... definitely in the arsehole end of prep. Strength trailing off massively towards the end of the session

View attachment 122791
Click to expand...
@madcap71 it sucks but it’s definitely part of it! You’re looking awesome though man
 
madcap71 said:
Yesterday's steps: 17,224
25/09: Pull session (AM fasted)

CG Neutral Grip Pulldowns
90x2x15

T-Bar row (Chest supported)
72.5x 10, x11

Single Arm low cable row
Pin 18x10, x15

Upper back Neutral Grip Pulldown
85x2x12

Upper back low to high row
100kg+ x10, x11

RD Flye machine
68x12 + 63.5x3, 63.5x12 + 59x4

Single Arm machine Preacher Curl
30x15, 30x10 + 25x5

Dumbbell Hammer curl
24x8, 22x4, 22x10

200cal elliptical to finish

Oh dear... definitely in the arsehole end of prep. Strength trailing off massively towards the end of the session

View attachment 122791
Click to expand...
Looking jacked
 
madcap71 said:
Yesterday's steps: 16,971
28/09: Pull session - Garage

BO Row
60x10, 105x10, x12

Head supported BO Row
35x10, x12

Chins
BW+5 x10, x12

Hammer Curl
22.5x2x10

Head supported Rear Delt Flyes
15x2x15

And some posing to finish:

View attachment 123702

Feeling flat and on protein and fats for the next 3 days
Click to expand...
Side chest looks impressive :D
 
madcap71 said:
Yesterday's steps:17,200
29/09: Push session (AM fasted - depletion)

Conv. Chest Press Machine
120x2x15

Pec Dec Flye (Arsenal)
86x2x15

PL Chest Press Machine
135+x10, 120x16

PL Dip Machine
200+x10, x16

Side Lateral Machine
Pin 7x15, Pin 8x12, Pin 6x20

Cable Pushdowns
80x2x12

DB Skulls
15x2x15

Absolutely fucked.

View attachment 124035
Click to expand...
Good push session, pressing strength is there with 135 on the plate load and dips loaded to 200 for solid reps. Side lateral machine and DB skulls round it out well, you clearly emptied the tank if you walked out feeling wrecked. Steps at 17k on top of that is a grind, just make sure food is lined up so you can recover from days like this. :D
 
madcap71 said:
Yesterday's steps:17,200
29/09: Push session (AM fasted - depletion)

Conv. Chest Press Machine
120x2x15

Pec Dec Flye (Arsenal)
86x2x15

PL Chest Press Machine
135+x10, 120x16

PL Dip Machine
200+x10, x16

Side Lateral Machine
Pin 7x15, Pin 8x12, Pin 6x20

Cable Pushdowns
80x2x12

DB Skulls
15x2x15

Absolutely fucked.

View attachment 124035
Click to expand...
Keep grinding

PS: Kings Gym rocks
 
Yesterday's steps: 18,715
30/09: Pull session (evening)

CG Neutral Grip Pulldowns
95x2x12

T-Bar row (low)
72.5x 10, x12

Single Arm low cable row
Pin 18x10, Pin 15x12

Upper back Neutral Grip Pulldown
85x2x10

Upper back low to high row
100kg+ x10, x12

RD Flye machine
63.5x15, 59x18

Single Arm machine Preacher Curl
25x15, x12

Dumbbell Hammer curl
20x2x10

Cardio has been pulled. Today was the last day of protein/fats. Completely fucked training at the end of the day on no carbs. Carbs going back in tomorrow

PXL_20250930_200941042~2.webp
 
madcap71 said:
Weekly check in has come a day earlier to see how my switch to protein/fats is going...

Weight 87.9kg (-1.9kg Vs last week, 9.5kg overall)
View attachment 124407
Click to expand...
Leaning out nicely, I can see your back is MUCH wider :D
madcap71 said:
Yesterday's steps: 18,715
30/09: Pull session (evening)

CG Neutral Grip Pulldowns
95x2x12

T-Bar row (low)
72.5x 10, x12

Single Arm low cable row
Pin 18x10, Pin 15x12

Upper back Neutral Grip Pulldown
85x2x10

Upper back low to high row
100kg+ x10, x12

RD Flye machine
63.5x15, 59x18

Single Arm machine Preacher Curl
25x15, x12

Dumbbell Hammer curl
20x2x10

Cardio has been pulled. Today was the last day of protein/fats. Completely fucked training at the end of the day on no carbs. Carbs going back in tomorrow

View attachment 124437
Click to expand...
Big volume on that pull session, rows and pulldowns all moved well even with carbs pulled, so pushing through that shows good grit. Preacher curls and hammers at the end kept arms in the fight too. Once carbs are back in tomorrow you’ll feel a huge difference in strength and endurance, training won’t gas you out the same way.
 
madcap71 said:
Yesterday's steps: 18,715
30/09: Pull session (evening)

CG Neutral Grip Pulldowns
95x2x12

T-Bar row (low)
72.5x 10, x12

Single Arm low cable row
Pin 18x10, Pin 15x12

Upper back Neutral Grip Pulldown
85x2x10

Upper back low to high row
100kg+ x10, x12

RD Flye machine
63.5x15, 59x18

Single Arm machine Preacher Curl
25x15, x12

Dumbbell Hammer curl
20x2x10

Cardio has been pulled. Today was the last day of protein/fats. Completely fucked training at the end of the day on no carbs. Carbs going back in tomorrow

View attachment 124437
Click to expand...
Veins a popping
 
Yesterday's step: 12531
02/10: Upper Body (fasted - AM)

Conv. Chest Press
120x2x15

Arsenal Pec Dec Flyes
86x2x15

CG Lat Pulls
85x2x12

Bent Over Cable Row
70x2x15

Plate Loaded Behind The Neck Press
60+x2x15

Side Lateral Machine
Pin 6x15, Pin 7x12, Pin 5x20

Preacher Curl Machine
20x2x15

OH Tri Extension
50x2x15

Nice, quick, light pump session

PXL_20251002_065848741.MP~2.webp
 
madcap71 said:
Yesterday's steps: 18,715
30/09: Pull session (evening)

CG Neutral Grip Pulldowns
95x2x12

T-Bar row (low)
72.5x 10, x12

Single Arm low cable row
Pin 18x10, Pin 15x12

Upper back Neutral Grip Pulldown
85x2x10

Upper back low to high row
100kg+ x10, x12

RD Flye machine
63.5x15, 59x18

Single Arm machine Preacher Curl
25x15, x12

Dumbbell Hammer curl
20x2x10

Cardio has been pulled. Today was the last day of protein/fats. Completely fucked training at the end of the day on no carbs. Carbs going back in tomorrow

View attachment 124437
Click to expand...
@madcap71 arms are popping bro!
 
madcap71 said:
Yesterday's step: 12531
02/10: Upper Body (fasted - AM)

Conv. Chest Press
120x2x15

Arsenal Pec Dec Flyes
86x2x15

CG Lat Pulls
85x2x12

Bent Over Cable Row
70x2x15

Plate Loaded Behind The Neck Press
60+x2x15

Side Lateral Machine
Pin 6x15, Pin 7x12, Pin 5x20

Preacher Curl Machine
20x2x15

OH Tri Extension
50x2x15

Nice, quick, light pump session

View attachment 125101
Click to expand...
Looking really good :D lean and mean.
 
Yesterday's steps: 12337
Delts / Arms - Oct 03 - AM fasted

Shoulder Press (Machine Plates)
Set 1: 60 kg x 12
Set 2: 70 kg x 12

Rear Delt Reverse Fly (Gymleco Machine)
Set 1: 35 kg x 15
Set 2: 30 kg x 20

Lateral Raise (Cable)
Set 1: 15 kg x 15
Set 2: 15 kg x 15

Triceps Rope Pushdown
Set 1: 65 kg x 15
Set 2: 65 kg x 15

Bicep Curl (Cable)
Set 1: 50 kg x 15
Set 2: 50 kg x 15

Overhead Triceps Extension (Cable)
Set 1: 45 kg x 15
Set 2: 45 kg x 15

Preacher Curl (Machine)
Set 1: 20 kg x 15
Set 2: 20 kg x 15

Skullcrusher (Dumbbell)
Set 1: 14 kg x 15
Set 2: 14 kg x 15

Hammer Curl (Dumbbell)
Set 1: 18 kg x 12
Set 2: 18 kg x 12

Last session before my show.

PXL_20251003_072226526.MP~2.webp
 
madcap71 said:
Yesterday's steps: 12337
Delts / Arms - Oct 03 - AM fasted

Shoulder Press (Machine Plates)
Set 1: 60 kg x 12
Set 2: 70 kg x 12

Rear Delt Reverse Fly (Gymleco Machine)
Set 1: 35 kg x 15
Set 2: 30 kg x 20

Lateral Raise (Cable)
Set 1: 15 kg x 15
Set 2: 15 kg x 15

Triceps Rope Pushdown
Set 1: 65 kg x 15
Set 2: 65 kg x 15

Bicep Curl (Cable)
Set 1: 50 kg x 15
Set 2: 50 kg x 15

Overhead Triceps Extension (Cable)
Set 1: 45 kg x 15
Set 2: 45 kg x 15

Preacher Curl (Machine)
Set 1: 20 kg x 15
Set 2: 20 kg x 15

Skullcrusher (Dumbbell)
Set 1: 14 kg x 15
Set 2: 14 kg x 15

Hammer Curl (Dumbbell)
Set 1: 18 kg x 12
Set 2: 18 kg x 12

Last session before my show.

View attachment 125533
Click to expand...
Solid finish before the show. Presses moving smooth at 70 kg for 12 is strong, rear delts and laterals kept higher reps to bring the detail out, and arms work with 18 kg hammers and 14 kg skulls is right where you want the pump without digging into recovery. Volume was balanced enough to keep blood in the muscles and not spill over into fatigue. :D
 
madcap71 said:
Yesterday's steps: 12337
Delts / Arms - Oct 03 - AM fasted

Shoulder Press (Machine Plates)
Set 1: 60 kg x 12
Set 2: 70 kg x 12

Rear Delt Reverse Fly (Gymleco Machine)
Set 1: 35 kg x 15
Set 2: 30 kg x 20

Lateral Raise (Cable)
Set 1: 15 kg x 15
Set 2: 15 kg x 15

Triceps Rope Pushdown
Set 1: 65 kg x 15
Set 2: 65 kg x 15

Bicep Curl (Cable)
Set 1: 50 kg x 15
Set 2: 50 kg x 15

Overhead Triceps Extension (Cable)
Set 1: 45 kg x 15
Set 2: 45 kg x 15

Preacher Curl (Machine)
Set 1: 20 kg x 15
Set 2: 20 kg x 15

Skullcrusher (Dumbbell)
Set 1: 14 kg x 15
Set 2: 14 kg x 15

Hammer Curl (Dumbbell)
Set 1: 18 kg x 12
Set 2: 18 kg x 12

Last session before my show.

View attachment 125533
Click to expand...
@madcap71 Fantastic pic man...shoulders looking big and strong.........
 
madcap71 said:
2nd check in of the day, it is horrible, cold and wet out here and I'm with the in-laws... Had to slip away while they had lunch to get these done

View attachment 125909
Click to expand...
@madcap71 Nothing better than spending the day with the in-laws. lol! Glad you are having a good time though. Thanks for taking the time to post up these picks. Good progression.
 
madcap71 said:
2nd check in of the day, it is horrible, cold and wet out here and I'm with the in-laws... Had to slip away while they had lunch to get these done

View attachment 125909
Click to expand...
You are looking super lean. Definitely the leanest I've seen you. when you do the side picture, your abs are popping. @madcap71
 
stevesmi said:
@madcap71 Nothing better than spending the day with the in-laws. lol! Glad you are having a good time though. Thanks for taking the time to post up these picks. Good progression.
Click to expand...
A load of questions and comments from the in-laws as always about what I'm eating, when I'm going to start "eating normal food" etc.. irritating but they're all a bunch of couch-potatoes, not an athletic, health-conscious or competitive bone in their bodies so I don't let it phase me
 
madcap71 said:
A load of questions and comments from the in-laws as always about what I'm eating, when I'm going to start "eating normal food" etc.. irritating but they're all a bunch of couch-potatoes, not an athletic, health-conscious or competitive bone in their bodies so I don't let it phase me
Click to expand...

i'm at the age where gf's parents are incredibly out of shape. the boomer generation. where they get heart attacks every 5 years. when i even talk about proper nutrition they look at me like i'm crazy. "you mean chikfila and subway are bad for you?" "you mean 1 drink a day is bad?" one of my in laws thinks that smoking is okay, and the government is making bs up. yeah that is why i see the best athletes in the world smoking packs a day lol. its sooo damn good for you SMH. the fox news and my pillow guy generation, brainwashed to the core lol
 
madcap71 said:
2nd check in of the day, it is horrible, cold and wet out here and I'm with the in-laws... Had to slip away while they had lunch to get these done

View attachment 125909
Click to expand...
lean physique and a lot of EVO respect @madcap71 i think this is the most ripped i've ever seen you. you literally are 100% muscle
 
madcap71 said:
2nd check in of the day, it is horrible, cold and wet out here and I'm with the in-laws... Had to slip away while they had lunch to get these done

View attachment 125909
Click to expand...
@madcap71 Thanks for taking the time to post these pictures. Even while the weather is very poor, you must have been freezing your butt off! let us know how it went at the in laws too
 
madcap71 said:
2nd check in of the day, it is horrible, cold and wet out here and I'm with the in-laws... Had to slip away while they had lunch to get these done

View attachment 125909
Click to expand...
bros looking diced as always. you keep leaning up more and more. you seriously gonna be down to 3% BODY FAT at this rate! @madcap71
 
Didn't place unfortunately, the PCA London's is a very popular show so was in a busy and competitive class. Was in the first call out after the initial round of posing so probably came 5th or 6th.

Back to the drawing board for me next and last show.

Only seen one picture so far; from my individual routine:

Screenshot_20251005-145529.webp
 
madcap71 said:
Didn't place unfortunately, the PCA London's is a very popular show so was in a busy and competitive class. Was in the first call out after the initial round of posing so probably came 5th or 6th.

Back to the drawing board for me next and last show.

Only seen one picture so far; from my individual routine:

View attachment 126229
Click to expand...
It’s the effort that counts, you brought it to a tough lineup and still made first call out which says a lot. Use that momentum for the next show and tighten the details you learned from this one. You’re right there, just needs another push. :D you have full EVO family support! lets grow for next show @madcap71
 
madcap71 said:
Didn't place unfortunately, the PCA London's is a very popular show so was in a busy and competitive class. Was in the first call out after the initial round of posing so probably came 5th or 6th.

Back to the drawing board for me next and last show.

Only seen one picture so far; from my individual routine:

View attachment 126229
Click to expand...
@madcap71 yeah like you said it matters who shows up. when i used to do ironman's and road races i knew when i got there if i had a chance or not based on who showed up that day. really nothing you can do. some of those guys you compete against have been bodybuilding since they were 11 years old and are on everything under the sun
 
madcap71 said:
Didn't place unfortunately, the PCA London's is a very popular show so was in a busy and competitive class. Was in the first call out after the initial round of posing so probably came 5th or 6th.

Back to the drawing board for me next and last show.

Only seen one picture so far; from my individual routine:

View attachment 126229
Click to expand...
bros that a tough competition cause you look great! i would have thought you would have won or got top 3 easy. now i want to see who beat you @madcap71
 
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