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single lying leg curls are a good one. It's very important to work those hamstrings. A lot of people neglect them and they end up with major imbalances. @Simon90
@Simon90 can never go wrong with hamstring work!
Bros. That's not a bad idea at all.
Delts and triceps today.
Up on everything on shoulders, down a rep or two on tricep work at the end though! I guess I'm just tailing off now towards the end of the session which is to be expected at 3 weeks out.
Bent over rear dumbell raises
1 x 12
1 x 10 into triple drop set plus 20 partials
Reverse Pec dec
3 sets
1st set fail at 25 reps
Next 2 sets try to get as many as possible
Drop set plus partials last set
Machine side laterals
Aim to fail at 20 reps
Got 21 reps 1st set, 30secs rest go again 30 secs rest go again, plus 20 partials on end
Seated dumbell side lateral raises
1 x 10
1 x 12 plus triple drop set
Wide grip up right row
3 x 15-10
High incline barbell press
1 x 5
1 x 11
Dunbell skull crushers
1 x 6
1 x 11
Overhead single arm dumbell extension
1 x 5 plus 2 forced reps
1 x 7 plus 2 forced reps
1 x 15
Push down
1 x 9
1 x 12
Pin press
1 x 6
1 x 11
Dead hangs, tricep and shoulder stretching, mobility work and then 20mins cardio
Was a long session!!!
Up on everything on shoulders, down a rep or two on tricep work at the end though! I guess I'm just tailing off now towards the end of the session which is to be expected at 3 weeks out.
Bent over rear dumbell raises
1 x 12
1 x 10 into triple drop set plus 20 partials
Reverse Pec dec
3 sets
1st set fail at 25 reps
Next 2 sets try to get as many as possible
Drop set plus partials last set
Machine side laterals
Aim to fail at 20 reps
Got 21 reps 1st set, 30secs rest go again 30 secs rest go again, plus 20 partials on end
Seated dumbell side lateral raises
1 x 10
1 x 12 plus triple drop set
Wide grip up right row
3 x 15-10
High incline barbell press
1 x 5
1 x 11
Dunbell skull crushers
1 x 6
1 x 11
Overhead single arm dumbell extension
1 x 5 plus 2 forced reps
1 x 7 plus 2 forced reps
1 x 15
Push down
1 x 9
1 x 12
Pin press
1 x 6
1 x 11
Dead hangs, tricep and shoulder stretching, mobility work and then 20mins cardio
Was a long session!!!
LevButlerov
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Every delt head got torched with those partial loaded laterals and drop sets, you are legit on shoulders
At 3 weeks out, a rep or 2 off triceps late in the session is just fatigue showing up, totally normal at this phase imo
Brutal quad session today.
I fooked up big time though
took a viagra before the gym thinning it'd give me a huge pump. Made me feel horrendous.
Up on everything strength wise! Fook yes!!
Very flat and stringy in the upper body though. So another high day of food today. Another 1200g carbs going in.
Single leg lying leg curl
3 x 18, 15, 12 plus 2 forced negatives
Leg press feet close together and low on platform
Go up a plate a side a time until I fail 8 reps
Leg press sissy squat style (toes on bottom of platform heels off and up)
1 rest pause set pump style
Smith squats - 3 second negative no pausing at top, constant tension
3 x 10, 8, 7
Smith machine Bulgarians
1 x 10
1 x 8
Leg extension
1 x 11
1 rest pause set 7rp4rp2 plus 20partials
Adductor machine
1 rest pause set plus partials
Abductor machine
1 rest pause set plus partials
Stretching, mobility, no cardio after the quad day I can't even stand up
Posing, but it was terrible as I could not contract any muscle in my upper body. No pressure or force in the muscle at all
I fooked up big time though
took a viagra before the gym thinning it'd give me a huge pump. Made me feel horrendous. Up on everything strength wise! Fook yes!!
Very flat and stringy in the upper body though. So another high day of food today. Another 1200g carbs going in.
Single leg lying leg curl
3 x 18, 15, 12 plus 2 forced negatives
Leg press feet close together and low on platform
Go up a plate a side a time until I fail 8 reps
Leg press sissy squat style (toes on bottom of platform heels off and up)
1 rest pause set pump style
Smith squats - 3 second negative no pausing at top, constant tension
3 x 10, 8, 7
Smith machine Bulgarians
1 x 10
1 x 8
Leg extension
1 x 11
1 rest pause set 7rp4rp2 plus 20partials
Adductor machine
1 rest pause set plus partials
Abductor machine
1 rest pause set plus partials
Stretching, mobility, no cardio after the quad day I can't even stand up
Posing, but it was terrible as I could not contract any muscle in my upper body. No pressure or force in the muscle at all
LevButlerov
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Good training today! Careful with those 3 second negatives on Smith squats after that many rest pause sets, legs must be maxed.Brutal quad session today.
I fooked up big time though
Up on everything strength wise! Fook yes!!
Very flat and stringy in the upper body though. So another high day of food today. Another 1200g carbs going in.
Single leg lying leg curl
3 x 18, 15, 12 plus 2 forced negatives
Leg press feet close together and low on platform
Go up a plate a side a time until I fail 8 reps
Leg press sissy squat style (toes on bottom of platform heels off and up)
1 rest pause set pump style
Smith squats - 3 second negative no pausing at top, constant tension
3 x 10, 8, 7
Smith machine Bulgarians
1 x 10
1 x 8
Leg extension
1 x 11
1 rest pause set 7rp4rp2 plus 20partials
Adductor machine
1 rest pause set plus partials
Abductor machine
1 rest pause set plus partials
Stretching, mobility, no cardio after the quad day I can't even stand up
Posing, but it was terrible as I could not contract any muscle in my upper body. No pressure or force in the muscle at all
@Simon90 Heck of a job going into the weekend. Those brutal sessions really do a great job of stressing the body and pushing it to get better.Brutal quad session today.
I fooked up big time though
Up on everything strength wise! Fook yes!!
Very flat and stringy in the upper body though. So another high day of food today. Another 1200g carbs going in.
Single leg lying leg curl
3 x 18, 15, 12 plus 2 forced negatives
Leg press feet close together and low on platform
Go up a plate a side a time until I fail 8 reps
Leg press sissy squat style (toes on bottom of platform heels off and up)
1 rest pause set pump style
Smith squats - 3 second negative no pausing at top, constant tension
3 x 10, 8, 7
Smith machine Bulgarians
1 x 10
1 x 8
Leg extension
1 x 11
1 rest pause set 7rp4rp2 plus 20partials
Adductor machine
1 rest pause set plus partials
Abductor machine
1 rest pause set plus partials
Stretching, mobility, no cardio after the quad day I can't even stand up
Posing, but it was terrible as I could not contract any muscle in my upper body. No pressure or force in the muscle at all
bros nice. be careful though on smith machine bulgarians. i'm sure it fine for you but others it can get dangerous if not positioned right @Simon90Brutal quad session today.
I fooked up big time though
Up on everything strength wise! Fook yes!!
Very flat and stringy in the upper body though. So another high day of food today. Another 1200g carbs going in.
Single leg lying leg curl
3 x 18, 15, 12 plus 2 forced negatives
Leg press feet close together and low on platform
Go up a plate a side a time until I fail 8 reps
Leg press sissy squat style (toes on bottom of platform heels off and up)
1 rest pause set pump style
Smith squats - 3 second negative no pausing at top, constant tension
3 x 10, 8, 7
Smith machine Bulgarians
1 x 10
1 x 8
Leg extension
1 x 11
1 rest pause set 7rp4rp2 plus 20partials
Adductor machine
1 rest pause set plus partials
Abductor machine
1 rest pause set plus partials
Stretching, mobility, no cardio after the quad day I can't even stand up
Posing, but it was terrible as I could not contract any muscle in my upper body. No pressure or force in the muscle at all
@Simon90 Heck of a job on this leg training. I've seen several good leg training sessions today. This 1 is 1 of the tops I've seen though I like how you mix things up. Keep it fun.Brutal quad session today.
I fooked up big time though
Up on everything strength wise! Fook yes!!
Very flat and stringy in the upper body though. So another high day of food today. Another 1200g carbs going in.
Single leg lying leg curl
3 x 18, 15, 12 plus 2 forced negatives
Leg press feet close together and low on platform
Go up a plate a side a time until I fail 8 reps
Leg press sissy squat style (toes on bottom of platform heels off and up)
1 rest pause set pump style
Smith squats - 3 second negative no pausing at top, constant tension
3 x 10, 8, 7
Smith machine Bulgarians
1 x 10
1 x 8
Leg extension
1 x 11
1 rest pause set 7rp4rp2 plus 20partials
Adductor machine
1 rest pause set plus partials
Abductor machine
1 rest pause set plus partials
Stretching, mobility, no cardio after the quad day I can't even stand up
Posing, but it was terrible as I could not contract any muscle in my upper body. No pressure or force in the muscle at all
This is the biggest change in growth i noticed from splitting my leg days also!!
Stay gold brother
smith squats are insane. leg extensions are on point! @Simon90 smith machine bulgarians also are the ones to use!Brutal quad session today.
I fooked up big time though
Up on everything strength wise! Fook yes!!
Very flat and stringy in the upper body though. So another high day of food today. Another 1200g carbs going in.
Single leg lying leg curl
3 x 18, 15, 12 plus 2 forced negatives
Leg press feet close together and low on platform
Go up a plate a side a time until I fail 8 reps
Leg press sissy squat style (toes on bottom of platform heels off and up)
1 rest pause set pump style
Smith squats - 3 second negative no pausing at top, constant tension
3 x 10, 8, 7
Smith machine Bulgarians
1 x 10
1 x 8
Leg extension
1 x 11
1 rest pause set 7rp4rp2 plus 20partials
Adductor machine
1 rest pause set plus partials
Abductor machine
1 rest pause set plus partials
Stretching, mobility, no cardio after the quad day I can't even stand up
Posing, but it was terrible as I could not contract any muscle in my upper body. No pressure or force in the muscle at all
this is an excellent leg day. i like to do single leg curls too. it really prevents cheating ! @Simon90Brutal quad session today.
I fooked up big time though
Up on everything strength wise! Fook yes!!
Very flat and stringy in the upper body though. So another high day of food today. Another 1200g carbs going in.
Single leg lying leg curl
3 x 18, 15, 12 plus 2 forced negatives
Leg press feet close together and low on platform
Go up a plate a side a time until I fail 8 reps
Leg press sissy squat style (toes on bottom of platform heels off and up)
1 rest pause set pump style
Smith squats - 3 second negative no pausing at top, constant tension
3 x 10, 8, 7
Smith machine Bulgarians
1 x 10
1 x 8
Leg extension
1 x 11
1 rest pause set 7rp4rp2 plus 20partials
Adductor machine
1 rest pause set plus partials
Abductor machine
1 rest pause set plus partials
Stretching, mobility, no cardio after the quad day I can't even stand up
Posing, but it was terrible as I could not contract any muscle in my upper body. No pressure or force in the muscle at all
Lesson learnt lol
Rest day today. Posing, cardio, abs, planks and vaccums in the morning.
Holding poses for 55 seconds each now. 2 weeks out I'll go to 60 seconds. Then 1 week out ill pull back on the posing, drop the cardio and do as little as possible and let the body refresh and fill out.
Holding poses for 55 seconds each now. 2 weeks out I'll go to 60 seconds. Then 1 week out ill pull back on the posing, drop the cardio and do as little as possible and let the body refresh and fill out.
LevButlerov
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Rest day and posing perfect
@Simon90 man that Viagra spikes my blood pressure my face gets red. I have to stick with Cialis.Brutal quad session today.
I fooked up big time though
Up on everything strength wise! Fook yes!!
Very flat and stringy in the upper body though. So another high day of food today. Another 1200g carbs going in.
Single leg lying leg curl
3 x 18, 15, 12 plus 2 forced negatives
Leg press feet close together and low on platform
Go up a plate a side a time until I fail 8 reps
Leg press sissy squat style (toes on bottom of platform heels off and up)
1 rest pause set pump style
Smith squats - 3 second negative no pausing at top, constant tension
3 x 10, 8, 7
Smith machine Bulgarians
1 x 10
1 x 8
Leg extension
1 x 11
1 rest pause set 7rp4rp2 plus 20partials
Adductor machine
1 rest pause set plus partials
Abductor machine
1 rest pause set plus partials
Stretching, mobility, no cardio after the quad day I can't even stand up
Posing, but it was terrible as I could not contract any muscle in my upper body. No pressure or force in the muscle at all
Man it was horrible. Seriously seriously horrible! I cannot remember a time where I felt so bad. Heart rate through the roof, felt very congested, blood pressure dropped very low when resting but shot up when lifting.
Felt like death
I will need to get some more cialis lol
Chest tonight. Down a rep across the board. To be expected I guess. Still pressing the 70kgs db's though. Gonna get strong in these this off season.
Incline dumbell press
2 sets
Incline barbell press
3 sets
Pec dec
3 sets
Incline cable flyes
1 straight set
1 rest pause set
Side db raises
Run the rack up and down
Load of stretching and mobility
20mins cardio post workout
Was a very hard session. Every day is hard now. Tired, drained, flat, hungry but I still fookin love it!!!
Can't wait to get on stage now though.
Been practicing my routine to the music. It's fun
The song I have chosen is:
Ludovico Einaudi - time lapse
Incline dumbell press
2 sets
Incline barbell press
3 sets
Pec dec
3 sets
Incline cable flyes
1 straight set
1 rest pause set
Side db raises
Run the rack up and down
Load of stretching and mobility
20mins cardio post workout
Was a very hard session. Every day is hard now. Tired, drained, flat, hungry but I still fookin love it!!!
Can't wait to get on stage now though.
Been practicing my routine to the music. It's fun
The song I have chosen is:
Ludovico Einaudi - time lapse
LevButlerov
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Good training
and interesting song choice to pose too, will be hot to see you in the night show with this!
Good update Bru
@Simon90 great pics man.......
Back today.
Took some inspiration from nick walkers back training video and really tightened up the form. With being this close to show now I am paranoid about an injury so doing what I can to prevent this. Today I lighted the load but the intrstoty was stil incredibly high, and there was even more tension on the muscle than normal. It felt great!!!
Cable pull overs
2 straight sets
1 rest pause set
Reverse grip lat pull down
1 x 9
1 x 13
DY row
1 x 7
1 x 13
Bent over dumbell row (both arms together)
1 x 7
1 x 15
Chest supported dumbell row big stretch
1 x 8 plus Kelso shrugs
1 x 8 plus Kelso shrugs
Mid back cable row
1 rest pause set
Hyper extensions
100lb db each hand for 1 x 8
80lb db each hand for 1 x 11 drop to bodyweight to fail
Bent over rear delt db flyes
3 x failure
Dead hang with 40kg off belt
60 seconds
Wrist curls off end of incline bench (learnt this from John jewett)
2 sets to failure
Reverse wrist curls off incline bench again from John jewett
2 sets to failure
Some mobility and stretching
Cable crunches to get the blood back out of lower back as was pumped to fook
20mins cardio
Took some inspiration from nick walkers back training video and really tightened up the form. With being this close to show now I am paranoid about an injury so doing what I can to prevent this. Today I lighted the load but the intrstoty was stil incredibly high, and there was even more tension on the muscle than normal. It felt great!!!
Cable pull overs
2 straight sets
1 rest pause set
Reverse grip lat pull down
1 x 9
1 x 13
DY row
1 x 7
1 x 13
Bent over dumbell row (both arms together)
1 x 7
1 x 15
Chest supported dumbell row big stretch
1 x 8 plus Kelso shrugs
1 x 8 plus Kelso shrugs
Mid back cable row
1 rest pause set
Hyper extensions
100lb db each hand for 1 x 8
80lb db each hand for 1 x 11 drop to bodyweight to fail
Bent over rear delt db flyes
3 x failure
Dead hang with 40kg off belt
60 seconds
Wrist curls off end of incline bench (learnt this from John jewett)
2 sets to failure
Reverse wrist curls off incline bench again from John jewett
2 sets to failure
Some mobility and stretching
Cable crunches to get the blood back out of lower back as was pumped to fook
20mins cardio
LevButlerov
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You look amazing at 2.5 weeks out super tight and vascular WOW!!!!
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You should start slowing down on training so close no failure training.
Thanks mate. Wasn't sure how far out to do that so will take that on board
That bottom skin pinch pic is THE one
Not much room to put in gh now lol
@Simon90 Yep. I would say the conditioning is going quite well. It looks like you've got a road map all over your body. So fantastic job.
Much respect for that man. I can't begin to tell you how many people that are older than 40 have lots of body fat around their stomach. It's definitely an epidemic. @Simon90
Bros you absolute machine. I have no doubt that you going to continue kicking ass. @Simon90 Your physique look fantastic and it's because of this hardcore training you do throwing the iron around.
@Simon90 Those explosive pumps are definitely no joke. I love how you finish out your workouts with mobility and stretching. It's too bad most weight trainers skip that part, but if they would do it they'd have much better results.
i love those kelso shrugs. those are good exercises that people don't really use. And awesome job on the mobility and stretching. You should definitely do more of that. @Simon90
Rest day today. Would usually be hamstring and glutes. But as I'm getting closer to the show I will now combine both leg days, to help with recovery. I only have 2 left now including tomorrow.
Posing, cardio and abs in morning.
Abs will reduce now from every day to 3-4x a week instead.
Mobility work, stretching, foam rolling etc today.
Next week will get in for 2 sessions of soft tissue work
Posing, cardio and abs in morning.
Abs will reduce now from every day to 3-4x a week instead.
Mobility work, stretching, foam rolling etc today.
Next week will get in for 2 sessions of soft tissue work
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Good you at least trying
Right then....
Legs today. 2 weeks out on Saturday!! So I dropped the volume slightly and didn't train to or beyond failure!! This was the hardest bit of the whole prep!! As I love destroying myself in the gym and leaving no stone unturned.
It was actually a great session though and just used it as a time to connect even better with my muscles. The posing has made such a difference in improving mind muscle connection. I never expected it to translate into my training. This makes me excited for the off season as I think it'll allow me to grow even better!!
Usually I'd split hams/glutes and quads on different days. But for recovery purposes this close to the show I combined so I can get it done in one day.
Single lying leg curl
1 x 19
1 x 12
Smith machine deficit SLDL
1 x 8
1 x 12
Hip thrust
2 x 10
Smith squat sissy style - 3 second negative, breif pause in stretch no lockout or pausing at top. Constant tension
3 x 6
Leg extension
1 x 13
1 x 9
Adductor machine
Superset
Abductors machine
3 sets 20-15
Frog stance leg press
1 x 20
Single leg leg extension
1 x 20 each leg
Single leg toe press on legrpess
1 set
Single leg seated calf press
1 set
A lot of stretching and mobility.
Was awoken rudely from my nap by the mother of all cramps in my adductor of all places ffs!!! Not a pleasant experience at all
Legs today. 2 weeks out on Saturday!! So I dropped the volume slightly and didn't train to or beyond failure!! This was the hardest bit of the whole prep!! As I love destroying myself in the gym and leaving no stone unturned.
It was actually a great session though and just used it as a time to connect even better with my muscles. The posing has made such a difference in improving mind muscle connection. I never expected it to translate into my training. This makes me excited for the off season as I think it'll allow me to grow even better!!
Usually I'd split hams/glutes and quads on different days. But for recovery purposes this close to the show I combined so I can get it done in one day.
Single lying leg curl
1 x 19
1 x 12
Smith machine deficit SLDL
1 x 8
1 x 12
Hip thrust
2 x 10
Smith squat sissy style - 3 second negative, breif pause in stretch no lockout or pausing at top. Constant tension
3 x 6
Leg extension
1 x 13
1 x 9
Adductor machine
Superset
Abductors machine
3 sets 20-15
Frog stance leg press
1 x 20
Single leg leg extension
1 x 20 each leg
Single leg toe press on legrpess
1 set
Single leg seated calf press
1 set
A lot of stretching and mobility.
Was awoken rudely from my nap by the mother of all cramps in my adductor of all places ffs!!! Not a pleasant experience at all
@Simon90 awesome pics man! Looking dry and grainy. Gonna bring a great package.
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Hot prep session. Legs handled clean, 210 kg style sissy squat thats hard to do, impressive!
Good call tapering intensity 2 weeks out!
but the cramps you need to get electrolytes and taurine up asap.
Delts today.
Again no sets taking to failure. Do not enjoy training like that lol.
Bent over rear delt dumbell flyes
3 x 8
Bent over rear delt cable flyes
3 x 20
Reverse Pec dec
3 x 20
Seated side lateral machine
3 x 20, 15, 12
Cable side laterals
3 x 20
Wide grip upright rows
2 x 12
Kelso shrugs
3 x 10
Loads of shoulder mobility and stretching.
20 mins cardio.
Another drop in bodyweight.
Adding an extra 50g carbs to baseline diet.
Cardio being reduced to 45 minutes a day
Again no sets taking to failure. Do not enjoy training like that lol.
Bent over rear delt dumbell flyes
3 x 8
Bent over rear delt cable flyes
3 x 20
Reverse Pec dec
3 x 20
Seated side lateral machine
3 x 20, 15, 12
Cable side laterals
3 x 20
Wide grip upright rows
2 x 12
Kelso shrugs
3 x 10
Loads of shoulder mobility and stretching.
20 mins cardio.
Another drop in bodyweight.
Adding an extra 50g carbs to baseline diet.
Cardio being reduced to 45 minutes a day
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Ripped to the bone
I like Vacuum poses myself
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Good delt session. Rear and side work volume solid and smart holding off failure this close in.
Add of 50 g carbs and less cardio will keep weight from dropping too fast.
@Simon90 I would go with the first one for sure. Definitely looks much more tighter and much more ripped. Amazing job man. You look like an absolute rock.
my opinion is you look like a freak! lol. amazing job on this. both pics look great don't make me choose ha! @Simon90
Wow, that's a really good training session right there. And you're still finding time to do cardio even though it's less. @Simon90 Keep up the good work. It looks good.
@Simon90 bros cable side laterals is insane. That a good workout right there. Really work it hard and really push the training. Throwing around the iron makes it fun.
Good luck with the final stretch! That post-show size is gonna be epic.
reverse pec deck is looking good. cable side laterals are nice as well. i love the wide grip upright rows @Simon90
Bro both look elite! But vacuum all the way for me.. why not give them a sneak peak at the crunched abes briefly then the money shot with the vacuum
I am realllly excited for that post show rebound hahaha. Gonna push it hard.
Arms today. Such a strange feeling not training to failure. Feels foreign to me.
Still a good session, was fun, kept the rest periods a bit shorter than usual as didn't feel I needed to take longer with not going to failure.
Dumbell hammer curls
1 x 8
1 x 12
1 x 15
Incline dumbell curls
1 x 6
1 x 10
Preacher dumbell curls
1 x 17
1 x 15
Reverse cable curls
1 x 10
1 x 15
Dumbell skull crushers
1 x 6
1 x 12
Single arm overhead dumbell extension
1 x 5
1 x 8
1 x 20
Push downs
1 x 15
1 x 9
Cgbp on smith
1 x 8
1 x 15
All reps constant tension, slow negative and contracting as HARD as I physically could. Just imagining posing on every contraction
Been really enjoying dumbell work on arms lately. Usually a cable fan but they just feel so much better these last few weeks
Still a good session, was fun, kept the rest periods a bit shorter than usual as didn't feel I needed to take longer with not going to failure.
Dumbell hammer curls
1 x 8
1 x 12
1 x 15
Incline dumbell curls
1 x 6
1 x 10
Preacher dumbell curls
1 x 17
1 x 15
Reverse cable curls
1 x 10
1 x 15
Dumbell skull crushers
1 x 6
1 x 12
Single arm overhead dumbell extension
1 x 5
1 x 8
1 x 20
Push downs
1 x 15
1 x 9
Cgbp on smith
1 x 8
1 x 15
All reps constant tension, slow negative and contracting as HARD as I physically could. Just imagining posing on every contraction
Been really enjoying dumbell work on arms lately. Usually a cable fan but they just feel so much better these last few weeks
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@Simon90 Solid updates.....
@Simon90 solid shoulder smash right here!
Boooom!!
Both look pretty solid. I think you're in the well earned position to do both.
That's funny cuz I go back and forth with cables and dumbbells too. I'm a dumbbell guy these last 2 training cycles as well. Probably just something in our heads that has to do with boredom more than anything else.
Rest day yesterday. The usual cardio and posing.
Todya was chest. Really good session! Felt great connection in the pecs. Was happy with how I was looking too! Which is always nice as we are our own biggest critiques.
No intensifiers today. Just straight sets but still heavy and to 'tehnical failure' as in I'd not be able to complete the next rep with good form.
Also left out dumbells as too risky kicking em up and I'm feeling very dry in the joints with the winny.
Hammer strength incline press
100kg/side x 6
80kg/side x 11
Incline barbell press
140kg 2 x 8
110 kg x 15
Pec dec
1 x 6
1 x 12
1 x 25
Cable cross over
3 x 20
Side delt raises rub the rack
Chest, shoulder, tricep stretching and mobility.
Dead hangs
Calves
Single leg calf raise
1 rest pause set
Single leg toe press
1 x 8
1 x 15
Calves stretches.
No cardio now post workout.
Cardio been cut down even further now to 35 mins. Which is all done fasted in the morning after my posing followed by the ab circuit and vaccums, and planks
Todya was chest. Really good session! Felt great connection in the pecs. Was happy with how I was looking too! Which is always nice as we are our own biggest critiques.
No intensifiers today. Just straight sets but still heavy and to 'tehnical failure' as in I'd not be able to complete the next rep with good form.
Also left out dumbells as too risky kicking em up and I'm feeling very dry in the joints with the winny.
Hammer strength incline press
100kg/side x 6
80kg/side x 11
Incline barbell press
140kg 2 x 8
110 kg x 15
Pec dec
1 x 6
1 x 12
1 x 25
Cable cross over
3 x 20
Side delt raises rub the rack
Chest, shoulder, tricep stretching and mobility.
Dead hangs
Calves
Single leg calf raise
1 rest pause set
Single leg toe press
1 x 8
1 x 15
Calves stretches.
No cardio now post workout.
Cardio been cut down even further now to 35 mins. Which is all done fasted in the morning after my posing followed by the ab circuit and vaccums, and planks
LevButlerov
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Chest day looked strong, pressing heavy with clean form while avoiding risky dumbbells was smart.
Winstrol dryness aside you’re holding size well, and 140 kg x 8 incline is solid power! @Simon90 the stage is close for you.
@Simon90 I like the vaccumed post but the other looks great also. Killer posing
Back today. Great session. Amazing connection. Mind muscle connection has definitely improved! Can't wait to grow in the off season training this way. Strength up too!!!! Critical winny doing it's job that's for sure!
Cable pull overs.
1x15
1x12
1 rest pause set
Reverse grip pull downs
1 x 10
1 x 12
DY row
1 x 8
1 x 12
Bent over double dumbell rows
1 x 10
1 x 15
Chest supported dumbell row on incline bench
1 x 8 when I failed do Kelso shrugs to failure
1 x 8 when I failed do Kelso shrugs again to failure
Wide grip mid back cable row
1 rest pause set
Bent over rear delt dumbell raises
3 x failure hitting 20 on first set then 20 partials end of last set
Dumbell hypers
1 x 10
1 x 12 dropset to bodyweight to failure
Dead hang with 40kg on belt for a minute
Wrist curls
2 sets
Reverse wrist curls
2 sets
Cable pull overs.
1x15
1x12
1 rest pause set
Reverse grip pull downs
1 x 10
1 x 12
DY row
1 x 8
1 x 12
Bent over double dumbell rows
1 x 10
1 x 15
Chest supported dumbell row on incline bench
1 x 8 when I failed do Kelso shrugs to failure
1 x 8 when I failed do Kelso shrugs again to failure
Wide grip mid back cable row
1 rest pause set
Bent over rear delt dumbell raises
3 x failure hitting 20 on first set then 20 partials end of last set
Dumbell hypers
1 x 10
1 x 12 dropset to bodyweight to failure
Dead hang with 40kg on belt for a minute
Wrist curls
2 sets
Reverse wrist curls
2 sets
LevButlerov
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Strong back day with high density, that 40kg hang at the end is serious grip work. Very hard to do!
Winny giving that dry strength look, any pics? @Simon90
Next lot of pics will be contest pics now
fully covered everywhere now until show day! Old school haha
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when is the show?Next lot of pics will be contest pics now
@Simon90
Old school is the best school.Next lot of pics will be contest pics now
Way to build the excitement bro!
Saturday 8th.10 dayswhen is the show?
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very close
Love this style of training, keen to see how hard you can push it in the off season training this way! Gonna see some big weight im sure of it
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Amazing delt session tonight. Trained hard as fook... Probably shouldn't but I felt good strong and I just enjoyed myself. It's what it's about after all
Bent over rear delt db flyes
3 x 8.... Last set I dropped the weight by 50% and aimed for at least double the reps. Seth feroce style
Single arm reverse cable crossover
3 sets of 20 reps no rest just doing alternating arms
Reverse Pec dec
1 x 12
1 x 8
1 x 6 drop weight in half and aim for double reps
Seated Side delt machine with 2 second squeeze
3 x 20, 15, 12 plus 20 partials
Side delt cable raise
1 x 7
1 x 7
1 x 17
Wide grip upright row
1 x 10
1 x 14
Shoulder barbell press
100kg x 14
100kg x 12
Kelso shrugs
3 x 12
Dead hangs, sterchig and mobility
Rope crunches
2 x 15
Some extra posing
I think I'm going to drop cardio completely in the last 7 days. And just keep in posing. My upper body is filing back out slowly and gardening up but my legs looks inflamed, soft and tired. So hopefuly dropping cardio will help
Currently using ashwaganda, magnesium byglycinate before bed and it is helping me sleep thank fully.
Been injecting all my hgh IM as well to avoid any sub q lumps before show.
Tomorrow will be my last quad injection, Saturday last leg day (6 days out).
I will only inject glutes and ventro glutes next week.
I think I'll stop the hgh on Sunday as well.
Last test shot was yesterday.
The only thing I'll keep injecting now is mast prop until tan goes on Friday
Bent over rear delt db flyes
3 x 8.... Last set I dropped the weight by 50% and aimed for at least double the reps. Seth feroce style
Single arm reverse cable crossover
3 sets of 20 reps no rest just doing alternating arms
Reverse Pec dec
1 x 12
1 x 8
1 x 6 drop weight in half and aim for double reps
Seated Side delt machine with 2 second squeeze
3 x 20, 15, 12 plus 20 partials
Side delt cable raise
1 x 7
1 x 7
1 x 17
Wide grip upright row
1 x 10
1 x 14
Shoulder barbell press
100kg x 14
100kg x 12
Kelso shrugs
3 x 12
Dead hangs, sterchig and mobility
Rope crunches
2 x 15
Some extra posing
I think I'm going to drop cardio completely in the last 7 days. And just keep in posing. My upper body is filing back out slowly and gardening up but my legs looks inflamed, soft and tired. So hopefuly dropping cardio will help
Currently using ashwaganda, magnesium byglycinate before bed and it is helping me sleep thank fully.
Been injecting all my hgh IM as well to avoid any sub q lumps before show.
Tomorrow will be my last quad injection, Saturday last leg day (6 days out).
I will only inject glutes and ventro glutes next week.
I think I'll stop the hgh on Sunday as well.
Last test shot was yesterday.
The only thing I'll keep injecting now is mast prop until tan goes on Friday
LevButlerov
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Massive delt day, those 100kg presses and high rep side work sound brutal and perfect for that final week fill out.
How would you structure training in the last week? Would I still do my split as normal so that my last training day is Friday?Massive delt day, those 100kg presses and high rep side work sound brutal and perfect for that final week fill out.
Monday chest
Tuesday back
Wednesday off
Thursday delts
Friday arms
Or
Monday chest
Tuesday back
Wednesday delts
Thursday arms
Friday (day before show) off full rest
Would I train to technical failure or just pump workouts for all sessions or keep Monday and Tuesday intense and then the delts and arm workouts at end of week more pump based or all the same high intensity?
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Last week I would go way down in weight and just work on pumps NO intensity and you shouldnt train at least 2 days out just a light pump. @Simon90
Thank you!!!
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Not long now big man and its game time..
All the hard work and effort is about to return the favour, tear that mfer up brother lets go
We gotta love it for sure
@Simon90 If you want to do a 4 day split then why not simplify it? Do something like pushing, pulling and legs and then the fourth day you can do other things more isolation and abs and stuff like that.
It's only changing for the last week before the show.
My last leg day is tomorrow 7 days out.
I'll be going back to my usual training post show
bros i think you gonna be fine with your setup. i seen guys do ISO or compound up to contest. as long as you don't get injured lol @Simon90
Looking really good, man. @Simon90 Those Kelso shrugs are actually really tough one. Not a lot of people will do them because a lot of people have super weak backs. But there are great one to really get the back stronger.
@Simon90 just make sure you aren't sore going into the show. That is really the only advice I can give you. You don't want to be posing with sore muscles. It really sucks. Haha.
I like the dead hangs and the mobility and stretching exercises. That's really good, man. Keep working on the posing. That's very good to do. @Simon90
Really good arm workout today. Enjoyed myself. Another day closer. Up in strength on the 2 dumbell curl exercises
60 seconds rest max today.
Cable single arm hammer curl with back of arm resting against frame so NO cheating at all
3 sets 15, 12, 8
Incline dumbell curl
1 x 10
1 x rest pause set 12rp4rp3
Dumbell preacher curl
1 x 7 plus 2 forced
1 x 15 plus 2 forced
Crucifix cable curl
1 rest pause set
Reverse cable curl
1 rest pause set
Single arm overhead rope extension
3 sets 12-8
Push downs
3 sets 12-8
Close grip smith press
1 x 10
1 x 10
1 x 15
Tricep stretched mobility work and cardio post workout
Last leg day tomorrow!!!
60 seconds rest max today.
Cable single arm hammer curl with back of arm resting against frame so NO cheating at all
3 sets 15, 12, 8
Incline dumbell curl
1 x 10
1 x rest pause set 12rp4rp3
Dumbell preacher curl
1 x 7 plus 2 forced
1 x 15 plus 2 forced
Crucifix cable curl
1 rest pause set
Reverse cable curl
1 rest pause set
Single arm overhead rope extension
3 sets 12-8
Push downs
3 sets 12-8
Close grip smith press
1 x 10
1 x 10
1 x 15
Tricep stretched mobility work and cardio post workout
Last leg day tomorrow!!!
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Good arm session, those preacher and crucifix curls sound brutal with the rest pause sets.
Love em!!! Since posing my mind muscle connection has got much stronger so if I carry this on into the off season I should finally see some good arm growth!!! Always been a lagging part for me.Good arm session, those preacher and crucifix curls sound brutal with the rest pause sets.
Last leg day today!!!! And it was a fookin good one too!!
7 days out!!!!
Focus today was more in extremely hard contractions and filling with as much blood as possible. I deffo achieved that as could barely stand up, there were no lines atall in my quads as they were so full and veins everywhere.
Hopefuly now the inflamation will calm down before Saturday so the legs will be as seperate and as detailed as possible but still with good fullness.
I think I'll drop cardio complelety this week and stay off my feet as much as possible. Just steps around the house and gym only. And my posing practice.
Workouts this week will be upper body pump work only.
Macros atm on a training day are
600g carbs
390g protein
10g fats
Rest day
300g carbs
360g protein
38g fats
If my bodyweight drops I add another 50g carbs.
I will load some extra carbs Wednesday and Thursday. Then go back to the above diet Friday and hopefuly those 2 high carb days will have me full on the Saturday show but without any distension. Saturday/show day meals will be my usual meals. Spaced as normal between stage.
Sodium to potassium ratio is now 1.2:1.
Thursday and Friday this will change to 1:1.5
No diuretics will be used. I'll manipulate my ratios as above to get as dry as possible. Hopefuly it'll work! It's all part of the learning process.
I'll be on stage at 12 for the first timers, then again a few hours later for the open class. And if I win one or the other again a few hours later for the overalls.
Today's workout:
Bike to get warm
Single leg lying leg curl:
1 x 15
1 x 12
Seated leg curl
1x20
1 x 16
1 x 12
Smith defecit SLDL
1 x 6
1 x 12
Smith hip thrust
1 x 10
1 x 12
Smith squat close stance. Deep as possible no pausing constant tension
1 x 20
1 x 12
Split squats on smith
1 x 8
1 x 12
Leg extension
1 x 6
1 x 8 drop weight in half and go til failure
Tried a new leg press no wjere near failure just to rmtry for fun
2 sets to feel it. Felt great look forward to using it. It's a guardian cable leg press.
Adductor
Superset
Abductor
2 supersets
Single toe press on leg press
1 rest pause set plus a minute stretch
Single leg seated toe press
1 x 15
1 x 8
Stretching, mobility and bit of posing.
7 days out!!!!
Focus today was more in extremely hard contractions and filling with as much blood as possible. I deffo achieved that as could barely stand up, there were no lines atall in my quads as they were so full and veins everywhere.
Hopefuly now the inflamation will calm down before Saturday so the legs will be as seperate and as detailed as possible but still with good fullness.
I think I'll drop cardio complelety this week and stay off my feet as much as possible. Just steps around the house and gym only. And my posing practice.
Workouts this week will be upper body pump work only.
Macros atm on a training day are
600g carbs
390g protein
10g fats
Rest day
300g carbs
360g protein
38g fats
If my bodyweight drops I add another 50g carbs.
I will load some extra carbs Wednesday and Thursday. Then go back to the above diet Friday and hopefuly those 2 high carb days will have me full on the Saturday show but without any distension. Saturday/show day meals will be my usual meals. Spaced as normal between stage.
Sodium to potassium ratio is now 1.2:1.
Thursday and Friday this will change to 1:1.5
No diuretics will be used. I'll manipulate my ratios as above to get as dry as possible. Hopefuly it'll work! It's all part of the learning process.
I'll be on stage at 12 for the first timers, then again a few hours later for the open class. And if I win one or the other again a few hours later for the overalls.
Today's workout:
Bike to get warm
Single leg lying leg curl:
1 x 15
1 x 12
Seated leg curl
1x20
1 x 16
1 x 12
Smith defecit SLDL
1 x 6
1 x 12
Smith hip thrust
1 x 10
1 x 12
Smith squat close stance. Deep as possible no pausing constant tension
1 x 20
1 x 12
Split squats on smith
1 x 8
1 x 12
Leg extension
1 x 6
1 x 8 drop weight in half and go til failure
Tried a new leg press no wjere near failure just to rmtry for fun
2 sets to feel it. Felt great look forward to using it. It's a guardian cable leg press.
Adductor
Superset
Abductor
2 supersets
Single toe press on leg press
1 rest pause set plus a minute stretch
Single leg seated toe press
1 x 15
1 x 8
Stretching, mobility and bit of posing.
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the more you pose now the more chances you win
Strong leg day and good plan dropping cardio 7 days out, those 600g carb loads will give you full round quads on stage. "D @Simon90
Keep sodium potassium adjustments exactly as you listed and no diuretics needed, that 1:1.5 shift will dry you out well. You’re in a good spot heading into show week.
Try adding natty stuff like dandelion root.
@Simon90 looks like you had an amazing leg day bro.....keep shining.......
I actually got a product here from STROM, which is a UK based supplement company. They do a natural diuretic called 'peak max' designed to be used last week of prep.the more you pose now the more chances you win
Strong leg day and good plan dropping cardio 7 days out, those 600g carb loads will give you full round quads on stage. "D @Simon90
Keep sodium potassium adjustments exactly as you listed and no diuretics needed, that 1:1.5 shift will dry you out well. You’re in a good spot heading into show week.
Try adding natty stuff like dandelion root.
They now offer their supps world wide I think. Certainly on America and Australia aswell I know that.
This is the profile...
I'll use this up until Friday I think. Won't use show day.
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That's a good natty diuretic
dont use it day of show unless you need it.
Thanks for the tip. I was thinking I'll carb load Wednesday Thursday. So I may even just use it Friday when I go back to base diet. But multiple servings through the day morning til might.That's a good natty diuretic
@Simon90 This is the crunch time for sure man. It's getting really exciting. 7 days out and you hit your legs one last time. Excellent job.
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