Approved Log First ever show Prep Log

[Simon90]

@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.

It feels strange mentally as it's the last week, before I started thus prep I thought the last week would be the most intense...

But now I'm in it the last week I'm eating more, backing off all cardio, staying off my feet as much as possible, and training just for a pump!!!! It's kinda hard mentally cos it feels scary thinking you'll go backwards.

I just hope the body responds well, drops all inflamation, fills out nicely and get dry as hell... I feel like I'll end up a right fat fooker haha

 

[stevesmi]

It feels strange mentally as it's the last week, before I started thus prep I thought the last week would be the most intense...

But now I'm in it the last week I'm eating more, backing off all cardio, staying off my feet as much as possible, and training just for a pump!!!! It's kinda hard mentally cos it feels scary thinking you'll go backwards.

I just hope the body responds well, drops all inflamation, fills out nicely and get dry as hell... I feel like I'll end up a right fat fooker haha

I know man, it's really hard to describe when you're a competitor you really get nervous and anxiety ahead of time. You just don't want to fail. But you'll do fine.

 

[Simon90]

I know man, it's really hard to describe when you're a competitor you really get nervous and anxiety ahead of time. You just don't want to fail. But you'll do fine.

Yeah I'm glad to have people like you guys who understand as I have no one in person who gets it!!!

Just try and not get stressed, trust the process, enjoy this week of doing not much, and enjoy the day

 

[stevesmi]

Yeah I'm glad to have people like you guys who understand as I have no one in person who gets it!!!

Just try and not get stressed, trust the process, enjoy this week of doing not much, and enjoy the day

we are all mostly type A's man. yesterday i went fishing and was nervous the whole way there. what if i didn't catch fish? what if there was seaweed? what if i don't cast the right distance? we refuse to fail and we end up forgetting that the ride should be enjoyable. in the end have fun and enjoy the experience.

 

[Ulter]

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.

They now offer their supps world wide I think. Certainly on America and Australia aswell I know that.

This is the profile...

View attachment 136612

I'll use this up until Friday I think. Won't use show day.

It looks like a good product to flush you for sure. Let us know how you end up liking it this time around. Hopefully it helps with the water. @Simon90

 

[LevButlerov]

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.

Better under load than overload and spill IMO biggest problem is when you overspill @Simon90

 

[Simon90]

It looks like a good product to flush you for sure. Let us know how you end up liking it this time around. Hopefully it helps with the water. @Simon90

Yeah I will keep you guys updated.

What I will say is this critical winstrol is good stuff!!!!! Granier by the day!!!! So hopefuly once the subq water drops it will magnify this!!

I have stopped yohimbine today. As I've heard people can retain water and to drop it a week out.

I'm not sure when I should drop the hgh? I was going to do my last dose tonight.

But don't know if I should keep it in for a couple more days or just drop it after today to give me 5/6 days off it.

With the natural diuretic product. I have decided I will use it only on Friday and maybe Saturday morning if needed

 

[Simon90]

Better under load than overload and spill IMO biggest problem is when you overspill @Simon90

Yeah I agree. Condition needs to be the priority I think.

Do you agree on me using the diuretic supp Friday only then aswell? Sat mron if needed?

Seems pointless to use it earlier when my carbs are going to be higher but then again it's all new to me!

 

[LevButlerov]

Yeah I agree. Condition needs to be the priority I think.

Do you agree on me using the diuretic supp Friday only then aswell? Sat mron if needed?

Seems pointless to use it earlier when my carbs are going to be higher but then again it's all new to me!

Yes that’s the right call, keep the diuretic for Friday only and maybe a light dose Saturday morning if needed. It’ll help tighten you up without flattening you too early before the show. @Simon90 but get a 3rd party to look at you live (not me lol), have to be live eyes to see if you need something sat AM. Your eyes will be off.

 

[Simon90]

Yes that’s the right call, keep the diuretic for Friday only and maybe a light dose Saturday morning if needed. It’ll help tighten you up without flattening you too early before the show. @Simon90 but get a 3rd party to look at you live (not me lol), have to be live eyes to see if you need something sat AM. Your eyes will be off.

Thank you!!! My Mrs will have to take on that job as I don't have anyone else to do it!!!

No pressure for her

 

[LevButlerov]

Thank you!!! My Mrs will have to take on that job as I don't have anyone else to do it!!!

No pressure for her

You need to try to get a bodybuilder friend live @Simon90 I mean in future

 

[2Thick]

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.

split squats on the smith machine are on point @Simon90 leg extention and single leg seated toe press. great iron training hitting it hard!

 

[ROIDDERS]

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.

@Simon90 Really exciting man. I'm glad that you are pulling into the final stretch 7 days away and we get to see you on stage. This is going to be fun.

 

[ceo]

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.

Bros. We believe in you for sure. You going to not only do good at the competition but you also going to win. Looking forward to seeing the results. @Simon90

 

[Ulter]

Yeah I will keep you guys updated.

What I will say is this critical winstrol is good stuff!!!!! Granier by the day!!!! So hopefuly once the subq water drops it will magnify this!!

I have stopped yohimbine today. As I've heard people can retain water and to drop it a week out.

I'm not sure when I should drop the hgh? I was going to do my last dose tonight.

But don't know if I should keep it in for a couple more days or just drop it after today to give me 5/6 days off it.

With the natural diuretic product. I have decided I will use it only on Friday and maybe Saturday morning if needed

That's definitely something you need to monitor. This way you can correct it on the next one.

 

[Simon90]

5 days out chest day.

No failure. 50-40% less load. Focusing on contracting as hard as I can and deep stretches. Fill the pecs with as much blood as possible. Only a quick workout, 45 second rests, great pumps!

Pec dec
3 x 20, 15, 12

Incline bench
3 x 10, 8, 6

Machine press wide grip superset with neutral grip
2 supersets

Cable cross over
2 x 20

Side delt raises
3 x 20, 15, 12

Stretching, mobility work, round of posing

 

[LevButlerov]

5 days out chest day.

No failure. 50-40% less load. Focusing on contracting as hard as I can and deep stretches. Fill the pecs with as much blood as possible. Only a quick workout, 45 second rests, great pumps!

Pec dec
3 x 20, 15, 12

Incline bench
3 x 10, 8, 6

Machine press wide grip superset with neutral grip
2 supersets

Cable cross over
2 x 20

Side delt raises
3 x 20, 15, 12

Stretching, mobility work, round of posing

5 days out close! chest work with 50% load and hard contractions is perfect for peak week.
Posing is key now @Simon90 get pics up please

 

[RoySimpson]

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.

@Simon90 strong leg work right here!

 

[Simon90]

5 days out close! chest work with 50% load and hard contractions is perfect for peak week.
Posing is key now @Simon90 get pics up please

Next photos I upload now will be from the stage!

 

[Simon90]

Back tonight. Again no failure just hard contractions and pumping blood in there.

Pull over machine
4 x 15

DY row
3 x 15

Reverse grip lat pull down
4 x 15, 12, 10, 8

Single arm pull down
One big continuous set just alternating between arms no rest
4 x 15

Dumbell chest supported row plus kelso shrugs
3 x 15 plus 6 Kelso shrugs

Very quick workout only 30 mins or so.
. Another day done. Another day closer! Higher carbs going in tomorrow

 

[LevButlerov]

Next photos I upload now will be from the stage!

Should be 2 days out you post them imo @Simon90

 

[LevButlerov]

Back tonight. Again no failure just hard contractions and pumping blood in there.

Pull over machine
4 x 15

DY row
3 x 15

Reverse grip lat pull down
4 x 15, 12, 10, 8

Single arm pull down
One big continuous set just alternating between arms no rest
4 x 15

Dumbell chest supported row plus kelso shrugs
3 x 15 plus 6 Kelso shrugs

Very quick workout only 30 mins or so.
. Another day done. Another day closer! Higher carbs going in tomorrow

very closer to the show, you should be doing less sets imo

 

[ballin2504]

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.

@Simon90 awesome update and great details. Keep it uo

 

[Tiger Salman Khan]

Back tonight. Again no failure just hard contractions and pumping blood in there.

Pull over machine
4 x 15

DY row
3 x 15

Reverse grip lat pull down
4 x 15, 12, 10, 8

Single arm pull down
One big continuous set just alternating between arms no rest
4 x 15

Dumbell chest supported row plus kelso shrugs
3 x 15 plus 6 Kelso shrugs

Very quick workout only 30 mins or so.
. Another day done. Another day closer! Higher carbs going in tomorrow

@Simon90 Updates look awesome.......

 

[Simon90]

Will do a proper update when I get some more time as this weekend I'm giving back to my Mrs and not being on the phone as much to spend time with her after being so supportive and putting up with me being a hangry Coont!

But a quick one...

I won my show!!! 222lbs on stage. Very happy! Waiting fo the professional pics. Don't have many as it was only my Mrs there with me to take pics. Maybe some other people will have more too.

 

[LevButlerov]

Will do a proper update when I get some more time as this weekend I'm giving back to my Mrs and not being on the phone as much to spend time with her after being so supportive and putting up with me being a hangry Coont!

But a quick one...

I won my show!!! 222lbs on stage. Very happy! Waiting fo the professional pics. Don't have many as it was only my Mrs there with me to take pics. Maybe some other people will have more too.

View attachment 139498
View attachment 139499

You look amazing on stage, big and ripped brother @Simon90

Winning at 222lbs is huge, you nailed that prep perfectly.

@BeMe @HarleyGuy @vanlife_gymbum @s.gentz
@Allupfromhere @Pigsy @Dreamer @Freki
@waggat @Yuri @rizzlekdizzle @Grumpy

@toddthelineman @Madmax46

 

[Dreamer]

Will do a proper update when I get some more time as this weekend I'm giving back to my Mrs and not being on the phone as much to spend time with her after being so supportive and putting up with me being a hangry Coont!

But a quick one...

I won my show!!! 222lbs on stage. Very happy! Waiting fo the professional pics. Don't have many as it was only my Mrs there with me to take pics. Maybe some other people will have more too.

View attachment 139498
View attachment 139499

That quad/ham shot is crazy man

 

[Freki]

Will do a proper update when I get some more time as this weekend I'm giving back to my Mrs and not being on the phone as much to spend time with her after being so supportive and putting up with me being a hangry Coont!

But a quick one...

I won my show!!! 222lbs on stage. Very happy! Waiting fo the professional pics. Don't have many as it was only my Mrs there with me to take pics. Maybe some other people will have more too.

View attachment 139498
View attachment 139499

Looking so impressive, congratulations on your win, well deserved

 

[BeMe]

Will do a proper update when I get some more time as this weekend I'm giving back to my Mrs and not being on the phone as much to spend time with her after being so supportive and putting up with me being a hangry Coont!

But a quick one...

I won my show!!! 222lbs on stage. Very happy! Waiting fo the professional pics. Don't have many as it was only my Mrs there with me to take pics. Maybe some other people will have more too.

View attachment 139498
View attachment 139499

Congrats bro. I said it from day 1 when I saw you're log, those others guys didn't stand a chance. You had the most insane non competition physique I'd ever seen. Especially after you explained how the beginner class works....zero chance. Really incredible package you put together on the stage! This is a first of many wins for sure!

 

[stevesmi]

Will do a proper update when I get some more time as this weekend I'm giving back to my Mrs and not being on the phone as much to spend time with her after being so supportive and putting up with me being a hangry Coont!

But a quick one...

I won my show!!! 222lbs on stage. Very happy! Waiting fo the professional pics. Don't have many as it was only my Mrs there with me to take pics. Maybe some other people will have more too.

View attachment 139498
View attachment 139499

@Simon90 Nice job man. I had no doubt that you would win the show. But you never know. Depends on who shows up. But you proved that you're the best on this particular day. You deserve it.

 

[2Thick]

Will do a proper update when I get some more time as this weekend I'm giving back to my Mrs and not being on the phone as much to spend time with her after being so supportive and putting up with me being a hangry Coont!

But a quick one...

I won my show!!! 222lbs on stage. Very happy! Waiting fo the professional pics. Don't have many as it was only my Mrs there with me to take pics. Maybe some other people will have more too.

View attachment 139498
View attachment 139499

well deserved win! we've seen a lot of great competitors on here. so happy to see you nailed it ! @Simon90

 

[Allupfromhere]

Will do a proper update when I get some more time as this weekend I'm giving back to my Mrs and not being on the phone as much to spend time with her after being so supportive and putting up with me being a hangry Coont!

But a quick one...

I won my show!!! 222lbs on stage. Very happy! Waiting fo the professional pics. Don't have many as it was only my Mrs there with me to take pics. Maybe some other people will have more too.

View attachment 139498
View attachment 139499

Broooooo well fucking deserved and congratulations
I knew as soon as i started following your log you were gonna do damage. You were on a whole different level of locked in a commitment and your physique clearly reflects this. Super proud of you brother you earned every bit of that win

 

[Mobster]

That winning smile!!

Just seen another members wife got 6 1st places

 

[ceo]

Will do a proper update when I get some more time as this weekend I'm giving back to my Mrs and not being on the phone as much to spend time with her after being so supportive and putting up with me being a hangry Coont!

But a quick one...

I won my show!!! 222lbs on stage. Very happy! Waiting fo the professional pics. Don't have many as it was only my Mrs there with me to take pics. Maybe some other people will have more too.

View attachment 139498
View attachment 139499

bros the legs are looking good! @Simon90 you got some ripped physique. muscles are looking solid

 

[Ulter]

Will do a proper update when I get some more time as this weekend I'm giving back to my Mrs and not being on the phone as much to spend time with her after being so supportive and putting up with me being a hangry Coont!

But a quick one...

I won my show!!! 222lbs on stage. Very happy! Waiting fo the professional pics. Don't have many as it was only my Mrs there with me to take pics. Maybe some other people will have more too.

View attachment 139498
View attachment 139499

@Simon90 congrats on this! we all know you would kill this. you are a true champion and an EVO family legend

 

[ROIDDERS]

Will do a proper update when I get some more time as this weekend I'm giving back to my Mrs and not being on the phone as much to spend time with her after being so supportive and putting up with me being a hangry Coont!

But a quick one...

I won my show!!! 222lbs on stage. Very happy! Waiting fo the professional pics. Don't have many as it was only my Mrs there with me to take pics. Maybe some other people will have more too.

View attachment 139498
View attachment 139499

Physique looks fantastic. Wow. You won't beat those legs for sure. Amazing job on those quads. They are thick. You deserve to win it all. @Simon90

 

[Simon90]

Thank you everyone!!! Your comments mean a lot and thank you for being supportive and helpful. Some advice I took on board and implemented so I'm very grateful!

Back in gym yesterday

I'm still on my peak week diet atm.

I will stay on it this week then see what I'm looking like at the end of the week and make any adjustments needed.

Cardio will be kept in at 20mins a day. Posing every day. And will take pics once

a week to track progress Training will be the same. Maybe I'll add a 6th day which would be an arm dya only. To get more frequency on the arms to bring them up!

Didn't go crazy yesterday as joints are feeling dry and sore.

And I'm going to be focusing much more this time round on contractions and feel so the weights are naturally going to come down a bit.

Incline dumbell press
60s x 12, 11, 9

Incline barbell press
120 x 15, 11, 9, 8

Cable flyes
4 x failure

Side delt raises 5 x failure

Over head rope extension
3 x 12-8

Close grip bench
3 x 12-8

Stretches and mobility

Some posing post workout.

Now is the challenge of mentally dealing with seeing that stage condition slowly slip away!! I'll try hold it as much as possible but not at the expense of growth

 

[LevButlerov]

Thank you everyone!!! Your comments mean a lot and thank you for being supportive and helpful. Some advice I took on board and implemented so I'm very grateful!

Back in gym yesterday

I'm still on my peak week diet atm.

I will stay on it this week then see what I'm looking like at the end of the week and make any adjustments needed.

Cardio will be kept in at 20mins a day. Posing every day. And will take pics once

a week to track progress Training will be the same. Maybe I'll add a 6th day which would be an arm dya only. To get more frequency on the arms to bring them up!

Didn't go crazy yesterday as joints are feeling dry and sore.

And I'm going to be focusing much more this time round on contractions and feel so the weights are naturally going to come down a bit.

Incline dumbell press
60s x 12, 11, 9

Incline barbell press
120 x 15, 11, 9, 8

Cable flyes
4 x failure

Side delt raises 5 x failure

Over head rope extension
3 x 12-8

Close grip bench
3 x 12-8

Stretches and mobility

Some posing post workout.

Now is the challenge of mentally dealing with seeing that stage condition slowly slip away!! I'll try hold it as much as possible but not at the expense of growth

Good plan keeping cardio daily and holding the peak week diet steady while joints recover.
The 120 bench and 60s incline dumbbells are perfect.
You going to post some post show pics? @Simon90

 

[BeMe]

Thank you everyone!!! Your comments mean a lot and thank you for being supportive and helpful. Some advice I took on board and implemented so I'm very grateful!

Back in gym yesterday

I'm still on my peak week diet atm.

I will stay on it this week then see what I'm looking like at the end of the week and make any adjustments needed.

Cardio will be kept in at 20mins a day. Posing every day. And will take pics once

a week to track progress Training will be the same. Maybe I'll add a 6th day which would be an arm dya only. To get more frequency on the arms to bring them up!

Didn't go crazy yesterday as joints are feeling dry and sore.

And I'm going to be focusing much more this time round on contractions and feel so the weights are naturally going to come down a bit.

Incline dumbell press
60s x 12, 11, 9

Incline barbell press
120 x 15, 11, 9, 8

Cable flyes
4 x failure

Side delt raises 5 x failure

Over head rope extension
3 x 12-8

Close grip bench
3 x 12-8

Stretches and mobility

Some posing post workout.

Now is the challenge of mentally dealing with seeing that stage condition slowly slip away!! I'll try hold it as much as possible but not at the expense of growth

Post show rebound is a real thing bro. Hit it hard and the gains should come fast.

What's the game plan for the next show? You gotta be itchn to go again right?

 

[RoySimpson]

Will do a proper update when I get some more time as this weekend I'm giving back to my Mrs and not being on the phone as much to spend time with her after being so supportive and putting up with me being a hangry Coont!

But a quick one...

I won my show!!! 222lbs on stage. Very happy! Waiting fo the professional pics. Don't have many as it was only my Mrs there with me to take pics. Maybe some other people will have more too.

View attachment 139498
View attachment 139499

@Simon90 incredible work right here bro! Look amazing!

 

[ballin2504]

Will do a proper update when I get some more time as this weekend I'm giving back to my Mrs and not being on the phone as much to spend time with her after being so supportive and putting up with me being a hangry Coont!

But a quick one...

I won my show!!! 222lbs on stage. Very happy! Waiting fo the professional pics. Don't have many as it was only my Mrs there with me to take pics. Maybe some other people will have more too.

View attachment 139498
View attachment 139499

@Simon90 man you look absolutely killer big guy! Congrats on winning!

 

[Simon90]

Hamstrings/glutes tonight. Really good session.

Single leg lying leg curl
3 x 15, 12, 8

Seated leg curl
4 x 20, 17, 15, 13 plus partials

Smith SLDL
1 x 6
1 x 10

Smith hip thrust
4 x 10 60 secs rest

Long stride walking lunges
2 sets of 2 laps up and down gym

Adductor superset abductors
2 superset to failure

5 x failure on calves. One leg then the other no rest just alternate between legs

Stretches and mobility work

 

[LevButlerov]

Hamstrings/glutes tonight. Really good session.

Single leg lying leg curl
3 x 15, 12, 8

Seated leg curl
4 x 20, 17, 15, 13 plus partials

Smith SLDL
1 x 6
1 x 10

Smith hip thrust
4 x 10 60 secs rest

Long stride walking lunges
2 sets of 2 laps up and down gym

Adductor superset abductors
2 superset to failure

5 x failure on calves. One leg then the other no rest just alternate between legs

Stretches and mobility work

big training back you going to mod your cycle? @Simon90

 

[Simon90]

big training back you going to mod your cycle? @Simon90

Going to be using test, gh and insulin.
Will also experiment some igf 1 lr3 which I'm looking forward to trying!

I want to mutate over these next coming months!

 

[Simon90]

Rest day today. Some of the stage photos came through today.

 

[LevButlerov]

Rest day today. Some of the stage photos came through today. View attachment 141463View attachment 141464View attachment 141465View attachment 141466View attachment 141467View attachment 141468

you're #5 right? @Simon90 because #5 is thick AF wow

 

[Mobster]

you're #5 right? @Simon90 because #5 is thick AF wow

If correct... wow!

 

[Simon90]

you're #5 right? @Simon90 because #5 is thick AF wow

If correct... wow!

Yeah number 5

 

[LevButlerov]

Yeah number 5

You look amazing @Simon90

 

[Simon90]

You look amazing @Simon90

Cheers mate!!! Can't wait to do it all again!!

 

[Simon90]

Rest day yesterday. Will take a rest day today and maybe even Saturday and Sunday aswell as thus infection / flu is kicking my ass and I need it gone! My other sessions were will very good this week but I think it's best to rest up try get this gone and then hit the road running on Monday hard!!!!

I also have a new inj pre workout blend to try out from critical on my next workout which is, test base, methyl tren and methyl sten!!! Sounds hardcore!!!! Gonna be a fun session that's for sure!!!

 

[stevesmi]

Rest day today. Some of the stage photos came through today. View attachment 141463View attachment 141464View attachment 141465View attachment 141466View attachment 141467View attachment 141468

@Simon90 Stage photos look fantastic. That is a stiff competition right there. Everybody looks amazing.

 

[2Thick]

Rest day today. Some of the stage photos came through today. View attachment 141463View attachment 141464View attachment 141465View attachment 141466View attachment 141467View attachment 141468

You look fantastic in these pictures, man. Very impressive job. Bodybuilding is not easy and you are on point. @Simon90

 

[Ulter]

Rest day today. Some of the stage photos came through today. View attachment 141463View attachment 141464View attachment 141465View attachment 141466View attachment 141467View attachment 141468

Seeing some really talented athletes on the stage. Some big quads for sure and some solid and tight abs. @Simon90 That is fantastic. You all are awesome.

 

[ceo]

Rest day today. Some of the stage photos came through today. View attachment 141463View attachment 141464View attachment 141465View attachment 141466View attachment 141467View attachment 141468

@Simon90 bros you looking good if you ask me! solid results for everyone. nice stage photos!

 

[ROIDDERS]

Rest day yesterday. Will take a rest day today and maybe even Saturday and Sunday aswell as thus infection / flu is kicking my ass and I need it gone! My other sessions were will very good this week but I think it's best to rest up try get this gone and then hit the road running on Monday hard!!!!

I also have a new inj pre workout blend to try out from critical on my next workout which is, test base, methyl tren and methyl sten!!! Sounds hardcore!!!! Gonna be a fun session that's for sure!!!

That's awesome man. You've definitely earned yourself a nice rest day. You've worked so hard and you've earned a lot of respect from us on here. @Simon90

 

[LevButlerov]

Cheers mate!!! Can't wait to do it all again!!

You are a real champion

Rest day yesterday. Will take a rest day today and maybe even Saturday and Sunday aswell as thus infection / flu is kicking my ass and I need it gone! My other sessions were will very good this week but I think it's best to rest up try get this gone and then hit the road running on Monday hard!!!!

I also have a new inj pre workout blend to try out from critical on my next workout which is, test base, methyl tren and methyl sten!!! Sounds hardcore!!!! Gonna be a fun session that's for sure!!!

Good call taking the full rest window because that flu will drag your performance down fast if you keep pushing, so reset now and come back Monday strong. @Simon90

 

[Allupfromhere]

Rest day today. Some of the stage photos came through today. View attachment 141463View attachment 141464View attachment 141465View attachment 141466View attachment 141467View attachment 141468

Brooo that is fucking lights out for the other competitors. No absolutely no shit your on a different fucking level standing next to them!!!! I actually feel sorry for them, imagine training your soul out to stand on stage and then see you may as well have just gone home lol.

 

[Allupfromhere]

I just went back over the photos again lol, you out classed them on every pose in all areas. Your package had the right detail in every area. The other were lucky to have one area show well and still didnt come close to you.
This is fucking wild from a first time competitor mate, your a true machine!

 

[Simon90]

@Simon90 Stage photos look fantastic. That is a stiff competition right there. Everybody looks amazing.

Thank you!! Was good to meet some like minded individuals! There were some pros there competing in other classes from other federations which I'm not sure should be allowed, but I was surprised at the lack of striated glutes! Not one person across Al classes had any!!! Still some very good physiques there and very inspirational and motivating for me to improve!!

 

[Simon90]

You look fantastic in these pictures, man. Very impressive job. Bodybuilding is not easy and you are on point. @Simon90

Thank you!!!

@Simon90 bros you looking good if you ask me! solid results for everyone. nice stage photos!

Thanks mate!!

That's awesome man. You've definitely earned yourself a nice rest day. You've worked so hard and you've earned a lot of respect from us on here. @Simon90

Thanks man that means a lot!!! Really happy to have the supper of you guys in here being me it's a great forum look forward to keeping the log going now with my off season.

 

[Simon90]

You are a real champion

Good call taking the full rest window because that flu will drag your performance down fast if you keep pushing, so reset now and come back Monday strong. @Simon90

It's hard cos all I wanna do is train!!!! But I know it's the right thing to do. Last thing I want is to make it drag out even longer or get worse

 

[Simon90]

Brooo that is fucking lights out for the other competitors. No absolutely no shit your on a different fucking level standing next to them!!!! I actually feel sorry for them, imagine training your soul out to stand on stage and then see you may as well have just gone home lol.

I just went back over the photos again lol, you out classed them on every pose in all areas. Your package had the right detail in every area. The other were lucky to have one area show well and still didnt come close to you.
This is fucking wild from a first time competitor mate, your a true machine!

Thanks mate haha that really means a lot! I'm abosloutley buzzing! Glad I'll always have the pics to look back on and remember the day! I had a few similar comments on the day and a lot were shocked when I came out as a first timer. I didn't tell anyone at first until I went back stage so only the people at registration knew!

Can't wait to see how I get on next to the big boys after another year of growing!!

 

[2Thick]

Thank you!!!

Thanks mate!!

Thanks man that means a lot!!! Really happy to have the supper of you guys in here being me it's a great forum look forward to keeping the log going now with my off season.

EVO family power!

 

[stevesmi]

Thank you!! Was good to meet some like minded individuals! There were some pros there competing in other classes from other federations which I'm not sure should be allowed, but I was surprised at the lack of striated glutes! Not one person across Al classes had any!!! Still some very good physiques there and very inspirational and motivating for me to improve!!

i'm glad you enjoyed it. that is the #1 thing. some people hate competing

 

[LevButlerov]

It's hard cos all I wanna do is train!!!! But I know it's the right thing to do. Last thing I want is to make it drag out even longer or get worse

You need to rest when flu hits

 

[ROIDDERS]

Thanks man that means a lot!!! Really happy to have the supper of you guys in here being me it's a great forum look forward to keeping the log going now with my off season.

EVO family love

 

[ceo]

Thank you!!!

Thanks mate!!

Thanks man that means a lot!!! Really happy to have the supper of you guys in here being me it's a great forum look forward to keeping the log going now with my off season.

bros EVO respect for the family!

 

[Dreamer]

Hamstrings/glutes tonight. Really good session.

Single leg lying leg curl
3 x 15, 12, 8

Seated leg curl
4 x 20, 17, 15, 13 plus partials

Smith SLDL
1 x 6
1 x 10

Smith hip thrust
4 x 10 60 secs rest

Long stride walking lunges
2 sets of 2 laps up and down gym

Adductor superset abductors
2 superset to failure

5 x failure on calves. One leg then the other no rest just alternate between legs

Stretches and mobility work

Love the burnout sets on calves and adductors I hit those too

 

[Simon90]

Started my new split yesterday.

Hamstrings and glutes! Great session!!

Smith SLDL
5 x 12-10

Smith hip thrust
4 x 12-10

Long stride walking lunges
4 x 15 reps each leg

Single leg lying leg curl
4 x 12, 10, 8, 8

Glute kickback
3 x 15, 12, 12

Single leg calf raise on leg press
5 x failure

Stetching and mobility with some posing.

I keep cardio in every day but I do it now later in the day or post workout as opposed to fasted.

I still keep my posing, abs, vaccums and planks in in the mornings though.

In tonight for chest/delts/tris

 

[LevButlerov]

Started my new split yesterday.

Hamstrings and glutes! Great session!!

Smith SLDL
5 x 12-10

Smith hip thrust
4 x 12-10

Long stride walking lunges
4 x 15 reps each leg

Single leg lying leg curl
4 x 12, 10, 8, 8

Glute kickback
3 x 15, 12, 12

Single leg calf raise on leg press
5 x failure

Stetching and mobility with some posing.

I keep cardio in every day but I do it now later in the day or post workout as opposed to fasted.

I still keep my posing, abs, vaccums and planks in in the mornings though.

In tonight for chest/delts/tris

Strong hamstring and glute day
and those smith SLDLs plus the hip thrust work hit heavy with all that lunge volume!

 

[Simon90]

Great session yesterday.

Log will be updated the day after now. Now I'm getting back into off season my sleep has improved massively, so I train come home and have my post workout meal. Spend some quality time with Mrs before going to sleep. No phones after gym etc, in bed for 10pm. feels really good.

Yesterday's session

Chest/delt/tris - leaving dumbell presses for now until my shoulders feel fully back to normal.

I am really focusing on feel in the muscle and the hardest contractions possible. Not as much load but the doms are brutal, the pump and feel during the workout is something I've never felt. Pressing 2 second negatives, flyes 3 second negatives. 120secs rest pressing 60rest for isos

Hammer strength incline.
4 x 12-6

Incline barbell press
4 x 10-8

Pec dec
3 x 12-15

Side delt db raises
5 x 20-12 (hit 20 first 2 sets the reps drop off with each set)

Close grip bench
4 x 15-10

Over head dumbell extension
3 x 15-12

Weighted stretches, mobility work posing and 20mins cardio

 

[LevButlerov]

Great session yesterday.

Log will be updated the day after now. Now I'm getting back into off season my sleep has improved massively, so I train come home and have my post workout meal. Spend some quality time with Mrs before going to sleep. No phones after gym etc, in bed for 10pm. feels really good.

Yesterday's session

Chest/delt/tris - leaving dumbell presses for now until my shoulders feel fully back to normal.

I am really focusing on feel in the muscle and the hardest contractions possible. Not as much load but the doms are brutal, the pump and feel during the workout is something I've never felt. Pressing 2 second negatives, flyes 3 second negatives. 120secs rest pressing 60rest for isos

Hammer strength incline.
4 x 12-6

Incline barbell press
4 x 10-8

Pec dec
3 x 12-15

Side delt db raises
5 x 20-12 (hit 20 first 2 sets the reps drop off with each set)

Close grip bench
4 x 15-10

Over head dumbell extension
3 x 15-12

Weighted stretches, mobility work posing and 20mins cardio

Good session info but waiting for weights
and no phone, you reading a book? @Simon90

 

[Simon90]

Good session info but waiting for weights
and no phone, you reading a book? @Simon90

Yeah thus time round I'm not putting as much emphasis on the actual load.

My focus is purely on muscle contraction/Connection. Better quality reps feeling the full muscle through the whole range of motion.

I've never trained like this before except the second half of my prep and managed to bring my hamstrings and glutes up despite being in a defecit.

Even the judges said my glutes were a very strong muscle. So it's worked and if it's worked for those which were lagging terribly before hand, then I think it'll work well for all my muscle groups. Plus the safety aspect is another benefit as I'm really cautious.

I've always been hyper focused on load only. And the last year I've torn a hamstring and a Pec.prior to that both meniscus and both mcl.

I've squared 220kg for 20 incline benched 180kg for 7 and pulled 300kg from the floor for 7 reps. And I do not think it's really translated to size as well as it could have if I focused more on the muscle feel. Maybe I'm wrong only one way to find out!!

For example, I'd usually barbell row 180kg for sets of 8. Yesterday I performed the barbell row with 120kg for 4x10. different form but the feel was something else and my doms today are worse than ever. More like how kick walker is training now I guess. I'll do 6 to 8 week and assess

 

[Simon90]

Back yesterday everything is 2-3 second negatives, very strict form.

Bent over bb row
4 x 10

Lat pull down wide grip pulling to sternum
4 x 12-8

Pendlay row from dead stop
4 x 8

Kelso shrugs
4 x 10

Incline db curls
4 x 10-8

Hammer curls
4 x 15-10

Reverse Pec dec
4 x 20-12

Weighted dead hangs.

Mobility

 

[Simon90]

 

[Allupfromhere]

Yeah thus time round I'm not putting as much emphasis on the actual load.

My focus is purely on muscle contraction/Connection. Better quality reps feeling the full muscle through the whole range of motion.

I've never trained like this before except the second half of my prep and managed to bring my hamstrings and glutes up despite being in a defecit.

Even the judges said my glutes were a very strong muscle. So it's worked and if it's worked for those which were lagging terribly before hand, then I think it'll work well for all my muscle groups. Plus the safety aspect is another benefit as I'm really cautious.

I've always been hyper focused on load only. And the last year I've torn a hamstring and a Pec.prior to that both meniscus and both mcl.

I've squared 220kg for 20 incline benched 180kg for 7 and pulled 300kg from the floor for 7 reps. And I do not think it's really translated to size as well as it could have if I focused more on the muscle feel. Maybe I'm wrong only one way to find out!!

For example, I'd usually barbell row 180kg for sets of 8. Yesterday I performed the barbell row with 120kg for 4x10. different form but the feel was something else and my doms today are worse than ever. More like how kick walker is training now I guess. I'll do 6 to 8 week and assess

Fuaarrrrkkkm brother those are some heavy number and for reps!! That back shot is on a different level. Your work ethic is something else man truly

 

[Simon90]

Fuaarrrrkkkm brother those are some heavy number and for reps!! That back shot is on a different level. Your work ethic is something else man truly

Cheers mate I really am putting everything into this!! Being just as meticulous this off season as I was during prep. Feed back from judges are triceps and hamstrings so aswell as adding size everywhere there's an added emphasis on arms and hamstrings which I'll document in here as the sessions go by. Basically arms being hit 3x a week hamstrings twice a week, looking forward to the results.

 

[Allupfromhere]

Cheers mate I really am putting everything into this!! Being just as meticulous this off season as I was during prep. Feed back from judges are triceps and hamstrings so aswell as adding size everywhere there's an added emphasis on arms and hamstrings which I'll document in here as the sessions go by. Basically arms being hit 3x a week hamstrings twice a week, looking forward to the results.

Yeah really looking foward to watch the change here. I myself a couple of months back really swapped my focus from load to strict form and tempo control and can say i have seen more development recently then most of the year. My coach is militant on this approach whilst maintaining intensity to really push through the last reps of the tops sets cleanly.
Ill be following closely brother thanks for the ripper log

 

[Simon90]

Yeah really looking foward to watch the change here. I myself a couple of months back really swapped my focus from load to strict form and tempo control and can say i have seen more development recently then most of the year. My coach is militant on this approach whilst maintaining intensity to really push through the last reps of the tops sets cleanly.
Ill be following closely brother thanks for the ripper log

I'm glad I've finally learnt to leave the ego at the door lol. I hope it makes a big difference! I can certainly feel it!

Thanks mate! Glad you are enjoying the log! Good to know I'm not just boring folk

 

[Simon90]

Rest day today. Will probably be training 3 days on 1 day off. Unless I feel good ill keep going but knowing my body, I reckon 3 on 1 off will be the most common approach.

Posing, vaccums and cardio still in mornings plus plenty of walking through the day to keep me mobile as otherwise when the bodyweight goes up quick I'll end up struggling to move as well.

Mobility on rest days too. Foam rolling, lacrosse ball, stretching. And massage evry week.

Mobility hits also done after chest and shoulder days

 

[LevButlerov]

Yeah thus time round I'm not putting as much emphasis on the actual load.

My focus is purely on muscle contraction/Connection. Better quality reps feeling the full muscle through the whole range of motion.

I've never trained like this before except the second half of my prep and managed to bring my hamstrings and glutes up despite being in a defecit.

Even the judges said my glutes were a very strong muscle. So it's worked and if it's worked for those which were lagging terribly before hand, then I think it'll work well for all my muscle groups. Plus the safety aspect is another benefit as I'm really cautious.

I've always been hyper focused on load only. And the last year I've torn a hamstring and a Pec.prior to that both meniscus and both mcl.

I've squared 220kg for 20 incline benched 180kg for 7 and pulled 300kg from the floor for 7 reps. And I do not think it's really translated to size as well as it could have if I focused more on the muscle feel. Maybe I'm wrong only one way to find out!!

For example, I'd usually barbell row 180kg for sets of 8. Yesterday I performed the barbell row with 120kg for 4x10. different form but the feel was something else and my doms today are worse than ever. More like how kick walker is training now I guess. I'll do 6 to 8 week and assess

Good call shifting into feel based work because your history of tears with 220kg squats and 180kg incline presses shows pure load has punished your joints and the 120kg rows already proving how much quality tension you were missing. I can see the issues but you're dealing with it well

 

[LevButlerov]

View attachment 144276

Your back and glutes are true beast size wow! @Simon90 Dorian Yates style

 

[LevButlerov]

Back yesterday everything is 2-3 second negatives, very strict form.

Bent over bb row
4 x 10

Lat pull down wide grip pulling to sternum
4 x 12-8

Pendlay row from dead stop
4 x 8

Kelso shrugs
4 x 10

Incline db curls
4 x 10-8

Hammer curls
4 x 15-10

Reverse Pec dec
4 x 20-12

Weighted dead hangs.

Mobility

Good day but no weights not sure

 

[Mobster]

Glutes look crazy

 

[stevesmi]

I'm glad I've finally learnt to leave the ego at the door lol. I hope it makes a big difference! I can certainly feel it!

Thanks mate! Glad you are enjoying the log! Good to know I'm not just boring folk

@Simon90 with your physique 99.9% of people would have an ego lol. but the fact you don't shows great maturity. you've gone full circle. i'm the same way cause i know fitness will smack you in the face if you get too cocky

 

[Ulter]

View attachment 144276

you are looking like a jacked beast. you are even bigger then me at my peak. a true alpha physique @Simon90

 

[ceo]

View attachment 144276

Bros. You pumpin the iron like a champion. @Simon90 Your physique is something out of this world. Best physique I've seen in a long time.

 

[ROIDDERS]

View attachment 144276

@Simon90 Absolute stud in these pictures. It's scary how muscular you are. You are a genetic freak, but you also put in the hours in the gym and it pays off.

 

[2Thick]

I'm glad I've finally learnt to leave the ego at the door lol. I hope it makes a big difference! I can certainly feel it!

Thanks mate! Glad you are enjoying the log! Good to know I'm not just boring folk

Let's be honest, if more people look like you, they would have an ego. You look like an absolute tank. I can't imagine anyone fucking with you in person. @Simon90

 

[ballin2504]

View attachment 144276

@Simon90 gosh damn man! You are an absolute tank!

 

[Simon90]

Thanks everyone!!! Appreciate it!!! I'm not used to compliments...only being called a Coont

Yesterday shoulders and arms. Let me add the weights so @LevButlerov doesn't shout at me.

Reverse Pec Pec
Pin 90 x 20, 15, 12, 9

Single arm side delt cable raise
Altnerate between left to right arm with no rest
3 x failure

Seated side raise machine (60secs rest)
1 x 20 with a 2 second squeeze
1 x 17 with a 2 second squeeze

Barbell Shoulder press (90seconds rest) 2 second negative
120kg x 10, 10, 8, 5

Shrugs machine with 2 second squeeze (60secs rest)
Stack plus 80kg of plates extra
4 x 6

Incline dumbell curl (60secs rest) 2 seconds negative
28lb db's 4 x 12, 12, 10, 8

Close grip bench 90 seconds rest 3 second negative pause in the stretch
100kg x 3 x 12-8

Overhead cable curl
Alternate arms no rest 3 x failure

Single arm rope push down long rope
Alrernate arms no rest 3 x failure

Rope crunches 2 x failure

Mobility work

 

[Simon90]

New gym today. Best gym I've ever trained at. Oldschire hardcore gym. All old fantastic pannata kit. Maintained to perfection. 31 years old!!!!

Same time under tension trained atrixtnrest periods and maximum focus on mind muscle connection.

No need for much weights as these machines are heavy as fook!!!

Warm up on bike

Seated leg curl 3 second negative 60second rests
4 x 15-12

Hack squats
5 x 8 with a 3 second negative, pause in stretch then back up and straight back down no lockout

Leg press feet low and close 2 second negative 90 secs rest
4 x 12

Single leg leg extension
4 second negative 60 second rest
3 x 15-12

Standing calf raise 3 second in the stretch
3 x 20

Seated calf raise 1.5 reps
3 x 30-20

Stretching an mobility.

Arms tomorrow can't wait

 

[LevButlerov]

Thanks everyone!!! Appreciate it!!! I'm not used to compliments...only being called a Coont

Yesterday shoulders and arms. Let me add the weights so @LevButlerov doesn't shout at me.

Reverse Pec Pec
Pin 90 x 20, 15, 12, 9

Single arm side delt cable raise
Altnerate between left to right arm with no rest
3 x failure

Seated side raise machine (60secs rest)
1 x 20 with a 2 second squeeze
1 x 17 with a 2 second squeeze

Barbell Shoulder press (90seconds rest) 2 second negative
120kg x 10, 10, 8, 5

Shrugs machine with 2 second squeeze (60secs rest)
Stack plus 80kg of plates extra
4 x 6

Incline dumbell curl (60secs rest) 2 seconds negative
28lb db's 4 x 12, 12, 10, 8

Close grip bench 90 seconds rest 3 second negative pause in the stretch
100kg x 3 x 12-8

Overhead cable curl
Alternate arms no rest 3 x failure

Single arm rope push down long rope
Alrernate arms no rest 3 x failure

Rope crunches 2 x failure

Mobility work

New gym today. Best gym I've ever trained at. Oldschire hardcore gym. All old fantastic pannata kit. Maintained to perfection. 31 years old!!!!

Same time under tension trained atrixtnrest periods and maximum focus on mind muscle connection.

View attachment 145371
No need for much weights as these machines are heavy as fook!!!

Warm up on bike

Seated leg curl 3 second negative 60second rests
4 x 15-12

Hack squats
5 x 8 with a 3 second negative, pause in stretch then back up and straight back down no lockout

Leg press feet low and close 2 second negative 90 secs rest
4 x 12

Single leg leg extension
4 second negative 60 second rest
3 x 15-12

Standing calf raise 3 second in the stretch
3 x 20

Seated calf raise 1.5 reps
3 x 30-20

Stretching an mobility.

Arms tomorrow can't wait

Hack squat looks hardcore those sets with the long negatives and no lockout are brutal! @Simon90



@BeMe @HarleyGuy @vanlife_gymbum @s.gentz
@Allupfromhere @Pigsy @Dreamer @Freki @R.AP

 

[Dreamer]

New gym today. Best gym I've ever trained at. Oldschire hardcore gym. All old fantastic pannata kit. Maintained to perfection. 31 years old!!!!

Same time under tension trained atrixtnrest periods and maximum focus on mind muscle connection.

View attachment 145371
No need for much weights as these machines are heavy as fook!!!

Warm up on bike

Seated leg curl 3 second negative 60second rests
4 x 15-12

Hack squats
5 x 8 with a 3 second negative, pause in stretch then back up and straight back down no lockout

Leg press feet low and close 2 second negative 90 secs rest
4 x 12

Single leg leg extension
4 second negative 60 second rest
3 x 15-12

Standing calf raise 3 second in the stretch
3 x 20

Seated calf raise 1.5 reps
3 x 30-20

Stretching an mobility.

Arms tomorrow can't wait

I love me a hack squat and that machine looks the goods. Nice leg session too

 

[Freki]

All old fantastic pannata kit. Maintained to perfection. 31 years old!!!!

Barely run in practicaly new

 

[Simon90]

Arms today. Amazing session. Physique looks to be changing daily right now!

Incline dumbell curls 2sec negs 60 rest
5 x 10-8

Close grip bench 2 sec negs 2 sec stretch
5 x 10-8

Hammer curls 2 sec neg sec squeeze 60 rest
4 x 15, 15, 12, 8

Over head single arm extension.
4 x 11, 11, 7, 12

Over head curl
Alternate arms no rest
3 x failure

Single arm top push down
3 x 20, 20, 20

Lat pull over
4 x 6

Dead hangs, tri and shoulder stretches and mobility.

 

[HarleyGuy]

Will do a proper update when I get some more time as this weekend I'm giving back to my Mrs and not being on the phone as much to spend time with her after being so supportive and putting up with me being a hangry Coont!

But a quick one...

I won my show!!! 222lbs on stage. Very happy! Waiting fo the professional pics. Don't have many as it was only my Mrs there with me to take pics. Maybe some other people will have more too.

View attachment 139498
View attachment 139499

Congratulations @Simon90 I just took the time to read all the way through your log and it was like a book I couldn't put down. You don't hear many stories of someone coming out of nowhere and winning the trophy.

You have the genetics and the drive to take this all the way brother! Everything looks perfect and your tan is on point.

Your off season look is deadly too! You look like you could be cast in a movie as a gangster thug!

 

[LevButlerov]

Arms today. Amazing session. Physique looks to be changing daily right now!

Incline dumbell curls 2sec negs 60 rest
5 x 10-8

Close grip bench 2 sec negs 2 sec stretch
5 x 10-8

Hammer curls 2 sec neg sec squeeze 60 rest
4 x 15, 15, 12, 8

Over head single arm extension.
4 x 11, 11, 7, 12

Over head curl
Alternate arms no rest
3 x failure

Single arm top push down
3 x 20, 20, 20

Lat pull over
4 x 6

Dead hangs, tri and shoulder stretches and mobility.

Good arm day, incline curls and close grip bench both hitting hard and the pumps must be crazy with that tempo work

 

[Tiger Salman Khan]

View attachment 144276

@Simon90 you are a beast man.....keep shining....