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Approved Log IFBB Season A prep log (first time competing)

Leg day

Exercise 1

Seated hamstring curl machine

Top set 124kg for 20 reps

Back off set 103 for 16 reps

Second back off set 103 for 10 reps



Exercise 2

Banded hack squat

Top set 320 for 11 reps

Back off set 240kg for 18 reps

Second back off set 240kg for 10



Exercise 3

Leg press

Top set 400kg for 22 reps

Back off set 360kg for 15 reps

Second back off set 360kg for 10



Exercise 4

Seated Leg extension machine

Top set 110kg for 18 reps

Back off set 82kg for 16 reps

Second back off set 82kg for 14 reps



Exercise 5

BB stiff legged deadlifts

Top set 120kg for 12 reps

Back off set 100kg for 12 reps

Second back off set 100kg for 8 reps



Exercise 6

Hip adductor machine

Top set 80kg for 20 reps

Back off set 70kg for 15 reps

Second back off set 70kg for 12 reps



Exercise 7

Seated calf raises

Top set 60kg for 30 reps

Back off set 50kg for 25 reps

Second back off set 50kg for 27 reps


There’s this mornings leg day for you lads strength is back feeling goooood 👌🇦🇺
 
Leg day

Exercise 1

Seated hamstring curl machine

Top set 124kg for 20 reps

Back off set 103 for 16 reps

Second back off set 103 for 10 reps



Exercise 2

Banded hack squat

Top set 320 for 11 reps

Back off set 240kg for 18 reps

Second back off set 240kg for 10



Exercise 3

Leg press

Top set 400kg for 22 reps

Back off set 360kg for 15 reps

Second back off set 360kg for 10



Exercise 4

Seated Leg extension machine

Top set 110kg for 18 reps

Back off set 82kg for 16 reps

Second back off set 82kg for 14 reps



Exercise 5

BB stiff legged deadlifts

Top set 120kg for 12 reps

Back off set 100kg for 12 reps

Second back off set 100kg for 8 reps



Exercise 6

Hip adductor machine

Top set 80kg for 20 reps

Back off set 70kg for 15 reps

Second back off set 70kg for 12 reps



Exercise 7

Seated calf raises

Top set 60kg for 30 reps

Back off set 50kg for 25 reps

Second back off set 50kg for 27 reps


There’s this mornings leg day for you lads strength is back feeling goooood 👌🇦🇺
Great work mate. Legs will explode in size 🇦🇺🇦🇺💪
 
Leg day

Exercise 1

Seated hamstring curl machine

Top set 124kg for 20 reps

Back off set 103 for 16 reps

Second back off set 103 for 10 reps



Exercise 2

Banded hack squat

Top set 320 for 11 reps

Back off set 240kg for 18 reps

Second back off set 240kg for 10



Exercise 3

Leg press

Top set 400kg for 22 reps

Back off set 360kg for 15 reps

Second back off set 360kg for 10



Exercise 4

Seated Leg extension machine

Top set 110kg for 18 reps

Back off set 82kg for 16 reps

Second back off set 82kg for 14 reps



Exercise 5

BB stiff legged deadlifts

Top set 120kg for 12 reps

Back off set 100kg for 12 reps

Second back off set 100kg for 8 reps



Exercise 6

Hip adductor machine

Top set 80kg for 20 reps

Back off set 70kg for 15 reps

Second back off set 70kg for 12 reps



Exercise 7

Seated calf raises

Top set 60kg for 30 reps

Back off set 50kg for 25 reps

Second back off set 50kg for 27 reps


There’s this mornings leg day for you lads strength is back feeling goooood 👌🇦🇺
@Borristheblade good leg day you real pumped for this
 
This mornings check ins boys I could have spread my lats more on the front superman/lay spread and I the side shots don’t do my legs justice so could have made them pop a bit more no excuses just need more practice and it was pissing down when I took the photos so I was more focused on the weather instead of my poses. All in all I’m stupid lean for how far out we are and still on 3891cals, no cardio and fuck all drugs it’s safe to say we got sooooo much up our sleeves still watch this space 💪💪🇦🇺🇦🇺
 

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This mornings check ins boys I could have spread my lats more on the front superman/lay spread and I the side shots don’t do my legs justice so could have made them pop a bit more no excuses just need more practice and it was pissing down when I took the photos so I was more focused on the weather instead of my poses. All in all I’m stupid lean for how far out we are and still on 3891cals, no cardio and fuck all drugs it’s safe to say we got sooooo much up our sleeves still watch this space 💪💪🇦🇺🇦🇺
Missed this one
 

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This mornings check ins boys I could have spread my lats more on the front superman/lay spread and I the side shots don’t do my legs justice so could have made them pop a bit more no excuses just need more practice and it was pissing down when I took the photos so I was more focused on the weather instead of my poses. All in all I’m stupid lean for how far out we are and still on 3891cals, no cardio and fuck all drugs it’s safe to say we got sooooo much up our sleeves still watch this space 💪💪🇦🇺🇦🇺
Missed this one
@Borristheblade powerful pics you're getting leaner
 
This mornings check ins boys I could have spread my lats more on the front superman/lay spread and I the side shots don’t do my legs justice so could have made them pop a bit more no excuses just need more practice and it was pissing down when I took the photos so I was more focused on the weather instead of my poses. All in all I’m stupid lean for how far out we are and still on 3891cals, no cardio and fuck all drugs it’s safe to say we got sooooo much up our sleeves still watch this space 💪💪🇦🇺🇦🇺
Looking good brother. On those side poses you need twist your chest around more towards the judges. And the hand by your side needs to be behind you glutes so you not hiding. Your side glutes from the judges.
 

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Looking good brother. On those side poses you need twist your chest around more towards the judges. And the hand by your side needs to be behind you glutes so you not hiding. Your side glutes from the judges.
Dude thank you so much for the advice brother I’ll take all the advice I can get! I’ve also got John jewetts posing guide chikin gave me to study I’ll have to dial in and start honing my posing in 💪
 
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I just want see you present yourself the best you can I stage mate. It goes along way in showing of your physique🇦🇺🇦🇺🇦🇺💪💪💪
Well I really do appreciate it mate I know my posing is getting better every week but it still has a long way to go and especially from someone like yourself who knows what judges in Australia look for it seriously goes a long way in helping me be the best I can be! You’re a legend brother 💪🇦🇺🇦🇺
 
This mornings check ins boys I could have spread my lats more on the front superman/lay spread and I the side shots don’t do my legs justice so could have made them pop a bit more no excuses just need more practice and it was pissing down when I took the photos so I was more focused on the weather instead of my poses. All in all I’m stupid lean for how far out we are and still on 3891cals, no cardio and fuck all drugs it’s safe to say we got sooooo much up our sleeves still watch this space 💪💪🇦🇺🇦🇺
dude you look amazing keep up the good work
 
Pull day

Exercise 1

Single arm seated cable lat pulldowns

Top set 74kg for 16 reps

Back off set 68kg for 19 reps

Second back off set 68kg for 14 reps





Exercise 2

Chest supported lat low row

Top set 240kg for 8 reps

Back off set 200kg for 12 reps

Second back off set 200kg for 8 reps



Exercise 3

Chest supported T bar rows

Top set 100kg for 14 reps

Back off set 80kg for 21 reps

Second back off set 80kg for 17 reps



Exercise 4

Cable straight bar lat pull-down with D handles

Top set 110kg for 17 reps

Back off set 89kg for 21 reps

Second back off set 89kg for 13 reps



Exercise 5

Cuffed cable pulldowns single arm

Top set 36.25kg for 16 reps

Back off set 28.75 for 20 reps

Second back off set 28.75kg for 13 reps

This mornings back day got nasty back is feeling thick and pumped also wanted to show you guys what low row machine I use I absolutely love this piece of equipment 💪
 

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Nice job Borris, you are a beast!
 
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