[Emil Borel Rasmussen]

103.3 this morning, rest today after pull with RDL yesterday. Really good session, 190 on RDL for 7 so getting close to 200kgs which will be a long time personal goal achievement, I’d like to get that for 5-6! Session yesterday:
Pull (RDL)
Hammer strenght upper back row 2 sets
4+5lbsx7.5, 3+25lbsx10

RDL 2 sets
190×7, 155×11

Step back rows kneeling 3 sets
5+35lbs x7, 5×9, 4+10×10

Incline prone DB rows upper back 1 set 10–12
34×10

DB shrugs seated 2 sets
5×9, 4×10
(This should’ve been dumbells but did the machine… just a mistake)
Lat pullover RP4
60×11/6/4/2

Rear delts 2 sets
115×10, 125×6

Cable pushdowns bar 3 sets
85×7, 75×9, 60×10

I thought I’d share some pictures from last competition which was May 2018

[Emil Borel Rasmussen]

Hey guys, 103.4 this morning very happy with that after two days of intuitive eating, back on diet today. So now that I’ll give my shoulder rest from push movements (and laterals), this is the split I will roll with the next weeks, big sessions so good amounts of rest also to give my shoulder a good chance of recovering.

Pull (RDL)
Off
Legs (quads)
Off
Pull (lats)
Off
Legs (hams)
Off
Off

Pull (RDL)
Hammer strenght upper back row 2 sets
RDL 2 sets
Step back rows kneeling 3 sets
Incline prone DB rows upper back 1 set 10–12
DB shrugs seated 2 sets
Lat pullover RP4
Rear delts 2 sets
Cable pushdowns bar 3 sets

Legs (quads)
Seated ham curl 3 sets
Leg extensions single leg 2 sets
Reverse banded hack 2 sets
Banded leg press 2 sets
Glute bridge 2 sets
One leg leg press feet low RP3
Hammer preacher curls 2 sets
Seated incline cable curls 1 set

Pull (lats)
Hammer strenght low row 2 set 10-12
Pull ups shoulder width neutral grip 2 sets
T bar row shoulder width OH grip 2 sets
Step back rows 2 sets
Cable pullovers RP4
Machine shrugs 2 sets
Rear delts 2 sets
Dual cable pushdowns 3 sets
Wrist curls 1 set

Legs (hams)
Lying leg curl 2 sets
Hip thrust Smith 2 sets
Leg extensions single leg 2 sets
High wide leg press banded, pause ik bottom 2 sets
Seated leg curls 2 sets
Adductor RP4
Calves
Bicep preacher curls 2 sets
Seated incline cable curls 1 set

[Emil Borel Rasmussen]

So yesterday my gf came home after 9 weeks traveling, and we stayed at a hotel (we both still live home) so almost the whole day of eating was getting what I could find, I made sure to get my proteins, found some protein drinks and had steak for dinner etc. Tomorrow I’m back on diet plan. Strenght still good in today’s session, still creeping up, but I’m now sure I need to take a break from push sessions. I’ve been dealing with some pain in my right shoulder since mid january and it’s only on push days, I’ve been trying to be extra careful and hope it would get better, but it’s not and I have to take care of it. So I will have it looked at and give it a break from any pain causing movement. Idk if any of you follow Hunter Labrada on IG, but his recent post on his shoulder issue had me thinking today I need to take care of it now before things get worse.
Anyways still progressing those movements, just hurts in my shoulder, sesh today:
Push 1 2
High incline Smith 1×5-9, 1×10-12
35/x8, 27.5×10.5

Decline barbell 1×5-9, 1×10-12
80×9, 70×12

Decline close grip press 1×5-9, 1×10-12
60×7, 50×10

Incline cable flies 2×10-12
35×11, 32.5×11

Lying cuff laterals 1×5-9, 1×10-12, 1×12-15 double drop
45×8, 40×10, 35×12, 30×3, 25×6

Incline front raises 2×12-15
5/x12, 2.5/x13

Tricep pushdowns dual 2×10-12
35×9.5, 27.5×10

Preacher 1×5-9, 1×10-12
16×8, 12×10

Incline cable curls 1×5-9
42.5×7

Wrist curls with DB 1×10-12

Starting to implement some direct forearm work as I really see them lagging in my double bicep poses.

[Emil Borel Rasmussen]

Absolutely fantastic…I’ll be following your log closely

Thank you Oscar! That’s awesome

[Emil Borel Rasmussen]

Hey Emile, how was your strength today, taking into consideration you are at your lightest? Did Strentgh hold?

Hey Oscar, strenght is still increasing yes, havent had any dips in strenght but neither should I really, as the goal has just been to come down slowly, from all time high this off season at 110kgs working with Jordan.
So strenght still going up, back session today:
Back 1
Lat pullovers 2×8-12
75×9, 70×10

Lat pulldown, neutral grip 1×5-9, 1×10-12
210×7, 175×12

Low row 1×5-9, 1×10-12
3×6, 2+20×11

1 arm step back rows, 1×5-9, 1×10-12
4+25×8, 3+30×12

Incline dumbell rows 1×5-9, 1×10–12
38×8, 32x 12

Shrugs 1×5-9, 1×10-12
5×10, 5×8

Reverse pec deck 2×12-15
125×12, 110×13

Cable crunches 2 sets

[Emil Borel Rasmussen]

New lowest weight 103.9! Leg session today, made some rotations on the exercises, as I usually so leg ext-leg press- hack, but as I’ve maxed leg ext and leg press really, I moved hacks first, then extensions then leg press. So session today:
Legs 1
Seated ham curl
60×8, 52.5×12

Hack squat reverse banded, 2×8-12
5×9, 4+10×12

Leg ext 1×5-9, 1×10-12
97.5×8, 85×12

Feet low LP banded 1×5-9, 1×10-12
Heels off plate
(No bands, had to share the machine with someone who was already using it) – 7/ x13, 7.5×9

Hip thrust Smith 1×5-9, 1×10-12
50/side x12, 50×9

One leg leg press 1×12–15
5×13

Stretch quads

Adductor rest pause, 4 rounds 20 sec rest
70×14/8/4/1

Abductor triple drop set
80+10 x22, 80×11, 70×12

Stretch hamstrings and glutes

Calf raises 2 set 5-9 reps
Leg press
210×11, 210×7

Stretch

[Emil Borel Rasmussen]

So 104.3 saturday morning and new diet posted above. Really great saturday session again, strenght going up up up!
I decided to swap high wide leg press for 1 legged high feet leg press, as I’ve gotten so strong at my leg press machine that it’s a hell to load it up with bands, chains and dumbells and having trustable spotters. It’s been in since May too, and really improved strenght crazy on it, so out for some time now. Session:
Pull and hams:
Upper back row 1×5-9, 1×10–12
4×7, 3+15×12

RDL 1×5-9, 1×10-12
185×7, 150×12

Step back row 1×5-9, 1×10-12
5+35×7, 4+25×12

Standing leg curl 2×10-12
20×14, 20×12

1 leg leg press feet high 1×5-9, 1×10-12
4/side x9, 3.5/side x13

Adductor RP3
60×20/10/8

Abductor RP3
80+10kg x 26/11/10

Calves in leg press 1×10-12, 1×12-15
190×13, 170×11

[Emil Borel Rasmussen]

hey emil

sounds like things are going really well

will you be looking to alter diet again for more fat loss? or holding for now with the set up as per the 14th feb?

____________________________
trainedbyjp@hotmail.co.uk | http://www.trainedbyjpclothing.com

Hey Corinne, yes diet change coming now to keep fat loss rolling!
So diet change:
Pre: 120g oats, 50g whey
Intra: 50 carbs, EAA
Post: 120g rice cakes, 100g cooked rice, 1 banana, 40g whey
Post post: 250g cooked rice, 50g whey
Meal 4: 200g lean ground beef, 200g cooked rice
Meal 5: 200g lean ground beef, 50g cheddar
Meal 6: 140g oats, 50g whey

Rest days:
M1: 200g lean ground beef, 1 avo, 30g nuts
M2: 100g oats, 50g whey
M3: 200g chicken, 300g cooked rice
M4: 200g lean ground beef, 50g cheddar
M5: 200g chicken, 300g cooked rice
M6: 100g oats, 50g whey

Training day macros: 494 carbs, 74 fats, 332 protein

Rest day macros:
325 carbs, 98 fats, 316 protein

[Emil Borel Rasmussen]

Weight today was 104.5 so new lowest on this recomp and with strenght still increasing every workout.
Today’s pull workout:
Back 2
Low row 1×5-9, 1×10-12
3×7, 2+10×12

Pull up 1×5-9, 1×10-12
BWx8, purple band x11

Dumbell upper back row 1×5-9, 1×10-12
42×8.5 34×12

Step back rows 1×5-9, 1×10-12
4.5×8, 3.5×12

Machine upper back rows 1×5-9
2+35×10

Shrugs 1×5-9, 1×10-12
5×10, 5×8

Rear delt pec deck 3×12-15
120×14, 110×13

And here a comparison, from when I first hit this bodyweight, probably a little higher at 105, and then today at 104.5. Very happy with the progress!

[Emil Borel Rasmussen]

Aight so strenght still progressing and look improving, very happy with the progress. Been some sessions since last update, push friday, pull +ham saturday and push today again. Touched 180 for rdls for the first time ever on saturday, very happy with how the “back thickness” moves are improving. Session saturday:
Pull
Upper back row 1×5-9, 1×10–12
3+25×9, 3+5×12

RDL 1×5-9, 1×10-12
180×7, 150×11

Step back row 1×5-9, 1×10-12
5.5×8, 4+25×11

Standing leg curl 2×10-12
20×13, 20×11

Wide leg press 1×5-9, 1×10-12
9/side +70+bands x11, 9/side+bands x13
9/side +80+bands+2chains x10, 9/side+92kg dumbell +2chains+bandsx7

Adductor RP3
60×19/9/6

Abductor RP3
80+10kg x 25/10/10

Calves in leg press 1×10-12, 1×12-15
190×13, 170×11

And some pictures, 10 days ago til today

[Emil Borel Rasmussen]

Legs yesterday went very good, progress on all moves again, and this morning woke up at 104.7 new low and all time strenght, so I’m gonna keep things as they are for now. Pull today:
Back 1
Lat pullovers 2×8-12
70×11, 70×9

Lat pulldown, neutral grip 1×5-9, 1×10-12
210×6.5, 175×11

Incline dumbell rows 1×5-9, 1×10–12
42×8, 34×11

1 arm step back rows, 1×5-9, 1×10-12
4+25×7, 3+25×12

Upper back row 1×5-9, 1×10-12
Low row
2+25×8, 2×11

Shrugs 1×5-9, 1×10-12
5×9, 4×12

Reverse pec deck 2×12-15
120×12, 105×12

Also progress here so very happy with how things are going!

[Emil Borel Rasmussen]

Alright so very good session today again, progress on almost every lift despite working around shoulder issue in my right shoulder. Weight was 105.2 this morning but that’s after two days with an off plan meal each day, so I expect weight to be down to a new low in a few days. Session today:
Chest 1 1

Low incline DB press 1×5-9, 1×10-12
36×9, 24×12

High incline Smith 1×5-9, 1×10-12
30/sidex10 (11), 25×9 (10)

Dips, 1×5-9, 1xfail
BWx4.5, 40×12

Seated cable flies RP4 20 sec
45×14/6/3/2

Chest stretch

1-arm cable pushdown 2×10-12
35×10, 30×11

Tricep stretch

Lying cable laterals 4×8-12
45×8, 40×9, 37.5×9, 32.5×10

Shoulder stretch

Single arm hammer preacher 1×5-9, 1×10-12
18×6, 12×10 (11)

Incline cable curls 1×5-9, 1×10-12
40×8, 35×10

Bicep stretch

Cable crunches 3 sets

[Emil Borel Rasmussen]

104.9 this morning, quite a drop in short time, but strenght was really good today, progression on every movement. Pull and hams today went like this

Upper back row 1×5-9, 1×10–12
3+25×8, 3×12

RDL 1×5-9, 1×10-12
170×9, 140×12

Step back row 1×5-9, 1×10-12
5.5×8, 4+10×12

Standing leg curl 2×10-12
20×12, 17.5×13

Wide leg press 1×5-9, 1×10-12
9/side +70+bands x11, 9/side+bands x13

Adductor RP3
60×18/8/5

Abductor RP3
80+10kg x 25/10/10

Calves in leg press 1×10-12, 1×12-15
190×13, 170×11

Then had sushi post workout

[Emil Borel Rasmussen]

106.2 today, I have a lot of fats in current diet so pulling these down a bit, and slightly reducing protein too as this can go down a bit without impacting muscle but benefitting digestion I feel.
New diet, training day:
M1 pre: 130g oats, 50g whey
Intra: 50g dextrose, EAA
M2 post: 120g ricecakes, 100g cooked rice, 20g honey, 40g whey, 1 banana
M3 post post: 250g cooked rice, 50g whey
M4: 200g ground beef, 200g cooked rice
M5 200g ground beef, 70g cheddar, 10g coconut oil
M6: 150g oats, 50g whey

Rest day:
M1 200g ground beef, 1 avocado, 30g nuts
M2 100g oats, 50g whey
M3 200g chicken, 300g cooked rice
M4 200g ground beef, 100g cheddar
M5 200g chicken, 300g cooked rice
M6 100g oats, 50g whey

Training day macros: 521c, 92f, 339p
Rest day macros: 325c, 115f, 328p

[Emil Borel Rasmussen]

106.1 today so weight is up after going back on training day diet. Will watch how scale moves and then pictures again in a couple days and see if changes needs to be made. Legs went like this today
Legs 2
Seated leg curl 1×5-9, 1×10-12
55×8, 45×12

Leg extension 1×5-9, 1×10-12
97.5+10lbs x10, 95×12

Banded leg press 1×5-9, 1×10-12
/side
7×9, 6×12

RB hack squat 1×5-9, 1×10-12
/side
3+50×10, 3+25×12

Glute bridge 1×5-9, 1×10-12
40/side x10, 35/side x11

1 leg leg press 1×12
3.5 plate x12

Adductor RP
70×12/7/3/1

Abductor Triple drop
80 + 10lbs x27, 80×8, 70×8

Calves 1×5-9, 1×10-12
Seated calves 40/side x7, 30/side x10