[Emil Borel Rasmussen]

So guys! Today is 4 weeks out from weigh-ins.
Today was push day following yday high day.
Had an awesome session today. Of all incline movements, the hammer strenght seems to fit me best and has the best feel, so I’m gonna stick to that for now. My weight this morning was 86,8 which is lower than last weight after High day, so that’s good. I’ve increased winny to 40mgs a day, split AM/PM. Happy with the look today too.
Incline hammer strenght pin loaded press
37,5 kgs/side x 11
30 kgs/side x 11

Hammer strenght flat chest press
1 plate + 25 lbs x 7 1/2
1 plate + 1,5 lbs x 12

Decline close grip bench press
50 kgs x 9
40 kgs x 11

Seated cable flies
45 lbs x 13 extend set with partials

1 arm cable pushdowns
25 lbs x 12
20 lbs x 11
17,5 lbs x 14

“Y” cable lateral raises
17,5 lbs x 13
15 lbs x 11
12,5 lbs x 15

DB laterals
6 kgs x 12
5 kgs x 15

Calves in pin loaded leg press
140 kgs x 14

Hanging leg raises 1 set

15 mins stairmaster 75 steps pr minute

[Emil Borel Rasmussen]

Hey guys. Yesterday was off day with 40 minutes cardio in the morning.
Today was pull day + hamstrings and I’m still working around my lower back issue. Last week I pulled deadlifts out and did BOR instead, but that still hurt my back a little so today I did nothing that loaded my lower back. And as a result I have no pain now, so job done.
I felt very tired today going into the session, sleep’s been declining a bit, clen’s gone up, I’m now doing two days on 60, two days on 80.
Because of feeling very beat I did some extended sets on my drop downs and lowered overall volume.
I’m at the point where some days I’m very happy with the look, other days I feel fat.
I wish I didnt have such a hard time getting my legs lean!
Sligthly more narrow than shoulder width bodyweight pull ups (4-5 sec eccentric, pause in stretch)
8 reps
6 reps followed by an immediate set of close grip pull down of 120 lbs, 6 reps

Seated cable rows close grip
92,5 lbs x 13
90 lbs x 12 followed by a drop to 75 lbs for 9 reps

Step back rows on iso-lateral hammer strenght row
2,5 plates x 13

Hammer strenght low row
1,5 plate x 9 drop to 1 plate for 10

Seated leg curls
50 kgs x 10
42,5 kgs x

Single leg lying leg curls
25 lbs x 11

Adductor
70 kgs x 14

Hanging leg raises 1 set

1 arm dumbell preacher curls
12 kgs x 10
9 kgs x 12

Incline cable curls
30 lbs x 10
25 lbs x 11

Stairmaster 15 mins 75 steps pr minute

[Emil Borel Rasmussen]

Hey guys. Yesterday was high day, and I had cardio in the morning and pull session in afternoon. Pull went good, no lifts declining, actually some increases.
Push today. With all the extra carbs yesterday, I thought today’s training would’ve been better like last tuesday. I still had progress compared to “normal” push days, but I had expected more.
I was very happy with the look today tho.
4 weeks and 5 days out.

[Emil Borel Rasmussen]

Hey guys so after having a lot of food friday, I did a cardio session friday night, and then had my leg day yday instead of today. I then did cardio again today, as I now have 4 times a week of 40 minutes.
Training legs with all the extra carbs was awesome. Doing cardio with all the extra carbs… still sucked lol 😉
Leg workout yday:
Seated leg curl
50 kgs x 11
45 kgs x 11

Lying single leg leg curl
30 lbs x 8
25 lbs x 10

Hack squat reverse banded (one green, two purple)
3 plates + 25 lbs (both sides) x 9
2 plates + 50 lbs (both sides) x 11

Leg extensions
60 kgs x 14
50 kgs x 14 drop to 40 and then AMRAP

1-leg feet low leg press
3 plates (total) x 20
3 plates + 25 lbs muscle round

Adductor
70 kgs x 12

Calves in pin loaded leg press
140 kgs x 12

10 mins stairmaster 70 steps pr minute

[Emil Borel Rasmussen]

Hey guys so check ins today I’m down 600 grams from last. Weight was 86,1 kgs this morning and comparisons showing progress. Adding an extra cardio session next week and extending sessions to 40 mins. Upping clen dose too.
Trained at another gym today, small gym so had to switch some things around but had a good session.
Today is a holiday here in Denmark and people always come together for dinners. As today is high calorie day me and my coach has said that I’ll eat with my family, and for the rest of the day I’ve had clean meals for 2400 calories. The aim for High day calories is 3700-4000, so that should be around fine. Last free meal before the show!

[Emil Borel Rasmussen]

Thank you Fabian!
Today was pull and hams. Felt quite flat today and had to change my exercise selection as I dont want to load my lower back with pulls, my low back was fucked last week but it has gotten better, so I only did Bent Over rows involving the lower back. Tomorrow is 5 weeks out from weigh-ins.
Workout today:
Sligthly more narrow than shoulder width bodyweight pull ups (4-5 sec eccentric, pause in stretch)
7 reps
6 reps

Bent over rows OH grip
60 kgs x 12
70 kgs x 8

Step back rows on iso-lateral hammer strenght row
3 plates x 9
3 plates x 7

Seated cable rows close grip
95 lbs x 12
90 lbs x 11

1 arm dumbell preacher curls
12 kgs x 9
10 kgs x 8

Incline cable curls
30 lbs x 11
25 lbs x 11

Seated leg curls
50 kgs x 10
42,5 kgs x 15

Lying leg curls 1 leg
25 lbs x 10

Adductor
70 kgs x 12

Stairmaster 15 mins 75 steps pr minute

[Emil Borel Rasmussen]

Hey guys. Today is rest day and I thought I’d update my diet here:
On rest days I do 35 mins of SS cardio first thing in the morning.
Meal 1: 100g oats, 50g whey, 10g PB, 30g almonds
Meal 2: 225g lean Ground beef, 10g coconut oil, 20g almonds
Meal 3: 200g chicken, 30g almonds
Meal 4: 200g chicken, 30g almonds
Meal 5: 200g chicken, 100g dry weight jasmine rice, 20g rice cakes.
That’s roughly 2700 calories, I take a lot of fish oil on off days, 8-10g of OMEGA 3, NOT 8-10g of fish oil.

[Emil Borel Rasmussen]

Today was push day and what a good session… my push sessions has been declining recently as I’ve logged, bur having a high carb day yesterday really helped today. Increase on every lift from last week (tho I had to switch some movements as I trained late today and there was a lot of people)
Trained with my client again today so managed to get a few forced reps. Awesome session!
Incline hammer strenght pin loaded press
37,5 kgs/side x 9 (1 extra spotted)
30 kgs/side x 10 (1 extra spotted)

Hammer strenght flat chest press
1 plate + 25 lbs x 8
1 plate + 2,5 lbs x 12

Decline dumbell flies
13,5 kgs x 10

Decline close grip bench press
50 kgs x 9
40 kgs x 12

cable pushdowns v bar
20 kgs x 7 1/2
15 kgs x 11
12,5 kgs x 14

“Y” cable lateral raises
17,5 lbs x 12
15 lbs x 11 1/2
12,5 lbs x 13

DB laterals
5 kgs x 16
5 kgs x 14

Posing

15 mins stairmaster 75 steps pr minute

[Emil Borel Rasmussen]

Hello guys so today I woke up at a new lowest weight after two days on 2700 calories. This morning weight was 85,8 kgs, which is a 1,1kg drop since friday. I assume this is the drop in carbs mainly that has caused such a big drop in so short time. With that said, today is High calorie day at 3700 calories, and 500g carbs. I’m gonna have rice, oats, honey, ricecakes and a bagel, so today is a very good day haha!
Yesterday my father’s gf gave me foot massage/back massage (she’s a professional) to try and help me out with my lower back and neck issues.
It felt better yesterday and today too so hopefully this will last. I’m gonna take out any lower back involving movements this week and see how good my lower back can get.
Today I trained with a client, so the rest periods were a little longer than usual. Compared to last week my session today was maintained on big lifts and improved on isolation. Today was pull day:
Step back rows on iso-lateral hammer strenght row
3 plates + 25 lbs x 9
3 plates x 10

Lat pull down shoulder width neutral grip
140 lbs x 8
110 lbs x 12

Cable pullover at 45 degree back position
65 lbs x 10
55 lbs x 12

Hammer strenght low row
1 plate + 25 lbs x 10
1 plate + 2,5 lbs x 15

Wide grip lat pulldown
135 lbs x 9
120 lbs x 12

Reverse pec deck
85 lbs x 13
70 lbs x 13
60 lbs x 12

Cable tower rear delt flies
12,5 lbs x 14
12,5 lbs x 13

1 arm DB preacher curl
12 kgs x 10
10 kgs x 10

Incline cable curls
27,5 lbs x 13
25 lbs x 12

Stairmaster 15 mins on 75 steps pr minute.

[Emil Borel Rasmussen]

Hey guys! My lower back issue had gotten better but after pull day thursday my back was fucked later in the day and it’s been a constant pain/irritation since. I tried to work around it today on leg day, tried lowering weights a bit and REALLY focusing on PERFECT form, and stopped if any lower back pain. I was going to do leg press, but that hurt my lower back even with low weight, but doing them 1 leg at a time was completely fine. So I managed to get through anyway. I dropped 1 exercise, feet high and wide press, as calories has gone down so volume obv can’t stay the same.
Introducing winny today at 20mg. Today is exactly 6 weeks out!
Workout:
Seated leg curl
50 kgs x 10
45 kgs x 11

Lying single leg leg curl
30 lbs x 8
25 lbs x 10

Hack squat reverse banded (one green, two purple)
3 plates + 25 lbs (both sides) x 8
2 plates + 35 lbs (both sides) x 13

Leg extensions
60 kgs x 13
50 kgs x 14 drop to 40 and then AMRAP

1-leg feet low leg press
3 plates (total) x 15
3 plates (total) alternating until can only get 8 reps

Calves in pin loaded leg press
140 kgs x 11

Adductor
70 kgs x 10

10 mins stairmaster 70 steps pr minute

[Emil Borel Rasmussen]

Thank you! I know, I’m very happy I found the right advice before doing something that could’ve hurt me and inhibited progress long term!
Today is rest day, first day of the low-low-high calorie cycle, so I’m going to mealprep for a few days today and get the mealplan set, I’ll post it later here. I felt very good looking in the mirror this morning, I’m getting there! Skin getting tighter !
I just did the first of three cardio sessions this week (friday to friday) of 35 mins stairmaster. The 35 mins today felt long AF haha. I hope everyone is having a good weekend 🙂

[Emil Borel Rasmussen]

The workout today went like this:
Incline hammer strenght pin loaded press
35 kgs/side x 10
27,5kgs/side x 11

Hammer strenght flat chest press
1 plate + 12,5 lbs x 7
1 plate x 11

Flat close grip bench press
50 kgs x 8
40 kgs x 10

Seated cable flies
45 lbs x 12

1 arm cable pushdowns
25 lbs x 11
20 lbs x 10
17,5 lbs x 13

“Y” cable lateral raises
17,5 lbs x 11
15 lbs x 11
12,5 lbs x 13

DB laterals
6 kgs x 12
5 kgs x 15

Calves in pin loaded leg press
140 kgs x 10

15 mins stairmaster 75 steps pr minute

[Emil Borel Rasmussen]

So today was push day, and I wanted to use a machine for my incline press today as free weight on incline hasnt felt good last couple sessions. The hammer strenght incline felt awesome today tho. My weight this morning was 86,9 so since last friday that’s a 0.1 kg drop… I’m now starting calorie cycling with two days at 2700 kcal then one on 3700, where before I had 2-3 days (training days) at 3450, then an off day at 2500.
Clen upped to 40 mcg today. Cardio remains the same, 3 times a week 35 minutes stairmaster at 75 steps pr minute.

[Emil Borel Rasmussen]

Hey Fabian, I’ve been able to progress in strenght for the first 9 weeks of prep on all lifts with the low test and little bit of EQ, so it has worked really great for me. I cant really compare it to a lot else as this is the first prep I’m using AAS really, but I was able to not use any estrogen controlling agents at 300 test, where I had to use when doing 450 test. As of now I’ve introduced 0.5 adex twice a week to keep estrogen low going into these final weeks!

[Emil Borel Rasmussen]

So guys since introducing clen and cardio this saturday, my weight has gone up like 0.8 kg. But comparing pictures I can clearly see I’ve gotten leaner. This fucks my brain, but my guess is it’s water from extra stress from cardio possibly.
Today was pull and hamstrings, session went very very well, managed to progress few lifts still. Amazing considering I’m 6.5 weeks out.
Cable row close grip
110 lbs x 11
95 lbs x 15

Bent over rows OH grip
60 kgs x 12
65 kgs x 10

Deadlifts (3-4 sec eccentric)
140 kgs x 9
120 kgs x 12

Wide grip pull down
135 lbs x 10
120 lbs x 12

1 arm DB preacher
12 kgs x 7
8 kgs x 11

Incline cable curls
27,5 lbs x 12
25 lbs x 12

Seated ham curl
52,5 kgs x 9
42,5 x 12

Lying 1 leg leg curl
25 lbs x 9

Adductor
70 kgs x 12