[Emil Borel Rasmussen]

Hey guys. Today was push day… I was suffering with some really intense pain in my neck while training, so really couldnt go too hard as I got dizzy when pushing hard. Still caught a decent pump and isolation went better than usual, but that might be from holding back on the bigger lifts in the beginning of the session.
Incline BB press
60 kgs x 8
50 kgs x 10

Hammer strenght flat chest press
1 plate + 15 lbs x 8
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 10
15 lbs x 9
12,5 lbs x 12

DB laterals
5 kgs x 16
4 kgs x 18

15 mins stairmaster on 75 steps pr minute

[Emil Borel Rasmussen]

86,6 kgs today, going the right way again now, and I could see chance in my legs today!
It was pull day and last workout I had of these the weight started feeling heavier than usual, so I decided to pull back just a tiny bit on some lifts to keep it on the muscle and not get too religious about maintaining lifts. Later I have 35 mins cardio after work. Today’s workout went like this:
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
115 lbs x 12

Cable pullover at 45 degree back position
65 lbs x 9
55 lbs x 11

Hammer strenght low row
1 plate + 25 lbs x 9
1 plate + 2,5 lbs x 13

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

Reverse pec deck
75 lbs x 13
70 lbs x 10
60 lbs x 14

Cable tower rear delt flies
12,5 lbs x 12
10 lbs x 15
10 lbs x 12

1 arm DB preacher curl
12 kgs x 8
10 kgs x 9

Incline cable curls
30 lbs x 9
25 lbs x 10

1 arm preacher hammer curls
10 kgs x 8
8 kgs x 12

Stairmaster 15 mins on 75 steps pr minute.
And of course posing after training!

[Emil Borel Rasmussen]

Hey guys. Exactly 7 weeks out today. 49 days to get diced. Today was my favourite day – leg day!
I woke up with lots of energy today! Had work from 8-11 (short shift) and was just flying at work, and amped for hitting legs after. So I freaking smashed legs today, I love it!
Seated leg curl
55 kgs x 8
45 kgs x 10 1/2

Lying single leg leg curl
35 lbs x 6
25 lbs x 10

Feet high and wide leg press
7 plates + 10 lbs (both sides) x 10
6 plates + 10 lbs (both sides) x 13

Hack squat
3 plates (both sides) x 9
2 plates + 20 lbs (both sides) x 12

Leg extensions
60 kgs x 11
50 kgs x 13 drop to 40 and then AMRAP

Feet low leg press
4 plates (both sides) x 11
5 plates (both sides) MUSCLE ROUND (3 rounds then drop to 4 plates and hit 3 more rounds)

Adductor
70 kgs x 10

Starting cardio yesterday for 35 mins every other day, and post workout cardio 15 mins except on leg days. Introduced clen yday at 20mcg.
Today’s shape pictures taken straight from a walk outside so I was pretty freezing as it’s cold AF:

Some update pictures:

[Emil Borel Rasmussen]

So today was a push day. In december a new gym opened right across the street from my current gym, and I’ve been wanting to try a session in there for a while. Well that was today. All the equipment is brand new and high quality. I had to try some of the new machines so hard to measure strenght to previous push sessions, but felt good and especially liked the dip machine.
My weight this morning was 87 kgs, and it’s almost been consistently 87,5 since last friday.
I’m gonna add 35 mins cardio three times a week and start clen at 20mcg tomorrow.
Workout went like this
Incline barbell press
60 kgs x 8
50 kgs x 10

Converting lying chest press
1 plate a side x 6
12,5 kgs a side x 11

Plate loaded chest fly
10 kgs a side x 6
10 kgs a side x 6 (3 forced negative)

Dip machine
65 kgs x 10
60 kgs x 12
60 kgs x 11

One arm pushdown
15 kgs x 9
10 kgs x 14
10 kgs x

Seated dumbell lateral raises
6 kgs x 14
5 kgs x 14
4 kgs x 13

Cable lateral raises
10 kg x 9
5 kg x 13
5 kg x 11

Calves standing machine
60 kgs x 13
60 kgs x 11

20 min stairmaster 68 steps pr minute.

[Emil Borel Rasmussen]

It’s far from only caffeine. I use it pre training and it’s very good

[Emil Borel Rasmussen]

Hey mate eventually you could move all your carbs on off days to your last meal. This will keep your bloodsugar and fatburning high throughout the day and allow you to backload the carbs. That way you’ll still have same levels of glycogen for training next day

[Emil Borel Rasmussen]

I dont know why, but it wont let me upload any pictures today. Pretty annoying

[Emil Borel Rasmussen]

What’s up guys today was a good day in the gym.
My bodyweight hasnt dropped since last time I updated it, so I’ll see tomorrow and it it hasnt dropped, further changes will be made.
Strenght on pull days hasnt taken a beating really, I’m even more concious of proper lifting and slowing down, but strenght keeps progressing. Weird how it works. But that’s just a good thing!
So I’m still trying to work around the “injury” in my lower back. It’s not really an injury it’s just made me feel like an old man so I’m not going to make it worse. The last couple days my back has been feeling better and I want to get it 100% back to normal. Therefor I threw in barbell rows prior to deadlifts, kinda to even further warm up the lower back but also to decrease the loading on deadlifts.
I dont like training with a straight bar ever, on triceps, biceps, rowing, basically anything that forces my wrist to be at a fixed position, so I attached some handles from the cables to the barbell, and that was pretty awesome. Felt really good in the upper back. I’ll link a picture of the setup. The workout went like this:
Cable row close grip 110 lbs x 10, 95 lbs x 14
Bent over row with handles 60 kgs x 9, 45 kgs x 15
Deadlifts (3-4 sec eccentric) 140 kgs x 8, 120 kgs x 11
Wide grip pull down, 135 lbs x 10, 120 lbs x 12
1 arm DB preacher 12 kgs x 8, 8 kgs x 11
Incline cable curls 30 lbs x 10, 25 lbs x 12
Seated ham curl 55 kgs x 8, 45 kgs x 11
Lying 1 leg leg curl 25 lbs x 9, Adductor 70 kgs x 11
20 min stairmaster 60 steps pr minute
Considering my deadlift was 6 reps of 127,5 kgs going in FRESH in september, getting 140 for 8 as third exercise today and with a lower back irritation, that must be considered really good progress.

[Emil Borel Rasmussen]

Hey guys. Today is rest day fortunately because I feel quite beat up and have my big pull session tomorrow with both back and hams. So I’m really trying to rest today, just relaxing and reading. Trying to keep NEAT not too high either on rest days, as my calories are 2500 and only around 100g carbs. On training days I usually walk around 10-13k steps, I dont have a car or a bike so I walk to the gym, to the train and to work. It results in over an hour of walking a day.
I thought I’d share my supplements:
D3 7.500
Vitamin B complex
Multivitamin twice
Vitamin C 3g
Zinc 100mg
Magnesium glycinate 400-600mg
Omega 3 6-7g
Curcumin 400mg
Glucose disposal agents (either RPG or slin-rx) which contains berberine amongst other nice things
Probiotic 30 billion

Test E 300mg/week
EQ 250mg/week
Hcg 1.000 IU/week
Adex 1mg/week

I started my first real cycle in september 2017. I did 300mg/week of test E and did so for 14 weeks, when I found out the first ever pro qualifier show in Scandinavia was to be held 20 mins from my home in May. I wanted to do this show so I decided to not come off because I wouldnt have enough time to fully reestablish my HPTA, so didnt want to put pct drugs in my body for no reason whatsoever. So I increased my dose of test to 450mgs/week for another 4 weeks, and then I cruised for 6 weeks on 150mgs. I was then 16 weeks out when I upped the test to 300mgs/week and was debating to up it later in my prep but decided to use EQ instead of increasing test. I added EQ at 14 weeks out, and atm I am almost 7,5 weeks out.
Before all this I once did a “cycle” of a total of 50mg a day split between Dbol and anavar.
And then I used winstrol for the last 4 weeks for my prep for my first competition last year.

I’m very glad I found Jordan’s insight into AAS use, as everyone I know are doing over 1g test for their first cycle and adding tren in their second. Im not religious but thank God I know better than that! Thank you Jordan!

[Emil Borel Rasmussen]

Okay guys so today was push day for me!
I had a good night of sleep but trained after work today which I normally don’t do, so I didnt want to take any stims before training. I only had like 100 mg caff from a monster energy drink. I usually use mental trigger by Redcon.
I’m gonna have to accept that strenght is declining on chest press movements instead of trying to keep using the same numbers. Form will slip and I want to keep form strict.
So obviously my lifts went down on chest presses. But that is IT! Delts and tris were progressing…
It’s weird how things work.
Today’s workout went like this:
Low incline DB press
32 kgs x 5
25 kgs x 7

Hammer strenght flat chest press
1 plate + 22,5 lbs x 7 1/2
1 plate + 2,5 lbs x 11

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

Seated cable flies
55 lbs x 10
45 lbs x 10

1 arm cable pushdowns
25 lbs x 12
20 lbs x 11

Overhead cable extension w/rope
40 lbs x 8

“Y” cable lateral raises
17,5 lbs x 10
15 lbs x 9
12,5 lbs x

DB laterals
5 kgs x 16
4 kgs x 16

Calves in pin loaded leg press
140 kgs x 10
120 kgs x 15

20 minutes stairmaster on 60 steps pr minute

And then of course posing! I’m very pleased with the look today.

[Emil Borel Rasmussen]

Hey guys. Under 8 weeks out now!
Felt a little bit tired going into today’s session. Got shit done anyway, a little bit progression here and there, a little decline in biceps strenght.
My weight has dropped further to 86,8 kgs this morning. I saw some new veins in my abdomen so I was very excited about that.
Training went like this today, it was lat focused pull day:
Step back rows on iso-lateral hammer strenght row
3 plates + 37,5 lbs x 8
3 plates + 5 lbs x 10

Lat pull down shoulder width neutral grip
140 lbs x 8 1/2
115 lbs x 12

Cable pullover at 45 degree back position
65 lbs x 9
55 lbs x 11

Hammer strenght low row
1 plate + 25 lbs x 9
1 plate + 2,5 lbs x 13

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

Cable tower rear delt flies
15 lbs x 11
10 lbs x 19
10 lbs x 16

Reverse pec deck
75 lbs x 10
60 lbs x 11
45 lbs x 13

1 arm DB preacher curl
14 kgs x 6
10 kgs x 8

Incline cable curls
30 lbs x 9
25 lbs x 11

1 arm preacher hammer curls
10 kgs x 10
8 kgs x 12

Stairmaster 20 mins on level 9 – 60 steps pr minute.
And some pictures!

[Emil Borel Rasmussen]

Hey guys, so the night to saturday I had a night shift working from 00:30 to 7 AM, so when I came home friday evening I went to bed at 19:30 and Got up at 23:30. I then had 3 hours of sleep when I came home from work again. Saturday was then a rest day. I managed to get some good sleep for today, which was good because today was leg day. I progressed in today’s training so again, I’m very happy with how things are going so far.
To keep things rolling calories will be going down by 250 from carbs mainly on training days. Off day nutrition remains the same.
Today’s workout went like this:
Seated leg curl
55 kgs 7
45 kgs x 10

Lying single leg leg curl
35 lbs x 6
25 lbs x 9

Feet high and wide leg press
7 plates + 7,5 lbs (both sides) x 10
6 plates + 10 lbs (both sides) x 12

Hack squat
3 plates (both sides) x 9
2 plates + 35 lbs (both sides) x 10

Leg extensions
60 kgs x 10
50 kgs x 13 drop to 40 and then AMRAP

Feet low leg press
4 plates (both sides) x 10
4 plates (both sides) x 9 then drop to 3 plates a side AMRAP then rest pause of 20 second breaks until can only hit 5 reps

Calves in pin loaded leg press
140 kgs x 10
120 kgs x 15

Adductor
70 kgs x 10

I usually do my hack squats banded, but on sundays there are no staff at the gym so all fancy stuff like bands are locked up.
I’m just getting back in the groove of training calves again. In november I got my ancle pretty fcked in a tackle in a soccer match (I play when not in preperation for contest), so I just started training calves again like two weeks ago. Tomorrow is pull day and I’m very excited to get after it and post a shape update!
I hope you all had a nice weekend.

[Emil Borel Rasmussen]

Alright guys I’m very happy this morning!
I had a really good night of sleep first of all, which I really needed.
Then my weight has taken a step in the right direction. New lowest weight for this prep so far, the weight said 87,5 this morning!
Today was push day and lately my push sessions have been declining a bit. So the last two push sessions I’ve had, I reduced volume.
Today I think that did me good! Strenght was progressing in several lifts.
I’m a very happy boy today! My workout went like this:
Reverse band 30 degree incline barbell press
27,75 kg a side x 7
21 kg a side x 9

Hammer strenght flat chest press
1 plate + 20 lbs x 8
1 plate + 2,5 lbs x 12

Flat close grip bench press
52,5 kgs x 8
40 kgs x 11

Seated cable flies
55 lbs x 10
40 lbs x 14

1 arm cable pushdown
25 lbs x 10
20 lbs x 12

Ez bar behind the neck
Bar + 30 lbs x 6

Seated DB laterals
6 kgs x 14
5 kgs x 16
4 kgs x 16

Seated “Y” cable lateral raises
15 lbs x 11
12,5 lbs x 9
10 lbs x 12

I absolutely love the incline barbell press. Try it out if you havent!
And then of course some pictures from today’s posing:

[Emil Borel Rasmussen]

Thank you!!

[Emil Borel Rasmussen]

My diet for training days by the way! So far it’s been:
Meal 1 (pre): 225g lean beef, 15g coconut oil
Intra: 40g dextrose, post: 75g dextrose and 50g whey
Meal 2 (post): 125g dry jasmine rice, 80g banana, 55g whey
Meal 3: 100g oats, 40g cashew butter, 15g whey, 300g High protein low fat yoghurt
Meal 4: 5 whole eggs
Meal 5: 125g dry jasmine rice, 300g High protein low fat yoghurt, 15g whey

Greens as I like. Mainly green beans and broccoli.
I tolerate whey well so I like to use it as easy protein.