[Emil Borel Rasmussen]

Thank you so much Todd!
So yesterday night I was actually in bed on time, but right before I fall asleep, my body always does these freaking kicks with my arms and feet. I normally don’t notice it because I’m 95% sleeping when this happens, but yesterday my arm freaking punched a glass of water off my table next to my bed. So that was annoying and then I couldnt sleep for like 2 hours. So a little behind on sleep today and forgot to weigh myself this morning.
Anyway I started my day out with pull session. My second pull session of the week is a combo of back and hamstrings so I always do a pull variation on this day. Recently my lower back and my neck have had some issues so loading on my deads are a bit down, I dont want to push it and get injured. Some of my lifts went up today so very happy with that. The workout went like this:
Cable row shoulder width neutral grip
110 lbs x 9
95 lbs x 13

Deadlift
150 kgs x 6
120 kgs x 13

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

Wide grip pull down
150 lbs x 7
130 x 10

1 arm DB preacher
14 kgs x 7
10 kgs x 8

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
27,5 lbs x 8

Adductor
70 kgs x 10

20 min stairmaster lvl 9

Because of the problems with my neck I’ve removed shrugs and added in the pulldowns instead. No reason to make things worse going into the deeper end of prep.

[Emil Borel Rasmussen]

Today’s rest day and woke up at 87,9 kgs.
On my rest days my calories and carbs are lower. My mealplan for off days is this:
Meal 1 5 whole eggs, 1 slice of cheddar
Meal 2 225g lean ground beef, 15g almonds, 15g either organic butter or coconut oil.
Meal 3 same as meal 2
Meal 4 200g White meat, 30g almonds
Meal 5 125g dry jasmine rice, 300g low fat High protein yoghurt with 15g of whey in it.

[Emil Borel Rasmussen]

Hey James. What liver supplements are most important to you during times of orals/liver tax? I think I saw this on your instagram not long ago but wanted to hear your thoughts.

[Emil Borel Rasmussen]

Hey guys so today was push day for me, weight this morning was 87,8 kgs so roughly the same as yesterday. As I’ve mentioned I’m weak AF at pressing so today you’ll see the numbers haha.
Today’s workout:
Incline BB press
60 kgs x 9
50 kgs x 11
Hammer strenght flat chest press
1 plate + 20 lbs x 8
1 plate x 12
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 11
20 lbs x 9
Behind the neck DB extension
20 kgs x 6
“Y” cable lateral raises
17,5 lbs x 10
15 lbs x 8
12,5 lbs x 11
DB laterals
5 kgs x 16
4 kgs x 16
20 minutes lvl 8 stairmaster
And then some posing at the end of the session. I’ll post some pics of today’s shape.

[Emil Borel Rasmussen]

Hey mate, there’s nothing more annoying than not being able to sleep. You’re probably aware of this but thought it wouldnt hurt reminding.
Some of the most common things that disturb people’s sleep patterns are exposure to light in general, but especially blue light, which comes from screens (TV, phones, tablets). Try not using these maybe an hour before you want to sleep.
Another one is a stressed mind, and reading as you say you’re doing is a great tool to get your mind off thoughts and so on.
You can also use supplements to try and calm your system. Try adding things like glycine, taurine, theanine, MAGA, melatonin or valarian root.

[Emil Borel Rasmussen]

What is up guys today was pull day for me, woke up at 87,7 kgs and I’m happy with that as that’s my lowest weight so far this prep. So far in prep I’ve managed to progress strenght slowly. The past 9 weeks I’ve gone from 94,4 kgs to 87,7 today.
Only on push days my strenght have dropped a tiny bit. I’ve always been horribly weak at pressing, and it’s my press strenght that goes first.
Today’s workout was my more lat focused pull day, and went as following:

Step back rows on iso-lateral hammer strenght row
3 plates + 35 lbs x 8 1/2
3 plates + 5 lbs x 10 + a partial

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
60 lbs x 9

Hammer strenght low row
1 plate + 25 lbs x 8 1/2
1 plate + 2,5 lbs x 11

Hammer strenght shrug machine 3 second squeeze
1 plate a side x 12
1 plate a side x 10

Reverse pec deck
85 lbs x 10
70 lbs x 14
70 lbs x 10

Cable tower rear delt flies
15 lbs x 8
10 lbs x 14
10 lbs x 12

1 arm DB preacher curl
14 kgs x 7
10 kgs x 11

Incline cable curls
30 lbs x 8
25 lbs x 11

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

Stairmaster 20 mins on level 8

[Emil Borel Rasmussen]

I have trained for almost five years, but it got serious when I turned 18 and decided I wanted to compete. I’m now 19 and turning 20 this summer.
It was first in the summer of 2017 that I realized I was missing a key component to getting bigger – which is getting stronger. I have always trained with VERY strict form, being very accurate, but never relied on progressing my numbers. I’m therefor not strong by any means, but I have made some really good progressions since summer.
I am competing this year solely because I did a comp last year and was very dissapointed with myself. I know I could’ve trained harder and reach MUCH better conditioning, so I want to compete again just to prove myself I can do better.
After my show in 9 weeks I’m going to take a good long off season, hopefully Jordan will take me under his wings and help me put on the size I need to compete in the senior/open of Classic Physique. Here are some pictures from last year’s comp.

[Emil Borel Rasmussen]

Hey guys currently 9 weeks out from the Iron Rebel show in Denmark the 6th of May. Luke will be there to guest pose!
Current split is basically push/pull/legs but holding back on legs a lot because they are overpowering my upper body. I have 4 rounds of push and pull between every round of legs, tho hitting hamstrings and indirectly quads on every second pull day.
I’m sitting at 88 kilos, eating roughly 3700 calories and just started 20 min post workout cardio.