[Emil Borel Rasmussen]

You made fantastic progress this year!!!

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my instagram : @riedl.hermann

Thank you man, the work’s been put in!! Time for more!

[Emil Borel Rasmussen]

Check in with Kuba yesterday went good, we are growing! I got a new scale for Christmas so I’m not sure about bodyweight difference but it said I was 100.3 for check in yesterday and pictures were good. Kuba said we would continue another week before we start to bring me down!
I’ve added a transformation picture which is january versus now… very happy with the progress!!

[Emil Borel Rasmussen]

Check in with Kuba yesterday went good, we are growing! I got a new scale for Christmas so I’m not sure about bodyweight difference but it said I was 100.3 for check in yesterday and pictures were good. Kuba said we would continue another week before we start to bring me down!
I’ve added a transformation picture which is january versus now… very happy with the progress!!

[Emil Borel Rasmussen]

So we are now 15 weeks and 5 days out from the show. This thursday Kuba added more food so it aint time to bring me in just yet because condition is still there. Highest weight I have hit yet is 99.9kg.
He added 600ml juice so 60g of carbs added which now puts in over 900g of carbs on training days. New training program is going good so far, one session more and I have been through a full rotation. I feel like this prep is going to be “the easiest” to date because of the spot my body is in metabolism wise. I’m sub 100kg and eating between 6500 and 7000 calories on my training days… so the first weeks of food reductions will be welcomed with joy, then we’ll Enter the “I’m not stuffed and I’m not hungry either” and then the hard weeks comes of course, it’s the bodyfat levels that makes us feel like shit. So I’m looking forward to bringing a SO improved package next time and standing in the seniors for the first time tho I’m 21.

[Emil Borel Rasmussen]

So here is the new training plan:
Training 2 on 1 off

Push 1 (Chest DOM)

Hammer Strength Incline Press x2 
Incline Smiths Press x2 
Tricep Dip Machine x2 
Inc Dumbbell Fly x2 
Seated Cable fly x2 
Seated Cuffed Lateral x3 
Cuffed Front Raise S/A x2 
EZ Bar D-Handle Tricep Ext x3

Pull 1

Chest Supported T-Bar x2
RDL x2
Dy Row Single Arm x2
Pull Up Assisted x2
Single Arm Hammer Pull Down x2
Chest Support DB Rear x3
Shrug Machine x2
DB Hammer Curl x2
Preacher Bicep Curl x1

Off

Legs 1

Kneeling Ham Curl x2
Smith Squat x2
Leg Press x2
Single Leg Pendulum x1
Leg Extension x1
Lying Curl x2
Banded Machine RDL x2
Adductor x1
Calf Raise x3

Push (Delt DOM)

Shoulder Press M/C PL x2
Chest Press PL x2
Close Grip Smith x2
Pec Dec x3
Side Raise M/C x3
Cuffed Lateral x2
Upright row x1
Dual D Handle Push Down x2
Cross Body Cuffed Ext x1

Off

Pull 2

Chest Supported DB Row x2
Chest Supported Pull Down x2
Hammer Row (Standing) x2
Neutral Grip Pull Down x2
Pull Up Assisted x2
Reverse Rec Dec x3
Smiths Shrug x2
EZ Bar Curl x2
Seated Dual DB Curl x1

Legs 2

Lying leg curl x2
Hack Squat x2
Leg Press x2
Single Leg Hack Lunge x1
Single Leg Ext. x1
Lying Dumbell curl x2
Glute Bridge M/C x2
Adductor x1
Calf raise x3

Off

Repeat

[Emil Borel Rasmussen]

Hey Emil, what’s the new training split looking like?

Hey Jeffy, I still havent recieved anything from Kuba so I guess it’ll land later tonight when he reply to my check in – but I’ll put it up here when I get it!

[Emil Borel Rasmussen]

condition still looks insane!! And so good that weight is going up in the gym also!! Which show are you aiming for?

Thank you Rhea! Yes my metabolism is absolutely nuts eating this amount at 217lbs of bodyweight and staying lean, idk what’s going on????
I’m competing in Classic Physique in the Nordic Pro Qualifier in Denmark on April 12!

[Emil Borel Rasmussen]

So we are now 17 weeks and 2 days out, food is crazy high with carbs at 850g a day, not something I can’t handle, I’m getting it all in but I can’t remember the last time I was hungry. Bodyweight increasing and so is weights in the gym. I was 217.1 yesterday for check in and condition still good.
Kuba is sending me over new training plan today so I’m excited for that. Here is some pictures from check in

[Emil Borel Rasmussen]

19 weeks and 2 days out!
After checking in this thursday food was increased further! I’m not sure but I think carbs are over 700 now, it’s retarded. Getting everything in now is getting challenging, so we embrace it, no excuses! These pictures are from Thursday check in

[Emil Borel Rasmussen]

Logbook attached

[Emil Borel Rasmussen]

Leg day logbook today!
Only 1 set of extensions didnt progress, so out of all these sets very very content with today’s session. Body is still not firing 100% after flu and cough really affected my sleep this night, so this just tells me when I’m 100% again I’ll move even further forward. Next leg day is 5 plate hack after adding those 2.5lbs plate each time… !

[Emil Borel Rasmussen]

After two days of waking up at 211 lbs, Kuba added food! He added 1 more cookie pre workout and took intra from 30g carb (15g on leg days) to 50g both days. Making a last push for size before we get shredded!
19 weeks and 5 days out!

[Emil Borel Rasmussen]

Hey guys! Still no changes just letting cycle kick in and do it’s job, strenght is progressing nicely so we’re getting there! This weekend will be 20 weeks out, and I am more than excited to get it on! Pictures from thursday check in.

[Emil Borel Rasmussen]

Weight same as thursday, 211.2 lbs still, Kuba is happy and no changes needed.
Yesterday marked 21 weeks out, still v lean and eating a lot!
Leg day today left me utterly smashed, progressions all across the board! Now 20 mins bike and post meal then bed✅

[Emil Borel Rasmussen]

Weight down a touch but keeping this as is and let cycle kick in properly. Deep tissue this morning and then push later, 21 weeks out today let’s work!