[Emil Borel Rasmussen]

looking really good mate.

Thank you so much!

[Emil Borel Rasmussen]

Leg session today was good, v hard, Hacks are really beating my ass now that I’ve gotten decently strong at this. Progressed the top set on them but not the drop down, Got same as last time. Will see next time around if I still can’t progress that second set, if I can’t then I’ll pull it.
Lower 1 + biceps
Hammer preacher curls RP3
Kgs/hand
12×15/5/3

Seated incline cable curls 2 sets
Lbs/hand
35×11, 35×9

Calves RP3
140×15/7/5
(Was taken so did seated bent-knee calf raises 60kg x12/5/3)

Seated ham curl 2 sets
Kgs
62.5×9, 47.5×15

Leg extensions single leg 1 set
Kgs
55×9, 45×15

Reverse banded hack 2 sets
Plates/side
5+17.5lbs x8, 4+25 lbs x11

Banded leg press feet low2 sets
Plates/side
7×8, 6×12

One leg leg press feet low RP3
Plates total
5×17/6/3

Adductor RP3
Kgs
80×13/4/2

[Emil Borel Rasmussen]

100.2 yesterday, 99.8 today! Good session yesterday, could press with both sides at the same time pain free! And also found another delt exercise I could perform pain free and actually felt really good on the delts.

Upper 3
Chest press 2 sets plate loaded
1+25×12, 1×15

High incline machine press 2 sets pin loaded kg
30×12, 25×11

Tricep pushdown 3 sets
Lbs
90×9, 70×12, 50×17

Rope pulls over head 3 sets
Lbs
50×12, 45×12, 40×11

1 arm lat cable rows 2 sets
Lbs
35×11, 30×11

Hammer strenght low row 2 sets
2+25×8, 2×12

Pull ups
BWx8, x6

DB shrugs 1 set 15-20 reps
24×19

Rear delt 2 sets
115×15, 135×10

Leg raises 3 sets

[Emil Borel Rasmussen]

100.6 Yesterday and 100.4 today so diet change doing it’s thing.
Leg session Yesterday:
Lower 2 + biceps

Bicep preacher dumbell curls RP
Kgs
12×13/4/2

DB wrist curls RP
Kg
16×12/4/2

Calves RP4
Kgs
120×19/8/6/4

Lying leg curl single leg 2 sets
Lbs
35×9.5, 30×11

Hip thrust smith 2 sets
Kg/side
50×12, 50×9

Leg extensions single leg 1 sets
Kgs
55×10

High leg press single leg 2 sets
Plates per side + lbs
4+25×9, 4×13

Seated leg curls 1 sets
Kgs
50×11

Adductor RP4
Kgs
70×16/8/5/3

[Emil Borel Rasmussen]

V good session today, some new movements in that I havent done in some time, felt really v good awesome back training in that session. Found a way to do laterals pain free too.
Upper 2
1 arm chest press 2 sets plate loaded
Left:
1+27.5×10, 1+5×15
Right:
10×20, 15×20, 17.5×20, 20×20, 22.5×20

1 arm high incline machine 2 sets pin loaded kg
Left:
40×6, 30×10.5
Right:
5×20, 7.5×20, 10×20

Dual cable pushdown 3 sets
Lbs/arm
40×9, 35×7, 25×13

Dumbell laterals Bent elbow 3 sets
4.5 kg x 3 sets

Cable rows 2 sets
Lbs
135×9, 105×14

Step back lat rows kneeling 2 sets
Plates/arm
5×10, 4×13

Bent over dumbell rows 2 sets
Kgs
28×15, 32×10

Cable rope pullover 15-20 reps
Lbs
55×17

Rear delt 2 sets
115×15, 135×9.5

Leg raises 3 sets

[Emil Borel Rasmussen]

So it’s been a week now and weight still the same but stronger, which is good but I’m really aiming to get bf down. So calories are going down, mainly on rest days which is my favourite way to diet. So new diet is:
Lower body day:
Pre meal: 110g oats, 50g whey
Intra: 50g dextrose, 20g EAA
Post: 120g ricecakes, 1 banana, 40g whey
Post post: 250g cooked rice, 50g whey
Meal 4: 200g Ground beef, 200g cooked rice
Meal 5: 200g ground beef, 50g cheddar
Meal 6: 130g oats, 50g whey

Macros: 448 C, 65 F, 337 P

Upper body day:
Pre: 110g oats, 50g whey
Intra: 50g dextrose, 20g EAA
Post: 120g ricecakes, 1 banana, 40g whey
Post post: 250g cooked rice, 50g whey
Meal 4: 200g Ground beef, 200g cooked rice
Meal 5: 200g Ground beef, 50g cheddar
Meal 6: 100g oats, 50g whey

Macros:
430 C, 63 F, 334 P

Rest day:
Meal 1: 100g oats, 55g whey
Meal 2: 200g Ground beef, 1 avocado, 30g peanuts
Meal 3: 200g chicken, 250g cooked rice
Meal 4: 200g Ground beef, 50g cheddar
Meal 5: 200g chicken, 250g cooked rice
Meal 6: 55g whey, 20g hazelnutbutter

Macros:
232 C, 95 F, 322 F

[Emil Borel Rasmussen]

Alright so on to upper/lower/rest now. Mixed feelings about the shoulder today, chest pressing felt really good, shoulder pressing decent, dips were not possible and neither were laterals. Hopefully it’ll get better as I rehab it.
I was v happy with the look today.
Session : Upper 1
1 arm chest press 2 sets plate loaded
Left:
1+20×9, 1+5×13
Right:
5×20, 7.5×20, 10×20, 12.5×20, 15×20

1 arm shoulder press 2 sets pin loaded kg
Left:
40×7, 30×11
Right:
5×20, 5×20, 5×20

Tricep pushdown 3 sets
90×8, 70×11, 50×16

One arm cable lateral 2 sets
Left:
20×10, 15×12

1 arm lat pull Down 2 sets
Kg
27.5×8, 22.5×11

Hammer strenght upper back row 2 sets
3+10×10, 2+25×12

Step back lat rows 2 sets
4+25×7, 3+25×13

DB shrugs 1 set 15-20 reps
24×18

Rear delt 2 sets
115×14, 135×9

Leg raises 3 sets

[Emil Borel Rasmussen]

So yesterday morning my weight was 100.9, so at this point I’ve taken off 10kgs since mid january.
Strenght v good yesterday:
Legs (hams)
Lying leg curl single leg 2 sets
Lbs
40×8, 35×10.5
40×9, 35×11

Hip thrust free bar
110×11, 110×9

Leg extensions single leg 2 sets
Kgs
55×9, 45×12

High leg press single leg 2 sets
Plates per side + lbs
4+25×8, 4×12

Seated leg curls 2 sets
Kgs
55×9, 45×13

Adductor RP4
Kgs
65×19/9/5/2

Calves RP4
Kgs
120×18/8/6/4

Bicep preacher dumbell curls 2 sets
Kgs
18×6, 12×10

Standing cable curls 1 set
Lbs pr hand
35×11

Now it’s been 17 days without a push session so I wanna try and ease back into training chest and delts. New split will be upper/lower/rest so volume will have to come down a touch as there now is a day less inbetween sessions. I’m going to add a third rotation to the mix as well.

[Emil Borel Rasmussen]

So my gf and I missed our bus home yesterday night and had to wait a little over an hour to catch the next one home, and we had no food so we ate at a restaurant, I had a ribeye steak and two baked potatoes, I typed all this in myfitnesspal and ate accordingly to caloric needs for the remaining meals, but because of the high fat from that meal I had less carbs and more fats than usual, but same calories. Today weight was 101.3, crazy!

[Emil Borel Rasmussen]

102 on the dot now, things really moving!! And strenght still slowly pushing up. Leg day today at another gym than usual so the leg press was another type than my usual one but otherwise same machines.
Legs (quads)
Seated ham curl 3 sets
Kgs
60×8, 50×12, 45×13

Leg extensions single leg 2 sets
Kgs
55×7, 45×12

Reverse banded hack 2 sets
Plates/side
5+5kg x8, 4+10kg x10

Banded leg press feet low2 sets
Plates/side
7×14, 7+10kg x8

Hip thrust smith 2 sets
Weight/side kgs
50×9, 40×10
50×10, 40×11

One leg leg press feet low RP3
Plates total
5×16/6/3
3.5/side x9, 5.5 total plates x17

Adductor RP3
Kgs
75×13/5/2

Calves RP3
140×14/7/5

Hammer preacher curls RP3
Kgs/hand
12×13/5/3

Seated incline cable curls 1 set
Lbs/hand
40×8

[Emil Borel Rasmussen]

Aight 102.1 this morning and went in for pull session. I did get the 7 reps on rdl 192.5 but damn those were fucking tough. Form still good and all but really fought to keep it like that.
Pull (RDL)
Hammer strenght upper back row 2 sets
4+5lbsx7.5, 3+25lbsx11

RDL 2 sets
190+5lbs x7, 155×12

Step back rows kneeling 3 sets
5+35lbs x7, 5×9, 4+10×11

Incline prone DB rows upper back 1 set 10–12
34×10.5

DB shrugs seated 2 sets
30×9, 24×12

Lat pullover RP4
60×12/6/4/2

Rear delts 2 sets
115×12, 135×7

Cable pushdowns bar 3 sets
85×8, 75×10, 60×11

DB wrist curl RP3
18×11/4/1

Cable crunches

And then had the gf take some pics of the current shape!

[Emil Borel Rasmussen]

I’m feeling very much ready for a session now, recovery seems flying and I think that’s due to more sleep this past week than before. I’ll be going in for Pull RDL tomorrow! Weight this morning was 102.3 so diet still doing it’s job. I’m aware of NEAT now just ensuring all days are at least 5.000 steps a day for now. Excited for RDL’s tomorrow, going for 192.5 for 7! Will get some pictures tomorrow to see current look at 102 ish

[Emil Borel Rasmussen]

102.6 this morning, gonna take some pictures soon to look and post up. Gonna stick with this diet a little longer and eek out some more.
Session on thursday:
Pull (lats)
Hammer strenght low row 2 set
3+5×7, 2+25×11

Pull ups shoulder width neutral grip 2 sets
BWx7, BWx5

T bar row shoulder width OH grip 2 sets
Kg
55×12, 60×12

Step back rows 2 sets
4+25×8, 4×9

Cable pullovers RP4
50×14/7/4/3

Machine shrugs 2 sets
5×9, 4×11

Rear delts 2 sets
115×14, 135×8

Dual cable pushdowns 3 sets
40×7, 35×6, 25×12

Wrist curls 1 set
Cable stack +25 x20

Session today:

Legs (hams)
Lying leg curl single leg 2 sets
Lbs
40×8, 35×10.5

Hip thrust Smith 2 sets
Kgs/side
55×10, 55×8

Leg extensions single leg 2 sets
Kgs
50×7, 40x

High leg press single leg 2 sets
Plates per side + lbs
4+10×10, 4×11

Seated leg curls 2 sets
Kgs
55×8, 45×12

Adductor RP4
Kgs
65×18/8/4/1

Calves
Kgs
220×7, 170×12

Bicep preacher dumbell curls 2 sets
Kgs
18×6, 12×10

Seated incline cable curls 1 set
Lbs pr hand
40×7

Now the plan is two off days before Pull RDL… seems like forever having this much rest but weight coming down and strenght going up nicely

[Emil Borel Rasmussen]

Goodmorning guys. 102.8kgs this morning, v happy with that. Would like to be 102.5 by saturday.
Leg session yesterday was very tough. I have shin splints from soccer so need to take a rest from soccer to let them heal, as it’s now started to hurt during leg days and not only when actually playing soccer. Oh yeah and guys, dont drop a plate on your toe because that really hurts, I crushed my big toe sunday…
BUT I dont press with my big toe so was able to train legs yesterday as normal, just the shins hurting. Session was:
Legs (quads)
Seated ham curl 3 sets
Kgs
62.5×6, 55×9, 47.5×12

Leg extensions single leg 2 sets
Kgs
50×6, 40×10

Reverse banded hack 2 sets
Plates/side
5+10×7, 4+25×9

Banded leg press feet low2 sets
Plates/side
7×9, 6×12

Hip thrust smith 2 sets
Weight/side kgs
50×9, 40×10

One leg leg press feet low RP3
Plates total
5×16/6/3

Adductor RP3
Kgs
75×13/5/2

Hammer preacher curls 2 sets
Kgs/hand
18×7, 12×11

Seated incline cable curls 1 set
Lbs/hand
40×8

Cable crunches

[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

strong dude, will follow this ???? [/quote]
Thank you William! Strong on pull and legs yes..: working on the push strenght