[Hym]

Weight keeping at around 88.5kg
Aim is to go through this whole offseason without needing to do a minicut.
Trying something out, not pushing food overly aggressive this offseason vs last. Thought process being off season is a time to grow and anytime spent in a deficit will be taking away from exactly that. Currently I am 29 weeks post show and stage weight was around 76-77kg from final show, so thats around 1lb a week gained.

This week will be 4 day split

Back/Delt – Mon

Chest/Arms today and managed to rig up a make shift pulley, which actually worked really well. Pulley was £7-12 and rope £5 so a cable pulley for less than £20 which worked really well for triceps. Need to see how much I can put it through and maybe I might be able to do single arm lat pulldowns/rows.

IG - @gymwithhym

[Hym]

Legs was kinda rubbish the other day and I got in a bit of a mood about it, fucking around with bands and wasting energy on high rep sets really isn’t the way I love to train, I got it done because I need to do it, it’s non negotiable for my goals, but I didn’t enjoy it. Power rack comes next week to make my life a lot easier and I’m looking into getting a hack / leg press combo for the garage too, if I can get that, alongside the pulldown I’ve just ordered, I’m set for this period no matter how long it lasts.

Here was yesterdays Pull session, which on the contrary, was epic.

I’ve also dropped 10g Fats out of the diet, to push on further with fat loss, this has brought about a good rate of loss this week. Will do my usual check in shots this weekend.

If Boris announces gym closures until October, it’s unlikely my show will go ahead, so I will simply pull food down into a mini cut set up, get lean enough to start growing, and go from there.

If not this year, will you then look to compete next year?
I know before you mentioned you had a lot of clients competing 2021 so didn’t want to compete then.
Might look to be even more stacked next year if this year is postponed.

IG - @gymwithhym

[Hym]

Legs yesterday was a little less pukey but with some decent pumps and soreness to follow

Banded DB Squat – 3 sets
Banded Split Squat – 3 sets
Band leg ext superset sissy squat – 3 sets
Banded Leg Curl superset DB RDL – 3 sets
Dumbell Calf Raise – 3sets

Banded everything. Taken a nice pb on the DB squat. That has been a real fuker from week 1 of lockdown. But finally making some decent progress on it with 47kg each hand and 2 bands lol (never thought id say that)

Back and Delts today

Overhand Chins – 4 sets
Inverted Row – 4 sets
Banded Pulldown – 3 sets
Inverted Upper back Row – 3 sets
Chest Supported DB Row – 3 sets
DB Laterals – 4 sets

Some great pumps today, especially with the DB Raises. Still feeling it now whilst typing it and I have finished my PWO meal lol
Keeping them very strict by leaning up against a wall allowing zero momentum or body english for the reps.

Its been a crazy day with the passing of Luke Sandoe. Someone who I’d say many of us felt that we knew, but might not have even met the guy or spoken to him. A very special individual in all senses. May he forever rest in peace <3

IG - @gymwithhym

[Hym]

Chest and Arms today
extra rest day really helped to come into this session fresh

Flat DB Press – 3 sets
High incline DB Press – 3 Sets
Banded Pec Dec superset with DB Flyes – 3 sets

Concentration Curl – 4 sets
Banded Tricep Ext – 4 sets
Standing DB Curl – 3 sets
Single Arm DB skullcrusher – 3 sets

managed to make progress on both Flat press and High incline
Flat press taken to 52.5kg x 10,9,8 (+1 rep set 2)
High incline 46×8,8,9 (+2 sets)

More weight is coming for my adjustable DB so I will be able to make smaller jumps between 34-55kg
Right now I only have 34kg adjustable, a single set of 46kg and 52kg DB

IG - @gymwithhym

[Hym]

Back and Delts today
Chest still feels a little sore from saturdays workout so I am switching my workouts around this week to give it an extra day of rest.

Back and Delts
Neutral grip Chins – 4 sets
Inverted Row – 4 sets
Banded LPD – 3 sets
Inverted Row for Upper Back superset with Banded upper back row – 3 sets
DB Laterals – 4 sets
Chest Supp Single Arm DB Row – 2 sets

Progressed with Both Chins (+2.5kg) and the Inverted Row (+5kg)
I do these on a chin up bar which holds on through the door frame. Going with a slightly higher rep range atm, not sure how much load I can keep adding before the door frame gives out

IG - @gymwithhym

[Hym]

I totally feel you with conditioning vs actual failure lol. I feel like I could do more but I’m lying on the floor dying gasping for breath lmao. But My conditioning has improved a lot now. Especially now I’m doing ig live workouts for work lol so extra workouts for me!

I feel like im going to vomit or passout every session lol but next day im not sore lol
I know soreness isnt the only factor but I do feel like I should have some due to the feeling of sickness haha

IG - @gymwithhym

[Hym]

Legs was horrendous the other day.
Right now I find with leg days its way more metabolically challenging. Even when reps are under 10 free weight exercises have a poor stimulus to fatigue ratio towards the more fucked you are.

I am doing exercises like Banded Db squats, Splits sq, sissy sq, DB RDL. all of which are great exercises, but I find my muscles could potentially do more vs my ability to breath lol
Normally when gyms are open as I begin to fatigue I can use machines which will not challenge your stability as much, this is something I have really noticed during lockdown.

Learning lots during this phase, but right now leg workouts are getting me fucked after each session and I am dreading them lol

IG - @gymwithhym

[Hym]

Happy with how progress has been made from my last offseason.

Pic on left is 1-1.5 years ago when still working with Jordan (90kg)
Pic on the right is current (88.5-89kg)

Weight not far off with 1-1.5kg diff but tissue has been gained.

IG - @gymwithhym

[Hym]

Getting back into a “new normal” as they call it.

Training and food has still been consistent but there has been a little bit of chopping and changing to get into a groove of things. Eliminating what works and what doesn’t in the current climate.

Weight currently sitting around 88.5kg-89kg mark. Small bump up since pre lockdown which is nice.
Steps is down, normally I will hit 10000-15000 daily, since lockdown I’m probably averaging around 300-400.
Training remains the same as I have DB upto 52kg and a bench, pull up bar, bands.
Recovery is at an all time high with sleep around 10-12hrs daily and steps low. No manual labour of loading bars with work either. Feel very good during this period.
Food is down a touch, mainly due to steps reducing significantly to control weight gain.

M1 – 40-50g Vegan Protein, 60g Oats, 30g Nut butter, 20g honey
M2 – 200g Beef Mince, 200g Cooked Rice, veg
M3 – 200g Chicken, 200g Rice, Veg
M3 – 200g Salmon, 200g Rice, Veg

Meat is all raw weight

IG - @gymwithhym

[Hym]

Saturday Upper

Low incline DB press – 57×10,10,9
DY Row – stack x 10, 140×10, 120×10
HS Incline Press – 65×10,10,12
LPD – 13×10, 14×10, 13×9
Cable Laterals – 4 sets
Low cable curl – 3 sets
Tricep pushdown – 3 sets

Trained with my friend today and he is a British heavyweight 4th place from last year UKDFBA. Great session and really helps when you have a spotter and someone to really keep rest periods consistent. I beat him on strength today but he’s a better bodybuilder lol

IG - @gymwithhym

[Hym]

Thursday Legs

RDL – 165×10,10,10
Banded Pendulum – 85×10,10,10
Paused Cybex Hack – 115/sx10,8,7
Leg Ext – 3 sets
Leg Curl – 3 sets
adductor – 3 sets
calf – 4 sets

Hacks were really tough today. Up on load on pendulum and hacks this week. Getting closer to the 6pps mark but tough.
First set didnt pause as long as I should, so next week hopefully I can change that.

IG - @gymwithhym

[Hym]

Today was Back/delts

Low pulley row – 14×10,10,9
LPD – 14×10,8 12×8
Cable lateral – 4 sets
cable pullover – 3 sets
DB row – 2 sets
PL pulldown – 3 sets
Shrug 3sets

I added in a DB row for some extra volume to see if I can tolerate it. Not the biggest fan and still not of this exercise. I feel more back doing this exercise later in the workout but it really lacks stability and positioning. I feel a greater challenge in trying to maintain my position than the actual load. Also at this stage, it’s definitely much more metabolic output than I would like.

Rest day tomorrow before we hit legs Thursday

IG - @gymwithhym

[Hym]

Mon – Chest/delts to start the week off
4 day split this week, the extra recovery is welcome

High incline bb – 100×10,10,9
Low incline DB – 47×10,10,9
pec dec cable – 4 sets
seated low cable curl – 3 sets
tricep cable pushdown – 3 sets
tricep overhead ext – 3 sets

Pb on this run for the incline bb press and load will be upper for next week.
Low incline up from last week by a few reps as a second exercise.
seated low cable curl – added a bench in the mix for added stability and a great edition. Sometimes its not always easy to get a hold of both cables but once you can I think a seated variation trumps the dumbells.

IG - @gymwithhym

[Hym]

Back Delts

Dy Row – 65/sx10,10,10
LPD – 14×10,8 13×9
cble lateral raise – 4 sets
low pulley row – 3 sets
rear delt flye cable – 3 sets
shrug 3 sets

To finish off the week. Pretty straight forward and great pumps. No new injuries this week so all in all a great week of training

IG - @gymwithhym

[Hym]

Chest Delts 2

low incline DB press – 55×10,10,10
HS incline press – 65×10,10,9
pec Dec – 4 sets
low cable curl – 3 sets
tricep cable ext – 3 sets
machine high curl 3 sets

PB on low incline db press. Pecs both feel perfect and ready to keep pushing forward. Taking progressions a little bit more conservative for my pressing and will only look to increase load once I can get the full 3 sets at 10 reps. 57s for next week!

IG - @gymwithhym