Rest day today , done my 30min AM CV I plan on keeping this in at 2 days a week on rest days.

Legs yesterday was a great session felt in the groove
Session was :
Lying ham curl x 2
Leg extension x2
Belt squat x2
Leg press x2
Glute drive x 2
Split squats x2
Toe press x3

Setting baseline numbers for the first week of offseason.… Read more

Offseason week 2 :

UP around 3-4 lbs from lowest weight.

Food has been increased and expenditure down.

TD Kcals:

3150 P250 C425 F50

NTD Kcals

2750 P250 C325 F 50

Running a

Push

Pull

Rest

Push

Legs

Rest split atm the moment to try and develop my chest and top line for the first phase of offseason.

Push on the cards today cannot wait.

Pull done ✅

Using this initial start to offseason to reset lifts. As for the amount of weight I can lift or have lifted previously the musculature I have just doesn’t reflect that.
So time to put my ego away and really focus on form before progressing this offseason.

Hit some rdl’s first time in a long time took
150×8
140×10
Poverty… Read more

Off- season officially began yesterday going to continue to document on here isn’t as good to follow as a prep, but UI want to be relentless in my pursuit of new tissues so will be a good accountability tool

TD calories are at 3050 P250 C400 F50

NTD 2650 P250 C300 F50

Weight is up by a couple of pounds but i did have an off plan meal on…

Read more

Push yesterday .

Finding it hard to flip the switch, I was going to keep dieting and do a photoshoot but with covid restrictions tightened again overnight just isn’t going to be possible in the near future and the way I see it is I need a lot more muscle so what is the point of waiting around time to start growing again. Only have 9 months…

Read more

Rest day ✅

Steps , cardio posing all ticked off with some work.

Than the news came in that all shows officially cancelled in aus this year. I knew this would probably be the case but still kept a glimmer of hope.Very dissapointing this prep has been smooth and I’ve learnt so much compared to my first prep but it was not to be this year… Read more

151.2 this morning New low.
PUSH DAY ✅
Cardio 35 minutes ✅
Just 2000 more steps to tick off.

Felt like death before the session but a scoop of total war and a good hard chat to myself made for a good session haha. Decent push day on my new set up. Finding my baseline numbers for now

Flat hammer 8@60es
11@50es

Hammer shoulder press… Read more

legs yesterday!!

adductor x 2

v squat x2, felt a bad pain in abdomen second heavy set. Felt like it ripped but is all good little bit of pain but nothing torn.

smith squats x 3 dropped a load on these and performed 3 sets just crazy slow eccentrics and didn’t really power out of the hole

glute drive x 3

leg extension x 2

lying ham curl x 2

ab…

Read more

Hey mate , yep always have two rotatios for push /pull and legs sessions. Allows you to progress lifts for a longer duration plus hit the muscle in a slightly different manner.

In regards to Push a simple set up.

Chest compound e.g incline smith press
Shoulder compound e.g dbell shoulder press
Tricep compound e.g tricep dips
Side delt… Read more

Pull day ✅ done.
Woke up .2 lbs lighter after my first day on higher cals. Way tighter and fuller.

Started pull with a
ISO lat pull x2
Dbell rowx 2
D handle lat pull x2
Chest supported row x2
Bell shrugs x4
Dbell curlx4
Preacher curls x 3

+ 35 minutes pwo cardio because of certain circumstances I am going pwo cardio atm. Not ideal but… Read more

Couple more

Prep continues:

151.8lbs this morning

Prep continues until the ifbb and Nabba officially cancel all shows until than business as usual. The way I see it the worst that can happen is I do a photo shoot or something at the end 🤦‍♂️. I don’t think I would ever diet just to get photos but if that’s all this ends up being than so be it.

We… Read more

153.3lba on wake this morning but easy best I’ve looked l.

Upper body session was unreal,
Everything clicking
Dbell incline x 2
High incline smith x2
Lat rowx 2
Smith rowx2
Close grip smith x2
Seated rowx2
Rear delts
Pec flies
Side delt
Triceps
Job done.

Best I’ve felt, trained and looked in a long time. Until unfortunately we… Read more

153.1lbs this morning .

Rest day so 10,000 steps + 30 minutes cardio. Plus 10 one to one pt’s so yeah hardly really a rest day but it is what it is.

Felt the drag of prep today a lot but I really can’t complain. This diet has been the best I’ve ever done so far honestly have zero food cravings or food focus yet. I know that will come and… Read more

New low today 153lbs

Leg session:
Lying ham curl x 8x 12
Leg extension x12 x11x 7
Hack squat press x13 x8
Leg press x8 x 12
Glute drive x 15 x 16
Walking lunges 2x

Machine preacher x 13 x 8
Hammer curls. X15 x 12

Solid day followed by 10 minutes post workout cardio.

Rest day tomorrow so just steps 39 minute cardio and 10 one… Read more

Thankyou brother appreciate you !

A few from posing today fasted weight at 151 lbs at 5 foot 2

In the natural light nowhere to hide

Big Pull day yesterday:

Deads- 180x 8, 160×15

Pull Ups – Bodyweight x 20 x15, BW+5kg x8

Chest supported Row- 3pps x 6+1, 2.5pps x 14

Dbell Rows- 45’s x 15, x 12

Seated cable row x 15, x 8

rears delts

Machine preacher

15 minutes cardio Post workout.

No real weight change at all this week but things are looking alot tighter.

Rumours of a snap 7…

Read more

Push day ✅

Holding numbers nicely. And a few Pr’s at 10 weeks out.

Have really refined my pressing as I have no chest at all. And I know that when I get back to growing I will make major steps forward in chest development now I’m not just chasing load.

Gone from pressing 50’s + to 45’s but will better control , depth, tempo. So once the… Read more

Wow,thanks man. Appreciate that. Its not that tough if you love what you doing. Was told that few times but no desire for stage,like process itself more i guess. Very interested how is your show will go. Will look here for sure.[/quote]
Well kudos to you mate, very inspiring.
Who knows maybe one day you’ll jump in if not do it because you love… Read more

Really excited to see how you handle this next phase AJ, the body weight seems to be flying off.

Obviously what happens when you handle everything so meticulously and def opens my eyes so much on how I can improve in my next growth phase and before my next diet.

Just wanted to drop in and give you more encouragement (not that you need it)… Read more

Hey mate , how many weeks are you out from your Comp now ??

I never compete myself, just an amateur with passion but i don’t think that im wrong with that statement. Good luck!💪👊👊[/quote]
You have a great physique mate, really quality and you would do very well on stage. I think it says a lot about someone who can diet to the extreme you have to not get on stage. I don’t know if I would have that mental… Read more

Thank you mate really appreciate it. I’m coaching myself and have really been questioning if I am on track so that’s some really good feedback. Obviously I know I still have a long way to go but least good to know conditioning is on track.

Big upper day yesterday to tick the week off. Down half a kilo this week.

Just did my cardio + beach walk and two rounds of posing fasted.
This week signals 9 weeks 10 and 13 weeks o of shows go ahead.

Rest day today
So client is work, work at supplements store and than going on a bowling date with the Missus.

Few check in pics… Read more

Amazing physique Caitlin and you can tell you just love this shit. So very cool to follow along !!

Any feedback would be great. I know I’m very small and size will be an issue. But I’m hoping to bring some good conditioning and than take 1.5 years off to really try to grow .

I know my chest biceps especially need bringing up aswell as my whole body and my split next year will reflect that

New low yesterday 152 lbs :
Followed by a big pull day.
Pull upsx2
Dead’s x2
Dbell row x2
Chest supported rowx2
Seated rowx2
Rear delt flyx3
Preacher curls x3

Rest day today , 30 minutes cardio just ticked off before first client. Mobility and posing to be done this afternoon.

Few photos from my kid week check in yesterday

PUsh today :
Flat hammer chest press x 2
Incline smithx2
Weighted dips x 2
Shoulder pressx2
Dbell pec flies x 2
Dbell lateral raise x 2
Tricep pushdown x 2
Lateral raise machine x2

Followed by 30 minutes pwo cardio. Not ideal, but I start clients at 5 am and finish tonight at 7pm so the only time I could get it in.
I see a lot… Read more

Meal plan:

TD:

Meal 1 : 250g Egg whites

200g strawberries

100g Oats

20g WPI

15g Natural peanut butter

Meal 2 &3

150g Chicken Breast

250g Sweet potatoes

150g Mixed Veg

50g Pineapple

Meal 4 (post)

250g Egg whites

20gWPI

115g Ground Rice

100g Berries

Meal 5

150g Rump Steak

2 Whole eggs

150g Veg

Non Training Day :

Meal 1 : 250g Egg whites

200g strawberries…

Read more

Sunday morning – rest day
30 minutes cardio and posing ticked off

Now work for 4 hours and enjoy a sunny Sunday arvo in Australia after meal prep of course.

Few shots post cardio. Finished the week with a 500g drop so happy days. Won’t be changing anything going forward to than plan.

Check in lighting is rubbish but will be consistent

Officially 10 weeks out from a the state qualifiers tomorrow.

Last training session of the week just ticked off. Only cardio and steps + posing to tick off tomorrow.

Changed my split to

Push

Pull

Off

Legs

Off

Upper

Off

So only 4 training days out of 7, but as a PT who is doing 40 + one to one sessions per week. I am constantly lifting weights…

Read more

Hey mate ,

Looking very sharp so far out and love the way you have structured the prep. Very smart indeed.

Will be following along from here on out.
What’s your thoughts on the qualifiers going ahead. I’m an Aussie to prepping for season B but it’s just in the back of my mind that it might be cancelled.

What are your thoughts ?

P

Hey guys ,
My names Jake had a log on here previous but got lazy. Now I’m in prep for season B in Australia thought I would reboot it.

Currently 10 weeks out of qualifier as of this weekend and 14 weeks away from nationals.
Although borders are shut and COVID is raising its ugly head again so see what happens with shows going ahead. I will… Read more

Prep 2021

171lbs again yesterday.
Pull session, had to swap out deads as couldn’t do them anywhere as no play forms available so ran with a rack pull.
May just keep this in as I struggle at lock out with deads and handling heavier loads with have a crossover to making my dead stronger when I revisit them I’m hoping.

Session was
Hammer lat row… Read more

Push yesterday:
Weight still creeping up 171lbs this AM

Session as follows
Low incline dumbbell: 50kgx 8+1 , 45kg x 10+1
Incline smith press – 2pps +5kg/side x 12+1. , x8+1
Weighted dips- bw +20kg 14 , bw+30kg x9

Pec flies x3
Dbell laterals x2
Cable laterals x2
Tricep extension x 2

Pull today and deadlift day let’s gets it

Legs yesterday , session was bit off. Everything felt super heavy but still cracked on. My recovery has def taken a bit of late as work has been 12-14 hour days and max 6 hours of sleep a night but it is what it is.
Rest today than we go again