[J O]

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. And getting form down pat. Before a big push this year.

Pull day tomorrow !!
Photo has no relevance to leg days

[J O]

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.

[J O]

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 numbers but is what it is. Felt strong and a good connection on my other movements which were .

Single arm pulldown x 2
Seated rowx 2
Chest supported row x 2
Smith shrug x 3
Dbell hammer.x 3
Single arm cable curl x 3

Extra food doing the job excited to grow again

[J O]

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 saturday night & a few extras on sunday night aswell so thats to be expected.

Cardio down from 4×35 minute sessions

to 2 x 35 minute sessions

and 10-12k per day.

Pull on the cards today lets get it.

[J O]

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 till prep starts again,

Hammer strength incline x 2

High incline smith x 2

dips x 2

cuffed laterals raise ( single arm)

Cuffed pec flys

Overhead tricep extensions

Dual rope pushdown

got pull on the cards today ticked off my 35 cardio this morning , meal 1 done and some work meal 2 and than train this arvo

Hope everyone has a great day !!

[J O]

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 unfortunately.

Positives is I have very minimal food focus or cravings. Think they called it just at the right time before my condition started to get to the poke t where food focus is there.
Also dieting down I know I have a good shape but also need so much muscle up top so a good 9 month grow phase and I will put on 10lbs of muscle mark my words.

Will wait to see what new coach says but I don’t see the point in waiting around too long. I’m in a good point to start a push up so why not crack on and get growing. We will see!!

Staying ok exact plan for now until it changes no binges here

[J O]

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 (dead stop)
9@3pps
10@2.5pps

Incline smith ( heavy smith )
7@35 es
10@27.5 es
12@22.5 es

Going to let coach know that 7 sets of pressing is just one too many.

Than hit
Cuffed laterals x 3
Pec deck x 3
Single arm tricep extensions x3
Straight bar pushdown x 3

Potentially 7 weeks out tomorrow but
Really in limbo here in aus. Going to book in a shoot in next couple of weeks to keep me locked in. With all the outside noise .

[J O]

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 crunch x 2

lockdown in aus extended for another week looks like its going to be more to be honest. No cases in my region but still locked down ??

oh well control what we can control and the rest will fall into place

[J O]

how to set up your push session? have 2 rotation?

Do you have an explanation for the all push rotation?

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 iso e.g cuffed lateral raise
Chest iso E.g pec deck machine
Tricep iso e.g overhead tricep extension

Hope this helps mate

Simple and effective

[J O]

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 is what it is.

Rest tomorrow than legs Thursday 7.5 weeks until potential first show.

[J O]

Couple more

[J O]

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 will get a nice rebound and be in the perfect spot for an offseason.

Started with with a new coach this week, decided I don’t want the stress of making decisions anymore just train hard and do the do.

Food is up , by 500 calories on a training day and 300 on a rest day usually I’d freak out but we’ll see what happens .

Push workout done. Set baseline numbers in the new session.
Still managed some very close to all time pb’s
Incline hammer strength 4ppsx 5
3.5ppsx 10

Post workout 35 minutes cardio done.
12k steps ticked off so time to chill.

Photos post workout best I’ve ever looked happy days

[J O]

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 were given the news of a lockdown for the state. 7 days they say buy very rarely does that happen. I know I’m my heart of hearts that these shows just aren’t going to go ahead this year as there are snap lockdowns every second day and my local state shows city is in chaos and my alternative show the borders are closed to our state .

It’s dissaponting to say the least but I am going to continue to diet regardless I love this shit and I want get myself into the best possible position to start the off season plus collect some data for next prep And aim for 2022 shows.

Could be a blessing if I can come back with 5-10 more lbs of muscle that will be the goal .

Photos taken post workout
Best I’ve looked by a mile

[J O]

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 present itself very soon as I push for condition. But unlike my last prep it hasn’t really reared its ugly head just yet.

plenty of fat to take off yet but I’ve never been more focused or driven so I’m ready for it

Upper body tomorrow let’s get it.

[J O]

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 to one pt sessions !!

Keen.
Posting some irrelevant photos coz why not