[J O]

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

[J O]

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 and moving around the gym so I found I was just to beat up doing 5 sessions a week. My legs also looked flatter and just soft. So I feel this may be a masterstroke for recovery and retaining strength and therefore muscle in this deficit. I’d rather train 4 hard sessions than 5 half arsed sessions.

Session was as follows:

Low incline dbell 2 sets

Lat Focused Row x 2

High incline smith x 2

Pendlay rows on smith x 2

CG bench (deadstop) x 2

T-Bar row x 2

Side lateral raise x3

Pec decx 3

rear delt fly x 2

Tricep extension x 2

Starting to really find my groove this prep. Lots of work to do. But i’m ready for it.

[J O]

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 ?

[J O]

P

[J O]

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 prep as normal until that decision is made.

Current stats
Height:160cm or 5:2. 5 proper midget
Weight 70.5 kg

Training split
Push
Pull
Off
Legs
Off
TrainedByJP norm of course haha

Calories
Td: 2500
NTD: 2300
Steps : 10,000 although I go over a bit being a PT
Cardio l: 3x 30 minutes /week

Attached some photos post workout pumped and first thing out of bed. As you can see upper body is far behind lower body so will be rectifying this once prep is over

[J O]

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 90kgx8 , 82.5 x11
Rack pull 180×14 , 200x 8 (baseline set )
T-bar row 60kg x10 65kgx 8 drop x8
Seated row u bar x 8 x6 drop
Hammer chest supported row 1x rp
Rear delt rowx2
Bicep curl x2
Machine preacher x 2

[J O]

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

[J O]

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

[J O]

Weight @170lbs this AM waking up consistently here. Will hold while training performance is still on the up and try to make this weight look better.

Pull Today session as follows

Pull ups – BW x 20, BW + 10kg x 8 , BWx 5kgx12
Bent over rows – 120 x 7, 100×16 slight pause in stretch.
Dbell Rows – 60kg x 8, 55kg x 13. Strict .
T-Bar (high and wide upper back focused) – 60kg x 9, 50kg x 10 drop 40 x 6
Smith Shrugs – 60kg/side x 8, 50kg side x15
Dbell rear flies x3
Dbell Curls x2
Machine preacher x 2 last set RP

[J O]

Diet update :

M1 – 2 Whole eggs
6 egg whites
100g oats
100g mixed berries

M2 & 3
150g chicken Breast
75g Rice (raw weight) 60carb
15g Nut Butter
50g pineapple
Veg

M4 – Post Workout
90G Ground Rice
40G WPI
75g Blueberries
6x Rice Cakes

M5- Post Post
30g Protein from Wpi or 10 Egg whites
90g Oats
10g Nut butter

M6- 150g Lean Beef Mince
2 Whole eggs
Green veg
Legs/ Pull days add 50 carb from Rice

Intra Workout
5g creatine
10g EAA’s
25 carb from powerade
2g Pink salt

Non training day
No intra workout
No Post workout

Free meal maybe once every 2-3 weeks . Usually Steak + Pasta or Steak and flavoured Rice pretty crazy hahah

[J O]

Saturday morning Push session in the books.
Most numbers beat, ridiculous pump , Job done.
session:

Low incline dumbbell – 45’s x 13, 50’s x 6 +1
High Incline Smith – 47.5kg/ side x 8 , 40kg/ side x 10 + 2 +1 RP
Dips 4 sec eccentrics – BW+ 20kg x 14, BW + 30kg x 10
Machine Shoulder 1xRP, 12, 4,2,

Seated cable flys x3 last set drop
Dbell laterals x 2
Cuffed laterals x 2
Overhead tricep extension x 2 last set drop

[J O]

Awesome 5am pull session in the books. Somehow after an awful night sleep.
Pulled a 180 for 10 not sure if i’ve ever done that before and finally got 200 back in my hands after a mental block I will pull 200 for 6 very soon.

Hammer strength lat row – 90kgx7, 82.5kgx11
Deads ( deadstop) , 180×10, 200×3.5
t-bar Row 70kg x 6, 60kgx11
Pull ups BW x 12 x 10
Low row 2 sets
Rear flies x3
Dual cable curls x3
Hammer curls x 2

Rest tomorrow than legs , hope everyone has a good day !!1

[J O]

Post push pump, right on the edge of what I would call reasonable body fat levels not much scope to push much further

[J O]

Morning weight 170lbs ,
AM fasted training again as have a big day at work and would rather train early than after a 12hr day. So up at 4, hydrate and intra in at the gym by 5 for Push. session went well Pb’s on most added a decline bbell in first run on it so these numbers should shoot up in coming weeks
Push session as follows.
Incline Smith (cybex) 50kg/side x 6 , 40kg/side x 16
Decline Bench 100kg x 8+1, 90kg x 13
Hammer strength shoulder press 65kg/side x 9, 55kg/side x 12+2
Dips -Bw x23, x19 4 sec eccentrics
Seated cable chest flies x3
Cuffed laterals x 3
dbell laterals x 1
overhead tricep ext x2

[J O]

Woke up today at the big 170lbs -77.10 kg at 5 foot 2.5 , ive been here before but was a lot fatter so that means progression haha in 5 years this will be my lean as fuck weight and with my height and small frame it will look a lot bigger good old illusion.

Had work this morning 4.30-11am and just got back from legs+ arms top up. Was worried how my hamstring would feel so was slow and intent with my warm ups , slowed all eccentrics down and paused in every movement. No dramas

Machine Preacher 10x 30kg, 15x25kg, 22x20kg
Hammer curls(dual arm ), 17.5’s x 20, 17.5’s 13, 20’s x 9

Seated Ham curl x 2
cybex Hack 80kg/side x7, 70kg/sidex11, 50kg/side x 21
v squats 60kg/sidex15 , 60kg/sidex 11
Lying ham curl x 2
leg extension x1RP 13,4,2
toe press 3x fail @ stack

Good one in the books rest and light cardio tomorrow. Monday- Push 🙂