[J O]

Thank you mate.
I would say i’m more a hobby builder than bodybuilder. But I do track most things just for ease and I enjoy structure to my days, with diet and always have a plan with training.

Yeah my best so far is a 200 x 4, so I will get that eventually although I seem to have hit a brick wall with them of late.
It’s hard to know what strong is really when you follow the athletes on here I see them doing crazy shit and makes me feel super weak haha and I hate to use my size as a excuse for not lifting decent weights.

I will def start doing that mate. Have a rest day today but will log my leg session tomorrow

Thanks again for dropping in

[J O]

Hey Paul ,

This is sick will def be following along, will be awesome to see how a strongman goes about thing being a performance based sport compared to BB.
Those lifts are very bloody impressive aswell.

What sort of approach do you take with nutrition mate? are you very strict or follow the old school strongman diets of eating everything in sight haha?

[J O]

Push session 5am start. So heavy carb meal for m6 last night which is usually a pro/fat meal. Had 500ml water on wake , had intra pre- made and icy cold. Chucked in 50g Virtago as opposed to my usual 25g with EAA’s creatine and pink salt.

Had half down before I got to the gym and a scoop of TOTAL WAR pre. Tell you what the pre- workout hits you so much more in a fasted state. 1 scoop had me buzzing ridiculously. Will def only half scoop when I train AM now haha
Had no trouble with strength progressed on everything and had the biggest pump iv had in a long time. I’ve always been a guy that thinks you need to have at least two meals in for maximal performance but my last few sessions have confirmed otherwise. We often overthink things way too much especially these days if your in a surplus, warm up properly and attack the session you will progress simple.

Low incline dbell x 2 (perfect reps)
High incline smith x 2
Dips x 2
Shoulder press machine 1xRP 12,4,2
Cuffed laterals x 3
Seated Cable crossoever x 3
Dbell lateral x 2
Overhead Tricep extension x2

Rest tomorrow and light legs on Saturday see what I can do with the hamstring niggle.

[J O]

Missed a few days on the old log.
Will Play catch up, weight is still hovering around the 167-169 AM Fasted.
Training has been going amazing except for yesterday on legs I tweaked my hamstring. So will have to monitor that felt it starting to go and actually stopped the set, this has been a bit of an ongoing issue for me and usually i feel it push out a few more and totally stuff it but was smart yesterday and pulled up early.
Stopped the heavy presses and just worked around it.

trained pull today and had BOR’s in this rotation. Was still able to do them but loading was a little down.
session as follows
Weighted pull ups x3
BOR x 3
Dbell Row x3
T-Bar Row x2 second set RP
Rear flies x3
Machine preacherx 3
Hammer curls x3

Tomorrow is a push session early doors. So heavy carb meal tonight before bed and start sipping Intra on wake.Training ‘fasted’ definately not ideal. But I find in ‘offseason’ when food is quite high my am sessions aren’t bad and rarely feel weaker.
Would avoid at all costs during a heavy deficit though.

[J O]

Fasted weight 167.3lbs
Pull day today. Progressed everything bar my deadlifts which to be fair have been stalling. I’m just to stubborn to take them out I love them to much haha. I wanted 200×6 as a goal this year deadstop reps. Contemplating swapping them out for an RDL or rack dead. Both probably better for hypertrophy like I said I just love deadlifting haha session as follows

Lat row x2
Deads x2
T-bar x2

Pull ups x 2
Seated row uBar x 2
Rear delt fliesx3
Cable curls x3
Machine preacherx3

[J O]

Comparison of my back double from few weeks into dieting for my first Comp and one taken recently. Back is still very weak but cool to see some progress

[J O]

Last two mornings have been 167.2 lbs on wake.
Yesterdays Push session was a big success , reset my form on High Incline smith. Bar depth literally touching the chest every rep. Chest is a major weak point to me so I know that this will make a differance. Don’t get me wrong my depth has never been as ridiculous as some of the shit you see on insta but did need improving.
Progress everything nicely.
session was
Low incline dbell x 2
high incline smith Load , and RP 12,3,2,
Dips x3
Cable cross overs x3 last set RO
Cuffed Laterals x 3 last set RP
Overhead Tricep Ext x3 last set RP

Legs This morning. Had to train early doors 5.30 am so not ideal but had 50 Carb pre- intra through virtago.
In a running battle with the Cybex Hack chasing down 4pps x 10 clean reps.

session
Seated Ham x2
Cybex Hack 3.5pps x 10, 4pps x 5.5 , 2.75pps x 20
Leg Press x 2
Lying Ham x2′
Leg ext 1xRP
Machine Preacher x 3
Dbell Hammers x 3

[J O]

Morning weight 167lbs
Big Sunday Pull session , brought a BOR back into rotation and felt great.
Session as follows.

Neutral Grip Pull Down x2
BOR x2
Dbell Row x2
T-Bar Row x2 second set RP
Dbell Shrugs x 3
Rear delt Fly x3
Bicep curl x2
Rope hammer curl x 2

Did some posing post workout first time in a while & it was awful haha, going to make it a regular occurence from now on even if it doesn’t look as nice when your fat.

Rest again tomorrow , than in for Push and legs Tuesday ,Wednesday. Already keen for it.

[J O]

So morning weight was 166.5lbs just massive lol Weight seems to be stable on this intake now. Won’t bump food as training is going well and progressing nicely. I’m not going to increase just for the sake of increasing and adding unwanted body fat.

Legs Today>
Lying Ham x2
Leg extension x2
Cybex Smith squat- 3.5PPs x 10 , 3.75PPsx5 ( 4 plates incoming).
Leg Press – 7.5PPs x 8 3sec ecc, 2sec pause in hole.
8pps x 8 no pause drop 7 drop 6
Glute Bridge 1xRP
Standing ham curl 1xRP

Machine Preacher x8, x21x 12
Dbell Hammer curl(dual curl) x10 x x8 x12

Rest Day tomorrow AM cardio , calves and abs. Work till Midday than beach gotta love an Aussie summer !!

[J O]

Hi Lara,

Thanks for the comment. I’m well I hope your are also.Yes as I mentioned in the novel above we are extremely lucky to have so much good information for nothing. People pay a whole lot more for a lot less so i’m very grateful.
Thanks for following along haha at least I know I will have one person taking interest.

[J O]

Morning weight today 166.5lbs.
Successful Push day, beating most numbers. Push is by far my weakest day, so working hard to make it not so crap haha.

Mid Incline Smith : 2pps+5 x 8, 2ppsx11
Low incline Dbell: 13 @ 42.5’s , 6@50’s
Hammer strength shoulder press (deadstop) : 1xRP set- 2.5pps 12,3,2
Close Grip Smith : 2ppsx8, 1.5PPs 11,3,2 RP set

Pec Deck x3
Cuffed lateral x2
V-Bar Tricep pressdown x2
Dbell Laterals x2

Legs tomorrow

[J O]

1st Comp

[J O]

Photo quality isn’t great but you get the point

[J O]

photos not working for some reason

[J O]

,