[Ross]

My last update here was over a year ago and boy has a lot changed; my intentions of getting on stage in 2025 were pushed out to 2026 after I joined up with a new coach at the end of June last year – it was time for a new approach and since then we’ve done a push up phase hitting a high of 105kg before getting stupid lean in a pull back.

We’re now working through our second push up with the current body weight sitting at 100.3 kg and running a relatively high cycle, made up of test e, mast p and DHB as well as 4iu of GH, for another 8 weeks or so before a planned health phase.

Training is very much chest and arm focussed for MP next year towards the tail end which has worked out better than doing the scottish season in 26 because I’ll have my first competitive client on stage in the scottish shows!! A huge milestone for me and my business and a pleasure to take someone through their first comp prep

Below is where I was with my physique last time I posted, beside it is where I was yesterday morning

[Ross]

Weight dropped again today!! Leaving me 2.3kg down since Friday. So we’ve gone with another food increase to put a pause in that and get things moving the other way!

Today was a rest day and as I’m sure you can imagine, energy isn’t great so after morning check ins, other than a 1-1 with an online client, it was a very chill day doing steps, chilling with the little man and enjoying the higher calories.
Tomorrow I’m back in the gym, after a busy morning of check ins, for my second upper body session, praying leg doms from yesterday aren’t too killer haha!

[Ross]

It’s now 10 days post shoot, I can’t seem to currently get any photos to upload to my log here on the app but I was happy with the look we brought.
I had a couple of burgers after the shoot and a big bowl of coco pops and fruit with whey before getting back into normality. I was met with some digestive issues – a bit of bloating and wind, it seemed to happen after every meal but it’s settled down now and weight has settled down too.
Food was bumped up yesterday to 2920 on a training day and 2690 on a rest day but weight dropped this morning again and I’m now very lean, so it’ll be interesting to see if more food will be needed.
Gear has been bumped slightly and npp added in.
Training volume was adjusted slightly to favour chest more and also bring legs up – they grew ok on just 3 sets a week so as we escalate things this time it could be fun!!
Here’s to making enough improvement for the 2025 competitive season!

[Ross]

Hello troops! I thought I’d pop in with another update 10 days out from my photoshoot having dropped just shy of 22kg since Boxing Day.
At this point, as I’m sure you can imagine, I feel like a big fat bag of di**s 😂 energy and sleep are in the floor, appetite is through the roof and hitting the 5 training days is a box that is being ticked to the best of my ability, RDLs recently came out and were replaced with a couple of sets of hip thrusts but volume has remained largely static for the most part with auto regulation taking place on days where it’s really needed – don’t even ask how hard it is to lift my legs for walks haha!!
Calories are at 2175 ED and have been for a while now, cardio is 6 x 50 minutes and steps have never changed from day 1 at 13,000 a day.
PEDs are at 500 test E, 300 mast E, 100 tren E and 50mg anavar on TDs
I’ll attach a couple of photos of the progress
A linear carb load starts on Saturday 7 days out from the shoot, once the shoot is done the goal is to be ready for the competitive season in 2025, whether that’s in classic or MP

• This reply was modified 1 year, 7 months ago by  Ross.
• This reply was modified 1 year, 7 months ago by  Ross.

[Ross]

Last time I was here was way back in February! Jeeeez!

Photoshoot prep has been as smooth as ever, hitting 88.4kg on the scales this morning meaning I’m now 19.2kg down since Boxing Day.

Food hasn’t drastically changed, 2420 on a TD and 2175 NTD.
Cardio is at 5 x 40 minutes, 1 x 30 minutes and steps have remained constant at 13,000 a day.

There has been a very brief mention of ditching men’s physique next season to bring the legs out on stage but other than that – it’s just same old same.
PEDs have been escalated since the start, we actually started prepping at a cruise dose and are progressing nicely into the blast with test at 500, mast at 250 and then at 100.

A very exciting time, granted I’m not at the part of prep where even talking is hard but we move!
Start point and post workout photos below

[Ross]

It’s been a minute!!

Life’s been hectic. Business is flying and I’m also now 9 weeks into a photoshoot prep.

In that time I’m a massive 15.1kg down having made only 1 change over this 9 week period.
Only last week did that prep feeling hit me, fatigue hit, sleep has started to drop off and sessions are starting to feel that little bit more taxing and I ABSOLUTELY LOVE IT haha!!

Calories are still at 3000 on a TD and 2610 on a NTD, steps at 13,000 as they have been since the start, cardio is up to 5 x 30mins fasted.

To get 9kg off last prep, last year, my food went to 1600 calories very quickly.
This prep, with no shift work and a different home life, has been beyond a breeze – it truly has highlighted the importance of environment to me.

Thanks for reading, I’ll update again when there’s something to report but hopefully someone can take on what I’ve said about environment – if you’re stuck, know that you have that choice to change your surroundings

[Ross]

Good Lord what a session. It was undoubtedly fuelled by last night’s off plan pizza – 210kg RDL for 5 decent reps!

https://www.instagram.com/reel/C0mPjbXtezV/?igshid=MzRlODBiNWFlZA==

The rest of the day was very straightforward; Friday check ins and steps so I don’t have to do any this evening since I’m absolutely trashed from RDLs. Thankfully it’s an easy-ish arms and delts session to end the week tomorrow.

[Ross]

Evening 🫡

Check ins, coffee with a friend, upper body, steps and cardio were on the agenda today.
Today’s workout trashed me, I do wonder if a deload isn’t far away as all my sessions seem to be leaving me feeling buried.
After my rest day I always seem to see a big weight jump, this morning we saw 103.5 on the scales after 101.8 yesterday. Bizarre.

Check in feedback will come over tomorrow, photos were taken this morning – the end of the first push up is in sight.
We’re shooting for a photoshoot prep at the start of the year and getting back to growing thereafter

[Ross]

I’m absolutely horrendous at this, I swear to get back to posting more frequently 😅.

It was actually @youngoscar being the gent he is and coming in to check up that prompted me to post this.

So since my last update I’ve held at around 100kg with the first time dropping below that in a few weeks being last week so food was increased on Friday for the first time in a while. Training day cals up to 4335 and rest day 3990.

My appetite is rampant however, I’ve taken to eating potatoes with 3 out of 6 meals on a training day in a bid to try and curb the hunger, there’s been no issues with digestion so far but also appetite isn’t going anywhere 😅 at least I’ll be able to diet smoothly cause I’ll already be used to being bloody hungry all the time.

Pressing strength is at an all time high and for the first time in my life I’m fighting to pull my pulling numbers up! What a change around.

We’re currently running 3 upper body sessions although 1 is more of a posterior style session, 1 lower body with minimal volume and 1 arms and delts session; the emphasis is so clearly on bringing the upper body up before competing again in MP in 2025. 2024 will be the year of a photoshoot and getting massive haha!

I took this photo after cardio tonight.

I’ll be back with more frequent updates and thanks again to Oscar for popping in.

Lovely to hear things are going well my guy . Buzzing for you & looking forward to see what you present in your next outing.

Keep posting here as then what you have is all the different guys supporting you and encouraging you .. 😊[/quote]

Thanks again, as always, Oscar 🙏🏻

Pulled a 200kg RDL for 6 on Friday so I’m sure there’ll be some improvements from the back on my next outing.

Here’s the link so you can have a look

https://www.instagram.com/reel/C0UNqPJtWpb/?igshid=MzRlODBiNWFlZA==%5B/quote%5D

Immense set mate ..just watched it on IG .. Just remember that lift is predominantly glute/hamstring with a bit of lower back love .

So if you want a straight erector movement I’d switch to the SLDL .

Otherwise if hammies are your goal then stick to RDL 😊[/quote]
Thank you so much for taking the time. I was very happy with it, we go again tomorrow.
We just swapped from SLDL 3 weeks ago, not the same emphasis on the erectors I know but I do love having a hip hinge in 🙏🏻

[Ross]

Photos from Fridays check in, weekly average since then has moved above 102kg for the first time. You can just see the midsection is all but gone, especially the lower abs – it always happens over 101kg so here we are.
We’re going to push into January and then start a photo shoot prep, again getting out of my comfort zone – something I’ve had to do A LOT this year. It’s been a rollercoaster 😅

Steps are still at 12,000 a day
Cardio 100 minutes weekly
Calories 4335 TD
3990 NTD

Strength has been flying, noticing the odd niggle creeping in and a session here or there leaving me feeling fried so I’m wondering if a deload isn’t far away but other than that it’s same old, plodding along.

[Ross]

I’m absolutely horrendous at this, I swear to get back to posting more frequently 😅.

It was actually @youngoscar being the gent he is and coming in to check up that prompted me to post this.

So since my last update I’ve held at around 100kg with the first time dropping below that in a few weeks being last week so food was increased on Friday for the first time in a while. Training day cals up to 4335 and rest day 3990.

My appetite is rampant however, I’ve taken to eating potatoes with 3 out of 6 meals on a training day in a bid to try and curb the hunger, there’s been no issues with digestion so far but also appetite isn’t going anywhere 😅 at least I’ll be able to diet smoothly cause I’ll already be used to being bloody hungry all the time.

Pressing strength is at an all time high and for the first time in my life I’m fighting to pull my pulling numbers up! What a change around.

We’re currently running 3 upper body sessions although 1 is more of a posterior style session, 1 lower body with minimal volume and 1 arms and delts session; the emphasis is so clearly on bringing the upper body up before competing again in MP in 2025. 2024 will be the year of a photoshoot and getting massive haha!

I took this photo after cardio tonight.

I’ll be back with more frequent updates and thanks again to Oscar for popping in.

Lovely to hear things are going well my guy . Buzzing for you & looking forward to see what you present in your next outing.

Keep posting here as then what you have is all the different guys supporting you and encouraging you .. 😊[/quote]
Thanks again, as always, Oscar 🙏🏻

Pulled a 200kg RDL for 6 on Friday so I’m sure there’ll be some improvements from the back on my next outing.

Here’s the link so you can have a look

https://www.instagram.com/reel/C0UNqPJtWpb/?igshid=MzRlODBiNWFlZA==

[Ross]

I’m absolutely horrendous at this, I swear to get back to posting more frequently 😅.
It was actually @youngoscar being the gent he is and coming in to check up that prompted me to post this.

So since my last update I’ve held at around 100kg with the first time dropping below that in a few weeks being last week so food was increased on Friday for the first time in a while. Training day cals up to 4335 and rest day 3990.
My appetite is rampant however, I’ve taken to eating potatoes with 3 out of 6 meals on a training day in a bid to try and curb the hunger, there’s been no issues with digestion so far but also appetite isn’t going anywhere 😅 at least I’ll be able to diet smoothly cause I’ll already be used to being bloody hungry all the time.

Pressing strength is at an all time high and for the first time in my life I’m fighting to pull my pulling numbers up! What a change around.
We’re currently running 3 upper body sessions although 1 is more of a posterior style session, 1 lower body with minimal volume and 1 arms and delts session; the emphasis is so clearly on bringing the upper body up before competing again in MP in 2025. 2024 will be the year of a photoshoot and getting massive haha!

I took this photo after cardio tonight.

I’ll be back with more frequent updates and thanks again to Oscar for popping in.

[Ross]

3 months since I popped in here, oops!!

Progress has been slow, weight went on a bit of a mad spike after a weekly off plan meal was added in so a couple weeks ago it was pulled out. Calories are currently at 3895 on a training day, 3590 on a rest day but weight has actually been dropping a touch, down half a kilo since Friday, so a food increase isn’t far away! Body composition isn’t awful but there’s still a lot of work to be done, so here I am, doing the work.

Hello Ross

How are things ..how are yon getting on with training and all ? 🙂[/quote]
Hey Oscar, thanks so much for popping in!

Training has never been better, I’m at all time strength and was given a large calorie increase on Friday to get bodyweight moving up again after a bit of a plateau. This is the leanest I’ve been at 100kg so it’s exciting.

I hope you are well?

[Ross]

3 months since I popped in here, oops!!
Progress has been slow, weight went on a bit of a mad spike after a weekly off plan meal was added in so a couple weeks ago it was pulled out. Calories are currently at 3895 on a training day, 3590 on a rest day but weight has actually been dropping a touch, down half a kilo since Friday, so a food increase isn’t far away! Body composition isn’t awful but there’s still a lot of work to be done, so here I am, doing the work.

[Ross]

Morning everyone. Since I commented last I’ve had a push session, a posterior session and an off plan meal. Weight is now sitting above 93kg which took me a minute to adjust to and remind myself we’re meant to be growing so this scale weight increase is a good thing. Workouts have been incredible, training is definitely going the best it ever has with progressions of some description being taken across every session. Push is without a doubt my weakest session and is currently set up as follows;

DB lat raise

Pec dec

cable chest press

Incline smith

Clavicular fly

Single arm tricep extension

From there I had a mega posterior session yesterday, probably my favourite session after legs because it has a big lift in in the form of SLDL’s; the first time i’ve done them and i’m enjoying being absolutely buried by them every week, i was incredibly happy with the look post workout so will pop a couple photos in;

Seated ham curl

Incline rear delt DB row

SLDL

Upper back pull down

T bar

Single arm lat pull down

Ally asked me to start having off plan meals once a week at check in to help me sort my relationship with food out, to be able to come away from chicken and rice for two meals one day a week and realise that it’s not going to make me fat or trash my weekly progress. Rio and I did homemade pizzas for pizza Friday and surprise surprise; i didn’t wake up fat, weight actually fell from yesterday and we had a great time. Arms and delts on the cards for today, happy Saturday.