Good morning. So that’s the first training week completed and I’ve gathered lots of valuable data already, really enjoying this. Brief updates on sessions: Push on Thursday was fab. As I had only trained push 3 days prior, admittedly was a smidge nervous but everything progressed.

Friday was the granddaddy hip hinge day with pull and leg top… Read more

Agree with all of the above. Is it really necessary the night before a show when you might not know how it may affect you? Personally, I’d stick with familiar foods and have one of the options you were given post show. It’s only one more day out of months of dieting.

Unfortunately we can’t all be Nathan De Asha the night before a show.

Good morning. First rest day of the new split after three days on and it is needed. Still woke up at 3am mind but quickly fell back to sleep thankfully.

Legs yesterday was a corker. This session was the real test to program myself. Being as I’ll be hitting legs on Friday within the density session, needed to errr on the side of caution. Some… Read more

Morning. First pull workout without a hinge yesterday and not gonna lie, didn’t feel right. Last time I didn’t hip hinge in a pull session was in the last few weeks of my 2019 prep as the risk versus reward wasn’t worth it at the time.

The session itself was great. As it takes a while to get the deadlifts setup (gathering plates, warming up,… Read more

A great weekend – nice and relaxed, just what was needed. Back to training yesterday after a few days off and felt refreshed, ready to attack with a new vigour.

Push session was on the agenda and was very good, 10/10. Big daddy movements as follows:

Low incline Smith: 104kg x 8
High incline dB press: 40kg x 15
Low incline Smith: 111kg x… Read more

Cheers bud, much appreciated

First post of November – worth the wait I’m sure… probs not. Anyway, have been extremely busy with life and work so updating my log is not a priority in that respect. However, I am determined to make it a daily non-negotiable in line with my others. It’s just identifying a dead pocket of time such as scrolling the gram or aimlessly just… Read more

Good morning

Feeling good after yesterday’s rest day and ready to tackle legs today. Didn’t have the greatest night’s sleep and woke up at 01:30, so 2 hours before my alarm. Not ideal but made the best of it. 2kg of chicken, 1kg of mince and 800g potatoes cooked up, along with utility bills/accounts set up at our new house. Such an old man… Read more

Good morning. Just like that, another weekend committed to the archives and November inching closer. Spent a good chunk of the weekend sorting out our house and it’s slowly coming together nicely. Becoming very proud lil homeowners 😊

Training wise – couple of amazing sessions with push on Sat and pull yesterday. Will focus on pull in this entry… Read more

Good morning. Checked in with myself the other day and weight was 82.15kg, waist 72.5cm. Visual feedback is good as well so increased food by a smidge. On training days carbs upped in pre, intra and post. On rest days, tiny increase in fats M1 and minute carb increase M4,5,6. Will see how this affects the body by next Thursday… Read more

For whatever reason my body loves dips and pull-up variations. Best dip was earlier this week with 80kg x 1 at a bodyweight of 81.65kg.. so close to dipping myself haha.

Best pull-up was 50kg for 5, bodyweight around 80kg mark again.

When I was younger (18ish), did 10×10 deadlifts with 140kg with a min rest between sets. Safe to say rest… Read more

Morning morning

Rest day on the agenda today and it is thoroughly needed. Due to the nature of my split, there is is always one calendar week where I’m training five days compared to the usual four. It’s still the same volume ( each body part worked every five days) but psychologically it feels more as your working week days are the… Read more

Absolute cracker of a push session yesterday! Connection to the movements is fab and actually feel strong-ish. In my eyes I have always been held back as my left shoulder was always my crux. In March last year it was operated on to free up an impingement and shave down some bone spurs. Even after that, it still was not 100% so introduced… Read more

Well then, that was an action packed weekend… and by action packed, I mean doing lots of adult things that I didn’t want to do but had to 😂 actually, spent some quality time with the nephew so not all jobs. Hope everyone is well rested and raring to go.

Thought I’d give a brief background on the last 3-4 months. Firstly, personal life -… Read more

Right then, a good morning (or good evening) dependent on how you view the time 😅. It has been a long ol’ while since I have updated this log, not because I’ve thrown the towel in or anything like that. I can’t quite explain why but I guess I fell out of love with the process. I saw it as tedious and just detracting time from my day, rather… Read more

Some sound advice above that’s for sure, but are you truly training your legs? Not sounding dickish but if intensity and execution aren’t optimal, legs will always be lagging.

You’ve also mentioned your knee injury which occurred from training, so maybe subconsciously you are holding back in fear of re-occurrence. Just find the movements and… Read more

Hey Barry

For myself, I do a 5 second negative and 15 sec hold per rep. 10-15 is a perfect time to hold the stretch. In terms of reps, realistically you’re looking at 8-10 as TUT will be high and your calves cramped as fook.

In terms of counting, I count each rep as follows: on the first rep I would count 1,2,3,4 and end on 1. Ditto for the… Read more

Hey bud. So it really depends on your current goals, frequency of cardio, composition, timing of cardio in relation to your training, individual recovery capabilities, what you’re trying to achieve from cardio (fitness, fat loss etc.) and training. Also, are you thinking of doing a 40 min session of HIT cardio as quite a jump up from 40 mins… Read more

Morning morning

Hope anyone reading has had a cracking week. So, last couple of sessions haven’t been too bad. Legs on Monday absolutely rinsed me and doing double paused SLDLs on Thursday was… interesting. Entire lower body was still aching to some degree so getting into position took some fighting, but perseverance trumps. The rest of that… Read more

Bladdy needed that rest day yesterday. After one session back I am fooked 😂 tbh I’d say it’s a cumulative effect from everything – training, work, wedding prep, house buying, had no time off since start of Jan. This stuff slowly bubbles away in the background and it isn’t until you slow down, it boils over. I used to always get ill when I… Read more

First session done and dusted. More of an off the books session (but on the books as logged it). Decided to let Clare Barks tag along today and thought I’d be able to help her nail that pro card…. Jokes, I just spoke to her and our schedules aligned.

It was odd training with someone as I’m Barry no mates in the gym. Have always done it solo but… Read more

New week, new me – blah blah blah. Been a bit lapse the last week but in my defence I’ve been doing 12-15 hour working days. Been absolutely insane. Fully aware do way more than me but it’s not something I do on a constant basis, so naturally will impact me physically and mentally. Always makes me laugh when someone tries to one up ‘well, I do… Read more

Start of another week already and the last week of June. Lovely relaxed weekend with lots of pottering.

Session wise it was push yesterday and we had a slight rejig in terms of movements. As mentioned previously, incline dB press has gone as far as it can for now. 55kg from 50kg is not going to happen for now. If 52kg dbs were available… Read more

Cracking leg session yesterday, very happy. The Gym shop leg press wasn’t free and the person wasn’t in a hurry so subbed for the Cybex pivot press with a band. Some exercises aren’t worth working in on like the leg press, especially if you’re constantly loading/unloading plates for you or the other person and unhooking bands.

The Cybex press… Read more

Morning morning

Well, push the other day was a disappointment- lost a rep here or there but my left shoulder was just having none of it. Oh well, we lick our wounds and carry on. Pull the next day however was fantastic. Double paused Stiff legged 182.5kg for 5 and single paused SLDL 166kg for 9. Lovely, just lovely. That 6th rep on the first… Read more

Good morning

Legs on Sunday was a corker. Anyone that knows my leg training knows I absolutely detest the hack squat model in my gym. It’s the infamous Watson model. Of course I have the option to bypass it buuuuttt nah, not letting it beat me.

I’ve always tried to improve my odds on this model by introducing variables like bands, pauses in… Read more

Right then, been a little while – sooooo, so busy but quick one before I train today.

Last legs session absolutely destroyed me. It’s really weird as I get the DOMs from that particular session within a few hours. Complete agony for the day and then it’s gone the next day. So odd whereas I used to get it the next day and then the day after… Read more

Good morning

To anyone reading, hope you had a good weekend and have been enjoying the weather, the Euros (if that’s your thing) and of course the bbqs. One thing I’ll never understand is people who say ‘sorry, I can’t do a bbq as I’m on a diet’. Errrrr what? Just bring your own meat and slap it on the barbie. You don’t have to indulge… Read more

Morning morning

Absolutely spot on push session yesterday, but a cacky night’s sleep last night. Win some, lose some but have double paused SLDL today 🥴

Main highlights of yesterday’s session were as follows:
Pec Dec: stacked x 9 – 2 sec good at peak. Felt very, very good so will be adding to the stack next time.

Flat hammer press: 162.5kg x… Read more

Here we go again – another Friday and it’s rotation 1 of push again. Out of the two sessions, this rotation is my favourite. I mean errr, I have no favourites… it’s like having two children and parents say they love them equally. Pfffttt come on 😂

Very happy with legs last session. After some touch up for delts and biceps followed by… Read more

Last session wasn’t too bad at all. On the paused RDL managed 193kg for 6 which was an increase of 0.5kg and an extra rep. The set just flowed and it was smooth throughout. Not sure if it’s just me, but sometimes it just feels stiff and you really have to work for those sets, almost fighting your body. Followed the first set with 183kg for 7… Read more

Just like that, another weekend down. Just going by quicker and quicker I swear. Blink and I’l likely be retired. Good to catch up with friends and family as well as topping up my sunburn 👌

Yesterday’s push session wasn’t too bad at all. Finally got that 9th rep on the incline DB press with the 50kgs. Believe I have done it in the past but… Read more

What a delightful weekend it’s been so far. Hope everyone has been making the most of our limited summer.

Had a cracking leg session the other day. It was bands galore – leg extension, leg press and hack squat. Quads were absolutely in bits as you’d expect. It’s weird though as my quads ached for a good portion of the day I worked them, but… Read more

@mac1969 ahhh that sounds more like it. Good goal to aim for and the natural progression after your last showing.

Exactly that. As long as you’ve done everything and can honestly say that/think that on stage, that’s all you can do 👌 hope it all goes well for you champ

Whew, what a busy couple of days it has been. Had my first day off work yesterday since the start of Jan. Felt very odd haha, but a good day. Got up at 5:20 for rest day cardio, rushed back to eat, met with a friend for tennis at 7, rushed back to do my check in, eat, prep and then picked up 9 to for a day out.

This wasn’t only just a day out,… Read more

Hey @mac1969. Wow-wee, massive congratulations to you Sir. Do they actually refer it as the OAP category then? Typically they’re kinder and refer it as overs or Masters haha.

I have the utmost respect for anyone who sets foot in a gym, but it’s a different respect when not only do they compete, but at an age where you are possibly flirting… Read more

Personally barely ever get DOMs anymore unless I’ve introduced a new exercise or go back after a deload/time off. If your lifts are progressing (proper standardised sets) and your composition is changing for the better, you’re doing just fine. Long gone are the days of this ‘badge of honour’ and crippling DOMs.

If you really want DOMs, do… Read more

Not too bad of a session yesterday at all. Flat hammer press felt very, very good. 160kg for 5.5 reps so half a rep up and 141kg for 9 – 1kg and 1 rep up, double whammy. High incline machine press has always felt a bit off in terms of setup, however think I’ve found the trick. I got a couple of the crash mats and put them against the back rest… Read more

Glad you came to that conclusion haha. It’s not just the panel you need to look at with supplements, but their quality and how much your body can assimilate from said product.

Take protein for example – tuna is far less bio-available to your body than steak or whole eggs say. Just because a product brags of it’s ‘high’ doses doesn’t mean squat… Read more

Well then, hope everyone had a lovely bank holiday and got suitably burned. What’s a British summer without a dodgy tan eh?

Leg session the other day was so-so. Tbh only the reverse banded hack was a smidge down and the rest of the session was very good. Think I slightly rushed my hack warm ups to get to the main event. Aside from that, other… Read more

Morning morning

Busy couple of days that’s for sure but wouldn’t change for the world. Very happy with everything in life right and this obviously compliments my training no end. Feeling good and happy outside of the gym can only enhance your sessions. Then you leave the gym feeling like a physical and mental wreck haha.

Pull session on… Read more

Current state of this Fatty Mcfat fat tum blob. Particularly surprised by that side chest, but all works in progress. Will see how this looks in a couple of months after a lil tidy up.

Good morning

Check in yesterday went really well. Visually tighter, weight down by 0.7kg, waist down 0.5cm – tick, tick and bladdy tick. Sitting at 87.85kg so still a Fatty Mcfat fat tum haha. Still a silhouette of some abs… or flabdominals, but don’t use that as a marker. Abs are usually semi present unless I get obese so don’t use that as… Read more

It’s a piece at my gym. I’ve used it in the past but gonna give it a go soon. I actually asked the question BECAUSE I’ve heard of the Watson hack being so terrible. It’s not a common piece for sure but didn’t want to use it in case someone thought it might be a knee killer

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Righto. Doesn’t sound like you have much to lose (except your… Read more

Cool. With 5 fixed days you could do a Push, pull, legs, upper and lower. Everything would be hit twice in the week but you would need to manage your variables well. It may not also be maintainable over the long run.

I’d probably go for a 4 day split as upper, lower. As you like weekends, maybe the following:

Sat: lower
Sun: upper
Tues:… Read more

Morning morning

Last night was a horrendous night of sleep. Bed at 7:30 and woke up at 11:30 where I kept drifting in and out of sleep. In the end, got up around 1 and went for a stroll. The OH woke up and thought I was visiting my fancy lady or something haha. Got back and laid in bed for a bit, then got up half an hour before my alarm.… Read more

Hey bud. There are no ‘you must’ splits. Everyone has their own goals, preferences and circumstances. It all depends on what you want. Can you specify what you’re looking for I.e. specific rest days like weekend, how many days you can train, time spent in the gym, level of experience, goals? Just makes it easier to roughly gauge.

I’m sure… Read more

Not familiar with that model. Had a quick Google search and if it’s the one I saw it looks okayish. What’s the question for? Are you thinking of buying it or is it a piece in your gym you’re unsure of?

Now if you said what do you think of the Watson hack squat, well 💩🤮

Oscar’s nailed it and you’d be surprised how many people say they’re doing an RDL, but it’s a stiff legged variation or even a Dorian style.

Some would say the only difference is that SLDLs start and end from the floor, whereas RDLs stop at shin level which isn’t true. I’ve seen some incredible range of motions for RDLs with people on benches… Read more

Hey @sungmuki . Not even a hello? Usually like to be wined, dined and smoozed a little. Clearly skipping the foreplay and getting to the main event 😂

Current split is push, pull,off,legs, off, repeat. Generally works out at 4 days training across a calendar week with every 6th week having 5 sessions.