[Sam King]

Weeeellllll then, I’ve been a bit cack at updating my log for the last fortnight. Just had two weeks off work so you’d think I’d have more time, but definitely wasn’t the case. Will post a proper update over the next couple of days, but for now yesterday’s lower session as follows:
Seated ham curl: 66.5kg x 8, 60.25kg x 15
Cable adductor, single leg : 10plates x 15, 9plates x 20
Safety bar squat: 132.5kg x 15, 142.5kg x 9
Horizontal leg press: 250kg x 14, 250kg x 13
Leg extension: 85kg x 17
Glute bridge: 150kg x 11, 150kg x 10
Glute ham raise on floor: BW x 19
Single standing leg curl: 9plates x 15
Hanging leg raise: 6kg x 17, BW x 27
Standing calve raise: 3 sets
Single arm dB curl: 2 sets
Overall, a fab session. Safety bar feels exactly on the money and my body has finally found the groove after a year or so. A little stance adjustment, execution tweak, flexibility work and mindset have contributed. Should be 140kg for 15 soon which I would be over the moon with.
Horizontal leg press is a son of a gun that’s for sure. That bottom position where you start and the strength curve is absurd. Since moving the seat forward a touch, made a massive impact in getting that first rep. Example- last week started with 250kg for 17, so whacked on 20kg for the next set for the 6-8 range. Couldn’t even get it off the starting blocks, hmmm.
Big ol upper session this morning. My least favourite of the upper sessions so need to give my mind a kick up the ass to get into it. Fine when I’m in there, just the lead up and anticipation isn’t sky high like the others. In any case, let’s get it done.
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Instagram: samking104

Hi Sam. How many days at week you train? And what’s your rotation on training and rest days? I do upper lower 1 on 1 off, but I’m thinking of leaving the weekend completely rested due to obligations And I’m also thinking of changing the gym, but the new gym is closed on Sundays. I will try 2 on 1 off, 2on 2off and let’s see what happens.  Greetings. [/quote]
@ivo-jelev  thanks for stopping by. So, my training setup and days haven’t changed so still Mon, Tues, Thur and Sat so 2 on, 1 off, 1 on, 1 off, 1 on and 1 off. Very nice set up and works well in terms of both recovery and around my current life.
As for yourself, try it out and see if that works for you. Personally, two days off in a row may feel a bit too much so I’d look to have slightly more carbs on the Sunday night to fuel the first two days. You’d then need to make sure exercises are spaced out. Example would be a deadlift movement – would you do it upper or lower? If you did it upper, legs would suffer or not be recovered depending on how your days are laid out. If you choose lower, then your back musculature is being pounded again. Same goes for other lower back loading movements.
It is definitely possible, just need to really consider how to set things out. Hope that all makes sense bud
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Instagram: samking104
[/quote]
Hello Sam. Thanks for the reply. It makes sense to eat a little more carbs on Sunday to be more charged in training on Monday. For lower back loading, I do RDL on one leg workout and the other I do weighted hyperextension. I don’t think I will have a problem with my back training. In the training for the Upper body I do not have lower back training. Greetings.[/quote]
No worries @ivo-jelev , sounds like you have it pretty much thought out to fit your circumstances ?

Instagram: samking104

[Sam King]

Weeeellllll then, I’ve been a bit cack at updating my log for the last fortnight. Just had two weeks off work so you’d think I’d have more time, but definitely wasn’t the case. Will post a proper update over the next couple of days, but for now yesterday’s lower session as follows:
Seated ham curl: 66.5kg x 8, 60.25kg x 15
Cable adductor, single leg : 10plates x 15, 9plates x 20
Safety bar squat: 132.5kg x 15, 142.5kg x 9
Horizontal leg press: 250kg x 14, 250kg x 13
Leg extension: 85kg x 17
Glute bridge: 150kg x 11, 150kg x 10
Glute ham raise on floor: BW x 19
Single standing leg curl: 9plates x 15
Hanging leg raise: 6kg x 17, BW x 27
Standing calve raise: 3 sets
Single arm dB curl: 2 sets
Overall, a fab session. Safety bar feels exactly on the money and my body has finally found the groove after a year or so. A little stance adjustment, execution tweak, flexibility work and mindset have contributed. Should be 140kg for 15 soon which I would be over the moon with.
Horizontal leg press is a son of a gun that’s for sure. That bottom position where you start and the strength curve is absurd. Since moving the seat forward a touch, made a massive impact in getting that first rep. Example- last week started with 250kg for 17, so whacked on 20kg for the next set for the 6-8 range. Couldn’t even get it off the starting blocks, hmmm.
Big ol upper session this morning. My least favourite of the upper sessions so need to give my mind a kick up the ass to get into it. Fine when I’m in there, just the lead up and anticipation isn’t sky high like the others. In any case, let’s get it done.
_________________________________________
Instagram: samking104

Hi Sam. How many days at week you train? And what’s your rotation on training and rest days? I do upper lower 1 on 1 off, but I’m thinking of leaving the weekend completely rested due to obligations And I’m also thinking of changing the gym, but the new gym is closed on Sundays. I will try 2 on 1 off, 2on 2off and let’s see what happens. Greetings. [/quote]
@ivo-jelev thanks for stopping by. So, my training setup and days haven’t changed so still Mon, Tues, Thur and Sat so 2 on, 1 off, 1 on, 1 off, 1 on and 1 off. Very nice set up and works well in terms of both recovery and around my current life.

As for yourself, try it out and see if that works for you. Personally, two days off in a row may feel a bit too much so I’d look to have slightly more carbs on the Sunday night to fuel the first two days. You’d then need to make sure exercises are spaced out. Example would be a deadlift movement – would you do it upper or lower? If you did it upper, legs would suffer or not be recovered depending on how your days are laid out. If you choose lower, then your back musculature is being pounded again. Same goes for other lower back loading movements.
It is definitely possible, just need to really consider how to set things out. Hope that all makes sense bud

Instagram: samking104

[Sam King]

What an absolutely lovely weekend it has been. Really banking the beautiful weather for those dark and cold days ahead. Been nice to spend some time with the OH and explore the Jurassic Coast. Stunning views as always, never disappoints.

So, current situation training and physique wise. Currently hovering around the 84kg mark, but composition is still changing nicely. Diet was amended the previous week so we now have three rotations – upper, lower and rest. Same foods as previous, just different macros. Usually find my body responds well this kind of setup. Steps have been increased to 12k on rest days, sticking with 10k on training days. Want to continue to let the food do its job and stay nice and strong.

Yesterday’s upper session as follows

Pull-up: 50.5kg x 6, 36.25kg x 11.5
3 inch deficit deadlift: 170kg x 12, 190kg x 6
Hammer strength row: 80kg x 8.5 reps, 70kg x 12.5
Wide grip lat pulldown: 13plates + 1.25kg x 18
Flat hammer press: 160kg x 5.5, 135kg x 11
Dip: 60kg x 5, 35kg x 15
Flat dB flye: 26kg x 18
Machine side raise, single arm: 13plates x 15, 13plates x 13
Single arm pressdown: 6 plates x 13
Cable rear delts: 4 plates x 24
Kneeling cable crunch: 3 sets

Very happy with today. Deficit deads feeling superb, flat machine press feels better than ever and dips with 3 plates were on the money. Reaalllllyyyy want 70kg on the belt soon. Did it when I was younger but not sure on the ROM or execution. That was back in the days of Fitness First. Tbf back in the day, FF was alright and had a solid selection of weights and machines. It was around the 2010 mark when they had CrossFit makeover and ousted bodybuilders out. Met some good people through it though and served its purpose during that period in my life.

Instagram: samking104

[Sam King]

Lower on Thursday

Cable adductor, single leg: 10 plates x 16
Seated ham curl: 66.5kg x 9, 61.25kg x 14
Leg press: 455kg x 12, 485kg x 7
Hack squat, reverse band: 145kg x 9, 135kg x 14
Barbell RDL: 175kg x 9, 155kg x 12
Lying ham curl: 30kg x 17
Single leg leg press: 155 x 20
Back supported leg raise: 2 sets
Seated calve raise: 3 sets
DB preacher: 2 sets

Instagram: samking104

[Sam King]

Rightio, last couple of sessions as follows.

Upper On Tuesday

Incline lying side raise: 5plates + 0.5kg x 17, 6plates x 12
Low incline smith: 102.5kg x 6, 90kg x 10
Incline hammer press: 145kg x 7, 130kg x 10
Narrow smith: 93.5kg x 9, 83.5kg x 10
Pec Dec (RP) : 12plates + 0.5kg x 16,7,5
Tricep pressdown: 10plates x 15
Lat pulldown, neutral long handle: 14plates + 1.25kg x 12, 14plates + 1.25kg x 10
Barbell row: 123kg x 8, 113kg x 12.5
Neutral pull-up: 25kg x 14
Cable U handle row (RP): 15plates + 28kg x 15,9,7
Barbell shrug: 2 sets
Bent over lateral: 2 sets
Machine crunch: 3 sets

Instagram: samking104

[Sam King]

Weeeellllll then, I’ve been a bit cack at updating my log for the last fortnight. Just had two weeks off work so you’d think I’d have more time, but definitely wasn’t the case. Will post a proper update over the next couple of days, but for now yesterday’s lower session as follows:

Seated ham curl: 66.5kg x 8, 60.25kg x 15
Cable adductor, single leg : 10plates x 15, 9plates x 20
Safety bar squat: 132.5kg x 15, 142.5kg x 9
Horizontal leg press: 250kg x 14, 250kg x 13
Leg extension: 85kg x 17
Glute bridge: 150kg x 11, 150kg x 10
Glute ham raise on floor: BW x 19
Single standing leg curl: 9plates x 15
Hanging leg raise: 6kg x 17, BW x 27
Standing calve raise: 3 sets
Single arm dB curl: 2 sets

Overall, a fab session. Safety bar feels exactly on the money and my body has finally found the groove after a year or so. A little stance adjustment, execution tweak, flexibility work and mindset have contributed. Should be 140kg for 15 soon which I would be over the moon with.
Horizontal leg press is a son of a gun that’s for sure. That bottom position where you start and the strength curve is absurd. Since moving the seat forward a touch, made a massive impact in getting that first rep. Example- last week started with 250kg for 17, so whacked on 20kg for the next set for the 6-8 range. Couldn’t even get it off the starting blocks, hmmm.

Big ol upper session this morning. My least favourite of the upper sessions so need to give my mind a kick up the ass to get into it. Fine when I’m in there, just the lead up and anticipation isn’t sky high like the others. In any case, let’s get it done.

Instagram: samking104

[Sam King]

Today’s lower session below

Seated ham curl: 64kg x 9, 60kg x 14
Cable adductor: 8plates + 2.5kg x 18, 8plates + 2.5kg x 15
Safety bar squat: 130kg x 14, 142.5kg x 6
Horizontal leg press: 230kg x 15, 240kg x 9
Leg extension: 80kg x 20
Glute bridge: 140kg x 14, 140kg x 13
Glute ham raise: BW x 17
Single standing leg curl: 8plates + 2.5kg x 16
Hanging leg raise: 6kg x 19, 6kg x 16
Standing calve raise: 3 sets
Standing single arm db curl: 2 sets

Another great session. Safety squat felt spot on, chuffed to bits. Horizontal leg press was a bit down but decided to move the seat closer to the platform. Jeeeeezzz, that first rep is always hard but this was something else. That dead stop is absolute killer and always the headf*ck when starting the set. Obviously had to reduce load due the increased ROM. Will work on this for a bit and see if it is more beneficial.

Instagram: samking104

[Sam King]

Quick post today and just listing the last couple of sessions. First day of two weeks and I’m busier than at work. Hmmmm, makes sense. Anywho, Saturday’s upper session as below:

Pull-up: 45kg x 7, 33.75kg x 11.5
3 inch deficit SLDL: 155kg x 11, 170kg x 6.5
Chest supported dB row: 32kg x 15
Underhand pulldown: 12 plates x 20
152.5kg x 5.5, 132.5kg x 10
50kg x 7, 32.5kg x 13
Incline dB flye: 26kg x 19
Standing cable side raise, single arm: 5plates x 12, 5plates x 10
Single arm rope press down: 4 plates + 2.5kg x 21
Rear delt machine row: 85kg x 21
Kneeling cable crunch: 2 sets
Ab circuit: 1 round

Great session. 4 plate deficit SLDL incoming soon hopefully.

Instagram: samking104

[Sam King]

Great news on the move mate. No longer can Corinne say ‘my house, my rules’. Actually, she probably still will when you misbehave ?

I have noticed as of late that you don’t rise to the social media call outs or general stupidity. I know you never actively sought it or had a knee jerk reaction, but nobody with your schedule or anyone who has a life really has time for it. Far more important shizz in life than catering to some loser online. In a way, think it hurts them more when they don’t get a rise out of the targeted individual. In any case, I do miss the general sarcasm and f*ck offs. I’ll just look out for the off subject posts in your log for now ?
Good to hear you’re happy fella.

Instagram: samking104

[Sam King]

Well then, check in went well. Weight still holding, strength still going up and composition improving. So slight drop in food this week, but going away next weekend and off plan meal on the cards. First one since late May so looking forward to it and spending some proper time with the missus.

Lower session this and another good one. Went down as follows:

Cable adductor: 7plates + 2.5kg x 24
Standing ham curl: 10plates x 10, 8plates + 2.5kg x 17
Hack squat, reverse band: 140kg x 10, 130kg x 14
Paused leg press: 350kg x 13, 320kg x 15
Romanian deadlift: 160kg x 11, 145kg x 11
Seated ham curl: 50kg x 19
Single leg horizontal leg press: 100kg x 18
Hanging leg raise: 6kg x 16, 6kg x 12
Seated calve raise: 3 sets
Single arm machine curl: 2 sets

Getting the hang of the reverse band. Just being mindful that it applies just the right amount of tension and not trampolining out of the hole like I see so many doing. Nice to actually start loading this model up.

Instagram: samking104

[Sam King]

Oh hello. Just here to wish you all the best Barks. Looking absolutely phenomenal mate. Considering the extraordinary circumstances and build up, it has made for an enjoyable and remarkable read.

Looking forward to seeing back on stage again. Not too long and it’s Green Thai Curry.

Instagram: samking104

[Sam King]

Seems the secret ingredient to big sessions is a slice of Colin the Caterpillar cake the day prior. Heard it here first! Upper session yesterday as follows:

Standing cable side raise, single arm: 4plates + 2.5kg x 16, 5plates x 12
Low incline dB press: 50kg x 8, 55kg x 1.5, 45kg x 9
Mid incline smith: 90kg x 8, 80kg x 9
DB floor press: 45kg x 6, 40kg x 9.5
Cable standing flye (RP set): 7plates + 0.5kg x 18,12,8
Dual rope pressdown: 5plates + 0.5kg x 13
Lat pulldown: 16plates x 9.5, 14plates + 0.5kg x 15
Dual dB row: 50kg x 10, 45kg x 12
U handle pulldown: 12 plates x 15
Low machine row (RP set): 247.5kg x 12,7,5
Incline dB shrug: 32kg x 18, 32kg x 16
Cable rear delts: 5plates x 13, 4 plates x 18
Machine crunch: 2 sets
Ab circuit x 1

Another cracker banked. 50s are feeling very smooth now and the last few reps feel great. Whereas pre op my shoulder would give out, it’s now the muscle failing. Was eyeing up the 55s and need to get used to them, so took them for a spin. Was expecting 2-3 so 1.5 wasn’t too bad haha. Likely need to duct tape micro plates to the 50s and gradually work up. Definitely enjoying pressing again and haven’t felt that way for a long time.

Shoulder was a tiny bit tender for a while after, but fine as the day went on. Finger still feels a bit off from Sunday, but didn’t affect the session.

Check in day tomorrow and there may be an increase in food on the cards ? composition looking better, weight has dropped. We’ll see what the boss says.

Instagram: samking104

[Sam King]

Hi Philipp. Exactly that – you’ll now lose 10lbs of muscle!

Not quite. You actually listened to your body and managed to live another day. If you continued, you could have caused a bigger issue as you wouldn’t be able to train very well, if at all if you’re injured.

Assess the root cause though. Is it DOMs or a niggle? Get some work done if a niggle and don’t push your luck. May need to assess technique/ load as well and rectify where required.

Instagram: samking104

[Sam King]

Hi Philipp. You seem to have answered your own question. Machines are fixed so it makes sense that someone who is taller would have it set at a different height compared to someone shorter. Think Jamie and Jordan as an example. Also, relative to individual limb length and also how they move compared to someone else. Just need to find what works for you and progress it. The important thing is are you feeling it in the target muscle and making the progress? There’s a difference between making it easier and adapting the machine to your own makeup.

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Instagram: samking104

If I seat in a height that my shoulders are same height if not lower than the grips I find it perfect.
If my shoulder are higher than the grips I find it very hard to keep my shoulder locked in just because they’re so high compared to the grips where to force come from [/quote]
Think you’ve found what works for you mate. If you feel it in the right places and are progressing, keep it up. The worst thing you can do is work against your individual biomechanics so stick with what feels good ?

Instagram: samking104

[Sam King]

Well then, had quite the active day yesterday. Met up with the lads and just threw, kicked and batted some balls. One of my highlights of the summer months usually so good to get it out. Somehow sprained a finger/ligament, no idea how but seems ok as managed curls today and hanging from a pull-up bar.

Weight has slightly dropped again, but had a bit of cake tonight as it was my mum’s bday. How can you say no to a piece of Colin the Caterpillar cake? Correct, you can’t… unless it’s prep of course. This should hopefully aid in some pbs tomorrow.

So today’s session was a toughie and definitely scrapping for that extra poundage and reps now. Sure I love increases every week when you can slap the plates on, but this is now the point of forcing the body to go beyond what it wants. Anywho, session as follows:

Lying ham curl: 36.5kg x 10, 31.5kg x 14
Cable adductor: 8plates + 1.25kg x 12, 7 plates + 1.25kg x 21
Horizontal leg press: 275kg x 12, 250kg x 16
Paused barbell squat: 140kg x 7, 120kg x 16
Leg extension: 80kg x 19
Glute bridge: 140kg x 13, 140kg x 11
Back extension: 25kg x 18
Single seated leg curl (RP): 12,7,4.5 reps
Hanging leg raise: 4kg x 19, 4kg x 16
Standing calve raise: 3 sets
Single dB curl: 2 sets

Upper in the morning so time for shut eye.

Instagram: samking104