[Sam King]

Sore adductors, hams, quads, lats and glutes. Hmmmm this session was going to be fun. Upper session went down as follows:
Pull-up: 50kg x 4, 32.5kg x 11.5
3 inch deficit deadlift: 162.5kg x 11, 182.5kg x 6
One arm hammer row: 76.25kg x 9, 67.5kg x 13
Lat pulldown: 13plates x 19
Flat dB press: 50kg x 9, 45kg x 9
Weighted Dip: 60kg x 2, 40kg x 8, 30kg x 11
DB flye: 26kg x 16
Single arm machine side raise: 7 plates x 22, 9 plates x 15
Single arm pressdown: 6plates x 18
Rear delt cable raise: 4 plates x 21
Cable crunch: 2 sets
1 x ab circuit
Very happy with the session. Lats felt like they were going to tear from their insertion points, lovely stuff. Decided I wanted to test my pull-up and dip strength so loaded it up, just to test the waters. Hoping those are working sets by the end of the year, just a sneak preview of things to come.
Absolutely battered though for the rest of the day. Just wanted to have a nap, but already had plans. Shopping trip and a new wardrobe. Actually bought some jeans. Haven’t worn them in a couple of years as they were always too tight, however seems I always bought the wrong type. Stretch is the one! Still, had to buy a bigger waist size to fit round the legs and bootay. Overall, lovely day with the missus.
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HI Sam. How long does it take you to finish the session[/quote]
Hi @ivo-jelev . Typically an all in session would be around the 2 hour mark. This includes mobility work, warm ups, stretches and the occasional exchange of words (or grunts depending on how much energy I have ?).

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[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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[Sam King]

Looks good mate on its own. Didn’t list your rep ranges so assume you’re following the template of one working, one back off and working in a variety of rep ranges.

Assuming it’s programmed so pull sessions are far enough away from lower sessions if you squat? Sorry to be nit picky but the one session can be the best setup in the world, however the true reflection is in relation to the overall setup, where it fits and crossover/demands in relation to your individual recovery capabilities.

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[Sam King]

Hope you work something out mate, but ultimately like with everything bodybuilding – it’s how much you want it and ticking all those boxes. Harsh reality is you find a way if you really want it and it is a mindset that can be difficult for some to adopt.

Why not make the process more enjoyable and listen to podcasts, music, training footage alongside? Makes it fly by. As Haider has pointed out, get up earlier if needs be. Sure you need to go to bed earlier but for most, is that hour of tv really going to change your life and will you remember it the next day?

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[Sam King]

Sore adductors, hams, quads, lats and glutes. Hmmmm this session was going to be fun. Upper session went down as follows:

Pull-up: 50kg x 4, 32.5kg x 11.5
3 inch deficit deadlift: 162.5kg x 11, 182.5kg x 6
One arm hammer row: 76.25kg x 9, 67.5kg x 13
Lat pulldown: 13plates x 19
Flat dB press: 50kg x 9, 45kg x 9
Weighted Dip: 60kg x 2, 40kg x 8, 30kg x 11
DB flye: 26kg x 16
Single arm machine side raise: 7 plates x 22, 9 plates x 15
Single arm pressdown: 6plates x 18
Rear delt cable raise: 4 plates x 21
Cable crunch: 2 sets
1 x ab circuit

Very happy with the session. Lats felt like they were going to tear from their insertion points, lovely stuff. Decided I wanted to test my pull-up and dip strength so loaded it up, just to test the waters. Hoping those are working sets by the end of the year, just a sneak preview of things to come.

Absolutely battered though for the rest of the day. Just wanted to have a nap, but already had plans. Shopping trip and a new wardrobe. Actually bought some jeans. Haven’t worn them in a couple of years as they were always too tight, however seems I always bought the wrong type. Stretch is the one! Still, had to buy a bigger waist size to fit round the legs and bootay. Overall, lovely day with the missus.

Instagram: samking104

[Sam King]

Right then, deload week all done and dusted. Ready to attack the next block after 12 weeks worth of training. In my final week I managed to crick my neck. Mixture of sleeping funny and slipping on a bench when adjusting my position ? I was looking at resting a week or two later but this slotted in perfectly. Raised it with Corinne and she agreed. Ran the rest diet all week and just rested.
Now I find active deloads difficult and holding back just isn’t in me. Feels like a waste and inevitably I find I overreach anyway. Perhaps in the future I’ll try slashing volume but I do find a mental/physical break beneficial. It’s weird as I get tired near the end of the rest week and if I get ill, usually happens during rest. In theory, if I never rested I’d be fine but we all know the body finds a way to force you to rest. Usually too late by then and what a week of lower intensity/time off could fix could take 2 or more weeks. Noticed how I didn’t use the overtraining term. Used to always be the buzz word ‘only 3 sessions a week, 60 mins max, post workout shake immediately etc.’ Funny how things have changed. Probably laugh at what we do in the next 20 years.
Anywho, check in went well. Composition still improving and weight down slightly, so sitting at 85.2kg. No changes this week and we’re both happy. First session back yesterday as follows:
Cable adductor: 7 plates x 20
Seated ham curl: 63.75kg x 9, 58.75kg x 15
Leg press: 445kg x 12, 475kg x 7
Hack squat, reverse band: 130kg x 10, 120kg x 14
Barbell RDL: 160kg x 10, 140kg x 12
Lying dB curl: 40kg x 18
Single leg leg press: 150kg x 20
Back supported leg raise: 6kg x 26, 6kg x 22
Seated calve raise: 3 sets
DB preacher: 2 sets
After a week off I expected lifts to regress or at best, hold. Everything increased so very happy. So yeah, I’ve become a reverse bander on the hack squat. Yup, I’m one of them now. However, the amount of times I’ve bitched about the strength curve on this behemoth frustrated me to no end. I’m very conscious not to bounce and am pausing briefly at the bottom before pressing up. The movement feels so smooth from start to finish and I can just focus on my quads, not the fear of ‘will the machine catch on the next rep and I bottom out’. I’m sure that fear will return as I increase load over time. Today’s feedback- quads, hams, glutes , calves and back ache so everything except biceps. They never ache, just one of those.
Anywho, enough ramblings for today as time for sleep. Deficit deads in the morning ?
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Instagram: samking104

Thank you for the reply. I am currently alternating pull and push exercise and currently working well. As said, after the pull movement push movement feels much better. After a while I may start like you, first push exercises on one workout and pull on the other. Greetings
[/quote]
@ivo-jelev More than welcome bud. Definitely stick with it and milk it dry, especially as you say it’s going so well. You’ll know when it’s time to change it up. Hope it goes well ?

Instagram: samking104

[Sam King]

Right then, deload week all done and dusted. Ready to attack the next block after 12 weeks worth of training. In my final week I managed to crick my neck. Mixture of sleeping funny and slipping on a bench when adjusting my position ? I was looking at resting a week or two later but this slotted in perfectly. Raised it with Corinne and she agreed. Ran the rest diet all week and just rested.

Now I find active deloads difficult and holding back just isn’t in me. Feels like a waste and inevitably I find I overreach anyway. Perhaps in the future I’ll try slashing volume but I do find a mental/physical break beneficial. It’s weird as I get tired near the end of the rest week and if I get ill, usually happens during rest. In theory, if I never rested I’d be fine but we all know the body finds a way to force you to rest. Usually too late by then and what a week of lower intensity/time off could fix could take 2 or more weeks. Noticed how I didn’t use the overtraining term. Used to always be the buzz word ‘only 3 sessions a week, 60 mins max, post workout shake immediately etc.’ Funny how things have changed. Probably laugh at what we do in the next 20 years.

Anywho, check in went well. Composition still improving and weight down slightly, so sitting at 85.2kg. No changes this week and we’re both happy. First session back yesterday as follows:

Cable adductor: 7 plates x 20
Seated ham curl: 63.75kg x 9, 58.75kg x 15
Leg press: 445kg x 12, 475kg x 7
Hack squat, reverse band: 130kg x 10, 120kg x 14
Barbell RDL: 160kg x 10, 140kg x 12
Lying dB curl: 40kg x 18
Single leg leg press: 150kg x 20
Back supported leg raise: 6kg x 26, 6kg x 22
Seated calve raise: 3 sets
DB preacher: 2 sets

After a week off I expected lifts to regress or at best, hold. Everything increased so very happy. So yeah, I’ve become a reverse bander on the hack squat. Yup, I’m one of them now. However, the amount of times I’ve bitched about the strength curve on this behemoth frustrated me to no end. I’m very conscious not to bounce and am pausing briefly at the bottom before pressing up. The movement feels so smooth from start to finish and I can just focus on my quads, not the fear of ‘will the machine catch on the next rep and I bottom out’. I’m sure that fear will return as I increase load over time. Today’s feedback- quads, hams, glutes , calves and back ache so everything except biceps. They never ache, just one of those.

Anywho, enough ramblings for today as time for sleep. Deficit deads in the morning ?

Instagram: samking104

[Sam King]

Hello Sam. I have a question. Why change the order of exercises for upper workout? Before, you alternated between pushing and pulling an exercise, and now you start one workout with a push and the other with a pull. Is this to focus on certain muscle groups? Greetings.

Hi @ivo-jelev . Thanks for dropping by and thanks for your question.Apologies for my late reply, I’ve been away for a week.

You’re correct in identifying that one upper starts with presses and the second pull movements. Couple of big reasons – 1) Saturday is my deadlift focus. Doing deficit deficit deads after any presses will likely detract from those lifts. I like to hit them early in the session as mentally and physically my body is raring to go. Makes sense to hit the biggest exercises early on. 2) although I give full intensity to everything, an upper session is tiring so it’s only right to prioritise presses one session and pulling the next to ensure all bases are covered.

If further down the road, we identify any underdevelopment we would perhaps reflect this in the split, perhaps even going to a PPL split if required.

As for the alternating of movements originally, this was more to cushion my push movements. As I had a shoulder op, I was cautious about ensuring it was thoroughly warmed and cushioned. By doing a pull movement, it acted as a buffer and warmed my shoulder girdle up nicely. This allowed me to press heavier and keep the joint happy. However, when weights were getting heavier it was harder to recover between movements. Chest and back used to be a staple for me in my bro split days.

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[Sam King]

Quick update before this morning’s upper workout. Great lower session yesterday as follows:
Seated ham curl: 63.75kg x 8, 58.75kg x 14
Cable adductor: 8 plates x 9, 7 plates x 18
Safety bar squat: 125kg x 15, 140kg x 7
Horizontal leg press: 275kg x 9, 245kg x 16
Leg extension: 80kg x 18
Glute barbell bridge: 140kg x 11, 140kg x 10
Glute ham raise: BW x 15
Single standing leg curl: 8 plates x 16
Hanging leg raise: 4kg x 18, 4kg x 15
Standing calve raise: 3 sets
Single arm dB curl: 2 sets

Noticed quads were a tad achy during warm ups today. Generally if I get DOMs I’d feel it in any movement I do, but literally only felt it when squatting. Once everything was ago, it was all good. Both safety bar squats and horizontal leg press destroyed me today, but very happy. I used to hate both of these exercises as I also really got them, became frustrated and generally never made the progress I could have with them. That negative mindset of ‘urgh, safety squat again’ isn’t a great start. Don’t get me wrong, I have a moment as I unrack and stand there. Then somehow I’m suddenly re-racking after 15 reps. Funny that. Ah well, time for upper

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[Sam King]

Personally I wouldn’t factor it in. If it’s a rare treat and you’re not in contest prep, then just replace a meal.

Some may plan it so they train before or after the meal on the same day to better utilise the calories. Some say do it as the last meal on a rest day to backload for big session the following day. Some do damage control in the form of more cardio, NEAT or lower macros across the day and/or weeks. Some may utilise GDAs.

Ultimately there is no right and wrong. Just enjoy the meal and if you’re getting a decent hit of protein as well, you’re all good.

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[Sam King]

Another weekend done and dusted. Been quite a relaxed one which is nice. Settled back into my training rhythm nicely and everything is feeling good.

Yesterday’s upper session absolutely smoked me. Got back, showered, ate and then back to bed for an hour and a half. Got to be a culmination of deadlifts and the week catching up to me, always fried on a Saturday. Session went down as follows:

Pull-up: 45kg x 6, 32.5kg x 11
3 inch deficit SLDL: 152.5kg x 11, 162.5kg x 7
Chest supported dB row: 30kg x 14
Underhand pulldown: 12 plates x 18
Flat hammer press: 150.5kg x 6.5 reps, 130.5kg x 10
Dip: 50kg x 7, 32.5kg x 12
Incline dB flye: 24kg x 21
Standing cable raise: 4 plates + 2.5kg x 12, 4plates + 2.5kg x 10
Single arm rope press down: 4 plates x 2.5kg x 19
Rear delt row: 80kg x 21
Kneeling cable crunch: 2 sets
Ab circuit

As stated, just a chilled weekend so got steps in and just relaxed. Been watching the new series of Umbrella Academy and still a tad undecided on this outing. It’s alright but not grabbing me like the first series did. Also watched The Meg last night. What a steaming pile of turd. Obviously a Jason Statham movie so not expecting Oscar worthy content, just some OTT action. Couldn’t even do that right really. Ah well, you win some and you most certainly lose some.

Instagram: samking104

[Sam King]

DAY 61 – FOCUSSED
I really really feel very dialled in ….i want so badly to prove i can be a good pro
im scared to step backwards…im scared to not fulfil potential…that i may or may not have! and im scared of not reaching the stage i want to step onto
my fuel is not aggressive, my fuel is not sadness, my fuel is fear
until i dont feel a constant tone of underachievement i wont be able to move on.
i very much live a ‘shadow’ life, and i dont feel 100% comfortable with that, so i need to make the biggest mark i can, for myself

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trainedbyjp@hotmail.co.uk | http://www.trainedbyjpclothing.com – The most anabolic clothing ever! |
http://www.trainedbyjp-nutrition.com – highest quality supplements on the market.

Hey now, what’s this? If I spoke like this, you’d tell me to shut up haha. I’d love to be in your current situation to even say those words.

Dan has summed it up – you are Corinne Ingman. You have accomplished a great deal and still do as well as inspiring many. I know you’re not one looking for pick me ups or attention seeking, this is not why you post. Besides it is your log and I’m glad you feel comfortable enough to share the inner workings of your mind.

Doubt is first and foremost an indication that you care, perfectly normal and I’d be skeptical if you were hunky dory day in, day out.

You know how much of an intricate piece you are to the bigger picture. This ‘shadow’ you speak of, you are the sun that allows the shadow to exist. You just keep doing you and your insane work ethic will guide you where you want to be. Even if for some reason it doesn’t, you are one of the only who can say they gave it their all and actually mean it. Those who really know you (the ones that really matter) know how much of a driving force you have been for the brand in this shadow.

I’m here for the good days, the bad, the triumphs, the losses, the determination, the doubt and everything in between. This is your story and we’re here all the way.

Instagram: samking104

[Sam King]

Corrrrr, another week down and no sign of that storm yet. Had the most pitiful amount of rain, but apparently was enough to flood my local David Lloyds so they had to close. Eh, what? It was barely spitting. May have been enough to make their a hair a bit frizzy when walking from the car to the gym.
Anywho, yesterday’s lower session as follows:

Cable adductor: 6 plates +2.5kg x 21
Standing ham curl: 9plates + 2.5kg x 11, 8plates x 17
Hack squat: 112.5kg x 14, 120kg x 2 (really pissed off so reverse banded and got 120kg x 14)
Paused leg press: 342.5kg x 12, 302.5kg x 15
RDL: 160kg x 9, 135kg x 12
Seated ham curl: 50kg x 17
Single leg horizontal leg press: 100kg x 17
Back supported leg raise: 6kg x 24, 6kg x 20
Seated calve raise: 3 sets
Single arm machine preacher: 2 sets

Well, I was pissed with the hack squat today. 112.5kg for 14 and then failing on the 3rd rep with 120kg. Does not make sense! Decided to try reverse banding it as at the bottom the strength curve changes dramatically and the machine almost sticks. With the bands, the entire movement felt smooth and I could actually feel the quads working – squat down, pause in the hole and drive up. Felt great. Might be onto something here as I have been stuck forever trying to progress this exercise. Just won’t budge.

Check in went well and currently sitting at 85.2kg. No changes this week, we just carry on. Kilo up after dropping a kilo the week prior so everything should level out. Usually happens – weight drops a 1-2lbs, good introduced and weight goes back to previous. Then it levels out as the new maintenance. Rinse, repeat. Not always as straight forward, but follows a pattern.

Upper session tomorrow and stiff legged deficit deadlift on the cards.

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[Sam King]

Right then, yesterday’s upper session as follows:

Standing single arm cable side raise: 4plates +1.25kg x 15, 4plates + 1.25kg x 12
Low incline dB press: 50kg x 6, 45kg x 9
Mid incline smith: 85kg x 9, 80kg x 9
DB floor press:?45kg x 7, 40kg x 10
Cable flye (RP set) 7 plates x 17, 10, 7
Tricep dual rope press down: 5 plates x 12
Wide lat pulldown: 16plates x 9, 14plates x 14
DB dual row: 45kg x 15, 50kg x 8
U handle pulldown: 12 plates x 15
Low machine row (RP set): 140kg x 12,7,4
Seated shrug: 2 sets
Rear cable flye: 2 sets
Machine crunch: 3 sets

Incline dB press felt very good and haven’t pressed the 50s for a long time. Very, very happy. Same goes for the smith and floor press. Shoulder used to give me a lot of jip, but touch wood it’s behaving.

Check in with The Boss tomorrow and lower as well. Ready for a night of sweaty sleep tonight ?

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[Sam King]

Yesterday’s lower session was a tough one for sure. I broke a sweat walking from one side of the gym to the other, let alone my working sets. Two choices though – be like a lil biatch as everyone else was or just get stfu and get on with it. Of course, I went with option 1 ? nah, 2 is the only way!!! Session as follows:

Lying leg curl: 36.25kg x 9, 31.25kg x 14
Cable adductor: 7 plates + 2.5kg x 13, 6 plates + 2.5kg x 18
Horizontal leg press: 270kg x 14, 290kg x 8
Paused bb squat: 140kg x 8, 120kg x 14
Leg extension: 75kg x 19
Glute bridge: 135kg x 11, 135kg x 10
Back extension: 25kg x 17
Single seated leg curl (RP set): 27.5kg x 11,7,4
Hanging leg raise: BW x 26, BW x 22
Standing calve raise: 3 sets
Single arm dB curl: 2 sets

Good lil session but fatigue definitely caught up to me. Combination of the heat and mixed night’s sleep due to the, you guessed it, heat. Upper session this morning and 2nd time incline dB press so interested to see what’s going to happen ?

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