[Sam King]

4 days on, 1 off doesn’t say anything my man. Sure if your lower session was a leg curl and upper was a cable flye, basically low impact on recovery then sure.

I’m assuming the above isn’t the case and you’re doing the big boy exercises, but personally 2 days on is plenty before a rest. Sure the split you have suggested gives the temporary snapshot of higher frequency, but sustainable over a longer period? Likely not.Give some more detail on your exercise choice and rep ranges. Could be first two sessions are compounds, low reps and next two are high rep isolation.

You can do whatever split you want and try it out, but always be accountable and honest ‘Am I recovering, are exercises progressing at the maximum rate and so on’. It may start off well like anything, but when your pushing to failure each session it may be too much.

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[Sam King]

Been in a sulk since Saturday as the session wasn’t anything to write home about. Held some numbers and got an extra rep here or there. After picking up my toys, I evaluated why it may have been an average session. All boils down to fatigue. Had a 3 hour nap in the day so it was obvious my body was a tad lacking in the recovery department. Anyway, fast forward to Sunday evening and went to bed for 8pm – woooo, rock n roll. Considering I’m up at 4 it unfortunately makes sense so will be my new bedtime the night before training. So today’s Upper A went as follows:
Seated cable side raise: 2 x 10-15, last set into triple drop.
Lat pulldown: 15 plates x 11, 13 plates x 16
High incline press: 95kg x 5, 82.5kg x 11
Machine row, single arm: 65kgx 11, 60kg x 15
Incline machine press: 130kg x 8, 111kg x 14
Barbell bentover row: 80kg x 20, 100kg x 12
DB flat press: 40kg x 12, 36kg x 11.5
Machine pulldown: 70kg (6×4 cluster)
Pec dec 8 plates (6×4 cluster)
V bar push down: 1 x RP
DB curl: 1 x RP
Dip: BW (6×5 cluster)
Incline curl: 10kg (6×5 cluster)
Reverse cable flye: 1 x RP
DB shrug: 1 x 20-30

Ok, a few extras thrown in as wanted to test my shoulder. Haven’t dipped or done any flat pressing since the start of March. Flat press wasn’t too bad and dips felt really good. Think dips are coming back as one of my favourites. Flat press will continue on working on it.

Had a face to face physio appointment today and he seemed very happy. Only feedback is that the rotator cuff on my left side was underdeveloped in comparison to the right. No biggie, just need to continue working on it. Was good to see someone in person as previously it was either a phone consultation or over video call, due the restrictions in place. They did the best they could, but still wasn’t what it should’ve been. Covered by my health insurance so no biggie.

Rest day tomorrow so but if cardio first thing and then some mobility work.

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[Sam King]

Firing on all fronts again then mate! Must’ve been a good session as you’ve posted it four times to hammer home. True, the fourth was slightly different.

Props on the Insta rant the other day regarding the drugs debate. Since day one, I swear this is anyone asks you. Not the training, the daily box ticking etc. It’s similar to James Hollingshead and that’s all people want to hear about. Boooorrring.
Anyway Dan, good to hear the rest did you some good. Everything is flying.

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[Sam King]

Another long day as follows:
5am – wake, down a litre of water and an hour’s work.
6am – 20 mins cardio
6:30 – 19:30 – work. Managed to slip in 4,000 steps away from my desk
19:30 – remaining steps

And that’s two weeks off from Monday. Likely do a handful of hours over the weekend to finish some odd jobs. Anyway, boring stuff aside. Yesterday’s upper training session as follows:
Lying cable raise: 2 x 12-20, last set into triple drop
Incline machine press: 140kg x 6 ,120kg x 11.5
Chest supported barbell row: 95kg x 8.5, 85 x 15
Flat machine press: 120kg x 7, 100kg x 11
Machine pulldown, one arm: 51.25kg x 11, 41.25kg x 16
High incline dB press: 32kg x 12
Neutral pull-up: 15kg x 13
Close grip smith: 50kg 6×4 cluster
Neutral pull-up: bw x 20
Incline cable flye: 1 x RP
Low machine row: 130kg x 14 + 8 + 4 (RP set)
Dual machine curl: 2 x 12-15
Overhead single arm dB extension: 2 x 12-20
Abs: 3 sets

Overall, good session. Dropped a set from my first push and pull exercises to allow for other movements. 3 sets doesn’t accomplish anything more than 2. If anything, it detracts.
Swapped for an overhead press and a tricep compound. Shoulder felt pretty good but early, early days at the mo so will continue to monitor.

Time to get some shuteye soon as up early for lower – RDLs and leg presses. Looking forward to it

Instagram: samking104

[Sam King]

Another long day which went as follows:
4am: get up, preworkout meal, 90 mins of work, 2000 steps
6am: trained (upper B)
8am: showered, post workout meal
8-19:30: work, meals throughout
19:30: food shop
20:15: 8,000 steps
21:30: update log

Safe to say pretty ready to hit the hay. Body weight at 86.2kg so need a bit more of a drop for the week to come. Diet as follows:

Training day
Meal 1: 50g whey isolate, 50 ground rice, 100g pineapple, 5g coconut oil
Intra: 10g PeptoPro, 10g EAA, 5g Creatine, 30g HBCD, 2g electrolytes
Post: 200g chicken, 60g rice, 60g cereal
Meal 3: 200g chicken, 1 bagel, 30g low fat cream cheese or 10g pesto, mixed salad
Meal 4: 50 whey isolate, 50g oats, 50g berries
Meal 5: 200g 5% beef, mixed veggies
Meal 6: 2 eggs, 5 whites, 20g low fat cheese
Meal 7: 25g whey, 200g Greek yogurt, 25g dark chocolate, 10g nut butter

Rest Day
Meal 1: 100g salmon, 2 eggs, mixed veg
Meal 2: 200g 5% beef, mixed veg
Meal 3: 200g chicken, 3 rice cakes, mixed salad
Meal 4: 50g whey, 50g Oats, 100g pineapple, 50g berries
Meal 5: 200g chicken, 1 bagel, 20g pesto
Meal 6: 25g whey, 200g Greek yogurt, 25g dark chocolate, 10g nut butter

Output will remain the same for now.

Instagram: samking104

[Sam King]

What a day. 20 mins cardio first thing, followed by a 15 hour working day and now just getting my 10,000 steps in before bed.

Likely to make some slight diet changes tomorrow, nothing major.
Upper session tomorrow and will be testing some dB pressing of my shoulder plays ball. Won’t be record breaking, but will see how it holds up.

Instagram: samking104

[Sam King]

Quick update today as extremely busy at work and still got steps to get in.

Lower B session today and wasn’t too shabby at all. Been thinking about tempo for legs and notice quite often I’ll pause inbetween reps. In a way it’s almost like one long RP set but with single reps. Remember reading Ben Pakulski’s articles and he’d mention the same. Legs still grow and ache, but always think ‘can you do it differently and can you make it harder?’ Usually the answer is always yes.

Rest day and cardio tomorrow. Long few days at work coming up, then two weeks off so just got to get through it.

Instagram: samking104

[Sam King]

Another weekend down, upper A as follows:

Seated crucifix side raise: 2 sets for 12-15, last set into triple drop
Pulldown overhand: 14plates + 0.5kg x 12, 14plates + 0.5kg x 11, 12plates + 0.5kg x 15
High incline press: 80.5kg x 11 [+1rep, +0.5kg], 90kg x 7 [+2reps], 70kg x 13 [+1rep]
Machine row, single arm: 61.25kg x 12 [+1.25kg, +1rep], 65kg x 9 [+2.5kg], 55kg x 16 [+1rep]
Incline machine press: 111kg x 12 [+1kg, +2reps], 120kg x 8 [+1.5reps], 100kg x 11
Lat pulldown, underhand: cluster set 6×5
Pec Dec: cluster set 6×5
Tricep pressdown: 2 x 12-15
Db curl: 2 x 12-15
Rear delt cable: 1 x RP
Db shrug: 1 set of 20
Abs: 2 sets of machine crunches

Overall good session, however now lifts are progressing nicely I’ll look to drop volume slightly as my recovery will be affected. Likely look to reduce sets from 3 down to 2 on the first four exercises, then add one single set for push and pull of a different movement. Aside from a different stimulus, 3 sets of the same movement is starting a feel a bit too much. Still progressing each of the sets but would rather bring it down sooner rather than later. Plus, always found putting my all into two sets requires a different mentality to get into that zone but I had to wait to get my body and mentality int he right place for it. One working set and one backup has been my go to for a long ol while. I think the only exercise I will keep as 3 sets will be the deadlift variation I have in my split. Just find that third set for high reps absolutely leaves everything on the floor, but in a good way. Lower sessions are generally fine for volume as a whole, just difficult to apply the same to upper as you have much more to cover.

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[Sam King]

Lower A yesterday went down as follows:

Romanian deadlift: 180kg x 7 [+10kg,-2reps], 162.5kg x 9 [+2.5kg, -1rep], 140kg x 13 [+1rep]
Leg press: 410kg x 12 [+10kg], 440kg x 8 [+10kg]
Lying leg curl: 30kg x 13 [+1rep], 30kg x 12 [+1rep]
Split squat: 85kg x 12 [+5kg], 85kg x 11 [+5kg]
Leg extension: 6×4 cluster set
Single leg curl: 6×4 cluster set
Abductor: 2 sets, last set into triple drop
Standing calve raise: 3 sets, last into D stretch
Horizontal knee raise: 2 sets of max reps

Great session, but absolutely boiling. The air was so dry and I was dripping with sweat after the first lot of warmups, fml. Still, got it done and hit some great sets. Going to stick with the same weights next time for the RDL to nail the execution. Posterior chain is absolutely fried and woke up with the tell tale signs of a deadlift session. Starting to enjoy split squats a bit more now. Always used to find when I had I right leg forward and left leg back, my body would feel wonky with the set feeling far harder than legs the other way around. Feels much better today.

First lot of cardio this morning. Didn’t feel too bad to be honest and in a weird way I enjoy it once it’s in. Appetite was through the roof in the morning though, felt weird to be hungry again.

Originally above I was going to keep the same diet but decided to slightly lower intake marginally. I know you don’t change too many variables too much all at once, but wanted to adjust slightly.

Training Day
Meal 1: 50g ground rice, 50g whey isolate, 100g pineapple, 5g coconut oil
Intra: 40g HBDC, 10g Peptopro, 10g EAA, 5g creatine
Post workout: 200g chicken, 75g rice, 80g cereal
Meal 3: 200g chicken, mixed salad, one bagel with 30g low fat cream cheese
Meal 4: 50g oats, 60g mixed berries, 50g whey isolate, 100g pineapple, 15g cashews
Meal 5: 200g 5% beef, mixed greens
Meal 6: 2 eggs, 5 egg whites, 20g cheese, mixed veg
Meal 7: 200g greek yogurt, 25g dark chocolate, 25g nut butter

Rest Day
Meal 1: 100g salmon, 2 eggs, mixed veg
Meal 2: 5% beef, mixed veg
Meal 3: 200g chicken, 1 bagel, 30g pesto, mixed veg
Meal 4: 50g whey isolate, 50g oats, 80g banana, 100g pineapple, 50g mixed berries, 15g cashews
Meal 5: 200g chicken, 3 rice cakes, mixed salad
Meal 6: 200g greek yogurt, 25g dark chocolate, 25g nut butter

Will keep in line with my usual check in day of Thursday and adjust from there. Food is very high so plenty to work with there.

Instagram: samking104

[Sam King]

Corrrrr it’s hot out there, not sure if anyone noticed. Upper B session yesterday as follows:
Lying cable raise: 2 x 15-20, last set triple drop
Incline press: 120kg x 11 (+3.5 reps), 130kg x 7 (+20kg, -3reps), 110kg x 13 (+10kg, +2reps)
Chest supported barbell row: 90kg x 11 (+10kg, -1rep), 90kg x 9 (+5kg, -1rep) 80kg x 15 (+5kg, -1rep)
Flat machine press: 100kg x 10 (+20kg, -1.5reps), 110kg x 6 (+10kg, – 0.5reps), 90kg x 10.5 (+1.5 reps)
Machine pulldown, single arm: 45kg x 13 (+5kg, -1rep), 50kg (+5kg, -1rep), 40kg x 15 (-10kg, +7reps)
Incline cable flye: 2 x 12-15
Low machine row: 130 x 12 (+20kg, -2reps), 130kg x 10 (+10kg, -1rep).
Dual machine curl: 2 x 12-15
Overhead dB extension: 2 x 12-15
Abs: 3 sets of rope crunches

Another great session in the bag. Now this is hard but I have been mulling it over. Original plan was to push weight a bit more. However, need to take a step back. Currently 16kg (35lbs) above stage weight so near don’t really see the point in pushing. Due to my time off for recovery, I initially wanted to get some food in to get my body raring to go but realistically I’ll just amass unnecessary fat for the sake of. Doesn’t make sense. Abs are almost gone as well so warning signs are there.

Body weight currently at 86.5kg so high 70s would be a good target to aim for. Probably looking at around a stone to shave off.
Starting changes will be as follows:
Steps: 10,000 from 8,000
Cardio: 20 mins on rest days
Diet to remain the same for the first week. Nervous as hell doing this mini cut but need to bite that nutri-bullet.

Instagram: samking104

[Sam King]

As above, really wouldn’t push it when first returning. Stay away from failure and comfortably introduce your movements back in. Always easier to add more if required than going too hard and having to take stuff away.

See it as an opportunity to build up a better mind/muscle connection and improve execution before resuming the heavier stuff. Won’t take long to be where you left off before

Instagram: samking104

[Sam King]

Well, I’m bladdy excited as can go to the pub from next week…. yeah, I’m a sarcastic prick but nothing more needs to be said that hasn’t been already. Just stick to what you’re doing for now and continue through these ‘interesting’ times.

Cracking little session yesterday for lower B. As below:

Leg extension: 2 x 15-20
Seated leg curl: 2 x 12-15
Hack squat: 102.5kg x 15 (+2.5kg, +3 reps), 102.5kg x 14 (+2.5kg, +3reps)
Horizontal leg press: 200kg x 20 (+5reps), 230kg x 11 (+10kg)
Lunge: 20kg dbs, 36 steps
Single leg curl: 1 x RP set
Back extension: 10kg x 18
Adductor leg press: 1x 20, 1x 15, 1 x 10
Seated calve raise: 3 sets, 1 min rest between sets. Last into DC stretch
Hanging leg raise: 2 x bw

Great workout overall. Legs felt ok today but then went for a walk earlier. That weird dull ache made slopes, uneven surfaces and hills slightly worse. Personally, find downhill with leg DOMs worse or getting up from my office chair.

Upper A tomorrow and looking forward to it. Looking forward to tuning into the livestream on here later tonight. Just before my bedtime so should fit a bit in

Instagram: samking104

[Sam King]

It’s good that you recognised that something wasn’t right and in hindsight the shoulder op probably came at the best time to allow you to take a step back and distance yourself for a bit. Training is obviously a part of you and it’s good to see the drive and passion back again.

_________________________________________

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

Thanks Clare. Takes more to admit something is amiss and greater cahoonies than simply ploughing through. Great to be mentally be back in it

Instagram: samking104

[Sam King]

Hey Taylor. Quite a difficult question to answer based on what’s been provided. So what’s your weight, training experience, current composure, rep ranges, how long you’ve run the split for, what are the results like etc.
I’ve noticed there has been a big trend towards an arm day recently and for most, it’s likely not necessary. If you weigh 180lbs, you probably won’t have 20 inch arms for example. Gain 14lbs of good muscle, put 20-30kg on your lifts however and you may gain an inch. Arms, unless you’re a natural freak, grow in relative proportion to body weight especially natural bodybuilding.
Ironically you may find devoting time to an arm day may take away from your recovery capabilities and your bigger lifts.

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[Sam King]

No worries. Good stuff mate, sounds brutal. Have fun with it ????

Instagram: samking104