[Sam King]

Oh hello 🙂 right then, think I’m up to speed. Had to double check a few times I wasn’t reading Jordan’s log as some of these lifts are getting just a bit ridiculous now haha. Also, the lack of ‘no off topic posts’ cemented it wasn’t his log either.

So aside from being absolutely mashed, not hard to see why, everything seems to be going very well and even the lower back is holding up *knock on wood*. Likely because that posterior chain is coming up nicely. Almost reminds me of Jay Cutler when he tore his calve doing lunges. He never had it operated on as the doctor said he had so much muscle it wasn’t a concern. A problem we all have unfortunately. Guessing as you’re getting so strong and dense from the rear, all weaknesses are being masked by this tissue. That or you’re hiding it incredibly well.

Now, apologies if this upsets you again as it was a couple of weeks ago, but I felt angry and upset at what happened to you recently when I was reading it. Not that you need the reassurance at all, but you are thoroughly loved and supported by many. In a sense you almost want to educate these ‘people’ want it takes to challenge yourself and everything that goes into it. Not that you’d want to waste your energy on them anyway as they couldn’t comprehend what it takes and what this represents – commitment, determination, purpose, sacrifice and bravery especially smashing your log book. With all that’s been going on in the world over the last couple of years and obviously recently, people are still so quick to judge and it’s juvenile and pathetic. You just carry on being you and we’ll all just carry on supporting and being inspired by you.

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[Sam King]

Aaaaannnddd just like that, another calendar week done and dusted. So, after Thursday’s weigh in food is to remain the same for another week as the scale suddenly shot up to 85.5kg so I’ll hold food where it is for now and evaluate again next week.

Friday’s upper session was another cracker and went down as follows:

Seated crucifix raise: 2 x 10-15
High incline press: 3 x 8-12
Lat pulldown, overhand: 3 x 10-15
Incline machine press: 3 x 10-12
Machine row, neutral grip: 3 x 8-12
Pec Dec: 6×4 cluster set
Pulldown, underhand: 6×4 cluster set
Cable pushdown: 2 x 15
Db curl: 2 x 15
Abs: 3 sets

Definitely keeping a form of lateral raise as the first movement. It doesn’t detract from my pressing in the slightest, if anything it improves my execution and gets the shoulder girdle warmed up nicely. As discussed previously, weights have been reasonably low as finding my feet and nursing my shoulder however I am going to have to evaluate volumes at some point. This is the hardest part of upper/lower that’s for sure as you want to make sure the upper body is adequately worked. I do enjoy going from a push movement to pull, not supersetting but alternate sets as a slight rest between each exercise.Similar to zig zag from Mountain Dog I guess. I’ll likely look to take off a working set and change my rep range as well as I get back to smashing the logbook. Likely be first set will be 5-9 reps, with a back off of 10-15 on the first exercise. Second exercise will be 6-10, back off 10-15.

Today’s leg session absolutely wrote me off for the entire day today. With a culmination of a long working week and my body getting hit harder, was knocked ten for six. Plus didn’t help I only had 4 hours sleep last night, sigh. 4:20 am wake up and sprung out of bed. Weekend or weekday, no different to me as prefer training early. Excuses out of the way and after a couple of motivational videos + a cup of Joe, I was ready to go. Today’s lower session as follows:

Leg extension: 2 x 15-20
Seated leg curl: 1 x 10-12, 1 x 12-15
Hack squat: 1 x 15, 1 x 10-12
Leg press: 1 x 10-12, 1 x 15-20
Lunge: 1 x 20
single leg curl: 1 x RP
Back extension: 1 x 15-20 – lead with the hams
Adductor: 3 x 15-20
Seated calve raise: 3 x 10-15
Hanging leg raise: 2 x 10-15

High reps again wile I feel out weights and determine what my body is ready to do. Then again if I listened to my body and did what it wanted, I’d never push it. The human body was built to exist for comfort and look for the easiest route to anything. Survival may support it being efficiency, whereas it just seems to be laziness. Stuck to my guns and no squats. Let’s see how long that lasts…

Rest of today was spent just relaxing, sitting in the mother’s garden for a bit and then an evening of pampering. Really don’t care what anyone says, who doesn’t love a good pamper? Foot rubs, shoulder massage and Gorra Shara which is a form of facial massage using Rose Quartz shaped into various tools. You have what resembles a guitar plectrum and a roller. Really gets in there and soooo satisfying. Definitely helped with my tired state today. Ready to tackle a new week though and looking forward to getting stuck into another week of training.

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[Sam King]

Could not for the life of me settle down – mind was racing so likely only got around 5 hours sleep. Is what it is. Usual get up at 4am and get myself into the right mindset, didn’t take too long. Need to definitely get into a settle down routine on pre-gym nights. Sleep like a ton of bricks on a training day so levels out.

Anywho, today’s lower session as follows:
RDL: 160kg x 10, 160kg x 8, 120kg x 15
Leg press: 350kg x 15, 370kg x 11
Seated ham curl: 45kg x 16, 45kg x 14
Barbell sissy squat: 80kg x 20
Split squat: 70kg – 2 sets of 15 on each leg
Leg extension: cluster set (6×4)
Abductor: 2 sets
Standing calve raise: 4 sets of 10-15
Hanging leg raise: 2 sets

Ok, week 3 and RDLs have increased tenfold. Added 20kg to the bar today and only lost 2 reps + felt better than last week. Everything else has jumped up nicely too.

Compared to the first week, I’m slowly finding and testing combinations of exercises. I think putting split squats in this rotation and with a wide stance is working the glute/ham region nicely. Decided the first lower session will continue around hams and glutes with some quad work sprinkled in. The following session in a few days will be centred around quads with ham top up.

I’ll re-assess volume and start to take out any fluff that isn’t necessary or taking too much away from recovery. At the moment, I’m so weak so no worries there ????

Going to do a weigh in tomorrow and do some pics. Likely I’ll increase food, but we’ll see. Performance is increasing at the mo, but it would do as body is getting back into the swing of it so not solely basing off progression.

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[Sam King]

Rest day today but extremely busy with work. Decided to move meal 2 to later in the day on a rest day and backload carbs ready for the main session. When looking to increase cals, will likely look to increase carbs in meal 5 and possibly add some to meal 6. Will see how composition and performance are before making a decision.

Had an interesting conversation with a non bodybuilding friend the other day. In a bodybuilding comp is it always the physique that is judged and no other factors such as personal life should influence a choice . Obviously there was the speculation with Rhoden last year. Kai Greene is another example with his side ventures, did it impact his chance of being crowned Mr O? Although he won many other prestigious titles, it was the ultimate title that eluded him. Being a judge and knowing these facts could ultimately consciously or sub-consciously alter their perception of what is presented.

Obviously bodybuilding is a strange sport to judge, especially in the upper circles of the sport where personal preference and ‘apples vs oranges’ can be the difference between 1st and 3rd or lower. Could a mistake an individual has made or something they have said impact their placing? At the same time though and the same with any sport, it’s hard to separate the individual from their performance and what they may have done in their personal life.

Ultimately don’t be a dick is the take home message haha.

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[Sam King]

All depends on the goal really bud. If it’s a hobby, then sure it’ll allow for some normality. If you’re gunning for your pro card, likely better to focus on the plan. You can easily recreate meals like burger and chips easily enough for the odd treat.

From personal experience, my food is always so varied and so much of it don’t really care for any changes or amendments. Sure, you may get caught out here and there but plan ahead. I notice people who tweak things and substitute infrequently may end up doing more often than not. Can be a slippery slope.

Ultimately, down to you and your goals my man.

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[Sam King]

Absolute corker of a session today. Was a bit disappointed yesterday as started to watch Jurassic Park, but finished well after bedtime. Even so, went to bed and mind wouldn’t switch off – thoughts of next year and getting married to flashbacks to year 4 at school when we wrestled and a friend sat on another friend’s ankle, breaking it. We didn’t believe him and just left him as the bell rang. A lunch lady found him ????

Anyway, the OH had to wake me up as I was in a deep slumber. Pretty sure she appreciated the 4:20 alarm wake up too ????

After speaking to someone I trust with rehab, I thought it wise to slightly change my exercise choices. It was weird as deep down I kind of knew it, but actually talking it through led me to my own conclusion and concepts. Session today was as follows:

Upper B

Seated crucifix cable raise: 2 x 10-15
Incline machine press: 3 x 10-15
Dual dB row: 3 x 10-15
Flat machine press: 3 x 10-15
Machine pull down: 3 x 10-15
Cable incline flye: 2 x 15
Low machine row: 2 x 15
Machine curl: 2 x 12-15
Overhead extension: 2 x 12-15
Cable rope crunch: 3 x 15

So, reps still high and volume is relatively high at the mo. As the load is lighter than normal, just going through the motions and reconnecting.

Started with side raises as personally it has no adverse effects on my pressing. If anything, it improves it for me. The incline press felt superb and will be my go to as barely felt any discomfort. Will quickly get back to previous lifts and surpass, but need to just go with it for now to lay the groundwork for the future.

One of the main things I did today was take my time when setting up. Example – on a flat press I would position myself on the bench, but my firearms were not perpendicular to the handles. They were slightly bent. Now, sounds suttle but this change took enormous stress off of the shoulder. As a result, flat press was my second push exercise however I was stronger than the last session. Sometimes I get so fired up to go and destroy the set, the setup gets neglected. Was never really 100% conscious of this before so interested to carry this concept on. In addition, being conscious of everything during the set. Just being in tune. Always thought I was to some degree, but we can always be better. There is always something and I’m fully aware. It’s just identifying, executing, ticking off the list and identifying another. Be it in bodybuilding or life in general. Again, very obvious but good to remind myself.

Food will likely need to be increased but I’m in a precarious position as although I’m not a chunk, I’m pretty much the same weight as I was before the op. Just a slightly different composition so will monitor and adjust down the road.

Rest day tomorrow and then lower day, focusing on RDLs. Can’t wait!

Instagram: samking104

[Sam King]

What a lovely blustery day. Complete U-turn from how the day started. Anywho, legs first thing and squats were up. Yeah, still not digging them as an opening movement. Everything just feels clunky. Sure, it’s only the second week but I always find with barbell squats I get to a certain point and then regress. I’ll sub it for hacks next time and possibly use it as a cluster or widow maker later in the session. Always feel squats better further in the session so will try it out. Today’s session as follows:

Barbell squat: 120kg x16, 120kg x 14
Split squat: 62.5kg for two sets of 16 each
Lying leg curl: 21.25kg x 20, 25kg x 16
Leg extension: 50kg x 20, 50kg x 18
Db Romanian deadlift: 1 x 15
Hack squat (cluster set) 6×4
Frog stance leg press (cluster set) 6 x 4
Adductor: 1 x drop set
Seated calve raise: 4 sets
Abs: 2 supersets of reverse crunch + seated knee tuck

Reps are still high for the mo, but will look to lower them in the coming weeks. The longer you have trained, the quicker you notice exercises that aren’t right. Why am I going to waste time on the barbell squat where I hit a wall and usually tweak something. Then work my way back up to tweak again and so on.

Have spoken to someone I trust regarding training and shoulder rehab. For now, even though training is going well, going to default to machines for the next couple of weeks. Just to allow the muscles to relearn motions and redevelop that connection without the added stress of balancing free weights. Will also focus on isometrics to further strengthen the muscles and connective tissue before moving back to free weights. Now, things feel ok with what I have been doing but just because my head is ready, doesn’t mean the body is there yet. I’ll give it a chance to catch up and within around 8 weeks, should hopefully be ready to start pushing it properly.

Instagram: samking104

[Sam King]

End of another working week and a few more training sessions under my belt. Nothing to really write home about training wise, just being conscious of pushing my shoulder without aggravating it further and setting recovery back. Nonetheless, good to be getting the motions done. It shouldn’t take too long to build my legs and back to respectable levels again. Again, no rush but surprised how quickly I’m re-connecting with everything again.

Legs tomorrow and giving squats another shot so hoping this time will be a bit smoother compared to the last session when m hamstring were still aching from RDLs in the previous session.

BW held at 84.9kg this week and have decided to keep the diet the same this week for now. Will look to increase food the following week if weight holds again, but current diet is as follows:

Training Day

Pre: 50g ground rice, 5g coconut oil, 50g whey, 100g pineapple
Intra: 50g HBCD, 10g Peptopro, 10g EAA, 5g creatine
Post: 75g rice, 200g chicken, 80g cereal
Meal 3: 200g chicken, 1 bagel with cream cheese, mixed salad
Meal 4: 50g oats, 50g mixed berries, 80g banana, 10g cashews
Meal 5: 200g 5% beef, mixed veggies
Meal 6: 2 eggs, 6 whites, mixed veggies
Meal 7: 200g Greek yogurt, 25g dark chocolate, 25g nut butter, 25g whey

Rest Day:

Meal 1: 100g salmon, 2 eggs, mixed veggies
Meal 2: 50g oats, 50g mixed berries, 80g banana, 100g pineapple, 10g cashews
Meal 3: 200g 5% beef, 50g rice, mixed veggies
Meal 4: 200g chicken, 1 bagel with pesto, an apple and mixed veggies
Meal 5: 200g chicken, 3 rice cakes, mixed salad
Meal 6: 200g Greek yogurt, 25g dark chocolate, 25g nut butter, 25g whey

Daily supps as follows:
Multivitamin – twice a day
curcumin – 500mg twice a day
vit D – 5000iu twice a day
omega 3 – 1g twice a day
Trained by JP’s Join-In

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[Sam King]

Another week almost down, can’t believe it! Training has been going well and still being sensible to ensure the stage is set when I’m ready to start pushing.

Will post a proper update tomorrow and outline current diet.

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[Sam King]

Jeez, the nights are toasty at the mo so not the best night’s sleep. Anywho, excuses aside it was lower rotation two today and legs were mildly sore still from Monday. Session went down as follows:

Barbell squat: 2 x 15
Split squat: 3 x 12
Lying leg curl: 3 x 10-12
Leg extension: 1 x 20
Adductor: 1 x 20
Seated calve raise: 4 x 10-15
Abs: 3 sets

Somehow worked my way up to 120kg for 15 on my first set. Tried it for the second set, but hammies had well and truly cramped up. Hmmm, reduces the load to 100kg and got another 15. Quads shaking throughout. Was going to do a third set with 100, but didn’t trust the hammies. Best to live and squat another day!

Rest of the workout felt pretty good. Still finding my bearings and getting used to training, but today’s session was definitely a lunge in the right direction. Geddit lunge? Instead of step. Just me that finds that clever then, very good.

Going to get some proper rest in over the weekend and allow my body to comprehend what I’ve done to it this week. Another working week done and dusted. Can’t believe it’s almost June as well. How has almost half a year elapsed!?

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[Sam King]

On the eve of lower 2 and my hammies are still giving me jip. Looovvvee that feeling. However, currently don’t like sitting down, standing up, walking, doing the splits, high kicks… just anything to do with the legs. Calves have made themselves known they’ve been worked too ???? upper is aching from yesterday too. Pretty sure if I was a stallion, I’d be dog food by now.

Sooo, current weight is 84.9kg and was 84.3kg last week so will keep food the same. In terms of weight, pretty much hovering around what I was pre op. Just a tad softer and less tissue, but in all honesty haven’t really lost too much muscle. Granted, it is inevitable some has gone but I made sure to stick to my rest diet for the last 11 weeks. At least in that respect I could limit damage control and give my body more reason to hold tissue instead of just pigging out.

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[Sam King]

Hi Sam ???? great that you are back !
How was your first training session after the surgery& lockdown ?

_________________________________________

Instagram @lara_lein89

Hey @lara-tasharofi good to hear from you ????

So, first session was lower and decided to take it easy on myself by starting with rdls ???? hams cramped up with just the bar but were ok in the end and managed 3 plates. However, still absolutely killing me and lower tomorrow- uh-oh.

First full year seems to be going well for you, despite the current climate. Hope you and Wotti are keeping well.

Instagram: samking104

[Sam King]

11 weeks Sam, it’s only been 11 weeks. So first upper session today, but already feel like I’m being too hard on myself. Session was as follows:

– Pullups: 3 x 8-12
– High incine db press: 3 x 6-10
– Row – 3 x 10-12
– Flat machine press: 3 x 8-10
– incline cuff raise: 2 x 20
– cable pushdown: 2 x 15
– single db curl: 2 x 12-15
– abs: 2 sets

Ok, so pullups somehow managed two sets with 10kg round the waist and 1 with 20kg. Really pushed my luck with 20, bad Sam. High incline press I worked up to 26kg dbs and didn’t feel too bad. Last set gave 30 a whirl and again, bad Sam. In my defence I need to test the boundaries a little so I know my limits. Silly I know. Rows felt pretty good, but flat machine press was absolutely horrendous. A bone crunching 60kg was all my body could handle. Now, pre op I did notice horizontal pressing was getting to be a pain whereas overhead, while not perfect, didn’t affect me too much. Side raises kept very light and just used as flush sets. Same went for tris and bis.

Post workout made sure to ice my shoulder and use my massage gun as there was definitely going to be swelling. I remember when I started doing rehab after the op that my shoulder hurt a fair after basic banded exercises so I’ll ache regardless. I’ll do what I can to keep inflammation down and gauge it from there. ay have to swap out flat press so will seek an alternative until my tendons and ligaments have strengthened. Just need to remember it has only been 11 weeks since a tendon was sliced and bone ground off. Just need to be patient. DOMs from the lower session is still present as well and my daily steps was not fun in the slightest. Took 10 minutes to settle into a ‘comfortable’ stride, but my god how I missed that feeling.

Instagram: samking104

[Sam King]

So first session yesterday and after 11 weeks off + shoulder recovery, I had to put my sensible head on for the first session. After a bit of deliberation, I decided to opt for an upper/lower split to get my body back into the groove. With my current set/up and work commitments I have opted for 1 on, 1 off so body will be fully worked around 3 times over 10 days.

In terms of sessions, one lower split will begin with a ham dominant compound and the other quad dominant. I’ll apply the same to upper sessions and switch the dominant focus from chest to back in each session. Volume will remain low as it always has, but at first the focus will be on re-connecting with movements and ensuring execution is on point. For now, not training to complete failure or embracing intensity techniques – just basic straight sets.

Yesterday’s first lower session, thought I would ease myself in as follows:

Romanian deadlift: 1 x 10-12, 2 x 6-8
Leg press: 1 x 12-15, 2 x 8-10
Seated leg curl: 3 x 10-15
Standing calve raise: 3 x 10-15 – 1 min’s rest between sets

Annddd that was it. Absolutely destroyed me though. I was very conscious I could’ve done more, however how would driving myself into the ground and being unable to move from soreness make any sense? I’ll be training lower on Friday so ideally want to be as close to recovered, if not fully by then. It wasn’t just the session either. I was up at 4:15 to get my first meal in before training, so it’ll take a little while to get my body back in that rhythm. Session will be at 6 in the morning so plenty of time to come down before work.

The session itself – started with just the bar on RDLs and felt alright. Did another set with just the bar and my hams cramped up straight away. Decided to warm up the hams a bit more with some light leg curls and returned to the bar. Much better, so worked my way up and somehow managed 120kg for 12, then 140kg for 10 and 8. Not too shabby considering my old best was 140kg for 18, I’m petty happy. Leg press didn’t feel too bad, but could feel my lower back and hammies already starting to ache. Worked up to 340kg for a couple of good sets. As the day progressed, DOMs set in very quickly. Current DOMs as follows: hams, glutes, quads, calves, lower back, lats, traps, forearms and obliques. Basically tomorrow’s upper session will cripple me fully haha.

Overall, first session back was splendid and looking forward to getting back into my routine. Once I’ve re-established myself, I may look to swapping up the rep range as always enjoy a 15-20 repper and introduce a couple of other movements once recovery is back on point. People always forget that you need to train your body to recover faster and make it more efficient. Long term I’ll likely gravitate towards a variation of PPL once again when my body feels ready for it.

Hope everyone’s enjoying the weather, but naturally being sensible. Not preaching in the slightest, but I live by the beaches so you can imagine what it’s like at the moment. Obviously with the measures in place and whether you support or oppose social distancing, I just find it so disrespectful when people don’t make an effort to maintain it especially if an approaching party is trying to adhere to it. Whether you believe in it or not, it just seems a bit disrespectful to another person as you’re simply ignoring their beliefs. Of course it can be difficult to maintain said distance, but when there is more than enough room no need.

Anywho, upper session tomorrow so a nice early night.

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[Sam King]

Hey Ryan. I’m with you and absolutely hated coffee. However, during the later stages of prep I actually looked forward to it. Weird I know. Personally when my food went down, I didn’t increase my coffee. It’s person dependent – some drink by the gallon, some just a single pick me up and everything in between. I know some use it as an appetite suppressant, but I’m weird and like to feel the hunger haha.

I have used caffeine pills and pre workouts in the past and they seem to perk me up. Personally, for me I just used that single coffee to fuel my training session (weights or cardio).

Good that you’ve identified this intolerance early enough in your prep. Still need to be careful about introducing new stimuli as this may make you feel worse. Also, some energy drinks may give you the runs especially when you have less food in your system. Again, some people swear by them and have no problems.

Whatever you decide, introduce the new choice gradually and a smaller dose to gauge if it agrees with you.

Personally I had a coffee and a 0kcal syrup for the majority of prep first thing in the morning. Sure I’d feel tired and lethargic at points, but that’s prep life.

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