Sam King
Forum Replies Created
-
Had my last pull session before deload Saturday just gone
Pull – Sat:
Lat activation: 1 x 15-20
Romanian barbell deadlift: 185kg x 9 [+2.5kg], 200kg x 4 [+10kg,-2reps], 140kg x 19 [+1rep]
Leg extension: 80kg x 20 [+2reps]
Barbell shrug: 152.5kg x 18 [+2.5kg]
Single arm pulldown: 7 plates +0.5kg x 12 [+0.5kg], 7 plates + 0.75kg x 9.5 [+0.25kg]
Low machine row: 130kg x 14, 140kg x 10
Prone lat pulldown on incline bench: 15 plates +5kg x 23 [+2reps]
Rear delt row: 8 plates +2.5kg x 16 [+1.25kg,+1reps], 8 plates +2.5kg x 15 [+1.25kg,+1reps], 7 plates x 22 [+1plate,-1reps]
Single arm machine curl: 20kg x 12 [+2.5kg,-2reps]. 20kg x 10 [+2.5kg,-2rep], 20kg x 9 [+2.5kg,-1rep]
Calves on leg press: 140kg x 13 [+2reps], 140kg x 11 [+2reps], 120kg x 18 [+7.5kg]Instagram: samking104
-
have a good week off m8. the bar is 42 i believe. Best way to check is to stand with it on the scales and minus your weight.
_________________________________________
Instagram:@primitivegymnasium | http://www.trainedbyjpclothing.com – The most anabolic clothing ever! |
http://www.trainedbyjp-nutrition.com – highest quality supplements on the market.
@ryanpetford cheers fellow natty. The bar is 42? Haha what a weird one – usually to the nearest 5 or 10kg for a bar. Life changing info there… can’t just drop that on a guy.
Instagram: samking104
-
Will post a proper update later today, but last two sessions as below. Last pull session before a week off shortly and stiff legged deads are on the cards. Can’t lie, but I am bloody looking forward to this one. Depending how the previous sets go, I may try 200kg and see what happens. Worst case I rupture my spleen, but have a week to recover. Best case my CNS is destroyed but I have a week to recover haha.
Legs – Wed
Hack Squat: 100kg x 23 [+5rep], 110kg x 17 [+5kg]
Paused hammer strength leg press: 230kg x 21 reps [+10kg], 250kg x 11 [+10kg]
Lying ham machine curl: 32.5kg x 14, 32.5kg x 13
Lunge barbell: 90kg x 16 [+7.5kg, -2reps] – reps each side
Single seated leg curl, RP set: 26kg x 19,11,8 [+0.5kg, +4reps] each side
Banded hyper: Red band x 21 [matched last time]
Adductor, frog leg press: 250kg x 27 [+5kg, +2 reps], 270kg x 20 [+5kg, +1 rep], 290kg x 12 [+5kg, -1rep]
Back supported leg raise: 6kg x 19 [+2rep], 6kg x 17 [+2 reps]
Seated calve raise, DC set: 33.75kg x 13 [+1rep]Push – Thur
Flat db press: 50kg x 10 [+2reps], 55kg x 3, 45kg x 9 [-1rep]
High incline smith: 85kg x 8 [+2rep]
Close grip bb press: 92.5kg x 8 [+2.5kg, +0.5rep], 80kg x 11 [matched]
Flat db flye: 30kg x 10 [matched], 24kg x 17 [-2kg,+1rep]
Crucifix cable raise: 5plates x 10 [+1plate,-4reps], 4 plates x 16 [+1plate -2.5reps]
One arm pressdown, overhand – RP set: 6 plates x 17,10,7 [+1plate, -2 reps]
Single arm db standing curl: 20kg x 12, 20kg x 10
Machine preacher: 30kg x 15 [+2.5kg, -1 rep]
Decline crunch: 15kg – 3 sets for 18, 16, 15Instagram: samking104
-
One week today it’s Christmas – this year has gone by ridiculously fast. I’d love to say everything is sorted, but you know… I’m a guy so yeah. Haha, no I’m mostly done and now what I need to get so just need to do it. Not sure if that’s worse than not knowing what to get as at least that’s a valid excuse. Anywho, check in tomorrow and I’m assuming I’ll be given my orders for the next week. Doubt much would change as doesn’t make sense with the lead up to Xmas. Very happy with the current lump of clay that I am, apparently I’m still relatively lean. If I really squint I can see some abs haha. In all seriousness though, not bothered about the fluff as all part of the process. I’m sure as I get deeper into the offseason that it will be harder and harder, even when reinforcing why I’m doing it.
Last pull session below and it was a cracker. Guess you could say it was a Christmas cracker… um, yeah. The trap bar may be 10kg heavier than I have been recording. I’m listing the bar as 35kg, whereas it may be 45kg. To keep it consistent, I’m keeping it as 35kg. n my high repper set, decided to drop the load a smidge as last time this is where I felt my QL go. So weird that 10 days prior to this I could barely get off of the sofa due to my back and now I’m getting pbs. Main focus is to brace my body adequately and really keep everything tight, something that I have neglected in the past. Felt miles better throughout the set. Anywho, as below:
Pull:
Lat activation: 1 set
Trap bar deadlift: 217.5kg x 13 [+2.5kg, +1rep], 237.5kg x 7 [+2.5kg, +1 rep], 180kg x 20 [-20kg,+3rep]
Leg extension: 80kg x 18 [+5kg, -2rep]
Hammer strength shrug: 120kg x 30
Single arm hammer strength pulldown: 45kg x 14 [+1.25kg], 50kg x 9 [+1.25kg, -1rep]
T-bar row: 82.5kg x 11 [+2.5kg], 82.5kg x 9 [+7.5kg,-2reps]
Wide grip pulldown: 11 plates x 21 [+1reps]
Reverse cable flye: 5plates x 17, 5 plates x 14, 4 plates x 19
Single arm curl: 6plates x 12, 6plates x 10, 6plates x 9
Standing calve raise: 101kg x 15 [+1kg,+2rep], 101kg x 14 [+1kg, +2rep], 101kg x 13 [+1kg, -3rep]Instagram: samking104
-
So that’s nearly the end of another week, all goals ticked off and getting ready for the few weeks left of the year. Not sure if anyone else has noticed, but it’s nearly Christmas. Love the build up, the festivities, the tastes and smells of this time of year. Had the annual get together with the gang yesterday and elected for the good ol’ Slug and Lettuce. Meals all packed, so no slacking and didn’t really get many stares from the other patrons. Well that or I just don’t notice anymore. Was great to see everyone, as it’s so difficult being a grown up and tying everyone together in one location. The school and uni days were perfect as you all had the same holidays, less responsibilities and just generally more time. That’s why when you do see them it’s even more special. Everyone was discussing how they’re going to spend their time off over Christmas. Due to role working with clients based in the US, I’m only off for Christmas Day and then back into work Boxing Day. Now I’m fully aware that plenty of people work the festive period, including Christmas Day so not looking for sympathy in the slightest. Also annoying that gym hours are limited – who’d have thunk people running it wanted time off as well? Guess I’ll have to spend more time with friends and family… I’m kidding, I love the gym but it’s nice to just chill, relax and just be. Aside from Xmas day, will be on plan.
Likely coming up to a deload soon so will fall over the festive period, but working out the best day to do it. Deloads do nothing for me – I literally cannot go into the gym and either back off loading or hold reps. Even if I did, it would feel like a waste of a session. Generally I find by taking a week off it allows any niggles and aches to patch themselves up, however I love the mental side of time off. The first few days off are a welcome break, but as the week nears the end I am literally so pent up with enthusiasm through the roof. Sure, pbs likely won’t be hit in the first week back but everything feels refreshed.
Last couple of days training have been
Legs on Fri:
Leg press: 430kg x 13 [+10kg, -1rep], 450kg x 9 [+10kg]
Paused barbell squat: 140kg x 9 [+7.5kg, -3rep], 130kg x 12 [+7.5kg, -3rep]
Seated leg curl: 53.5kg x 12 [+1rep], 51kg x 13 [+1rep]
Walking db lunge: 34kg dbs x 36 [+2kg]
Standing leg curl, RP set: 12 plates x 18,11,7 = 36 reps [+1plate, -4rep]
Back extension: 15kg x 20 [+2reps]
Adductors, frog leg press: 295kg x 12, 315kg x 10, 275kg x 20
Hanging leg raise: 4kg x 14 [+2reps], 4kg x 12 [+4kg, -5reps]
Standing calve raise, DC set: 75kg x 11 [+2.5kg]Push Saturday:
Flat machine hammer press: 140kg x 8 [+1rep], 130kg x 9 [+1rep]
High incline db press: 40kg x 10 [+2reps]
Dip: 50kg x 8 [+5kg, -1rep], 35kg x 13 [+3.75kg]
Standing cable flye: 8 plates x 17, 8 plates x 15
Incline cuff raise: 6 plates +0.5kg x 12 [+0.25kg], 4 plates +0.5kg [+0.25kg, +1rep]
Single underhand pushdown, DC set: 4 plates + 0.5kg x 22,11,7 = 40 reps [+0.25kg, + 2reps]
Single db preacher: 17.5kg x 17 [+2.5kg], 17.5kg x 15 [+2.5kg]
Dual cable curl: 10 plates x 20
Kneeling cable crunch: 11 plates – 3 sets of 38 repsInstagram: samking104
-
All heavy pull movements will overload the traps massively, but in terms of isolation I found the incline dB shrug effective. Very strict movement and you feel the traps screaming throughout. You won’t be using the heaviest dbs but it’s not about the weight.
On all shrugs, really focus on a nice smooth concentric and eccentric. Try to picture touching your shoulders to your ears.
Snatch grip deadlifts (all variations) will also pummel the traps as well as frying the lats.
Instagram: samking104
-
Morning morning – check in day yesterday and The Boss is happy. Weight has maintained and strength still climbing with composition in a very good place, however the decision was made to keep food the same for another week due to an additional rest day last week. People are so quick to up food when the scale doesn’t budge and tough it leads to a scale gain, the problem is you’ll max out that phase and likely accumulate a lot of fat in the process. It’s a good idea to allow your body to acclimatise to the additional weight and hold it. Like everything bodybuilding related whether it’s training volume or PEDs, less is always more and that goes for food as well. You want to milk it as much as possible before increasing or decreasing food, depending on your current goal. In the never-ending quest for size, people can be too quick to see the scale fly up daily and gauge progress by just that.
Another change for this week is Corinne has decreased volume in push sessions. Pull and leg sessions are progressing no problem, but noticed push is slightly behind. Now, I’ve never been a great presser – long limbs are great for deadlifts, not so much for pressing. Changes made – 2nd exercise dropped to one set so that would be my high incline movement and a set dropped from my side raises so only two sets there. Immediately that has thrown me as it’s like ‘fack, I only have this one set to get it right. Fluff it up and I’ll have to wait 10 days before doing this exercise again.’ Then if you get to the next session and again, fluff it up it’s another 10 days – that’s 20 days right there. I always give it my all to every set so not concerned in that respect, but one set is definitely a whole different level mentally and physically.
Right then, last couple of sessions have been as follows:
Push – Mon
Flat db press: 50kg x 8, 45kg x 10.
High incline smith: 80kg x 10.5 [+5kg, -1.5reps], 85kg x 6 [+5kg, -1rep]
Close grip bb press: 90kg x 8, 80kg x 11 [-1rep]
Flat db flye: 30kg x 10 [+1reps], 26kg x 16 [+1rep]
Crucifix cable raise: 4plates + 0.5kg x 14 [+1rep], 4 plates + 0.5kg x 13 [+1rep], 3 plates + 0.5kg x 18.5 [+0.5rep]
One arm pressdown, overhand – RP set: 5 plates + 0.5kg x 18,11,7 [+2 reps]
Single arm db standing curl: 20kg x 12, 20kg x 10
Machine preacher: 27.5kg x 16 [+1.25kg and 1 rep]
Decline crunch: 10kg – 3 sets for 22, 20, 18Pull – Wed:
Lat activation: 1 x 15-20
Romanian barbell deadlift: 182.5kg x 9 [+2.5kg], 190kg x 6 [+1rep], 140kg x 18 [+1rep]
Leg extension: 75kg x 20 [+2reps]
Barbell shrug: 150kg x 18 [+2.5kg]
Single arm pulldown: 7 plates x 12 [+1plate,-3rep], 7 plates + 0.25kg x 9.5 [+0.25kg, -1rep]
Barbell row: 115kg x 10, 120kg x 6
Prone lat pulldown on incline bench: 15 plates +5kg x 21 [+5kg, – 2reps]
Rear delt row: 8 plates +1.25kg x 14 [+1.25kg,+1reps], 8 plates +1.25kg x 14 [+1.25kg,+2reps], 6 plates +1.25kg x 23 [+1.25kg+2reps]
Single arm machine curl: 17.5kg x 14 [+2.5kg,-1reps]. 17.5kg x 12 [+2rep], 17.5kg x 10 [+2rep]
Calves on leg press: 140kg x 11 [+7.5kg, -3reps], 140kg x 9 [+7.5kg, -3reps], 112.5kg x 18 [+1rep]Instagram: samking104
-
@haider-mehdi had hernia surgery earlier this year so may be a good shout. No doubt it’s obvious but you’ll be taking it slow for a while and especially anything that relies on the core or standing movements. I’m sure your doctor has provided after care tips, though generally it’s geared more towards the average joe recovering rather than someone who pushes their body to the extreme.
Instagram: samking104
-
The trials and tribulations of being female (are you allowed to say female these days!?) ???? hope you have a meal handy in case it takes longer. I’m in and out in 20 mins. Hmmm, may be because I have less hair now ????
Instagram: samking104
-
Right then, currently into week 5 of the offseason and feels like it has been months already haha. Lifts are progressing at a fantastic rate with the exception of push, always push. Bodyweight has been steadily climbing each week, however this week seems to have held so there could possibly be an increase in food coming. Extra large trough pending. Bodyweight currently sitting at 82kg so around 10kg heavier than show day so in a pretty good place. Sure, looking a tad fluffier around the edges but strangely enough back is still pretty lean and can see several striations throughout. Well, time to change that.
So, had my first injury/tweak last week – lower back, QL apparently. Being a desk jockey contributes to this big time so with the heavier loads that are coming up, need to ensure my body is supple and loose enough. During my deep tissue, Harry explained to me that sitting all day keeps the muscles in the fully lengthened position which in turn makes them weaker. I get up regularly from my desk and ensure I’m always walking on lunch to try to mitigate the damage caused by sedentary job. I have also introduced TrainedbyJP’s supplement Join-In to my supplement stack. Like many I was always under the impression that joint formulas were not necessary until late thirties-early forties, basically the point where you need them. Rather than try to repair the damage, why not mitigate the damage and ideally offset the wear and tear before it occurs? Damage control makes much more sense. It’s funny – my supplement stack has changed so much in the last 5 years. In your twenties it’s all about the pre-workouts and proteins, whereas now I’m leaning towards more of a health/recovery supplement regime. Though it sounds less thrilling, ultimately your health is the biggest asset you have and whether you’re natural or assisted you still have to look after your health. I turn 32 next month so am naturally aware that I, if all goes to plan, I’ll be walking around a long time and though I’ll hopefully be training when older I want to ensure my physical and mental health are optimal into the golden years.
I’m thinking about doing my bloods early next year so I can identify any deficiencies and address them in good time – both to optimise my health and my offseason. Be interesting to see what comes back.
Push session the other day and will update later with today’s pull session. Romanian deads are on the cards so will take my time warming up and back off the movement if back doesn’t feel 100%. Due to squat on Friday too so will definitely keep an eye. Eventually it may be a case of dropping certain movements or moving them around, but we’ll see. Always be adaptive and listen to your body. Such an easy piece of advice to dish out, but to apply it yourself is another matter all together.
Instagram: samking104
-
1st day on the cruise, just about to head for the first bout of food. Head to my Instagram account for food porn on my holidays. I love cruising, took 20mins to check in and we have food waiting
_________________________________________
Instagram:@primitivegymnasium | http://www.trainedbyjpclothing.com – The most anabolic clothing ever! |
http://www.trainedbyjp-nutrition.com – highest quality supplements on the market.
@ryanpetford makes a nice change that a cruise on here is about a boat for a change ???? enjoy mate – look forward to seeing those chubby natty cheeks in a couple of weeks. Road to 150kg pending ????
Don’t worry about the gym, not that Harry and I aren’t conducting a wish list on what equipment to put where the mats are. So much room for activities… and new equipment.
First meal on honeymoon- salmon and rice, followed by a fruit cocktail!? Jeez, what is it – your honeymoon or something? Need to calm down.Instagram: samking104
-
@ryanpetford oooooo yes, will keep the eyes peeled ????????
Instagram: samking104
-
Hello hello
Been away from the forum for a bit as wanted a break from social media as a whole and have been very busy, almost a detox but don’t you worry, the work’s being put in. Will update later in terms of where I’m at and my current thought process, but for now below is the last few sessions:Push
Flat machine hammer press: 140kg x 7 [+5kg], 130kg x 8 [+5kg, -1rep]
High incline db press: 40kg x 19 [+2kg, -1rep], 40kg x 7 [no change]
Dip: 45kg x 9 [no change], 31.25kg x 13 [-2rep]
Standing cable flye: 7 plates x 20 [+2rep], 8 plates x 14 [+1plate, -2rep]
Incline cuff raise: 6 plates + 0.25kg x 12 [+0.25, -1reps], 6 plates + 0.25kg x 11 [+0.25kg], 4 plates + 0.25kg [+0.25kg]
Single underhand pushdown, DC set: 4 plates + 0.25kg x 20,11,7 = 38 reps [+5reps]
Single db preacher: 16kg x 17 [+1reps], 16kg x 15 [+1reps]
Dual cable curl: 8 plates +0.5kg x 23 [+0.5kg,+2reps]
Kneeling cable crunch: 11 plates – 3 sets of 35 repsPull:
Lat activation: 1 set
Trap bar deadlift: 215kg x 12 [+5kg, +1rep], 235kg x 6 [+10kg, -1 rep], 200kg x 17 [+1rep]
Leg extension: 75kg x 18 [+5kg, -2rep]
Barbell shrug: 147.5kg x 18 [+2reps]
Single arm hammer strength pulldown: 43.75kg x 14 [+1.25kg], 48.75kg x 10 [+1.25kg]
T-bar row: 80kg x 11 [+2reps], 75kg x 11 [+1reps]
Wide grip pulldown: 11 plates x 20 [+1reps]
Reverse cable flye: 5plates x 15, 5 plates x 13, 5 plates x 11
Single arm curl: 5plates x 14, 5plates x 13, 5plates x 12
Standing calve raise: 100kg x 13 [+5kg,-1rep], 100kg x 12 [+5kg], 90kg x 16 [+5kg, -1rep]Legs:
Hack Squat: 95kg x 23 [+5rep], 105kg x 17 [+6 rep]
Paused hammer strength leg press: 220kg x 21 reps [+10kg, -1rep], 240kg x 11 [+10kg]
Lying ham d curl: 40kg x 21, 40 x 17
Lunge barbell: 82.5kg x 18 [+2.5kg] – reps each side
Single seated leg curl, RP set: 25.5kg x 16,10,7 [+0.5kg, +3reps] each side
Banded hyper: Red band x 21 [+1reps]
Adductor, frog leg press: 245kg x 25 [+2 reps], 265kg x 19 [+2 rep], 285kg x 13 [+2rep]
Back supported leg raise: 6kg x 17 [+2kg,-4rep], 6kg x 15 [-4 reps]
Seated calve raise, DC set: 33.75kg x 12 [+1.25kg, +1rep]Instagram: samking104
-
thank you for the kind words sam..ill continue to be frosty ????
_________________________________________
trainedbyjp@hotmail.co.uk | http://www.trainedbyjpclothing.com – The most anabolic clothing ever! |
http://www.trainedbyjp-nutrition.com – highest quality supplements on the market.
@corinne No need to thank, telling it like it is ????Always wanted a Mr Frosty growing up but I guess a Ms Frosty will do quite nicely.
Instagram: samking104
-
fair play m8, I’ve been Natural for 4 weeks and struggling lol. I need to find my inner Sam for the next few months.
_________________________________________
Instagram:@primitivegymnasium | http://www.trainedbyjpclothing.com – The most anabolic clothing ever! |
http://www.trainedbyjp-nutrition.com – highest quality supplements on the market.
@ryanpetford 4 weeks? Basically a lifetime natural now mate. If you find your inner Sam, send some of that this way. To be fair, you have the best gains coming up – post honeymoon mass ????
Instagram: samking104