[Sam King]

Hey Sam ????
I have seen your improvement season goes well ???? what’s the plan for the upcoming year ?

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Instagram @lara_lein89

@lara-tasharofi hiya Lara. Thanks for popping in ???? so, main goal is I need more muscle… period. Very happy with the package this year, but going to focus on improvements in 2020. Also, I am getting married so will be focusing on that. Got to enjoy the cake and meal testing right?
Congratulations on your engagement as well. What a year eh – IFBB card and a husband to be. You have had a cracking year ????

Instagram: samking104

[Sam King]

Winter is definitely well and truly here. Luckily I now have some more bodyfat to compensate. Last couple of sessions as below:

Pull – Saturday:
Lat activation: 1 x 15-20
Romanian barbell deadlift: 180kg x 10 [+10kg, -1rep], 190kg x 5 [+10kg, -1rep], 140kg x 17 [+1rep]
Leg extension: 70kg x 20 [+ 1 reps]
Barbell shrug: 145kg x 18 [+ 4reps]
Single arm pulldown: 6 plates + 0.5kg x 15 [+2rep], 7 plates x 10 [+1rep]
Barbell row: 110kg x 12 [+10kg, -2reps], 112.5kg x 9 [+2.5, +1rep]
Prone lat pulldown on incline bench: 15 plates x 23 [+2plates, – 4reps]
Rear delt row: 8 plates x 14 [+2reps], 8 plates x 12 [+2reps], 6 plates x 21 [+3reps]
Single arm machine curl: 15kg x 15 [+2reps]. 17.5kg x 10 [+2.5kg, -1rep], 17.5kg x 8 [+2.5kg, -1rep]
Calves on leg press: 132.5kg x 12 [+2.5kg, +2reps], 132.5kg x 12 [+2.5kg, +2reps], 112.5kg x 17 [+2.5kg, – 1 rep]

Legs – Monday:
Leg press: 420kg x 14 [+10kg], 440kg x 9 [+5kg, +1rep]
Paused barbell squat: 132.5kg x 12 [+7.5kg, -1rep], 122.5kg x 15 [+7.5kg, -1rep]
Seated leg curl: 53.5kg x 11 [+0.5kg], 51kg x 12 [+0.5kg, +1rep]
Walking db lunge: 32kg dbs x 36 [+2kg]
Standing leg curl, RP set: 11 plates x 20,12,8 = 40 reps [+3rep]
Back extension: 15kg x 18 [+5kg, -3reps]
Adductors, frog leg press: 290kg x 11 [+10kg,-1rep], 310kg x 8 [+10kg], 270kg x 17 [+10kg]
Hanging leg raise: 4kg x 13 [+1rep], 4kg x 11 [+1rep]
Standing calve raise, DC set: 72.5kg x 11 [+2.5kg]

Instagram: samking104

[Sam King]

Right then, had a busy old week wrapping up with clients for the month. Can’t believe this year is almost over and what a year it has been. By no means is that meant to sound like easing off, just getting started. Last couple of sessions have been great and progression is still humming along nicely. Lifts still going up and/or extra reps each session, but boy am I noticing the toll it takes on your body both mentally and physically. Thought I’d be feeling this way eight weeks down the line, not 4 haha.

Check in went very well, up another kilo so sitting at 80.5kg now. No change in diet required, but I have introduced ALA into my diet. Decided on 1.5g spread across 3 of my carb meals daily. Training day will be pre workout, post workout and post post as carbs are at the absolute highest so makes sense to utilise my doses around then, especially when insulin sensitivity is higher post workout. On a rest day I’ll base it around my high carb meals, same frequency. I’ll double check with the boss and she what she thinks.

Training over the last few days as follows:

Legs – Wednesday
Hack Squat: 95kg x 18 [+2.5kg, + 1 rep], 105kg x 11 [+2.5kg, + 1 rep]
Paused hammer strength leg press: 210kg x 22 reps [+10kg, +10kg], 230kg x 11 [+10kg, +1rep]
Lying ham machine curl: 31.25kg x 14, 31.25kg x 14
Lunge barbell: 80kg x 18 [+10kg, -2reps] – reps each side
Single seated leg curl, RP set: 25kg x 15,9,6.5 [+2.5reps] each side
Banded hyper: Red band x 20 [+2reps]
Adductor, frog leg press: 245kg x 23 [+5kg, +1 reps], 265kg x 17 [+5kg, + 1 rep], 285kg x 11 [+5kg, + 1rep]
Back supported leg raise: 4kg x 21 [+1rep], 4kg x 19 [+ 2 reps]
Seated calve raise, DC set: 32.5kg x 11 [+2.5kg]

Push – Thursday
Flat db press: 45kg x 11, 50kg x 6. [+1rep on both sets]
High incline smith: 75kg x 13 [+2.5kg, -1rep], 80kg x 8 [+1rep]
Close grip bb press: 90kg x 9 [+1rep], 80kg x 12 [matched]
Flat db flye: 30kg x 9 [+4kg, -7 reps], 26kg x 15 [+1rep]
Crucifix cable raise: 4plates + 0.5kg x 13 [+1rep], 4 plates + 0.5kg x 12 [+1rep], 3 plates + 0.5kg x 18 [+1 rep]
One arm pressdown, overhand – RP set: 5 plates x 17,11,6 [-0.5kg, +4 reps]
Single arm db standing curl: 20kg x 11, 16kg x 15
Machine preacher: 26.25kg x 15 [+1 rep]
Decline weighted crunch: 10kg – 3 sets of 20,18,16

Doing a form check with Corinne on the hack squat and horizontal leg press. A lot of people take it so personally when someone gives feedback on form, especially if said feedback appears to be negative. However, once you swallow your pride and actually listen it is going to make you a much better bodybuilder. This extends outside of bodybuilding – you do not know everything and there is always someone who can do something better than you. With the hack squat, I always bottom it out as I always go down way too far on all squatting movements. Since my early training days, I have instinctively hammered in that it’s better to go too deep than not deep enough. When you have done it long enough, it is very hard to retrain both your body and mind of the new path. That’s why if you’re starting out it is so beneficial to be taught the movements before bad habits become ingrained. Back to the hack squat – I looked back at the video and definitely think it may too low. From an overload perspective, I may be shooting myself in the foot as I’m at a massive mechanical disadvantage from the bottom and reps drop off massively when adding a smidge of weight. In terms of the horizontal leg press, I’m not used to this model at all and used to knees touching my chest on a leg press. On this, it doesn’t appear possible and the range seems much less than a standard leg press. We’ll see what feedback Corinne has. Would rather be told your form is atrocious early in my offseason than waste weeks or months.

Pull session today and it’s the return of the RDL – really looking forward to it. Hoping for 185kg or 190kg for my top set today for a set of 5-7. Let’s get it done.

Instagram: samking104

[Sam King]

Rest day yesterday and was absolutely needed, was destroyed after Monday’s pull session. Brain obviously wasn’t functioning 100% yesterday as one of my meals on a rest day contains a bagel with pesto. In my infinite wisdom I used a cinnamon and raisin bagel. Can’t say it is a conventional choice, however I’m stubborn as and will eat a meal I have prepared whether I like it or not. Cooked up a whole bag of prawns once and tried the first one, hated them. Finished the whole plate as had a job to do, but definitely prawns are off the menu. So the bagel was actually not the worst thing in the world, however can’t say it’s a dish I’m willing to replicate going forwards.

Legs on the cards today and a date with the Watson hack squat. Will it be light as a feather or pin me down on every set? Soon find out.

Instagram: samking104

[Sam King]

Pull session yesterday absolutely destroyed me haha. Went into the session not expecting much as had an awful night of sleep and the all of the feeler sets were hard. In the end, I thought fack it and loaded my sets as intended. Session as follows:

Lat activation: 1 set
Trap bar deadlift: 210kg x 11 [+5kg, +1rep], 225kg x 7 [+5kg, + 2 reps], 200kg [+30kg, -4reps]
Leg extension: 70kg x 19 [+5kg, -1rep]
Barbell shrug: 145kg x 14 [+5kg, -2reps]
Single arm hammer strength pulldown: 42.5kg x 14 [+1.25kg], 47.5kg x 10 [+1.25kg]
T-bar row: 80kg x 9 [+10kg, – 4reps], 75kg x 10 [+2reps]
Wide grip pulldown: 11 plates x 19 [+1plate, -4reps]
Reverse cable flye: 4plates x 20, 5 plates x 12, 5 plates x 9
Single arm curl: 5plates x 13, 5plates x 11, 5plates x 10
Standing calve raise: 95kg x 14 [+5kg], 95kg x 12 [+5kg], 85kg x 17 [+5kg]

Literally speechless with the trap bar progression today. Completely misjudged my last set – supposed to be 180 for a working set of 20, oops. Did think it felt heavier than I anticipated, however put this down to the two working sets from before.

It could’ve been so easy to just take it easy today and make every excuse under the sun such don’t want to overstress my body, I’m tired etc etc. The whole point is you have to overstress your body and give it a reason to change. You’re more likely to have sessions that are not on the money which means that these types of sessions make up the majority of your training lifecycle. I know there’s mentality that when it’s there, take it but those moments can be far and between. As bodybuilding thrives on consistency, you have to take yourself there over and over when everything is telling you not to… within reason. That’s a big thing that prep taught me – you are far more capable of more than you think and this is no true when you are doing more on less.

Much needed rest day and legs tomorrow.

Instagram: samking104

[Sam King]

Yes buddy, can’t wait to see James’ progress literally living, breathing and shitting bodybuilding, locked down under your watchful eyes. Training with Big Luke as well will give him that competition in the training sessions. Very few match James in terms of strength, let alone exceed him.
Almost getting the old JP gang together. Sas be dropping by as well right ????????
Just for good measure, get a session in with Dr Scott when he’s over too

Instagram: samking104

[Sam King]

Creatine loading was very popular in the days of Cell Tech. Taking several servings a day means you’ll need to re-stock soone – clever marketing based on loose ‘research’.

In the olden days, I’m sure there were good intentions on the theory of super saturation of the muscle cells, but alas just equates to expensive urine.

Also, just stick to monohydrate. So many unnecessary fancy variations when you can’t beat the classic – cheap, cheerful and effective backed by sound research.

Instagram: samking104

[Sam King]

Exactly my man. Tailor yourself to your audience and further your knowledge within that market. It would be foolish to cast your net and try to cover everyone as you’re selling both yourself and clients short. Don’t get me wrong, there are coaches who can and do it to great success but they’re the minority.

Yup, not hating food… yet. Give me a few more weeks haha.

I can imagine it is tough, but some find it easier as you’re both going through the same process. Personally, much better one at a time so have that extra help and selfish as it sounds, they can help keep real life ticking over. My ‘lucky’ OH does not live the lifestyle so it’s just me being a zombie and a pain in the ass haha.

Instagram: samking104

[Sam King]

Another good point there @jordan-peters , knew we kept you around for a reason ????. The main benefit with reducing food rather than increasing output being less stress on the body’s recovery capabilities, especially during prep. Very fine balance though, but in agreement- there are no musts in bodybuilding and it can vary dramatically from one individual to the next or even with the same individual from prep to prep.

Instagram: samking104

[Sam King]

Prevent fat gain in an offseason? I’m assuming the goal of your offseason is to gain maximum muscle tissue which requires a calorie surplus and with that, fat gain.
Doing cardio if assisted, to aid digestion or just because you enjoy then fair enough. Personally I just focus on day to day NEAT to aid digestion and not feel like a total slob.
Also, when doing cardio I’d keep it away from the workout window as you’re essentially sending your body mixed messages.
Ultimately, if you want to maximise muscle mass then fat gain is inevitable and necessary.

Instagram: samking104

[Sam King]

Hello mate. Smashing the offseason and no sign of becoming a bloated, watery mess… yet. There’s still time ????
Keen on seeing your consolidated notes from the Mark Coles seminar. Spoke to an old school coach who literally keeps his clients to the same plan concepts he made twenty years ago, it’s nuts. Nobody knows everything, period. His reason – it works, why change it? Hate that mindset.
Hope alls well with you bud.

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Comp history:

NPA South West 18th August 2019

– 1st: NPA South West 2019 Novice 1st Place, 3rd in the overall

– Best Male 1st Timers and best transformation male

NPA British Championships 27th October 2019

– 2nd place, Novice class

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Lifetime natural

Journal – Road to First Comp

Instagram: samking104

Hey mate thanks for the message dude trust me I’m trying to get fat ???????? I just can’t I’m sure when I’m post 40 my body will just say fuck you and pile it on lol
Yeah that approach is very dated and it’s actually insane how much I learned about further methods than I was aware of before – these were mainly for general population clients which I have less time working with but was still wholely valuable ????
How are you bud?

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

[/quote]
Haha same. Remember being early twenties and you could consume anything with it getting converted straight to muscle. Those were the days.
Ah nice. A lot of coaches make the majority of their income from Basic Brenda and Day to day Dave rather than elite athletes. Nout wrong with that, just requires a slightly different approach yet some coaches try to push their elite training set ups and become frustrated when the client can’t or won’t put the work in, rather than tailoring to their client (which is the whole point of coaching right?) Plenty of average joes who can put the work in, but don’t aspire to compete though. Just enjoy the challenge and accountability.
Yeah all good my man, thanks for asking. 4 weeks post show and settling into the offseason nicely. Appetite is high but not food focused and lifts are going up quickly.
So obviously you’re competing next year, how about your missus? In a relationship, not sure if it’s more beneficial to have one prepping at a time or endure together. Both have their positives/negatives but what is your preference?

Instagram: samking104

[Sam King]

Well that was a quick week and to be honest, 2019 has been quite the blur in itself. Doesn’t feel like it was only 4 weeks ago I was getting ready to go on stage for the Championships. Another 4 weeks and it’ll be Christmas. Speaking of Xmas, going to visit the local Christmas Market this evening and take in the sights and smells of the festive period. It’ll likely be the same stalls, same layout and the usual tradition of not purchasing a thing but we do like to take it in. Besides, the majority of the offerings are significantly marked up and there isn’t really anything that grabs my attention. Hopefully they’ll have the tree displays set up in the gardens which admittedly is quite nice to look at.

Push session this morning and have been totally wiped for today. Likely to be the cumulative effect of the week rather than the one session. Workout and lifts today as follows:

Flat machine hammer press: 135kg x 7 [+5kg, -1rep], 125kg x 9 [+5kg, -1rep]
High incline db press: 38kg x 10 [+2kg, -2reps], 40kg x 7 [+1rep]
Dip: 45kg x 9 [+1rep], 30kg x 15 [+1rep]
Standing cable flye: 7 plates x 18 [+1plate, +1rep], 7 plates x 16 [+1plate, -1rep]
Incline cuff raise: 6 plates x 13 [+2reps], 6 plates [+2reps], 4 plates [+3reps]
Single underhand pushdown, DC set: 4 plates x 17,10,6 = 33 reps [+6reps]
Single db preacher: 16kg x 16 [+2kg, +3reps], 16kg x 14 [+2kg, +2reps]
Dual cable curl: 8 plates x 21 [+3reps]
Kneeling cable crunch: 11 plates – 3 sets of 32 reps

Very good session and although the numbers aren’t jumping up as quickly as my pull/leg sessions, this is intentional. As mentioned previously, I am ensuring that my tendon strength is developing in line with my strength and giving it time to solidify. Along with ensuring rep ranges are maxed out and maybe pushed slightly over, I am ensuring I take the relevant precautions to minimise the chance of re-injury. Taking the time to warm, keeping the movements strict, progressing the lifts slowly and listening to the feedback my body is giving me. So far, so good.

Big ol’ rest day tomorrow and the plan is to, um well… rest. Will likely do some wedding jobs, get out for a winter walk and catch up with friends and family. Lovely standard Sunday stuff. Likely be some food prep in there as well.

To anyone reading, hope you have a fab weekend.

Instagram: samking104

[Sam King]

Right then, been a busy couple of days with work and life in general however sessions were on point. Last two sessions as follows:

Pull on Wednesday

Lat activation: 1 x 15-20
Romanian barbell deadlift: 170kg x 10 [+10kg, +1rep], 180kg x 6 [+10kg, +1rep], 140kg x 16 [+10kg, -1rep]
Leg extension: 65kg x 20 [+ 2 reps]
Barbell shrug: 140kg x 16 [+5kg, + 1rep]
Single arm pulldown: 6 plates + 0.5kg x 13 [+0.5kg, +1rep], 7 plates x 9 [+2reps]
Barbell row: 100kg x 12, 110kg x 8
Prone lat pulldown on incline bench: 13 plates x 27 [+2plates, – 3reps]
Rear delt row: 8 plates x 12, 8 plates x 10, 6 plates x 18
Single arm machine curl: 15kg x 13 [+2reps]. 15kg x 11 [+2reps], 15kg x 9 [+2reps]
Calves on leg press: 130kg x 12 [+20kg, -3reps], 130kg x 10 [+10kg, – 1rep], 110kg x 18

Legs today:

Leg press: 410kg x 14 [+5kg], 435kg x 8 [+5kg]
Paused barbell squat: 125kg x 13 [+5kg, +1rep], 115kg x 16 [+5kg, +1rep]
Seated leg curl: 53kg x 11 [+0.5kg, +1rep], 50.5kg x 11 [+0.5kg]
Walking db lunge: 30kg dbs x 36 [+6kg, -4reps]
Standing leg curl, RP set: 11 plates x 18,11,8 = 37 reps [+1plate, + 1rep]
Back extension: 10kg x 21 [+3reps]
Adductors, frog leg press: 280kg x 12, 300kg x 8, 260kg x 17
Hanging leg raise: 4kg x 12 [+2reps], 4kg x 10 [+4kg, -5reps]
Standing calve raise, DC set: 70kg x 11 [+2reps]

Two absolutely smashing sessions and great progression all round. Movements are feeling better each time I do them, even with increased poundages as well so a win-win that’s for sure. Had my check in with Corinne on Wednesday and no changes to diet as bw jumped up a bit. Will wait for it to level back out before increasing the calories again.

Push sessions on the cards tomorrow so looking forward to that. Tempted to have a feel of the 45kg dbs for the high incline press as have always been intimidated by them and have only tried them a couple of times. Nervous that’s for sure, but will see if it is there tomorrow.

Instagram: samking104

[Sam King]

Pull day today and it’s a big session – 2nd time doing RDLs this year. Thinking a top set with 180kg if all goes to plan, time will tell.

Check in with Corinne done and awaiting the verdict. Getting nice and fluffy, but at a steady rate so happy with the progress so far. We’ll await on the final say from The Boss.

Will update the full session at some point today or tomorrow. Depends how tired I am haha.

Instagram: samking104

[Sam King]

Hello mate. Smashing the offseason and no sign of becoming a bloated, watery mess… yet. There’s still time ????

Keen on seeing your consolidated notes from the Mark Coles seminar. Spoke to an old school coach who literally keeps his clients to the same plan concepts he made twenty years ago, it’s nuts. Nobody knows everything, period. His reason – it works, why change it? Hate that mindset.

Hope alls well with you bud.

Instagram: samking104