Sam King
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Everything is sounding on point mate. Post show game plan is strong haha. Be sure to get some good pics eh?
You seem to be feeling good going into the finals and sounds like you’re both raring to go. In terms of composition, I’m assuming the aim is peak you slightly more tighter than the previous showing?
Going forwards, I’m assuming the plan is to relax and enjoy yourself but any future aspirations in mind related to competing? Probably don’t have an answer to this yet as it takes a while for everything to settle down and to make an informed approach.
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The odd night isn’t the end of the world. Like everything else bodybuilding related, consistency is the name of the game. As long as you consistently get a good night of kip you’re golden.
Obviously if it becomes a common occurrence, then the root cause needs to identified and solved.
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5 days out – 72.10kg upon wake today and final fasted cardio of 45 mins done. Quite emotional as won’t be missing the output as such, more just a confirmation that the journey is drawing to a conclusion. Also, I enjoy the thought process that goes on throughout and the inner dialogue that develops throughout. Nevertheless, that chapter is closed unless I have last minute cardio sprung on me haha.
Finished work for today, all 2 and a half hours of it as going to Harry Potter studios for the OH’s 30th birthday present. Not ideal in terms of out put so close to a show, not to mention all the treats that will be available but I have a plan. Hoping to get a mobility scooter as a backup option. Let’s see if I can pull it off, I look gaunt and frail enough. In either case, this is her present and I booked it ages ago so going to enjoy the experience. When I decided to do the Championships, I did look at trying to rebook the week after but the slots they had were no good. It clicked that it’s half term that week as well so be even busier. Ah well, the OH will drive us and I’ll nap on the way.
Yesterday’s push session wasn’t too bad, but there was a bit of regression however not concerned in the slightest as I trained all out to failure and my body couldn’t have given any more.
Check in today and everything seems to be going to plan… I think. No changes to the original plan so assume all is well.
Anywho, time to go and get mistaken for Dobby or Voldemort due to my prominent cheekbones haha.
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lets go my man! both finish our season on the same weekend – super excited to see how you do! Been an awesome follow!! Not long left now
not sure on your coconut oil with whey though… I hate coconut (apart from the tiny biscuits you get with coffee haha) so for me… you’re ruining whey! lol
Cheers my man, finish line is well and truly in sight. Yours has also been a great journey to follow.
Loooovvveee coconut – give me alllllll the bounties. I mix it in with my whey and microwave it, so creamy. Haha guessing you mean the Lotus biscuits? Swear they’re in everything now.
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Solution is simple – compete in men’s physique, problem solved ????
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Good as a supplement to getting regular deep tissue, but I wouldn’t rely exclusively on it. There are some types of pressure and movements that can be applied by human hands.
Good to use on minor niggles or sore muscles to stimulate blood flow aiding recovery.
Deep tissue is without a doubt the best option with a massage gun as a touch up.Instagram: samking104
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6 days out now and it’s bizarre to think this time next week, my first competitive year will draw to a close. Been an incredible year overall and one that I have learned so much from, both positive and negative but primarily positive. Overall, prep has given me perspective and demonstrated to myself, in the words of a certain Nutty Professor, that ‘Yes I can’. I can train harder than I thought imaginable, I can step on a stage, I can maintain a rigorous training/diet regime, I can get absolutely peeled then still push further and I can still have a life.
Anyway, daily check ins are well underway. Daily weigh ins have been as follows:
17/10 – 73.10kg
18/10 – 73.05kg
19/10 – 72.45kg
20/10 – 72.15kg
21/10 – 72.35kgChanges are coming through on the daily. Went out yesterday and was absolutely freezing. Three layers, hat and gloves – looked like a right crack dealer with my sunken cheeks/eye sockets or that I was dying. I did get a mixture of sympathetic/horrified stares. I’m sure some of the old dears wanted to take me home and feed me back up – if any of you are reading this, that’s an open invite after my show right?
Training wise – pushing as hard as possible in all of my sessions, but being mindful that I do not have the cushion of fat anymore. Last legs session yesterday wasn’t the best, however I’m not bothered in the slightest as I gave it my all with everything I had. There was nothing else to give so I’m content with that.
Push day today – let’s get it done. Have a great day if you’re reading my ramblings.
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Two approaches you can take really – hold the stretch once you have failed in the bottom position or finish your set and then do it after. I go for the second option personally. You don’t necessarily need to use the same exercise. For example, after your last set of tricep press down go grab a loaded EZ bar and stretch overhead.
Generally you’ll work up to holding a stretch for 60 secs and progress like your lifts. Just errr on the side of caution with weight and stretching as naturally you can injure yourself.Instagram: samking104
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DC stretches are perfect- jump start recovery, keep supple and stretch the fascia.
With arms, I’d say overhead movements and holding the stretched position or holding the bottom position of a weighted dip. Biceps – just a simple arms behind on a bar, palms down and then sink a bit lower to feel the stretch.
Some body parts lend themselves better to holding the stretched position with weights like triceps, quads, hams, chest, lats and calves. Shoulders and biceps not so much. I guess for shoulders you could hold the bottom position of a dB press and feel the stretch. Plenty of resources out there, but I definitely recommend them.
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They don’t appear smaller, they are smaller. Being in a calorie deficit means less food haha. No illusions here.
Just be sure you don’t wolf it down and really savour it. You appreciate your food a lot more when cutting believe me.
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Get it done mate. Enjoy your time up there. Hard bit’s done, time to relax and just shine ???? look forward to the post comp debrief and food report
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9 days out.
Daily check in sent over and looking as flat as fack, but considering the low amount of carbs I was on and now no carbs it’s inevitable.
Over the next week, the fight is on to maintain lifts and if I’m really lucky maybe even progress some movements. Priority however is maximum recovery and ensuring my body retains the tissue it has. If movements slightly drop off, so be it but it won’t be through lack of effort. As long as I put my all into each session, there isn’t much else I can do.
Pull session on the cards this morning and 20 mins cardio after work tonight. Then a nice early night, can’t wait.
Head down, tunnel vision on – only 9 days remain, let’s do it.
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Yesterday’s push session wasn’t too bad – bit of progression and a few reps lost here and there, gonna happen but overall strength is there. Down to various factors such as less food, more output and just general lethargy.
Right then, checked in this morning and peak week plans have been received. They are subject to change, but reading through them is making it hit home even harder. Diet will be as follows unless altered until next Saturday:
Training Day
Pre workout – 40g protein from whey, 15g coconut oil
Intra Workout shake, drink throughout the session in at least 1.5litre of water, start this 15mins pre training – 25g peptopro, 10g bcaas/eaas, 5g creatine
Post workout 60mins after – 200g chicken/turkey breast, 10g evoo, 30g walnuts
Meal 3 – 100g chicken, 2 eggs, 3 whites
Meal 4 – 200g chicken, 10g walnuts
Meal 5 – 200g 5 fat beef
Meal 6 Pre bed – 40g pro from wheyNon training day
Meal 1 – 1 egg, 10 egg whites
Meal 2 – 200g chicken/turkey breast
Meal 3 – 200g 5 fat beef
Meal 4 – 200g chicken/turkey breast 6g evoo
Meal 5 – 200g 5 fat beef
Meal 6 – 40g pro from wheyOutput to remain as follows:
NEAT: 9,000 steps a day
Cardio: 20 mins in the evening on training days, 45 mins first thing on rest daysFluid intake: increase of 0.5 litres a day peaking at 8 next Friday.
Was comparing this to my last peak week and completely different. No carbs in this peak, save for trace amounts from veggies. Going to deflate big time, but to look my best if it is necessary I’m doing it – no questions. Check ins will be daily so as mentioned, diet and output are subject to change.
Feeling like death incarnated but still enjoying the process and can’t wait for the end result. Thought I was coming down with something yesterday, but somehow keeping it at bay. Only 9 days to go – let’s do this.
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Soooo close now bud. See you’re still suffering with bloating. What do you think may be causing this and is it affecting you in any way aside from general comfort? For example, is posing slightly harder? Can see that you’re trying to remedy it with changing whey sources, carbs sources, boycotting sweeteners etc.
You mentioned the OH has been struggling this week? If it’s not too personal, what’s up? Just the come down of it all, feeling beaten up or the prospect that there’s another show on the horizon maybe?
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Yup – a staple and cheap to boot. If it sits well and digests, then perfect.
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