[Sam King]

Happy Saturday and there is no shortage of motivation this weekend with so many competitors displaying their best. I have followed so many journeys and it is exciting to see them all display the fruits of their labour, as well as everything that goes into it – both mentally and physically.

So two weeks and a day out. Did a sneak weigh in this morning and I’m sitting at 72.9kg, hmmmm – that’s a drop of 1.15kg from yesterday. Assuming this won’t be a daily occurrence as I wouldn’t make it to the next check in haha. However, if this is required to bring my best then so be it.

Yesterday’s push session was very good, but lost a rep here and there. Not concerned in the slightest as the session was spot on. Considering last many movements were held or lost much further out from the show, I am very happy. This is what is going to get the tissue to stick around and this will be reflected on the stage.

Rest day today so that means 45 mins of cardio which I’m off to do in a mo. I’ve never done that much in one session so should be interesting. Always find the first 3-5 minutes are the hardest when your body is starting to wake up, but then it just flies by. Here’s hoping but it’s the perfect opportunity to re-assess my mindset, tick off my mental checklist and remind myself that someone out there is training harder than I am, which kicks me up the ass.

Right then, let’s do this.

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[Sam King]

Bloody phenomenal progress Tim – been quite the journey. Saw a pic of you on IG the other day ???????? all the best over the next couple of days. Both physically and mentally ready – now go smash it

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[Sam King]

The plan for the next week as follows:

Training Day –
Meal 1: Pre gym meal – 40g protein from whey, 40g ground rice, 60g apple
Intra: Workout shake – 15g peptopro, 10g bcaas/eaas, 5g creatine, 20g cyclic dextrin
Meal 2: PWO – 200g chicken/turkey breast, 50g rice, 50g cereal
Meal 3: – 100g chicken, 2 eggs, 3 whites – omelette style with mixed veggies.
Meal 4: – 200g chicken, 16g cashews and mixed salad
Meal 5: – 200g 5 fat beef and mixed veggies
Meal 6: Pre bed – 20g pro from whey 200g fat free greek yoghurt

Non training day
Meal 1 – 1 egg, 10 egg whites and mixed veggies
Meal 2 – 200g chicken/turkey breast and mixed veggies
Meal 3 – 200g 5 fat beef and mixed veggies
Meal 4 – 200g chicken/turkey breast 6g evoo and mixed veggies
Meal 5 – 200g 5 fat beef and 1000g of carbs – um no, you guessed it more mixed veggies
Meal 6 – 20g pro from whey 200g fat free greek yoghurt

Output has been adjusted:
Cardio
9000 steps a day.
Rest day – on wake fasted – 45mins at 125bpm
Gym days – 20mins – any time but not post workout

Training
Reps are to be no lower than 8. Any movements that currently have 3 sets are reduced to 2 so that’ll be abs and calves.

Bodyweight this morning was 74.05kg – big drop already haha. Suddenly have a wave of energy and feeling more human with less food, more output. Hmmmmm, logically doesn’t make sense. However, you’d better believe I’m going to utilise it.

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[Sam King]

Check in yesterday and bodyweight is sitting at 74.10kg so only a loss of 0.10kg over the week, but waist has dropped by 0.5cm. Personally I was not happy with the look in this check in, but I’m depleted and flat as fack so why would I? Had a look through the same photos today and much happier. The mind is such a fickle thing, more so during prep. As noted previously, I have been an absolute zombie however yesterday suddenly my body just clicked and I have a second wind. Think my body is thinking ‘right ok, so there’s no point in having a paddy – this is the food I’m getting so had better lump it.’ Found previously it took a couple of days for the body to adjust like this. Training has been absolutely on point and lifts are still progressing, just too stubborn. Leg session yesterday as follows:

Lying leg curl: 2 x 10-12
Hack Squat: 2 x 10-12
Paused leg press: 1 x 20
Glute bridge: 1 x 20
Seated leg curl, unilateral: 1 x 15-20
Adductor, frog leg press: 1 x 12-15
Hanging leg raise: 2 x max reps
Dual machine curl: 2 x 8-10
Seated calf raise: 3 x 10-12

Dragged my legs over to the leg curl and on the first few sets, the doubt started to seep in ‘maybe today’s the day I lose some reps or at the very least maintain my lifts’. Straight away, I closed that down – as soon as that single niggle of doubt tries to surface, your body will respond in kind. Know it’s cliche’ and that positive mindset is key, but it is said for a reason. Two great greats on the leg curl with 0.5kg increase for the same reps as last time.
Hack squat felt heavy warming up, but I have learnt to completely disregard this when priming the body. On my last feeler set, that one rep was harder than the actual working set. Could’ve easily said I’ll lower the load and just really contract the muscle. Again, shut it down – what the fack does that even mean, really contract the muscle? What built my legs is moving the damn weight so plates are slipped on. First set was 113kg for 16 reps and second set was 103kg for 21 – 0.5kg increase and an extra rep on both sets over last time. Very happy considering the hack had dropped off during my last prep. Two weeks out last time my hack was 105kg for 14 reps – say wha? For those with eagle eyes, yes my reps were way higher than prescribed however if I put on 10kg my reps drop dramatically for whatever reason so just going with it.
Paused leg press for 20, jeez – a mental and physical gauntlet. The range of emotions that you go throughout the set and rep to rep. Reps 1-6 = hmmm, not too bad. Nearly a third of the way. Reps 7-12 = hang on a tick, someone’s slipped on an extra plate or two mid-set. Rep 13 = can’t fail here. Reps 14-17 = I’m so close, I’m gonna do this. Rep 18 = I take that back, my legs are dying. Reps 19-20 = TWO FACKING MORE. ONE MORE. Reps 20-22 = The hell did those come from? My internal monologue for that set. 22 reps with 327.5kg for 22 so very happy with that – 2.5kg extra for the same reps as last time.
Glute bridge felt very good today so very happy with the progression. Rest of the session was on point.

Push session on the cards shortly.

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[Sam King]

keep going mate head down,
very similar to my head at the moment! Just keep pushing away, follow the plan, it comes good, you nailed condition last time so no doubt you will again this time!

@reece-saunders exactly my man, just stick to the plan and get it done.

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[Sam King]

On a more serious note, it is always good to get the hormones back in line. Means the body is primed for growth. It is crazy how long hormones can take to reset back to baseline. Just shows how much prep stresses the body – both mentally and physically. Embrace the chub ????

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[Sam King]

Thank goodness, I was getting concerned! Panic over

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[Sam King]

Asda – 98p for 500g ????

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[Sam King]

Pull session yesterday was good – lifts progressed, however flat as a pancake. Not a hint of a pump so I guess we’re on the right track?

Rest day today and mono-syllable words + grunts are in full effect. Feel as though my body is really fighting me. Check in tomorrow so be interesting to see what Corinne thinks. I’m currently a bit ‘meh’ about current condition, however my brain is scrambled egg and I’m flat + holding water. Ultimately all that matters is the end result on show day.

Cardio done first thing – 35 mins on the elliptical followed by my posing. Meal 1 down the hatch so just getting ready to head out to work.

Nothing else to report at the mo.

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[Sam King]

So a rest day yesterday, nothing major to report – just 35 mins of cardio and some posing. Not happy with what I saw in the mirror – looking watery and the scales have gone up slightly. Eh?

Pull session today so looking forward to that. Weighed myself again, expecting a drop but again around the same as the previous day – 74.6g. Hmmm, not sure what’s going on. Fully aware that not to weigh yourself daily and weight can fluctuate throughout the week etc etc. however would expect to see a little drop or maintenance, not increase. Be interested to see how my body responds in the next couple of days leading in to check in.

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[Sam King]

Sunday is here and this time in 3 weeks I’ll be getting ready to take that stage again – still can’t quite believe how quick it’s coming around.

Yesterday was a tricky day as zombie mode kicked in. I’ve had quite a busy week so it’s difficult to judge how I’d be if I was a bit more rested, but obviously being depleted adds to the fatigue accumulation. Full on dragging my heels, but getting it done – no complaints here, just saying it how it is.

Anyway, legs yesterday and this had to be one of the most difficult sessions in a while. Session as follows:

Seated ham curl: 2 x 10-12
Leg press: 1 x 10-12, 1 x 6-8
Sissy squat: 1 x 20
Lying leg curl: 1 x 15-20
Glute bridge: 1 x 8-12
Adductor, frog leg press: 1 x 12-15
Hanging leg raise: 2 x max reps
EZ cable curl: 2 x 8-12
Standing calve raise: 3 x 10-12

Seated leg curls felt good – 52.5kg for 15 and 13 reps. Same reps as last time, but 1.5kg more. While it looks as though I can add a bit more weight, I find the execution and feel of the movement drops off substantially even with a micro increase.
Leg press absolutely buried me – 395kg for 14 and 425kg for 9. 5kg increase over the last session for the same number of reps. Probs looking at 400kg and 430kg next – not gonna lie, absolutely terrified considering how hard these sets were.
Barbell sissy squat – somehow managed 18 reps with 120kg, compared to 115kg with 20 last time. En route to 120kg for 20 is on, hopefully by next session.
Lying leg curl – although a shitey model, have found a way to make high rep sets bearable. I start propped up on my forearms and as the movement becomes harder, I’ll assume the normal position. As it’s harder to cheat in the prone position, the stress goes right to my hammies so by the time I am lying fully down my hams will assume the load. Find a lot of people get lower back pumps and/or calf stimulation. Though very hard to take them out completely due to insertion points, this isn’t the most effective way to train them at all.
Glute bridges felt a bit iffy today. Mind wasn’t in the right place so not the smoothest set. Next session, it’s on.
Rest of the session was knackering as well, but happy with the progression.

After training, just did a few jobs and then had a much needed rest – just pottering around the house, not doing much in the way of anything. Even managed a bit of gaming – God of War will be complete by the end of this year.

Push session today and a return to the incline hammer press, hmmmm. Will I get the 9 reps today? Of course – the mind believes and that’s three quarters of the battle. Enjoy the rest of your weekend if you’re reading.

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[Sam King]

Hi Sam .

Out of interest do you include the steps done in your 20 minute power walk towards your 8500 neat target or do this as extra ?

Keep pushing sure see you at the gym soon !

Hi Adam, thanks for dropping by.

The 20 min powerwalk is exclusive of the general NEAT activity so 8,500 steps and a power walk. I wouldn’t track the step count for the power walk, just time. Both occasions that I have done it the heavens have opened – lucky me. Still, I prefer walking outside to doing it on a treadmill any day.

Indeed matey – sometimes I question do you even train as haven’t seen you for so long haha

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[Sam King]

Fack yes, amazing result Lara. So, so pleased for you. Looked phenomenal. Enjoy the celebrations ???? Bet it won’t sink in for a long time

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[Sam King]

???? last evening as an amateur bud. Smash it out and look forward to seeing the results tomorrow.

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[Sam King]

3 weeks out, fack – time is flying by fast.

Check in Thursday went very well – bodyweight was 74.15kg and waist 70cm so getting there fo sho’. Weight this morning was 73.85kg. Updated diet as follows:

Training Day –
Meal 1 Pre gym meal always to be had 90mins pre – 40g protein from whey, 45g ground rice, 60g apple
(Train 6.30-8am) Workout shake, drink throughout the session in at least 1.5litre of water, start this 15mins pre training – 15g peptopro, 10g bcaas/eaas, 5g creatine, 25g cyclic dextrin
Meal 2 Pwo 60mins after – 200g chicken/turkey breast, 55g rice, 60g cereal
Meal 3 – 200g chicken, 125g sweet potato and mixed veggies – broccoli + green beans
Meal 4 – 200g chicken, 16g cashews and mixed salad – tomatoes, cucumber, beetroot, spring onions and celery
Meal 5 – 200g 5 fat beef and mixed veggies – courgette, red onion, kale, mushrooms and mixed peppers
Meal 6 – Pre bed – 20g pro from whey 200g fat free greek yoghurt

Non training day
Meal 1 – 1 egg, 10 egg whites
Meal 2 – 200g chicken/turkey breast, 8g evoo and mixed veggies – courgette, red onion, kale, mushrooms and mixed peppers
Meal 3 – 40g pro from whey, 30g oats, 50g apple
Meal 4 – 200g 5 fat beef and mixed veggies – broccoli + green beans
Meal 5 – 200g chicken/turkey breast, 40g rice and mixed salad – tomatoes, cucumber, beetroot, spring onions and celery
Meal 6 – 20g pro from whey 200g fat free greek yoghurt

Output is currently:
NEAT – 8,500 steps a day
Training day – 20 mins power walk before meal 6
Rest day – 35 mins of cardio on wake

Body has definitely taken a beating this week. Been non stop on the go working longer than usual hours, coupled together with the deep phase of prep. Generally find any adjustments to my diet/output hits me hard for a couple of days and then it levels out. Almost like the initial shock of change subsides and my body just accepts it.

Leg session shortly with the leg press and sissy squat being the big movements – looking forward to it.

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