[Sam King]

Hi James,

So I know you and the team preach get the most out of the least possible in terms of AAS but my question is what was your first cycle and if you could go back, would you do anything different?

Cheers big man!

Hey Isaac

Go back a few posts and James lists his first cycle at the age of 17.

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[Sam King]

26 days to go my man. Absolutely amazing that you’re still being so meticulous and stubborn with progressing the numbers so deep into prep. Definitely a mental barrier that many need to overcome and stop using the excuse that they’re lacking energy to justify complacency in terms of smashing the logbook. The mind is definitely the most important part of the process and you have time and again demonstrated this both through your thoughts and actions,

Personally I find some days during prep, you’re dragging your heels before the session but as soon as you step through those gym doors, a switch is flicked and nothing can stop you. Then, a few hours after the session it’s back to zombie state haha.

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[Sam King]

Hello mate

All caught up on the log now. As usual, interesting stuff all round – there is no doubt that you are making this offseason count. You’re being so meticulous with your offseason akin to prep and leaving nothing to chance. In years gone by, did you treat the offseason as an excuse to ease off a bit and eat a lot more junk (I’m bulkin’ brah, need the calories) as well as easing off the training intensity? On the back of that, I’ve read several articles in the past where once calories get to a certain point it is near on impossible to push on with just clean foods and a certain amount of junk food may be required to get the intake in. Do you agree with this?

The seminar looked amazing and no surprise you were trashed the following day. Lesson learned for next time. Imagine having a Mr Olympia’s schedule!? Trying to fit your training in and racking up the air miles.

Good luck with the filming today.

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[Sam King]

Good luck for lower load today, though you’re probably grinding it out as I type. Hopefully judged the poundage right and don’t overshoot to 30 reps today. Some considerable inspiration from watching Corinne deadlift yesterday I’m sure!

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[Sam King]

4 plate deadlift for reps… nuff said! Cracking set and really looking forward to the road to 5 plates. Obviously the plan was originally 170kg – who pushed for the 180kg in the end? Both squats and deads will absolutely fly up over the coming months.

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[Sam King]

So that’s the Olympia done and dusted for another year – a lot of new champs, but not really an exciting event in the end personally. Literally tuned into the live feed this morning as they were announcing the top 3 so brilliant timing. Have to say though that Chris Bumstead had a great all round package – yes, he wasn’t shredded to the bone but that’s not what classic physique is about. Well, in my opinion any way.

Pull session yesterday went as follows:

Overhand lat pulldown: 2 x 10-12
Yates deadlift: 1 x 6-8, 1 x 10-12
Pullup: 1 x 8-10, 1 x 12-15
Hammer strength row, neutral grip: 1 x 7-9, 1 x 10-12
Single arm low row, machine: 1 x 20
Reverse cable flye: 2 x 10-12
Standing calve raise: 3 x 15-20

Pulldowns to kick it off and didn’t feel too shabby. Was finding the underhand variation feeling increasingly worse, so subbed back for overhand.
Yates deadlift next – 182.5kg for 8 (180kg for 8 shaky reps last time), followed by 162.5kg for 13 (160kg for 12 last time). Third deadlift session since reintroducing and didn’t realise that they haven’t been in my split since 30th April so progressing it very quickly. Always find the deadlift takes a few weeks to get going, but once I’m back into the thick of it the movement progresses very quickly.
Weighted pullups felt pretty darn good today – 31.25kg for 9 (30kg for 10 last time) and 21.25 for 14 (same weight, same reps as last time). Still happy with progression on this movement.
Decided to switch to a neutral grip on the Hammer Strength Row as already had several overhand grips. Just wanted a slightly different stimulus. Managed 120kg for 10 reps and then 110kg for 12.
Final pull movement was the low row – 60kg for 25 reps today, so weight goes up for sure. Last week I dropped the weight s wanted to ensure I was getting the movement down. Felt the same with a 15kg difference so jumped it back up this week.
Reverse cable flyes and standing calve raises rounded out the proceedings.

Rest today and plan to get out there to enjoy the last of the sunshine. Steps are capped at 8,000 so really got to hold back. Going to be really difficult as love walking, however I love big chunky legs and bringing my best package even more!

Hope everyone is making the most of this lovely weather.

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[Sam King]

Not a lot of details to go on here as would need to know the length of the mini cut, what are you doing to put yourself in a deficit and so forth.

Typically cardio is lower body dominant so if you are punishing yourself for hours on the stepmill for example, leg strength will diminish rapidly.Not saying you are doing endless bouts of cardio, but typically legs will bear the brunt. In addition, if calories are low then fueling a push or pull session isn’t as taxing as a full blown leg workout that covers half the body in one session.

Whatever the scenario, the fact that leg strength is dropping within a week or two isn’t typically normal as you have identified. Provide some more info and I’ll sure people can assist.

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[Sam King]

Right then, extremely busy week but some updates.

Check in yesterday went very well – weight at 76.2kg and waist at 72.5cm. Food slightly lowered and only cardio is 8000 steps a day.

Training has been on point and very happy with the progression. Yesterday’s push session was one of the best for months. Absolutely smashed the logbook. One of the highlights was dips as I know I will be dipping 60kg by the end of this year. 1st set was 52.5kg for 7 and 40kg for 12.
Deadlifts on the cards tomorrow- very exciting. Will post more of a thorough update when possible

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[Sam King]

Absolutely fantastic progress for a year matey. Not just the physical development, but the mental aspect as well. If I spoke to the Ryan of a few years back about what he’s doing now, he’d just laugh- ‘I don’t do deadlifts ‘ yeah, we can tell ???? haha

So, food is low and output is high but you got to do what you got to do. That’s always intrigued me how a large guy such as yourself has such a low calorie intake, both offseason and during comp prep. Do you think this hinders you? For example, during the start of a diet phase the higher your calories, the more you have to play with and fuel your sessions?
Obviously you’re fully aware of what works, but just wondered? Is it due to a fear of bloating the midsection, low appetite, a combination of the two or perhaps acknowledging that you don’t need to gorge to gain and that when necessary, you have an extra tool in reserve in the form of upping intake?

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[Sam King]

@reece-saunders that’s the kind of Christmas I like to hear! A Boxing Day curry eh? Homemade or takeaway?
A Caribbean cruise, you lucky boy. Just you and the lady Or a family affair?
Well, I work in finance so finish Christmas Eve and am back in Boxing Day. Means I have to squeeze it all into one day, but nonetheless enjoy it. The OH has the whole festive season off so returns to London to spend with her family and then we reunite for New Years to do our Christmas.

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[Sam King]

Breathe buddy, just breathe. I’ve peeved off Corinne several times and likewise, but this is part of a working relationship and perfectly normal. Try not to dwell on it and just laugh it off. At least you were completely honest and yeah sure, your cheat was pulled but it would’ve been stupid to proceed. They would much rather you were honest and it is easy to make mistakes.

I know it’s easier said than done, but don’t try and play catch and/or add things to the plan like extra steps or cardio. Just stick to it. Five weeks out is still plenty of time, so push like a madman within your capabilities if that makes sense?

Out of interest, what was the cheat meal haha?

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[Sam King]

Yeah yeah, so you won we get it but that was a few days ago now – get over it! On another note, freakin’ well done Jay! What a result, just tops off the entire journey. Looking fantastic in the photo, look forward to seeing the various shots and comparisons.

Blimey, you were on early from the looks of the lead up. What time did you actually hit the stage and did you stick around to duke it out in the overall

Need a few more details on the food front mate, far too vague for my liking and some pictures would greatly assist in the evaluation as well. Also, the day of post show eating is required.

Now you’ve dieted and know where your physique stands, what areas for improvement are you looking at?

Again, well done mate – you’ve seen through one of the hardest self inflicted challenges and notched a win on your first outing. Not too many can say that…. oh wait, I can haha.

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[Sam King]

Clare’s layout is different to yours. Putting pull at the start of the rotation gives you an additional day’s recovery before you hit legs so if all recovery proceedings are met, you should be good to go. Ultimately though it all depends on how your body recovers. Some people can only lower load once every 7-10 days so if you fall into that bracket, you’ll need to factor that in.

Another point Clare has made is how many rotations do you have? For example, if you have 2-3 different rotations and plan to follow Pull, Push, Off, Legs Off, Repeat then you can stagger your exercises. For example, pull 1 (say on Monday) could have RDLs and legs could have a lower back loading movement such as squats in legs 1 (Thursday) if you feel recovered. After Legs 1, it’s rest day and then pull again (Saturday) so if you barbell squatted in legs 1, then I wouldn’t lower back load as you wouldn’t be recovered. You don’t have to lower back load every back or leg workout, one rotation may have no direct loading at all.

It’s all down to personal circumstances such as training age, loads that are handled (beginners can get away with lower back loading every workout as they’re typically not strong enough), intensity, volume, any injuries and so forth.

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[Sam King]

yeah i need some long weekends perhaps next year there now during an off season for the older rustic pubs etc too!!
Mum is based in Birmingham too but just drive any distance for a good night or two away no holding back!!! for a night and day id look at tops 90 mins really… but she would go 4+ for a night!! Loves it,
Booked me and the mrs christmas eve get away yesterday actually – towards worcester, so about 45 minutes for me… good enough ????

@reece-saunders nothing better than retreating to a rustic pub after a long day out trekking.

Woah, your mum goes for it haha. Like you I prefer the 90-120 mins drive for a getaway.

Ooo Xmas getaway, lovely stuff. Aside from the copious amounts of food planned, what else is on the cards? How long are you going for? Might not be seeing your mum over Xmas potentially. Then again, she will probably be in Swanage ????

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[Sam King]

Great stuff Lara! Ready in 10 days, holy shizz – can’t wait to see the changes! Love that stage of daily changes, sometimes multiple changes throughout the day. It is nuts how quickly this year has flown by and what a year it has been eh?

Btw how is your wrist now? That was originally the beginning of this log so I wondered if there are any specific movements that may either be out of the question? For example, any gripping exercises like pull or push where the weight is pressing down on the joint?

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