[Sam King]

Lots of good progress has been made so far and you seem to have a grasp of the basics, so nice work mate.

Looking at your split, there is definitely room for improvement but before putting suggestions out there just a few questions:

Upper 1:
– Two variations of the incline press. Any reason for this Personally, I’d pick one and substitute the other for a flat press if required. I don’t see the merit in having two similar movements in the same workout, even if upper chest was a priority.
– What are you doing the cable pulls for? Is this the variation where you’re pulling towards your face? If so, I’d say majoring in the minors there as primarily going to hit the rear delts. I’d substitute for a row variation.
– The end of the workout seems quite taxing and it sounds as though total fatigue is the goal. However, that is a lot of isolation movements. Yeah you will get a mad pump and fatigue + DOMs the next week but seems a lot of effort for what may yield little returns in comparison to primarily focusing on the big lifts.

Lower 1:
– Squats – pick either standard or paused unless there is a specific reason you need to include both. If not, I’d include a hack squat or leg press variation.
– Overall, leg sessions have dramatically lower volume than the upper session. Generally, upper can take longer than lower on this type of split but it still appears to have a massive difference.

Upper 2:
– Like the above, why two OH presses?
– A lot of supersets and unnecessary movements like upper 1.

Lower 2:
– Deadlifts and Romanians in the same workout may work short term, but when you’re at the peak of what your body can handle the lower back may not adequately recover. I’d pick just one and add a hamstring curl in place of the other.

Upper 3:
– Looking at the exercise set up, it appears like this is an arm orientated day even though it says upper. By the time you get to chest and back, must be nothing left to give. I’d definitely look at re-jigging this session to focus on chest or back first. Maybe back first as chest is first in rotation 1, shoulders in 2.

Lower 3:
– Abs? Assuming this isn’t it?

Good to see you’ve identified legs are a strength and upper requires priority, however at this point in your development and judging by your stats everything is still a priority. Legs are so important and the carry over to upper are ten fold. True, you won’t grow your chest directly from squatting however the bodyweight you will add will thicken the physique all over. Unless you’re a highly competitive bodybuilder, prioritisation is not required – everything is a priority.

You mention you take 1-2 days off when you feel beat up? How often does that occur and how often do you take a proper break from the gym i.e. a week off? I’m not a fan of deloads either, however ample rest is important.

So what is the overall goal down the road? Are you looking to take the competitive route, aim to be the best possible you or currently undecided?

Instagram: samking104

[Sam King]

Blimey mate, crushing the scales at the moment! How are you feeling in yourself carrying the extra weight?

180kg BOR? Bent over row I’m guessing? Very old school and not a movement you really see anymore as everyone focuses on Hammer strength rows. I absolutely love doing barbell rows but supported on a bench with a slight incline. Obviously you lose out on the lower back loading to a larger degree and depending on how you row, the isometric hold on the hamstrings when you maintain the position. On the back of that, what is your execution of the row? Are you a Pendlay stance (strict, torso parallel to the ground), a Yates rower (almost upright) or somewhere in-between?

Oooo, hotel breakfast. I do hope you’ll provide far more details in your next post… Details are very important haha 😉

Instagram: samking104

[Sam King]

Second session yesterday and it was a push setup. Outlined as below:

Seated cuff raise: 2 x 12-15
High incline db press: 1 x 8-10, 1 x 10-12
Incline barbell bench: 1 x 12-15
Dip: 1 x 7-9, 1 x 10-12
Seated cable flye: 1 x 15
Single arm d handle pressdown: 1 x 15 each side
Single arm dumbbell curl: 2 x 8-10
Abs: 3 sets

Kicked off with the seated cuff raise and from the off, could feel my delts swelling. I don’t care what anyone says – you can never have enough delts, apart from the anterior but the medial and posterior always need more meat. First set I added on an extra 0.25kg and managed to match my reps from the last session so very happy. Second set I decided to stick with the same weight as last time and managed an additional rep. So far, so good.
High incline db press followed with 40kg for 8 reps and 34kg for 13 reps. First set I matched from the last session, second set saw an extra rep. Good stuff. I’m thinking of maybe substituting the high incline barbell press as progression is going to get tough. Next jump up for the dbs is to the 45kgs – a 5kg jump each side is massive for a chest dominant move, let alone an OH press. Smith is a bit naff as hit and miss each time you use it.
Incline barbell press – 81kg for 10 reps and 70.5kg for 15 reps. Threw in a second set to see if there is any additional benefit. Felt pretty good as the second set felt perfect, almost as if the first set had primed it. May keep it in for now until I notice a diminish on returns.
Weighted Dip was a bit of a Rain Man scenario with regards to weight. Obviously you’re heaving your own bodyweight up and down, along with anything else you’ve strapped along for the ride. I settled on sticking to the same weight so set 1 was 51.75kg for 6 reps and 38kg for 12. Now, on paper I lost a rep from each set however I’m a few kilos heavier than when I last did them. Not going to overthink, but something to bear in mind especially when bulking and cutting as performance can seemingly increase/decrease depending on bodyweight.
All the fluffy stuff to follow and everything felt good.

Overall, not a bad first push session back with lots to think about.

Spent the rest of the day enjoying the weather and took the OH crabbing. Two grown adults surrounded by loads of children and families – yeah we’re big kids at heart. Then went out in the evening for a friend’s birthday and went to the local quirky pubs. Treated myself to a Pepsi Max in one of the stops, it was a birthday celebration after all. Was great to catch up with the everyone.

Today’s plan is to train pull, then go to a bbq. I hate training 3 on, however tomorrow is a Bank Holiday and the gym’s open 9-3 with me working 9-5 so that’s a no go. I could train at a certain commercial chain or take an additional rest day, but both don’t appeal to me. Want to get it done! Deadlifts are back in for a bit so really looking forward to it.

Going to make a decision by Wednesday whether I am going to prep for the Championships in October. Now I’m a bit more with it and not led by adrenaline/fatigue, I feel I can make a better informed decision weighing up the pros and cons then committing to my decision. Watch this space!!

Anywho, hope everyone has been having a splendid weekend and training is going well.

Instagram: samking104

[Sam King]

Yeah the Tesco 4 pack deffo ain’t the best, muffin stop sounds good lol.
Well I went for the same one lol
It was good so can’t complain mate.

Tesco!? That’s a bit high end – my four pack was from Aldi. Soooo dry!

Fair play, sticking to what you know. Nothing worse than when you get a slight refeed and you pick something different, but feel as though you wasted it because the new choice was a disappointment. Like when you go out for a meal and decide to try something different. Most of the time I regret doing that haha.

How are you finding your training at the moment this deep into prep? Formal cardio still in the mix or just regulating with NEAT?

Instagram: samking104

[Sam King]

Last deload complete – whoop whoop! Time to get nasty again.

So what variation of deadlift are you doing at the moment? Going to be interesting to see how they progress with the increased volume and reps in reserve.

Right, questions

1) Bagels – which is your favourite type and which do you prefer filling wise: savoury or sweet?
2) Fudge – I seen you mention this before in your log… I think, but what would be your favourite type? Tried Lemon Meringue on Monday – divine!
3) Favourite cakey goodness product and from which provider?
4) Marmite infused foods such as peanut butter, cheese, fudge – yay or nay?
5) Most overrated film of all time
6) Most underrated film of all time
7) Someone leaves their weights on the machine/bar that you want. You can probably lift it better or with more, but you’ve just started and it’s the principle that counts. How do you approach it?
8) What’s the one thing you wish you could bake/cook, but have never attempted it or maybe you have but it went wrong?

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[Sam King]

Uh oh, grump grump Oscar coming up haha. To be fair – these two weeks will fly by and most people do not realise how much you can with so little fuelling you. The human body and mind are capable of far greater things than most can imagine. Your level of focus and determination will ensure that!

Any movements beginning to drop off or that you really have to dig in to progress currently?

Instagram: samking104

[Sam King]

[/quote]
Hey Sam ! Today was a really great pull session and these two days where though (low calories, too much time ) but def worth it !
The wardrobe is SO COOL a big mirror in our home office could not ask for more during prep
You will def have a great leg session tomorrow, which exercises are planned ?
Btw I also train legs tomorrow [/quote]

Hi Lara

Low calories are no excuse – if you want it, you will get it! You know the TrainedbyJP mantra by now.

I trained legs yesterday as that was my first day back. Full breakdown in the log of course 😉 but a really good session – hacks and leg press were the main compounds. I have a Watson hack squat at my gym, terrible machine haha. How did your leg session go today?

So this new wardrobe sounds like an absolute game changer! Might want to keep it to yourself, lest your rival competitors catch on.

Instagram: samking104

[Sam King]

Having a wicked time out here In barca, it’s such a lovely city – we’re off to the international fitness summit today which should be fun! And tomorrow I think we’re going to do some exploring and visit the cathedral which looks phenomenal loving the paella out here. All sorts of gains haha

Good to hear buddy – when are you due to return?

All sorts of gains? Primarily glycogen, water and fat then 😉 haha. What’s the guidelines on off season refeeds or off plan meals this time around?

Instagram: samking104

[Sam King]

Sam King wrote:

I’m a gas engineer mate, it pays the bills lol

Got the muffin from a coffee shop I go to, seen them before and thought they looked good so when Corinne added a muffin pre workout I knew where I was going

Job’s a job and as you said, pays the bills. How does it fit in with a bodybuilding lifestyle?

Haha you’d done your research then! Were there any other contenders or was it a straight forward choice?
____________________________

Comp history:

NPA South West 18th August 2019

– 1st: NPA South West 2019 Novice 1st Place

– NPA South West 2019 Best Male 1st Timers

– NPA South West 2019 Best Transformation Male

________________________________________________________________

Lifetime natural – first show 18th August 2019.

Journal – Road to First Comp

It fits in fine I train after work, normally finish about 4pm so train at 6.

Not sure about other muffins tbf, I’ve got a dilemma today because Corinne has given me the same food for today haha
Do I buy the same or try something different lol[/quote]

Oooo, decisions decisions. Had the same scenario, except I bought a packet of 4 from the supermarket. Really under delivered as didn’t think it through. If there’s a next time, I will be getting my muffin fix from Muffin Stop.

Whatever you decide to go for, I’m here for you during this vulnerable time and fully support whichever delectable treat you decide to opt for. In either case, I want a photo and review again haha.

Instagram: samking104

[Sam King]

Right then, nearly a week post comp and everything is feeling much better. Sleep is back on point and diet back in place – hoo-ray, I have structure!!

First day back in the gym yesterday and it was my first legs session in a fortnight so naturally I was nervous. Session as follows:

Lying ham curl: 1 x7-9, 1 x 10-12
Hack Squat: 2 x 10-12
Paused leg press: 1 x 20
Glute bridge: 1 x 8-12
Single seated ham curl: 1 x12-15 each side
Adductor (Frog leg press): 1 x 12-15
Hanging leg raise: 2 x max BW sets
Dual machine curl: 2 x 8-10
Seated calve raise: 3 x 10-12

Felt surreal stepping back into the gym and to add to the pressure, it was one of my hardest sessions. Back of my head I had my excuses lined up ‘you only competed five days ago… load will slightly drop off due to not training them for 2 weeks… your body’s still recovering etc. Quite quickly, I shut those thoughts off and instead utilised that doubt to fuel the session. I’ll prove everyone wrong, most of all myself.
Kicked off with the ol’ lying leg curl – first set was with 36kg for 11 reps and 33kg for 17 reps. First set managed to get an extra 0.5kg and match the reps from last session, 2nd set was same weight but one extra rep – happy happy so far.
Hack Squat…. urrrgggghhh. Literally the warm ups were making my quads ache. That sense of doubt started to sink in ‘you’re not fully recovered… ease off a bit..’ Before I knew it I had 105kg on there and did 15 reps on the first set, followed by 95kg for 20 reps. Doubt quashed – same weight as last time for the first set but an extra rep. 2nd set however I did 80kg for 28 last time so 95kg for 20, hmmm. I’ll take that as progression!
Paused leg press was feeling good during the warm ups, but then the working set came and as soon as I took the safeties off, fack! This was going to be a long set. Took 325kg for 17 reps and felt like the longest set in the world. An extra 2.5kg on the leg press, however 2 reps lost. I’ll stick to this for next time.
Glute bridge saw 126kg for 13 reps – an extra kilo, same reps as last time. Single leg curl whacked on an additional 1.25kg (ballsy, I know) and only lost a rep so not too shabby.
Frog stance leg press felt disgusting today, but got it done. An extra 5kg was added so lost a few reps, but I’ll stick to this for next time. Hanging leg raises weren’t too shabby however getting to the point where reps are getting high so will look at really squeezing and holding the peak contraction.
Dual machine curl went well and seated calf raises – shoes off of course for the raises!

Overall, a good session to break me back in. Looking forward to a few sessions down the road and progressing these numbers again.

Push session on the cards today so will see what I can bring to the table.

Instagram: samking104

[Sam King]

I’m a gas engineer mate, it pays the bills lol

Got the muffin from a coffee shop I go to, seen them before and thought they looked good so when Corinne added a muffin pre workout I knew where I was going

Job’s a job and as you said, pays the bills. How does it fit in with a bodybuilding lifestyle?

Haha you’d done your research then! Were there any other contenders or was it a straight forward choice?

Instagram: samking104

[Sam King]

See pic of the Nutella muffin
I’ve not totally decided but I might give the unicorn bagel burger a go, but with an extra patty lol.
You can build your own there so might do that.

Well it’s 2 weeks on Sunday so I will see what the week coming is like, just need to plod on.

Got 1 day off before and 1 day after lol, I’m self employed so can’t really take too much time off unfortunately.

Looks like a good choice mate, although they all do ????

That’s it – keep your head down and focused on the end result. Looking forward to seeing the end result.

Fair dos – making money comes before bodybuilding. What do you do for a living?

Bet that muffin was gooood. Where did you get it from? Also, how did you say it? You can tell a lot about a person by the manner in which they approach a muffin.

Instagram: samking104

[Sam King]

@samking104 hey Sam thanks for the reply man

I’ve based it on the JP post on his insta, warm up sets then a all out set where I aim for 5-7 reps then a backpff set where I aim for 12-15 reps

I’ve been doing it for about 6-7 weeks now, I have 3 rotations mon/wed/fri

Feeling bloody good seeing my numbers increase each week wether it be one extra rep or more weight

Started at 74.7kg on the 17th July and I’m currently sitting at 79.4kg, I’ve got a coach doing my nutrition and I’m doing my training myself

Nice set up James, looks like you’ve thought it out. 6-7 weeks is a good point to assess how it is working and from the sounds of it, everything is working very well. Fantastic you’re progressing as that’s the aim of the game. One of the best feelings is 1 extra rep and extra weight, beautiful.

Keep up the good work mate!

Instagram: samking104

[Sam King]

Sam King wrote:

I bloody hate deload weeks. I’d rather just have a week away from the gym. Find it very difficult to back off and besides, gives your body a chance to properly recover. Absence also makes the heart grow fonder.

How did the deads go yesterday? Like you, I prefer conventional over stuff legged. Well, I like Yates style which I guess is a hybrid between the movements.

When’s the getaway matey? Definitely have to indulge in the authentic local cuisine. Get stuck in to the tapas too!I

Have you put on that 5kg of muscle yet!?
____________________________

Comp history:

NPA South West 18th August 2019

– 1st: NPA South West 2019 Novice 1st Place

– NPA South West 2019 Best Male 1st Timers

– NPA South West 2019 Best Transformation Male

________________________________________________________________

Lifetime natural – first show 18th August 2019.

Journal – Road to First Comp

Hey bud yeah fully agree my man. Tbh I’ve never had a deload in my life ha.

Dead’s were great. Had some fun and pushed some weight, worked up to 280, then 220 for 2 work sets.

We’re off to Barcelona tomorrow my man! Buzzing mate! Haha 5kg is coming slowly

Hah glad I’m not the only one!

Nice deadlift sets for a man with a bad back. Absolutely love deads and looking forward to getting them back in.

I’m assuming you’re currently in a paella coma currently haha? Hope you’re enjoying your downtime with the OH.

Instagram: samking104

[Sam King]

Sam King wrote:

Damn Oscar, can’t believe it’s 2 and a half weeks to go! looking on point my man. Always good when cardio is dropped – no excuses for your density/leg day now!

In terms of your treatments, are there any that you will omit one week out from the show or will there be some that are more frequent maybe?

____________________________

Comp history:

NPA South West 18th August 2019

– 1st: NPA South West 2019 Novice 1st Place

– NPA South West 2019 Best Male 1st Timers

– NPA South West 2019 Best Transformation Male

________________________________________________________________

Lifetime natural – first show 18th August 2019.

Journal – Road to First Comp

Thank you Sam..Jordan is happy so I am happy..
DENSITY/LEG DAY smashed today even getting a PB on the top set .
So yes I’m starting to reap the rewards of cardio being dropped. As it also means I’m also getting an extra hour in bed.
No my treatments will go all the way to peak week. We work on a lot of things..muscle separation , draining , mobility which will cross over and affect posing, fascial release which will also help in making my muscle not only look symmetrical by releasing knots and all that.

Damn right Jordan should be happy! Definitely resembling a mini Shaun Joseph Tavernier or Roc Shabazz now haha.

Still smashing out deadlifts this close out – I take my hat off to you! Reckon you’ll be able to push to the magic 300 mark once in full blown offseason?

Obviously the amount of treatments you get can quickly mount up and for a lot of people, they can’t justify the cost although they’re aware of the benefits. Don’t have to answer, but on average what would you say your weekly spend on recovery treatments is currently?

Two hours of posing? Jeez, no cardio required that day! Any shots that are currently a priority or that you find difficult to nail consistently?

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