[Sam King]

Brilliant push session this morning, veeeerrryy happy. Went down like this:

Lying cable cuff raise: 2 x 12-15
Incline hammer press (delt emphasis): 1 x 7-9, 1 x 10-12
Low incline db press: 1 x 12-15
Close grip bench press: 1 x 7-9, 1 x 10-12
Cable crossover: 1 x RP
One arm rope pressdown: 1 x RP
Single arm db preacher: 2 x 8-12
Kneeling cable crunch: 3 x max reps
Seated calf raise: 3 x 10-12

Managed to snag the cable for my cuff raises, no waiting around. Brilliant sets – delts pumped up and an extra rep on both sets.
As mentioned before I do my high incline shoulder press on the incline hammer press. I lower the seat right down and consciously initiate the movement through my delts, contracting throughout. 1st set managed 145kg for 8 reps and 135 for 11 on the second set. An extra rep for each set from last time.
Next up was low incline db press. Have a love/hate relationship, especially if my shoulder decides to flare up. However, managed the 40kg dbs for 14 reps – 2 up from last time. Strange as the leaner I’m getting, the better my shoulder feels. Think I’m consciously just connecting with the movement more and applying the stress to the target muscle more efficiently. That or I’m weak as fack now haha.
Smith was in use by three people so substituted smith close grip for barbell. Was contemplating this from last time so decision was made for me. 80kg for 7 reps on the first and 70kg for 11 on the second. No mind blowing poundages, but felt better than the smith version. Decision made.
Cable crossover felt on point. Being this lean and essentially doing a most muscular against resistance is motivating – striations and veins popping out whilst the chest swells before your eyes. Not worth doing in the offseason haha.
One arm rope pressdowns felt good – tacked on an extra 0.25kg plate this week and added an extra rep to my RP sets so good good. DB preachers felt great as well.
Finished the session with 3 sets of rope crunches and 3 sets of seated calve raises. Worked calves today as ran out of time the previous day and didn’t want to rush them.

Spent the rest of the day on the beach and just chilled with friends. Lots of questions about my show and I think people genuinely want to come and support me, but I haven’t formally asked. Just feel a bit weird going about it ‘hey, want to see in some tiny pants all oiled up’. None of my close friends are into bodybuilding so it’s just my hobby really and didn’t thin anyone would be interested. I guess if people really want to support that individual, no matter what it is then they want to cheer you on.

Prepping for the week ahead tonight and seeing some family, then back to the working week. 3 weeks today and it’s showtime. To anyone reading, hope you’ve had a good weekend.

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[Sam King]

Sam makes a good point, are those Larry Scotts recommendations Sam? i remember he sent measurements to Arnold in the late 90s as the mass monsters started to come in. The message was save our sport. The idea was to limit competitors on size and weight was relevant to bone circumference. It’s ideal for today’s classic but they would have no way to implement those readings, hence why most classic amatuer winners are very small structured lean guys. A heavier frame like myself just ends up looking worse at the current weight limits. The Likes of Arnold, Serge, Franco would never have made the classic weight limits. I would say 70s and 80s is my ideal classic looke, obviously they had less drugs so their physiques looked completely different to todays. The question is are you asking what’s the best classic look to compete in today’s era or whats the best classic look full stop, which will vary from person to.person. There where so many different looks back then that everyone could aspire to look likt someone, Zane, Arnold, Franco, Sergio, Draper, Corney, Robby, all looked very different.

I believe that’s what Greek statue proportions were based on and it’s an algorism. As you’ve already stated, this doesn’t always carry over from paper to the actual physique. Someone with full muscle bellies can get away with being lighter and still wow, however a heavier structure may not look classic even tough they have achieved the perfect proportions. You look at someone like Lee Labrada, Steve Reeves, Frank Zane, Francis Benfatto, Bob Paris and so on. Nobody’s going to put a tape measure to check your exact measurements, however the human eye subconsciously can see the proportions and symmetry. Another way at looking at it is would I like to look like that and would women/men find it attractive? Classic of yesteryear had seemingly more marketable and attainable physiques, they looked healthier, they enjoyed their lives and for the most part were gentlemen. This is what classic bodybuilding means to me, but as Ryan has stated it depends on if you are looking to compete as a classic, that is a different ballgame – x structure, flaring quads, striated glutes and ripped conditioning. As with anything bodybuilding, the term classic is subjective but instantly it defines the idea of throwback to an iconic look and almost retro.

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[Sam King]

Who better than @ryanpetford to answer this. In my opinion, classic V-taper – wide lats, capped shoulders, tiny waist. The posing as well is more artistic rather than crunching out most musculars over and over. Classic is more methodical and more of an extremely long term project, especially with the weight/height factors. For example, your legs may be overdeveloped so you’d prioritise your lagging delts so everything is in line. Very true when you’re at the ceiling of your class if you’re competitive.

Greek statues instantly spring to mind for classic ideals and there is a formula that determines the proportions of a true classic physique. Generally the measurements would be as follows:

Muscle To Bone Ratios:
– Arm size = 252% of wrist size
– Calf size = 192% of ankle size
– Neck Size = 79% of head size
– Chest Size = 148% of hips size
– Waist size = 86% of hips size
– Thigh size = 175% of knee size

Height& weight
5’5″ 160lb
5’6″ 165lb
5’7″ 170lb
5’8″ 175lb – 5lbs for each inch of height until 6 foot
6’0″ 200lb – 6 foot and over, an extra 10lbs per inch
6’1″ 210lb
6’2″ 220lb

Drugs and diet definitely play a big part. If you’re constantly pushing food, the stomach will distend to a degree that will spoil your symmetry and may never recover from. Drugs are usually minimal compared to mass monsters (well, the classic physiques of yesteryear, not so much the open classes). I know Ryan Petford’s diet is quite modest as is his anabolics cycle and he screams classic through and through.

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[Sam King]

hi mate, after a long diet would you reverse diet back to ur surplus calories slowly or to straight into surplus? i mean why use food straight away if u can apply progressive overload in deficit or maintance calories? thanks:)

Hey Tony

As this is my first show, I anticipate that we will taper up to maintenance calories gradually and get the body re-accustomed to a steady increase. Best way to think of it is that you have essentially been depriving/starving your body over a prolonged period of time so if you introduce too many calories too soon, not good. Look at it this way – if you’re buying your favourite food, but the shop informs you that they don’t know when they’re going to get any more in what do you do? A lot of people panic and stockpile, which is essentially what your body will do with the excess calories. It still remembers the deprivation and doesn’t know whether this will happen again. This stockpile can lead to unnecessary fat gain, especially if not kept in check. Sure, some will be glycogen replenishment and water weight which is normal. Being natural means I have to be careful as need to reset my hormone levels gradually.

Gradually after the competition we will likely only increase calories marginally, maybe 200-300 in the form of 50-75g carbs a week. Establish how the body reacts and looks, then either maintain for another week or push on. It’s so difficult as you want to make improvements ASAP, but many neglect this sensitive window and this groundwork is necessary in the long run to start the offseason off on the right foot.

Don’t get me wrong – I’m sure they’ll be a couple of treats after as have a lot of people to catch up with, but I’m not one to go to excess with food. Just a little bit to satisfy my cravings and restore some normality.

Hope that helps bud.

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[Sam King]

Thanks All for your input – much appreciated. Trunks are on the way and you’d better believe I’ll be getting my money’s worth – probably make good housework wear, especially when bending over to clean the skirting boards. Too much info – I’ll leave it there haha.
Thanks again =)

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[Sam King]

Okie doke, been a busy couple of days but made some time to update.

Thursday was check in and although I’m happier with the look, weight hasn’t dropped so there has been a bigger diet change. No formal cardio at the mo, just a fasted power walk for 20 mins on training days and 30 on rest days. Step count remains at 9,000 on training days and 11,000 on rest days. Diet changes as below:

Training Day
Meal 1 – 50g whey, 100g apple, 8g coconut oil + some cinnamon to taste (apple and cinnamon have to go together, no question!)
Intra – 15g pepto pro, 5g creatine, 10g EAA
Meal 2 – 200g chicken, 65g rice
Meal 3 – 200g chicken, 125g sweet potato (added in some mixed veg – courgette, onion, mushrooms, peppers, kale)
Meal 4 – 200g chicken, 20g cashews (salad here – tomato, cucumber, beetroot, red cabbage, spring onion, lettuce)
Meal 5 – 100g 5% mince, 7 egg whites (veggies – broccoli and green beans)
Meal 6 – 1 egg, 10 egg whites

Rest Day
Meal 1 – 1 egg, 10 egg whites (added in some mixed veg – courgette, onion, mushrooms, peppers, kale)
Meal 2 – 200g chicken, 30g rice (added in some mixed veg – courgette, onion, mushrooms, peppers, kale)
Meal 3 – 100g 5% mince, 7 egg whites (added in some mixed veg – courgette, onion, mushrooms, peppers, kale)
Meal 4 – 200g chicken, 20g cashews (salad here – tomato, cucumber, beetroot, red cabbage, spring onion, lettuce)
Meal 5 – 250g chicken, 30 g rice (veggies – broccoli and green beans)
Meal 6 – 1 egg, 10 egg whites

Carbs have been removed from the pre workout perimeter and intra workout. No oats or rice cakes – just bought a load of rice cakes too haha.

So today, legs first thing and as it was my first workout fuelled by an apple was nervous as hell. Also, being 3 weeks and a day out is starting to play with my head. After a mental talk with myself en route to the gym, I stepped through the gym door and a switch was smashed on. Mental focus on point, tiredness gone and a completely different person. Now, maintaining that all day would exhaust me but activating that fight or flight was perfect. Session as follows:

Lying leg curl – 1 x 7-9, 1 x 10-12
Hack Squat – 1 x 10-12, 1 x 6-8
Leg press, paused – 1 x 20
Glute Bridge – 1 x 8-12
Seated ham curl, one leg – 1 x RP
Adductor (frog leg press) – 1 x RP
Hanging leg raise – 2 x max reps
Dual machine curl – 2 x 8-12

Lying leg curl is a Watson model so horrific, however progression was made on both working sets so happy with that.
Hack squat felt on point today – Watson model again, sigh. Managed to add 1.5kg to my first set and an additional six reps so 13.5 this week. Um, brilliant. Still find I’m fighting the machine’s path of motion mind. Stuck with that weight for my second set as find loading drops off considerably when you load this model up. Managed 11.5 reps and my quads were quaking. Finished both sets in the hole, lovely.
Paused leg press in Metroflex conditions truly tests your bravado and cardiovascular capacity. Stuck with the same weight as last time as only managed 16 reps, embarrassing. However, knew I had more this week and somehow managed 18 this time. That 20 is coming.
Glute bridge is feeling much better now I have a better set up. One set and my ass was on fire, brilliant.
Waddled over the seated ham curl and cranked out an RP set for each side. It’s strange – My left leg is stronger, looks better and I have a better connection with whereas my right arm is stronger than my left. I’m some sort of Frankenstein hybrid. Find it weird as I’m right handed and footed. Nonetheless, good sets.
Frog stance on the leg press for the adductors and always nervous when doing this after leg press. However, set felt fantastic in a sadistic ‘holy shit, my adductors are pumped’ sort of way.
Finished the session with vertical leg raises on the captain’s chair and dual machine curls, both progressed. Now for the observant you may have noticed a lack of calf training. Was a bit naughty and did not have time for seated calf raises today as had commitments for today. Calves will be added to tomorrow’s session, lucky me!

Plans for the rest of today are to spoil the other half as she has done so much for me over this prep and continues to do so. Literally a saint, can’t wait to marry my best friend next year. Going to cook her a lovely meal (for 1) and take her to the cinema to finally see Toy Story. It’s the least I can do. So easy to become obsessed with yourself and neglect those around you. In no way is it intentional, nor did I think it would happen to me but the reality is I’m very close to the show so very conscious of every variable that will make or break my first showing. I know a first show is just a chance to get your feet wet and no-one expects much from you as such, but that’s not how I work – all or nothing. I want people to go ‘holy shit, who’s this dude and where’s he come from’. In no way do I like to flaunt my physique i.e. not on Facebook and I don’t have Instagram. Not many people even know I’m on prep as this is just for me and I’m not looking for bragging rights, just want to display my hard years of effort and to prove to myself that I am a bodybuilder. As weird as that sounds, that is what drives me. Sue, sharing you’re on prep gives people an opportunity to offer compliments and in some cases relate to you, so maybe I’m missing out on the community support. However, in my head I would rather keep my group small and focused. Everyone loves to hear that they’re looking good, but anyone can look good standing by themselves. Stand next to someone who has been training just as hard or harder and you may suddenly realise ‘ shit, I got complacent’. I know I am doing everything I can to ensure I belong up there without any doubt, so compliments are taken with a pinch of salt and a polite thank you.

That’s enough ramblings from me, just some thoughts that have been circling my mind. Feels much better to put them down. Really looking forward to these next few weeks. Hope everyone has a lovely weekend.

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[Sam King]

Settling back into work now and liking the daily consistency. Don’t get me wrong – worklife balance is very much in line and I do appreciate having time off, but I’m quite regimented so working alongside my bodybuilding setup. Weird to explain, but makes sense to me.

Yesterday’s session was in the afternoon as had an early start at work so was completely alien to me. Prefer training early in the morning and my body responds much better, but sometimes we have to make do. Plus, it was essentially Metroflex conditions – humid, dry and musty. Nonetheless got it done as follows:

Db lateral raise: 2 x 12-15
High incline db press: 1 x 7-9, 1 x 10-12
Low incline bb press: 1 x 12-15
Dip: 1 x 7-9, 1 x 10-12
Seated cable flye: 1 x RP
D handle pessdown, one arm: 1 x RP
Single arm db curl, seated: 2 x 8-10
Abs – 3 sets

One aspect of training later that I hate is availability of equipment. Unfortunately the cables were being used by a husband and wife tagteam who were doing what appeared to be a full body session on the cables. I substituted db laterals and they felt pretty good, Nowhere near as good as cable raises, but a different stimulus.
Started doing the smith machine high incline, however the bar was sticking throughout reps. Have I ever mentioned I bloody hate that smith machine model!? To compensate, high db incline press was swapped in. Two good hard sets.
Low incline barbell press was next and felt pretty heavy this week. Have noticed my presses have dropped off recently, whereas legs and pull are still progressing. Bound to happen when you’re not far out from a show, so I’ll fight and train as hard as I can.
Dips were really good, great connection and progressed them so happy.
General fluffy stuff went well after and everything is popping out nicely.

Rest day today and another hectic day at work, but managed to get out in the sun during lunch and down the beach after work. Won’t be around for much longer!
Check in tomorrow and very happy with where we are currently at. Will report back when I hear from the bosslady.

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[Sam King]

Hello mate

Not to be a dick, but I’d agree with the above – still a big chunk of fat to come off. If you want to be your best, I’d talk to your coach, re-assess and push back your show. Just casting my eye, you may need up to another 10kg to come off to be in tip top shape to be competitive. The last thing you want to do is try and rush the last two weeks of prep. If you’re not ready a couple of weeks out, no amount of cardio and carb/water manipulation will help. Just need to be a bit leaner.

Can imagine it’s frustrating to spend so long prepping and then change course, but it takes a stronger mindset to make that decision. JP and Corinne have postponed shows because they didn’t feel ready for example, as have plenty of other competitive bodybuilders.

What was your starting bodyweight nine months ago before you started your diet and do you have any pics of that?

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[Sam King]

Sam, at some point no doubt , but that ticks along for me in background on autopilot

Fair enough mate – just wondered if the pro card was still on the table for you in the near future, along with your 400kg deadlift of course!

Joe’s not messing around if he’s training legs already, good boy. So I’m assuming the rest of the year will be used to pack some extra mass onto Joe, but are there any particular areas to focus on or is just a case of more overall mass is needed? A solid 5-10kg and that condition, can you imagine!?

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[Sam King]

Happy Birthday mate – you can officially compete in the Masters division right?

Sounds like a great gym and a good session was had. Funny as I always find legs falls on my birthday too usually.

Never sampled Arab cuisine, but sort of dishes we talking? Tell you what – Lebanese food is amazing. Last had it when me and the OH went to Bath last year. Proper marinated meat on skewers, tagines and brilliant sides. Quite lean food as well, so scratches that itch.

Don’t see any mention of a birthday cake!?

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[Sam King]

Hi Suli
Good to hear it has recovered. To suggest any prevention tips of re-injury, need to know how you sustained it in the first place and what the injury was diagnosed as. Also, other factors would need to be taken into account – training style\frequency, supplementation, assisted\natural etc.
One of the first and foremost bits of advice is to go slow and take your time. Injuries may have appeared to heal but that’s only the surface – so don’t get overzealous. May need to ice the wrist after your workout and supplement with curcumin and fish oils to keep inflammation to a minimum.
When further details are provided, I’m sure someone can provide further guidance.

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[Sam King]

Sounded like a fantastic trip mate – everyone looked their absolute best and represented not only the brand very well, but Team GB. Sure you’ll be getting itchy feet to get back up there and have a crack soon yourself. In the meantime, bet you’re bloody chuffed with the outcomes. Safe travels home

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[Sam King]

Haha I value your input Clare. Enhance my butt cheeks eh? Interesting… Hand in hand with the Ass Blaster 5000, sounds like a winning combo. Yet to understand that statement, hope the training video answers that question when its live.

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[Sam King]

Yesterday was a beautiful rest day, but was absolutely knackered. My body’s at that stage where’s it is tired, however it is doing this to preserve any energy to survive. Nonetheless, steps were adhered to even though I felt like a walking corpse. Nice to catch up with everyone and have a good throw around in the sun. Definitely the fittest now out of everyone with my lighter frame haha.

Did legs this morning with the session going as follows:

Seated ham curl: 1 x 7-9, 1 x 10-12
Barbell paused squat: 1 x 10-12, 1 x 6-8
Sissy smith squat: 1 x 20
Lying leg curl: 1 x RP
Glute bridge: 1 x 8-12
Adductor (frog leg press): 1 x RP
Hanging leg raise: 2 x max reps
Dual cable curl: 2 x 8-12
Standing calve raise: 3 x 10-12

Seated ham always feels better on the second set as my body finds its groove. Really squeezing those fibres as want my hammies dragging on the floor in the side shots.
Paused squats went really well. Squats as a whole, I go way lower than necessary which doesn’t really carry over to paused squats very well. You tend to drive through your legs and lower back going too low. Quads were quaking half way through the sets and weight is going up nicely.
Sissy smith squat is another one that took a while to learn. After playing around with the sissy squat station and moving it further forwards, feels much better on the quads… or worse if you can’t stand the pain. Pouring with sweat by this point.
Unable to do standing leg curls due to the ankle cuffs all being broken. Substituted with the lying leg curl and again, really squeezed throughout the entire movement. This model isn’t the best and the strength curve is horrendous, but still limped away.
Glute bridge is progressing nicely especially after implementing Clare’s tip of using a box against a wall. Ass was on fire after.
Frog stance leg press for the adductors was brutal. Always feels better on this rotation as in my other split, the leg press is done earlier so almost feels like the same motion.
Ended with all of the other little bits and was absolutely trashed.

First day back to work after a fortnight off so tons of catching up to do, but felt kind of good to be back. Give me a few days and may be a different story haha. Hope everyone’s prepared for the upcoming heatwave. 37c in London, but should be slightly cooler living by the coast. Can’t wait for the stuffy nights!

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[Sam King]

Can anyone assist with the above please as hoping to order my itty bitty panties soon – thanks

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