Sam King
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Good luck with the filming today – I’ll warm the hack squat up for you this morning and if you’re lucky, leave a drop of anabolic sweat!
Video topics that might be interesting – dealing with setbacks (injuries included) and being reflective, how to deal with the post show blues, things you wish you knew when starting out, must do movements and overrated exercises and time management to lead a more balanced life (obviously, bodybuilding is never balanced).
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Morning All
Rest day is here and I have this week off work so definitely using this opportunity to get stuff done. Plans on the cards today is stock up on curcumin, sign up to the NPA, send in my comp registration form, book my tan, sort out posing trunks and buy a body hair trimmer. Speaking of body trimmers, tried a wet shave a few weeks back and managed to do my upper half fine. However, managed to take a chunk out of my shin and now have a scar of my futile efforts. Who knew shaving legs could be so complex and the shin was so uneven!? Could pass it off as deadlift scars, however I’m proud of my shite attempt of shaving legs.
Generally going to really relax this week and really inspire myself. Currently working through several videos including Kai Greene, Dorian Yates and Jay Cutler which are always inspiring. Also, Jordan’s session with Phil was amazing – I didn’t realise how articulate he was with his thoughts as he has always had a bad rap. That mindset is on another level, truly motivational. Also working through John Meadows, Scott Stevenson and Dante Trudel’s offerings as well as some podcasts. If anyone has anything that they can highly recommend reading or listening to, then feel free to put it forward.
Have a good day
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Good to hear you got a lot from that experience with Phil. Definitely one of those once in a lifetime opportunities you don’t want to waste, sounds like you fully took advantage. Probably got a few extra pbs with a 7x Mr O looking over.
Food’s still looking nice and high at the moment, very envious haha. Looking at your turkey mince meal/ egg meal, used to have something similar and mix in some spring onions + seasoning – amazing! Literally, herbs and spices during prep are life savers. Almost feels like you’re not eating prep foods and don’t feel deprived. Saw a post a while back where you gave someone culinary advice and boy, it looked good. Any update on the Cooking with Oscar series? Needs a catchy hook – Young’s Yums maybe haha.
Recently the OH made red onion relish – sweetener, red onions, garlic and cider vinegar. Sensational and goes with red meat so well. Goddamn, now I’m hungry!
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Fully agree with the boys and can’t add anything they haven’t already said especially since they’re far more qualified. Refeeds are definitely the way to go if required and your body will thank you as it can better utilise for sessions/recovery. A cheat meal will often impact your digestion for the day (depending on when it is had) and knock off your meal timing.
I currently have a desk job as well, however NEAT is always present. Lunchtime being the prime time as you can get a good 4,000-6,000 steps in. Find pockets of time throughout the day and it soon adds up. Doing 10,000 steps a day sounds really imposing but break that up into chunks over the course of the day.
Keep chipping away bud, you’re doing well.
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Agreed – where the mind goes, the body shall follow. One of the most neglected aspects of training and to be honest, just life in general. Like your muscles, the brain needs to be trained, challenged and constantly exposed to stimuli outside of the comfort zone. Over the years I have found intentionally placing yourself in more unfamiliar situations helps, but like training you need to work up to it. Really hate some ‘insights’ from some videos as you can see they’ve rehearsed a script in their head over and over. Prefer the fly on the fall approach where authenticity leaks through and the true passion comes across. Obviously a topic would be in mind, but it just flows, feeling more organic.
Haha sounds like you had it good as a young un’ then. I literally don’t understand this obsession with gorging on junk foods. Hearing of competitors stuffing their faces with everything in sight immediately post show. Would far rather pick a few nice meals and space them out over a period after the show + enjoy them with the people who have supported me, rather than locking myself away and slipping into a carb coma. Then again, this will be my first show so let’s see haha. Nah, cravings are minimal – far too focused on the end goal.
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In my opinion cheat meals are not needed and basically scratch a mental itch, rather than serve as a metabolism re-ignition or glycogen replenishment. When you’re legit ripped, they may serve a purpose but naturally depends on your goals. Are you dieting for a particular purpose or just to shift some bf?
Also, some details about your training, current diet template and cardio may help in addition to NEAT activity. When you say cardio most days, is that just training days, rest days or if you can fit it in? Cardio is one of those things – needs to be consistent and intense like your training. Any photos as well? You mention it has been over four months and you’ve been losing steadily, but what was your starting point and approx. loss each week?
Agreed with the above – cals seem quite low with the amount of activity and assuming they’re lower on rest days as well. If a cheat meal is essential, this would need to be factored in to your weekly cals otherwise you could be just spinning your wheels and maintaining the same calories every week. Every calorie adds up and a weekly cheat of 1,000-1,500 cals means almost 2lbs of fat that could’ve been lost without it. Add that up over the weeks and it soon stacks up.
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Exactly my friend. Appreciate the simpler things in life. To be honest I love a good spa day and am considering implementing this as part of my stag do next year, bliss.
Nice one, Anth is pure intensity and one of the closest things you’d find to a modern Dorian Yates. Must be a Northern thing but nonetheless you more than hold you own big man. Of course you train intensely yourself!
Love the whole insight into the bodybuilder’s mind. Currently working my way through the old school videos of Kai Greene, Jay Cutler and the likes. A whole other level and the recent Phil Heath video just shows you that these guys are on a completely different planet in terms of thoughts and mentality.
Enjoyed your food challenge with Bug Larry as well. Looked up the burger after and my word, it’s ridiculous! What is the biggest cheat meal or cheat day you have ever had? All the gory details please.
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James – definitely agree with you on the peak contraction on the smith is optimum. Trialled this out in a popular low cost chain gym and the smith went all the way down, killer! Just the smith at my gym doesn’t allow for that as it hits the bottom too soon.
Lara – don’t rub it in haha. Against a wall sounds plausible so may give that a whirl.
Clare – makes perfect sense. Literally visualised the whole set up and could work perfectly.
Thanks All for the responses, much appreciated. Will implement the above and look forward to the additional glute striations + cramped arse coming my way.
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Would love to see a session with John Meadows or Dusty Hanshaw – that’d be something intense. Any thoughts on training with Anth Bailles again?
Have to say that one of your day in the life videos inspired me to do something I have never done – visit a Turkish barber. My gawd, what a service. From start to finish you are made to feel like a king. The male equivalent of getting your nails done… um, it’s fine if you like treating yourself to that too.
As above, looking forward to seeing you start to push up again. All the big benches, squats and deadlifts – literally a human forklift. Aside from the get better all round, are there any specifics you want to improve upon during this offtime?
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Hello mate
Physique is coming on nicely and you seem to be progressing really well, wouldn’t know you had surgery a few months back. Are there any movements that you still don’t perform or are extra cautious with?
Woah, your boy’s growing up quick. Can imagine it’s crazy how quick they grow up. He’s getting to that age where the personality really begins to take shape and interests come out. Sounds like boxing is already on the radar.
Did you ever get down to the bottom of what made you sick for a day a week back? Seems it was literally just a day and then you were back to it.
Tut tut, leading with your ego on the last session haha. Was talking to Clare today and especially in the depths of prep, you want to beat the logbook to really keep hold of the muscle. Unfortunately form can slip a tiny bit so looking forward to after comp starting the rebound right and having a mini reset to assess.
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It is crazy though how much size you have put on in what is considered a short period in bodybuilding. How did you find talking and training alongside Phil Heath? It’s one thing seeing pros on film or in photos, but in person is a completely different story. Remember seeing Ben Pakulski’s calves in the meaty flesh, absolutely nuts.
Injuries are a funny thing. Instinct kicks in and quite often people are not pro-active enough. You can always do something as I’m assuming injuries will take longer to heal when prepping and in a deficit. Body recovers a lot slower from everything including injuries.
The stairmaster is just brutal and quite often find you have to be focused or you trip up the odd step haha. Haha won’t be a fat arse for long – dem glutes will be striated in no time. Then you can add your barbell to make it harder.How did your recent check in with the boss go? Also, what’s the current diet? Last update was 30th June so may be the same, but assuming not.
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just my usual food choices
ground rice / rice flakes
jasmine rice
fruit
rice cakes
cereal
jam/honey
sustain (as im training)protein – eggs, egg white, prawns, whey
fats – eggs, almond butter – minimalI don’t add anything junky – there is no need this is about fueling my body not eating for fun…I don’t even enjoy these days – I care about my placing not about whats on my plate
Exactly the Corinne response I expected! Was just interested if there were any particular sources of carbs you were looking to avoid when introducing high carb days? I’ve heard of 1000g carb ups where someone used potatoes – couldn’t even comprehend that.
Ooo, cereal. Would that be white chocolate coco pops by any chance? Of course, you didn’t enjoy them though – it’s just fuel riiggghhtt? Correct me if I’m wrong, but did you and Jordan use sorbet at one point to get carbs in on high days?
10 sets of 10 on pause squats the week before comp!? Going to need a week for your lower half to recover after that haha. Must be weird that you won’t be training legs until after the comp.
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Cracking session yesterday after my festival experience. Wasn’t expecting too much due to fatigue, however everything progressed and shoulder played ball so very happy. Went down like this:
Lying cable cuff raise
High incline smith press – 90kg x 5, 80.5kg x 10
Incline barbell press – 80kg x 12
Weighted Dip – 50kg x 7, 35kg x 13
Seated cable flye – RP set
One arm pushdown – RP set
Single arm curl – 2 sets
Abs – reverse crunch on decline bench superset with weighted decline crunch x 2So, the smith at Primitive is the heaviest you will ever encounter. I trained at a popular low budget gym a couple of weeks ago as trained at 5am and the smith was the best bit of equipment there. Managed 2 plates on high incline press for 6. Then when I trained at Flex Appeal when visiting Canterbury, managed 110kg for 8 and 100kg for 10. End of the day that smith at Primitive is very humbling and always funny to see people try and load it up – yeah, not going to happen. Switched from the smith incline press though to the barbell this week, just to try it on my shoulder and can press heavier with the free weight variation + doesn’t tweak the shoulder – win win. Dips felt perfect this session – no niggles and the dip station wasn’t swaying around, just a smooth ride.
Today I had to train pull – not ideal, but needs must. Session went down as follows:
Lat activation – banded db pullover superset with straight arm cable pulldown
Hammer strength pulldown – 103.5kg x 8, 92.5kg for 12
Incline supported barbell row – 82.5kg x 12, 73.5 x 15
Neutral pullup – 31.25kg for 1 RP set
Mid back low row – 135kg for 12, 140kg for 9
One arm row – 45kg x 20 each side
Bent over db lateral – 1 x RP set
Seated calve raise – 3 x 15-20So, tried this lat activation variation courtesy of Harry Harris. Felt really good so be sure to trial it out again. Hammer strength pulldown is a very difficult movement and am noticing as bw is lowering + being in a deficit, very hard to progress this movement. Will continue to monitor and if the connection isn’t there, will discuss an alternative. Incline supported bb row felt beautiful. Can really squeeze the movement and no real way to cheat the bar up so burns the lats like crazy. Neutral pullup is still progressing nicely – always been a fan of chins and they have always been a staple in one way or another. Starting to enjoy the low row now. It took a while to learn the machine’s curve as I used to think I need to pull my arms right back, but eventually even without weight there is only so far you can pull the handles back. It was just learning the optimal path and execution to get the most out of it. One arm row felt good – making sure I can feel the lat pulling at the bottom of the movement and not resembling starting up a lawnmower. Really engaged with bent over db laterals now as can really feel the rear delts filling up with blood. Again, this was another movement that took time to perfect and really connect with.
Tomorrow will be a rest day thankfully. Starting to get all of my comp stuff ready – trunks, booking my tan, sending my application in as well as arranging a posing session with Ryan at some point and some deep tissue with Harry.
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Don’t just put 750g of carbs – details haha!!!
Exciting – the final week =)
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If you enjoy the taste and can stomach dairy, then go for it. Great source of casein protein an calcium that’ll see you through the night. Used to blend it up with some chocolate or whey protein, then chug it as can’t quite get on board with the texture. In all fairness, it wasn’t the smoothest creamiest shake haha. Then discovered quark and jumped ship.
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