[Sam King]

Hey Oscar
Looking fantastic so far and changes every week look like a brand new physique! Watching the training session with Phil Heath and often got you two mixed up until you were addressed by name haha. In all seriousness though bud, density is top notch and muscle bellies are looking full.

How is your injury doing at the moment? Doesn’t look like it has hindered you too much, if at all. I think people immediately think it’s all over if they tweak something, Almost akin to a racehorse breaking a leg and being put down. 9 times out of ten, the top tier athletes are all suffering from some ailment as they have pushed and continue to push their bodies to the absolute limit. Again, this comes with experience as you know when to back off and when to press on. I’ll never understand when someone complains that an exercise hurts them or injured them, but they continue with usually accompanied with abysmal form haha.

Stairmaster for cardio, great choice. I’ve signed up to a, shall we say, discount gym chain to utilise this machine. Hope you’re doing them Kai Greene style – a bar across your shoulders and lunging up the steps. I was away last week in Canterbury and trained in a gym called Flex Appeal in Tankerton (great gym, check it out if you’re that way). They had a stairmaster but at the top, it had a built in fan – absolute gamechanger.

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[Sam King]

Hey Clare

Interesting to read the transition from immediately post show to where you are now. Injuries appear to be playing ball and you seem to be really enjoying the training. I can imagine the transition is a strange one and you don’t realise how much you’re pushing your body until you ease up a bit, then it catches up. Personally what do you find more difficult – the week before a show (peak week) or the week after?

Was that random street carnival Pride by any chance? Never been, but hear it’s a hoot.

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[Sam King]

My goodness, I survived a music festival in the depths of prep!! I’m by no means the first or last, but proud I stuck it through. However, don’t expect to return at your peak – clammy tents, uneven terrain to sleep on, other people, tons of walking and full on sun every day. Also, silent disco went on from 12:00am until 03:00am and for a silent disco, boy was it loud! I thoroughly enjoyed guessing the songs they were listening to from their stadium decibel level singing. However, it was nice to unwind a little with a group of friends and just be even if meals did involve me having to trek to the middle of the field with two tins of tuna and a can opener.

There was soooo much good food from what I was told and from what I could see. May sound weird, but one of my favourite things to do is browse the menus of each place. It’s the same with anywhere I go and the OH always loves me stopping every few doors to look at a restaurant we’ll never eat at. At the festival there was one place called Pieminister and my good lawd, did it look good. Pie, mash, mushy pies, cheese, crispy shallots and gravy for £8.50 – bargain at a festival. The OH smashed it down while I joined with my tuna and rice cakes. Funnily enough she didn’t want to swap despite my attempts at tempting her. The churros looked divine and generous portions.

The festival itself was really well run. You were allowed to bring your own food and drink, even into the arena areas which is unheard of. The food vendors were reasonably priced for a festival as were drinks. For alcoholic drinks, you needed to give a deposit of £2 so they would give you a reusable cup which looked pretty cool. Then when you went for another drink, you swapped it for a new one. You could tell the difference – no sea of plastic cups strewn across the fields and litter was barely a problem. It was also cashless meaning you had to top up via a wristband. Quite an interesting concept, but definitely sped things up at the stalls/bar. I didn’t use mine, but had it just in case. As for the music itself, absolutely brilliant stuff.

Anyway, lifestory told – back to bodybuilding. 5 weeks today with fatigue and hunger definitely making themselves known. Know it’s going to get more difficult, but I’m not someone to do things by halves so suffering is just part of the process. Still thoroughly enjoying the process though, especially since at this stage you see little changes every other day at least. Checked in with the bosslady this morning so awaiting her verdict. Today’s session will be push so looking forward to that. Shoulder’s stronger than ever and playing ball, so managing to get some good sessions in. Rest of the day – just going to enjoy the weather. Undecided how, but having the New Forrest and Jurassic Coast at your doorstep makes it a bit easier.

Whatever your plans, hope you’re making the most of this beautiful time of year.

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[Sam King]

Hi Sam,

What does a day of eating look like for you?

Hi Isaac

Thanks for dropping by. So, usually it’s just oxygen all day and then a slither of broccoli for dinner. Haha, it’s a bit more generous than that. Food currently stands at:

Training day:
Meal 1: 40g ground rice, 35g apple, 50g protein
Intra: 25g cyclic dextrin, 15g peptopro, 10g EAA
Meal 2 (post workout): 65g rice, 300g chicken, 2 rice cakes, 20g jam
Meal 3: 40g oats, 10g sultanas, 50g protein
Meal 4: 250g chicken, 20g cashews
Meal 5: 200g 5% beef, 3 egg whites
Meal 6: 2 eggs, 10 egg whites

Rest day:
Meal 1: 1 egg, 11 egg whites
Meal 2: 250g chicken
Meal 3: 200g 5% beef, 3 egg whites
Meal 4: 2 x tinned tuna, 4 rice cakes
Meal 5: 250g chicken, 30g rice
Meal 6: 1 egg, 11 egg whites or if 50g whey

I add veggies to all of my meals – broccoli, green beans, courgettes, peppers and mushrooms. One salad a day of spinach, tomatoes, cucumber, spring onions and beetroot. I usually add herbs and spices to all of my cooking. When the meat has finished cooking in the pan, add a splash of water and your chosen herbs and spices to form a paste. Works wonders!

For the last week, I’ve been relying on convenience foods and non perishable sources such as canned tuna, rice cakes and cashews. Due to being away staying with family and then a festival straight after. Amazing what some sugar free ketchup can do to choke down the tuna. Glad to be back into my routine though.

Any other questions, feel free to ask bud =)

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[Sam King]

Ohhhhhhh, it’s on!!

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[Sam King]

Nothing new to the cause here but willpower will ultimately triumph. Look at it this way – think of how many treats you’ve had over the past year, a little deprivation won’t kill you. Making sure your diet isn’t too bland is always good. Personally the only sweet stuff I currently have is sugar free squash, a serving of 0 cal diet soda, 20g jam post workout and flavoured whey mixed into a paste. Ultimately it boils down to how much you want it and especially if you’re prone to bingeing after a speck of sugar, is it worth it? Initially it is difficult to shift your thinking and your body needs to adjust, especially if you’ve had a lot of sugar in your diet. It’s essentially similar to nicotine or crack (the addictive properties – who knows, maybe sugar will be on the black market soon) so your body goes into withdrawal.

Hope you’ve had a chance to read everyone’s responses and are not currently in a sugar induced coma haha.

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[Sam King]

Time to dust off the ol’ log and update – been so busy and not really one to use social media so not really on the internet that much, have to make a conscious effort.

Anywho, 5.5 weeks out and feels weird to be saying I’m competing next month. Had an early check in with the bosslady today so just awaiting my instructions for the week, but very happy with where we’re at. Happy, but by no means content. Striations starting to appear in the glutes so will be hollowing those bad boys out. Noticed that sitting down for too long hurts now so seems the diet is working haha. BW wise I’m hovering at 76kg with the waist around 70cm. Nothing is fitting me at all at the moment. Most of my clothes look like a girlfriend who has borrowed her boyfriend’s baggy comfort clothes. Still can’t find anything to fit the legs mind. Even in prep the struggle continues…

So, I’ve just got back from a few days in Canterbury visiting family and it was lovely. Prep was obviously adhered too, but missed out on so much – homemade sausage rolls, cheesecake, gnocchi, croissants, meals from a place called Saint Smokeys (amazing chicken) and baguettes from the No Name Shop in Sandwich (absolutely amazing authentic French deli). Managed to fit in some sessions at Flex Appeal gym in Tankerton which is a great gym and it was even better than I remember from last year. Tons of great equipment (two very decent smith machines) – wanted to smuggle one back to Primitive. Loads of Life Fitness, Cybex and Hammer strength + a stepmill that had a fan at the top, splendid! The gym is owned by Dennis Oakes and that old school vibe was present. Everyone was really nice in there as well and you could tell there was a community. Managed a push and pull session in there – tried not to get too carried away with additional movements, but as I’m only there once a year I had to play with some of the kit. Compare this to my session at a popular budget gym chain on Saturday morning – started off with the leg curl. Absolutely horrendous – clearly the engineer has no ideas of human biomechanics or ideal strength curves. Plus, the padding was so painful on my quads – it was rock solid. Smith squats were fine and could load up. Leg press was horrendous – ROM was poor, even with the safety catches off. The adductor however absolutely kicked my ass. I’ve had DOMs all week from one RP set. Think they’ll be ready to roll just in time for tomorrow though. Just the overall atmosphere in those gyms and lack of respect towards equipment depressed me. Usually use it for cardio where required and they have a stepmill, but needs must that day.

In terms of today, just going to get some bits and bobs together as going to a festival. Managed to get some free VIP tickets so heading there tomorrow. Train first thing in the morning, pack up my meals for the day and then take loads of non-perishable items to keep on plan. Coming back on Saturday afternoon so I can get back into the routine as this week has been busy busy. Quite anxious about the camping side and being out of my comfort zone, but we have a good group going so know I would kick myself if I missed out. I don’t drink so that’s not an issue, just the training and cardio side of things. I’m sure it’ll all be fine.

Hmm, think I’ve made up for 3 weeks of non activity. Going to make more of a conscious effort to post in the final lead up to comp day. For now, anyone who is reading this thank you and hope you have a smashing day.

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[Sam King]

Currently in Canterbury visiting family. Always have a lovely time and plenty of opportunities to get your NEAT in, if not go over a bit. Sandwich is very nice. A lovely French deli called No Name Shop – some of the most authentic and delicious ingredients you have ever had. My OH described her goats cheese and red pepper baguette – just as good as eating it, minus the calories. Just as good right? Right!? ????

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[Sam King]

To add to all of the above, holding the stretch at the bottom and top is key. From our daily activities, the calves are used to working in the mid range which unfortunately resembles most people’s training for calves if at all.
Holding the bottom stretch after your last set is brilliant. Build that up to 2-3 minutes and that’ll help stretch the fascia.
You could try holding the peak of the rep for 5 secs and then the bottom for 5 sets – that’s 1 rep. Then finish with big stretch after.

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[Sam King]

Foot placement can be a massive factor. To emphasise the quads, a lot of people place their feet really low on the platform. This excessive ROM can stress the tendons more than the quads. Personally mid platform will hit the quads perfectly or just below. Your quads and knees will thank you!

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[Sam King]

For sake of variety, I add in the stairmaster. Currently train in the morning and cardio in the evening – did legs yesterday in the morning and stairmaster in the evening. Tiring with achy legs for sure, but I’m still progressing and legs are still full. Naturally this will vary from individual to individual.

Remember reading articles with Kai Greene where he would spend 45 mind before a leg workout on the stairmaster and a bar across his shoulders. Probably wouldn’t deck haha.

Any reason why stairs are required? As long as you get your heart rate up, can’t see why any piece won’t work. elliptical trainer and rower are my other options. End of the day, you’ll find out what works for you bud.

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[Sam King]

Think you should put more vague posts like ‘things can’t get worse’ or ‘should I, shouldn’t I’. Then when people ask, just reply ‘I’ll inbox you hun’. That’s the way to do it!

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[Sam King]

Agree with Chris Hemsworth or at the very least Liam. Love Chris Pratt and can see why they chose him, but still not convinced yet. Also, James Woods should’ve been cast as Hades.

Crazy strength on the high incline! If I remember rightly, did you get 40kg dbs for a good set a lil while back? Please don’t make me look back through your log ????

No doubt you’ll be putting the work in over this week, but what’s new? Whatever the verdict is on 24th, so be it – we’re with you every step of the way! ????

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[Sam King]

Make sure you time it for a leg day – bring out the Platz workout, 20 sets of squats for 10! Knowing Harry, his hip will be playing up that day..

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[Sam King]

MORNING EVERYONE

Saturday 15t june is here

any plans for anyone? day trips? cinema? meal out? enlighten me

Read my log and you’ll find out ????

Will be taking my mum to a lovely tearoom called the Courtyard near Poole Quay. Have you ever been? Then just catching up with friends tonight. The OH is away for the weekend so a nice holiday apart ????

Reading your log reminds me I still need to see Aladdin. One of my favourite films. Been holding off as the original was a large chunk of my childhood. Have you seen the rumours regarding Hercules!?! Danny Devito to reprise his role as well.

What’s on the agenda for you?

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