Sam King
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Good log so far Louis. Looks like you’ve caught the bug and have made some great progress so far.
I’d be inclined to say a mini cut may be on the cards soon, especially if you’re natural. Reason being there will be a point of diminishing returns so for every pound of muscle, you’ll likely gain 3-5 pounds of fat. Obviously all of this fat has got to come off for the stage and the longer you’re in a deficit, the more likely you’ll lose muscle along the way. Worst case scenario is you’ll lose most of the muscle you built so you’ll essentially look the same or sometimes worse. As well, insulin sensitivity will blunt and there are loads of any negatives. It’s a very tricky line and ultimately the decision is down to you. A mini cut is literally that – a small timeframe of 4-8 weeks of tidying up and re-comping, so be over before you know it. When you continue to push on with food, it can sometimes be false progress. Your weights are increasing, but then so is your bodyweight and bodyfat so you have better leverages. Technically you’re able to lift more, implying muscle gain but unfortunately not 100% the truth.
I do mini cuts quite often to be mindful of my composition and I grow no problem. You look and feel miles better. Currently prepping for a comp and it is making life miles easier being within striking distance of comp weight. Don’t get me wrong, it will be hard but there won’t be two hour cardio sessions a day or zero carbs on leg days.
Hope it’s useful advice from a personal perspective as a lifetime natural. If you do choose to push on, how much longer are you planning on doing it?
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Looks like a massive debate has erupted here – much more interesting than the Brexit debate! So, biscuits – I’m vastly underqualified to give an opinion on such an important subject matter and late to the party, but I’ll try. Definition of a biscuit on Google is ‘a term used for a variety of primarily flour-based baked food products.’ Hmmm, doesn’t really help.’ I wouldn’t class penguins, clubs and the like as chocolate bars because they’re individually wrapped. Technically a yo-yo (mint ones were amazing) are individually wrapped and although not the conventional shape of a bar, I’d class them as a biscuit. But then again, I wouldn’t put penguin bars in a biscuit tin (if I owned one).
Quite a big debate. Almost on par with how do you do eat your scones – jam first or clotted cream? Either way’s fine by me. Or what would you call a circular piece of a dough, a roll, bap, cob and so on? For the record, it’s a roll =)
Enjoy your spa day! LOVE a good spa. Even planning on doing it as part of my stag do, <ahem>. Haha wish you were having a lazy day? Think a spa and dinner is the definition of a lazy day, but yeah it’s the travel that isn’t relaxing so know what you mean. I’m sure the treatments and Jacuzzi will be worth it! Careful of the snow out there – we had a cm or two the other day!!!
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Great pull session yesterday. Managed to brave the great Dorset snow of 2019 and make it to my session. Enroute it was a different world out there – a Mad Max scenario in a Winter Wonderland, fighting over bread and milk. Nah, it was only a couple of cm at most but everyone loses their mind and the temptation to hide away with a hot chocolate (all the trimmings) and some movies is very tempting for most.
Managed to crank out 9 reps with 30kg on neutral chins so happy with that. 10 coming up next time. Hit a bit of posing yesterday and happy with how everything is falling into place so far. Everyone else was layered up and there was me in my pants, pale as the snow, hitting some awkward ‘poses’ in the corner. To be honest, it’s not horrendous – just need some tweaks to fit my physique and get the lats to pop more. Rear and front lat spread are the hardest, as need to learn to really push my lats out and open up. Stretching, deep tissue and practise should help.
Push session today – on the menu is hammer machine incline press, flat smith and dips as the primary movements. On the incline last week managed 142.5kg for 7 and 130kg for 12 so should be able to reach 8 on my first set with maybe an extra 0.5kg as well. Second set loading I should be able to whack on an extra kilo or two. Should be the same for dips as well.
Rest of the day comprises of boring adult chores and then just meeting up with friends. Going to watch Unbreakable at some point and probably fit in some more of my game Bloodborne – now I’ve got my system down, the game’s not quite as punishing.
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Yay, your first TrainedbyJP video! How did it feel having the camera on you during your most intimate moments? I personally think when you’re grinding out those last few reps, this is an intimate moment and shouldn’t be viewed by others generally haha. I’m weird like that.
Looks like your sissy squat has exploded in terms of overload, good work! Are you still banding the hack squat? Got a few people who’ve asked me about them and started copying me now. Means more wear and tear on the bands, nooooo. I’ll take it as a compliment they want to copy though haha. In the video, looks like you’ve finally embraced the reduced volume. I remember when I spoke to you last year and we were both a bit apprehensive, but now I couldn’t imagine doing anymore – guessing you’re the same?
Looking good in your photos. I can still see a faint glimmer of ab when I turn my brightness right up and zoom in! Nah, you’re looking in a very good place at the moment. You can see everything’s there so when the time comes to really drop the hammer, going to be good.
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Hello mate, who knew you looked so good in film eh? Almost a Primitive Schwarzenegger! Could see Scott trying to sneak his face in the background, pretty sure I saw him holding a banner advertising his business – shameless.
So, I noticed Clare exposed the world to the worst lying leg curl in the world. Couldn’t just hide it for a day or put an out of order on it – know how much Jordan and Corinne hate it haha. At least the seated hammer came in later.
Also, where was your full TrainedbyJP kit – t-shirt, shorts, hat, scarf and flip flops!?
Good session though Ryan. Went through a phase of doing banded dips a while back and they are funky. A lot of people assume you can’t even do bw dips when they see a band, however the band in this case is obviously overloading the concentric – nasty stuff. In your opinion are there any overrated movements for chest that either have no little to no return win terms of risk vs reward or generally have better substitutes? Hell, same question to any exercise.
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So rest day and check in today. As predicted, food’s dropped a touch so on the right track. Around the 14 week mark now with both myself and Corinne really happy with progress so far. I’m not a carb depleted grump grump yet!
Pull day tomorrow with it being my least intensive session, meaning no real lower back loading aka deadlifts or rack pulls. Still, it destroys me in other ways so look forward to the fatigue and DOMs after. Should crack out 30kg neutral chins tomorrow – really clicking with them again. Aside from work today, will be doing the food shop tonight and some more wedding planning. Think I’m weird, but I love going food shopping. Just love food in general! Whenever we go away, I’m always researching places to eat in advance.
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I’m sorry, but pineapple does NOT have any place in a savoury meal.. Never understood sticking fruit on top of a pizza, so we’ll have to disagree there! haha.
I always look forward to my Greek Yoghurt, Vanilla whey and Almond Butter.. it’s a killer as the Almond butter allowance decreases into prep though and I’m spooning a measly teaspoon out of a kg tub of the stuff! (Willpower is strong here!)
I don’t think there are any of my meals I don’t like, especially at the moment where my food amount is still high. As the hunger gets real into prep, I just miss the quantity, but never get fed up of what I eat tbh. You’re a little more creative in your meal creations than me though.. I’m very much cook it and stick it on a plate, add some salt and maybe a sprinkling of chilli flakes or cinnamon and voila!
Are you saying you’ve never had a grape pizza before!? Don’t mind fruit with meat. What about cranberry sauce with your Xmas dinner?
Greek yoghurt is always a stellar choice. Equivalent of a bodybuilding pudding with the exception of whey and a touch of water made into a paste in a pinch. I like nut butters, but not fussed on the quantity haha. Handy as a lot of people see one teaspoon to mean one heaped teaspoon, which can rack up the extra cals quickly. Prefer weight out to the gram to be sure.
I’m not really that creative most of the time. Usually salt, pepper and the lightest splatter of bbq sauce (around 3-5g). Occasionally make a passata based curry with my chicken and rice. Eat most of my meals cold to be honest. Haha just like Corinne – add cinnamon to everything. Adding to eggs yet?
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Hey Sam.. Sounds like you’re getting on well with this prep. Still some strength gains being made, which is good to see. I’m with you on the rest day front.. I actually look forward to them now!
What’s the one meal in your current diet that you look forward to each day? There’s usually always one that I get most excited about and hope never gets dropped!Hi Clare
Yup happy with everything so far. Give it another few weeks and could be a different story haha. Yup, I see rest days just as necessary as training if not more sometimes. Gives my mind and body a chance to reset.Ooo that is a tough one. I’d say my daily takeaway burger and fries… I’m joking of course. I’m afraid to say as Corinne may take it away if she reads this! Rude not to answer though. Currently one of my rest meals is chicken, pineapple and cashew nuts. Cook it up with some peppers and onions. Almost like a sweet and sour dish without the cals. Also into making katsu curry sauce – lots of flavour and no cals. Couple of my old favourite meals was chicken, pesto and cheese. The other was a chicken bagel with avocado – simple meals, but tasty.
How about yourself? Also, I’ll flip the question on its head – what meal do you not look forward to?
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This morning’s leg session was very good. Quads were still a bit sensitive and perhaps not fully recovered, but progression was made. Absolutely loving the frog stance on the leg press for the adductors. If you don’t have an adductor, highly recommend this as a substitute.
Check in tomorrow. Haven’t really monitored weight this week so tomorrow’s weigh in will be a surprise. Expecting my weight to maybe have slightly increased and leveled out from last week. Big drop last week was attributed to illness, so weight loss was inevitable. I’m anticipating a slight deficit to be made to the macros, but that’s all down to the Boss.
Rest day tomorrow – sense I’m going to need it after today’s session. How I ever did 3 on, 1 off for so long is a mystery to me. I’m sure there will be a time and a place for it, but with the current rotation I’m be ruined after a couple of weeks.
Hope everyone’s smashing their goals!
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That a boy. One of those things I neglected when younger, but worth every penny. Enjoy the pain of it, almost a release. Never had the calves done though, so may be a different story…
Yup, push the body too far and it will fight back. Whether from injury, illness or deep in prep. Want to push through and add more when things stop working. Always backfires. I think cardio is one of the main culprits along with excessive training volume. If 2 sets is good, 3 or 4 must be even better! Never that simple. Good ol human biology.
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haha Sam, Yer i blaim the photographer. Well i did have some special request for penis shots so im considering it.
Yeah I’m still waiting for those photos please mate ???? some real interesting characters out there though. Maybe you should consider going down that route? Gh isn’t cheap haha!
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Well, bit of catch to be doing. So, I know you’re all on the edge of your seats – did he manage to progress the deadlifts on Sunday!? Thew answer’s a resounding yes – 196kg for 8 and 186kg for 8. 2nd set was more weight than last time, but one less rep. First set absolutely destroyed me so will add 0.5kg for next week to the first lift and keep the second weight the same. Rest of the session was really good as well. Really connected with pullups and pushing the weight on them too. I’ve always deemed a pullup as an overhand grip and chinup as underhand. Now, for the neutral grip it can be referred to to neutral chin or pullup as it’s a hybrid.
Push session yesterday was superb. Added a kilo to the incline smith and with an extra rep too. 2nd set managed to add an extra 2.5kg to my second set and achieve the same reps. Managed to flat press the 45kgs with perfect form and no real shoulder niggles so perfect. Last time managed the 40s for 10, so to get the 45s for 7 I’m happy with. I’ll look to max them out rep wise before jumping up – ideally 10-12 before moving up. Next jump is 50kg, so a big increase but used to do them for 12-15 reps.
So, today’s a rest day and it is a God send. These people who say they can train every day are insane or not training hard enough. I’m aching from head to toe, but love it. People who say they feel great after a workout or during their offseason aren’t pushing their body to the max. True, you don’t need to break yourself but you need to push the boundaries. Growing is a tiring endeavor. Look at an infant – they have the best growth potential ever. They eat loads and rest/sleep, repeat. Consciously the body is trying to develop the infant as best it can, but it is demanding and requires rest and nutrients. Now before you run out and purchase your Cow & Gates formula, this is a crude example as adults and children’s demands are very different, but the general jist is there.
Tomorrow sees me back in the squat rack ready to smash out the pbs. This will be followed by the free weight sissy squat with a barbell – feels so good. DOMs has finally eased off today in the quads so ready to inflict again all over in the morning.
Was planning on seeing Glass tonight, but my cinema chum has other arrangements – going to a cheese, meats & wine bar – so will be postponed for now. Can’t blame him, the food there is amazing!
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Ah the nerve damage, that’s a pain. Swear these kind of injuries re-emerge to remind you you’re still human, but you make the best of it until the body gives the green light. Guessing you have a few rub downs booked in? Know it sounds obvious, but I’ve learnt from injury rehab it’s better to splurge early on and get several back to back sessions rather than stringing it out over months. Sure, there’s an initial outlay but it’s cheaper than doing it over months and more effective.
Of course, Harry’s doing the March show. Wellness class right? In all seriousness, the upper body has made leaps and bounds in progress, getting in line with the lower half. As we discussed previously, it makes sense to make his quads a standout part. Look at any top show and the guy with a freaky bodypart will usually crack the top six. Worked for Platz, Demayo and recently Ramy. Going to be interesting what Aceto brings him in like.
From what you’ve described, sounds like the gh is working haha. As you’ve said, first time doing it so going to take some time to adjust.
Yeah prep is going well cheers dude. A bit too well at the moment! Calories are still high and output is low with pbs every session. Bagels are still in so not in the dark trenches of prep yet. Good to see so many people from Primitive donning their trunks and bikinis (Harry looks great in a two piece) this year.
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Nice mate, always extra motivation knowing it’s on the site. I warmed the 75s up for you this morning ???? put some heat pads on the handles. I’m going to go with your rotator cuff flaring up? Did Harry try and steal the limelight today? It’s ok, I hear they have the technology to erase gingers from recorded footage. Just look a bit weird you spotting floating dbs or receiving an invisible spot.
Now, the gh has had a bit of time to settle how are you finding it? Too early to tell long term benefits obviously. Sounds like JP wants to push weight a tad higher which is always a bit unnerving, but trust the process.
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As always mate, fantastic stuff. Couple of tips to make your poses better. In your second to last post, some good shots. However, the 2nd photo you have your eyes shut -Zane does not. Unless this is your take on the pose of course. In the third pic, nailed the pose however your penis is not on display so the shot loses its ‘oomph’ factor. Just some little adjustments.
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