[Sam King]

Agreed with Jack. That’s a horrendous machine adopting the name ‘hack squat’.
Could see that doing more harm than good in the long run. Also, having the weight above you rather than below makes me shudder.

I’m assuming you’ve asked this question as you’re not a fan and/or are having problems with it?

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[Sam King]

Agreed with all the above. I Always use micro plates to progress on isolation cable movements – 0.25kg and 0.5kg come into play.
To be honest though, just really focus on pulling with your delt and implement clusters or rest pause.
Also, if you’re not already use cuffs to take your hands out of it to have a more natural feeling movement.

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[Sam King]

Another lower session bagged yesterday and not too shabby. Said it a million times before and I’ll likely say it on my deathbed for good measure, but I am not a squatter – never was, never will be. No 4 pps for me, but I’m cool with that. Tbh most big squatters I see have sub-par legs (uh-oh shots fired, but my log so don’t care). Of course there are exceptions to the rules, but a big squat does not necessarily translate to big legs. It’s strange as I find my body is far better with higher reps. When the load increases to a point, my body hates it and I really have to brace in comparison to higher reps. Nonetheless, I squat and put my all into those sets, which is what you should be doing regardless. Whether that’s bodyweight or hundreds of pounds, put your all in.

Right, session as follows

Lying ham curl: 40kg x 8, 33.75kg x 14
Adductor: stack + 50kg x 12, same weight x 9
Horizontal leg press: 185kg x 12, 192.5kg x 8
Paused barbell squat: 132.5kg x 9, 122.5kg x 13
Leg extension, paused: 62.5kg x 19
Nautilus glute drive: 140kg x 11, 140kg x 10
Back extension: holding 2 20kg dbs x 16
Single leg curl (RP set): 27.5kg x 14,8,5 each side
Hanging leg raise: BW x 25, BW x 23
Standing calve raise: 3 sets
Single arm cable curl: 2 sets

Since I’ve moved the seat right forward on the horizontal leg press, it’s a killer. I’ve been there myself, but it’s nuts how many load this up and think because it has a ton of weight, they’re smashing it. Now, I did feel it in my quads however in comparison to now it pales. From insertion in the top of my quad all the way to knee is on fire after the set is done. Due to the harsh strength curve of this machine, you do not need a ridiculous amount of weight if you’re executing correctly.

Using dumbbells for back extension is a game changer. Always been strong on this movement, but just progressing reps each week using the same 25kg plate and increasing reps. Now we can properly progress it.

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[Sam King]

And just like that, we’re another weekend down – bladdy heck! It was a delightful affair as saw my nephew who decided to dress up for the occasion… in a mini Santa suit! Just too adorable. Love that boy so much. Only been around for 4 months, but already had a big impact. Rest of the weekend was just chilled. Watched the Polar Express on Saturday. Da fuq was that about!? I’ve an open mind and all, but just did not tick any boxes. Disappointing to waste 90 mins, but hey ho – at least the missus and I had a good laugh. Guess it wasn’t time wasted after all. The worst is if you go to a favourite eatery and decide to try something different rather than ol’ faithful. Then it ends up disappointing on so many levels. Barely eat out so even more of a crushing blow.

So, not going to lie but Saturday morning was hard. Woke up at 3am, half an hour before my alarm, and could hear the rain. Excuses started to manifest ‘ooo, you’ve been training really. Maybe time for a rest, deload or later session?’ Immediately shut that shite down. Your mind and body will do everything in their power to convince you to take the easy option. It’s down to the individual to know their body and decipher whether these distress messages are warranted or you push through. End of the day bodybuilding is bloody hard and to force your body to continually pash the limits, you have to take it to places it has not gone to before. Nor does it want to.

Got to the gym and body was still being a lil’ bitch. Warm ups felt heavier, movements not as smooth… however, when the working sets came around it was bladdy on. I had completely overridden my body’s attempts at convincing me to back off. Now, this is extremely person dependent and is definitely an advanced mindset to have. The majority of people will not instinctively have this and if they do, it is often misjudged leading to potential problems. Anywho, upper session as below

Pull-up: 45kg x 7.5, 35kg x 12
Deficit deadlift: 181kg x 9, 201kg x 4
Hammer strength row, one arm: 83.75kg x 9.5, 73.75 x 14
Underhand lat pulldown: 12plates + 2.5kg x 20
Hammer strength flat press: 166kg x 4.5, 141kg x 10
Dip: 60kg x 6, 40kg x 13
DB flat flye: 26kg x 17 + 120 sec stretch
Crucifix side raise: 4plates + 0.5kg x 13, same weight x 11
Single arm press down: 5plates x 18
Cable rear delts: 4plates + 0.5kg x 22
Cable crunch: 2 sets
Ab circuit x 1

Natty plates in full swing today but everything progressed nicely and with much better execution. After not dipping for a month, my groove has come back and found my rhythm again. Same with all presses tbh as technically they’re a weak point and not being able to effectively hit chest over November’s lockdown led to a minor stagnant phase. Tbh I hadn’t lost much, if any, strength but the movement felt slightly clunkier as my body familiarised itself once again. Right, time for lower today.

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[Sam King]

Right then, Thursday was check in day and it was another stellar one. Weight currently sitting at 81.8kg – an increase of 0.6kg and waist at 74cm which is an increase of 0.5cm. No changes this week required. We are both very, very happy with the current look and rate of progression. If Corinne says she is very happy, you’d best believe you’re doing something right. Not to say she is derogatory or unsupportive in any regard, just honest. While not everyone’s cup of tea, I thrive off it. Not to say I thrive off compliments as that isn’t me at all. I’d be doing this regardless of positive feedback, but it is a nice feeling to confirm what you know – you’re on the right track.

I think one of the biggest changes has been being absolutely meticulous in my routine. Aside from my body finding a rhythm, I’ve mentioned previously that I can auto-pilot everything and devote my energies to more important matters. I was never sloppy missing meals, sessions or anything that hasn’t been agreed but being absolutely meticulous is different. Every step of my day has a purpose, a notch on the post to better myself physically and mentally every day. Now, this isn’t to say this is balanced as that is non existent IMO to meet your maximum potential in any avenue. Now, working from home and the current COVID restrictions is definitely contributing to this meticulous setup and should hopefully continue until April at the earliest. That’s future Sam’s problem though ? I’ll adapt in any case so no worries there.

Thursday’s session was unreal and think I’ve fecked myself over for the next session due to the progression ? tbh I love going in scared and apprehensive. Sheepishly loading plates on and questioning my sanity to get adding weight. Once I’m in, the mind changes – similar to getting on a train and the doors close, there’s no going back now. You have to commit and see this through. Weight unracked and alternate universe Sam is laughing. He’s just done this set and for an extra rep than you have planned. Do you want him to win or share the podium? No! Thoughts of being on stage flicker across my mind. Flexing the quads, hams, glutes and every fibre springing to life. This is where it happens, this bloody set is an obstacle and necessary tool. Before I know it, the set is over and with a feverish fumble I grab my notebook, smiling. Not this time parallel Sam. He won’t be liking that though so until next time. Yeah I’m weird but it works.

Session went as follows

Adductor (RP set): stack + 30kg x 21,11,7
Seated ham curl: 65kg x 9, 56.25kg x 16
High stance leg press: 435kg x 13, 455kg x 7
Banded hack: 90kg x 16, 100kg x 9 (an increase of 7.5kg but same reps ?)
RDL: 200kg x 5, 170kg x 11
Lying ham curl: 30kg x 15.5
Single leg leg press: 160kg x 20 each side
Reverse crunch on incline bench: 6kg x 15, 6kg x 12
Seated calve raise: 3 sets
DB preacher: 2 sets

This session should not have been as good due to feeling wrecked and overly tired, but my mind would not back down. Very, very pleased and getting close to the same weights in my quad compounds that I used to do with staggered/discontinuous reps. Splendid stuff indeed!

Upper session in a mo and deficit dead’s on the cards.

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[Sam King]

Another rest day done, but boy – was I flagging today. Passed out on the sofa at 8:30 last night watching tv. Shifted to bed and again, passed out. Been dragging my heels today in terms of energy and even my 8,000 steps seemed a bigger task in my head. I got a brief boost over lunch so got my steps in then.

Can say to this day I have never missed my step targets, ever. Training sessions – nope, all adhered to. I do not deviate from the plan. That’s all it is – daily adherence and execution, simple. Barely even think about it anymore, routine is absolute auto pilot. The mind is a funny old thing and how the human body likes routine. In addition, it tries to keep things simple and not expend unnecessary energy on executing tasks. Frees me up to think about the more important elements and even do non bodybuilding stuff – shocking I know!

Body has definitely settled into my new routine. Is going to bed at 7pm the day before training and getting up at 3:30 in the morning excessive? Maybe to some, but for me getting it done and starting my day off is far better. If work requires me to stay in a bit, no probs. The OH needs a hand, sure thing. Training is my non negotiable so I make sure to get it done when nobody is around to disturb me. Hermit or monk like perhaps, but works for my current life situation and circumstances.

Yesterday’s session could’ve gone either way. Smith press felt a bit clunky, but as time went on everything started to click (metaphorically, not literally as that isn’t ideal).

Incline cable side raise: 6plates + 0.25kg x 14, same weight x 12
Low incline smith: 103kg x 5, 93kg x 9
Incline hammer press: 150kg x 6, 135kg x 9
Narrow smith: 100kg x 6, 85kg x 9.5
Pec dec (RP set): 11plates + 0.5kg x 17,9,6. Right into DC stretch
Tricep press down: 11plates x 12
Lat pulldown, long neutral bar: 14plates + 2.5kg x 11, 13plates x 14
Barbell row: 122.5kg x 10, 112.5kg x 14
Neutral pull-up: 30kg x 12
Cable U handle row (RP set) stack + 40kg x 14,9,6
Barbell shrug: 2 sets
Bent over lateral: 2 sets
Abs: 3 sets

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[Sam King]

First session of the week yesterday and started off with a bang. Was a bit apprehensive as mentioned in my last post, had a weird hip niggle so squatting and leg pressing doubt was swishing around in my head. Last sentence hardly makes sense, but it’s my log ? made sure to take my time and make sure everything was clicking.

Session went as follows

Seated leg curl: 62.5kg x 11, 56.25kg x 14
Adductor: stack + 50kg x 11, stack + 50kg x 9
Safety bar squat: 120kg x 14, 130kg x 10
Horizontal leg press: 182.5kg x 12, 192.5kg x 7
Leg extension: 75kg x 18
Nautilus glute drive: 130kg x 13, 130kg x 11
Back extension: holding 16kg dbs x 19
Standing leg curl: 7plates x 17
Hanging leg raise: BW x 25, BW x 22
Standing calve raise: 3 sets
Standing db curl: 2 sets

Managed some very good sets and hip felt fine during all movements. Getting used to continuous reps on quad compounds now so feels much more fluid. Weird how over the last few weeks everyone is preaching continuous reps. Been doing it for a couple of months so you know, trend setter here ?‍♂️? definitely feel my quads are reaping the benefits though and my sets are quicker + more intense and not falsified progression as it is standardised. Not one to post a ton of photos but I’ve attached some below of the pins as actually just a wee bit happy with the current state of them. Happy but in no way content ?

Lots of lovely stretches, foam roller and mobility work at the end. Not glamorous or exciting, but essential for someone at a desk job. Also, a nice way to wind down after the session and take the time to reflect on the last couple of hours.

It’s strange as my right side has always been tighter, which becomes more apparent on single leg movements but can be felt felt in squats too. It’s almost like my left side rises quicker than my right. Ever so slightly and there’s likely a small tilt. Explains why my right side of my lower back is more prone to niggles. I actually found out recently that when I was a baby, my right hip came out of the socket and had to have a cast for a while. It could be that it never set correctly and there’s been a slight imbalance between both sides. May be nothing but interesting to note and possibly explore as always felt something was a tad off. We’ll see.

Upper on the cards today shortly. Definitely utilising all of those extra calories ????

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[Sam King]

As predicted, had the entire gym to myself yesterday – perfect. The Amity Affliction’s latest album on full blast makes a fab Saturday morning. Some people elect for dance, house or R ‘n’ B / Rap. Just literally does nothing for me. Just a constant’un tiss, un tiss, un tiss’ . No thanks. Time and a place for that, not my training sessions. I’m sure if anyone comes in and hears my choices, they think the same but at least there’s some raw emotion in there. Besides, it’s a bodybuilding gym and as Luke Sandoe himself quoted ‘bodybuilding needs more metal’.

Anyway, slightly off track there. Session as follows:

Single arm underhand pulldown: 8plates x 10, 7plates +1.25kg x 13.5 reps
Deficit SLDL: 173.5kg x 9, 183.5kg x 5
Chest supported DB row: 32.5kg x 16, 36kg x 10
Probe lat pulldown: 13plates x 23
Paused flat hammer press: 140kg x 7.5, 120kg x 9
Dip: 60kg x 5, 40kg x 12
Incline DB flye: 24kg x 19 + stretch
Single arm cable side raise: 6plates x 8, 5plates x 15
Single arm rope press down: 4 plates x 16
Rear delt row on machine: 105kg x 17
Standing cable crunch: 2 sets
Ab circuit x 1

Haven’t done deficit SLDLs since 24th October so really didn’t know what to expect. My right hip was pretty tight as well, which I’ve never had before so during the warmup sets I plenty of doubt seeping in. Made sure to take my time and foam roll extensively to ease it. Managed a pb of 183.5kg for 5 which I’m really pleased with. Felt even better than when I did 182.5kg for the same reps. Comparing the two videos confirms this.

Made a couple of other little tweaks to this session. For the chest supported row, noticed the bench would get in the way when rowing the DBs. Couldn’t understand why this happened and watching videos of others, they don’t have that problem. Wasn’t until I looked closer and realised they were perched further up the bench. I had my chin at the top and laying on the incline bench, but my chest should be where my chin was. Massive difference and far better. Only took me 100 years ? another tweak was introducing a dead stop to my flat press. So, one week would be continuous reps and the other would be dead stop for each rep. Obviously, load was reduced to factor this in but felt very good. Just a case of maintaining the tension when dead stopping and not essentially resting. Also, making sure it’s literally a dead stop and go. None of resting a few seconds between reps nonsense creeping in.

Quite a chilled day yesterday. Had an hour nap after meal 3, which is something I need to try and fit in as completely passed out straight away. Spent the rest of the day doing jobs and catching up with family. Another Laaaazzzzyyy day ahead. Will likely do some mobility and some odd jobs. Strange to think Xmas will be over two weeks from now. The older I get, the quicker time flies by. Childhood lasted forever, so weird. Obviously as a kid your perception of things, including time, is skewed and things appearing way bigger or things taking/lasting longer than they actually do. Also, as a kid you have much more time on your hands.

Anywho, that’s enough waffle for today.

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[Sam King]

Just like that, it’s Friday and another working week wrapped up. 2 weeks to the day and it’ll be Christmas. How bout that?

Sooo, check in yesterday and weight is just north of the 81kg mark. Visibly looking leaner so food has been increased a fair whack again, no point messing around. Really enjoying the variety of foods as well and trying things that I wouldn’t normally. Gone through periods with just plain food to get it down, but even during comp prep I was still seasoning my food and enjoying it. Herbs, spices and sauces still being used in peak week, except for the last couple of days. Clearly Ronnie Coleman genetics ?

Absolute cracker of a leg session yesterday. Went a little something like this

Adductor: stack + 30kg x 19,10,6
Standing ham curl: 11plates x 11, 10plates x 17
Hack squat, reverse band: 150kg x 9, 135kg x 19
Paused leg press: 350kg x 11, 355kg x 9
RDL: 200kg x 4, 165kg x 12
Seated ham curl: 50kg x 17
Horizontal single leg leg press: 61.25kg x 19
Vertical knee raise: 4kg x 20, 4kg x 18
Seated calve raise: 3 sets
Single arm machine curl: 2 sets

Adductors, hammies and calves a lil bit tender from Monday but once the blood was flowing, no issues. Absolutely destroyed my sets on the hack squat and beat previous sets. Not sure how or why, but quad strength has held pretty well over the last month.
Had to try 200kg on RDLs and Ja-heez, was it heavy. I’ve done it before but this was at the start of a pull session and not after several other lower exercises preceding it. All day my legs were dead. If I sat for too long at my desk and got up, they felt lethargic as fook. Strangely enough, they seem alright today. Tbh I barely get DOMs any more. It’s weird, as like many, I used to thrive on that feeling and relish the following days. Technically if you walked 200 miles, would your legs ache? Probably. Are they going to grow? Likely not. If you did several drop sets or high rep sets, same again – you’ll likely ache but growth will be minimal, if existent at all.

Big ol SLDL session tomorrow. Hoping I’ll have the whole place to myself like last week. Can’t beat it!

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[Sam King]

Absolutely fabulous lower session yesterday. Gym to myself for an hour, music on full blast, complete & utter focus on the task at hand – beautiful. Session went down as follows

Lying leg curl: 37.5kg x 10, 32.5kg x 14
Adductor: stack + 45kg x 13, stack + 45kg x 10
Horizontal leg press: 180kg x 11, 190kg x 8
Barbell squat, paused: 130kg x 9, 120kg x 13
Leg extension, paused: 60kg x 20
Nautilus glute drive: 100kg x 15, 120kg x 12
Back extension: 26kg x 20
Seated single leg curl: 25kg x 15,8,5
Hanging leg raise: BW x 24, BW x 21
Standing calve raise: 3 sets
Single arm cable curl: 2 sets

Today’s feedback? Lower body is soooorrreeee. Very happy with execution and quality of the session. So, back in October Corinne told me to maintain continuous reps during leg movements. For whatever reason, I would pause between reps when doing quad compounds. Each rep between a squat or leg press may have a 3-5 sec pause between reps. Aside from making a set unnecessarily longer, if you make it a set of 12 and resting 3-5 secs between each rep then you’re essentially resting a total of 36-60 seconds within that set. That’s mind boggling when you consider the actual working set should last that long.

Earlier I mentioned I didn’t know why I paused between reps, but I do – poor choice of words. It was all to progress my lifts on paper but in reality, I was actually doing less over time as sets would last longer and more intra-set rests to ‘meet’ this goal. A true gauge of progress or a false stroke of the ego? Think the answer is obvious.

As my body is getting used to the continuous reps, my body is better bracing itself throughout the set and feeling far better. Moved the horizontal leg press seat right forward so obviously a slight drop in load, however the movement is miles better – not one of these half or one third of a ROM, bouncing off the pins here. Finally had a go on the gym’s new Nautilus Glute Drive. Now that’s a time saver! Absolutely hate the faff of Smith glute bridges or worse yet, barbell bridges. So much setup involved, whereas the machine eliminates that. In terms of the movement and machine itself? Not too shabby. The belt digs in a belt when loaded up so need to play around with that… or just get fat. Yeah, that’ll do it ?

Upper session very shortly. Incline dB press on the cards ?

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[Sam King]

All depends on what you’ve been doing recently bud. If you’ve been training balls to the wall with ample kit and not just bands for example, maybe you could rest but more context is required.

When was your last deload/rest week, any niggles, fatigue accumulation (mental & physical) , current goals or targets and so on.

_________________________________________
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Instagram: samking104

[Sam King]

Happy happy Monday. Hope everyone had a cracking weekend and is settling back into the gym.

So, few lil updates:

Training: pretty much much picked up where I left off when gyms closed. All numbers have been retained or close to (minus a rep/kilo or 2), but somehow beat some numbers ?‍♂️ adhering to the plan and diet definitely helped. I’m not one of these preachy people who shout from the rooftops that you’re not dedicated if you didn’t keep up over the lockdown. Everyone has their own shizz going on and sometimes, even what is a fundamental, takes second chair at the orchestra (man, I’m deep ?). Definitely enjoying being back in the gym. Getting used to the new training time but enjoy having it to myself for a large chunk. No distractions, idle chit chat or someone putting on a d&b, dance playlist on the gym system. Not hating the genre, but can’t bring my best to Jess Glynn or a constant ‘un tis, un tis, un tis’. Where’s the emotion, anger, the heartfelt loss, the thought of not being enough but the realisation that you are crushes it.

Diet: food has gone up!!! Some lovely additions to the diet such as hemp oil (munchies incoming ?), sunflower seeds and pumpkin seed nut butter. The boss has decided to increase fats a tad and chosen these sources. After a bit of hunting around, completed the scavenger hunt ? was noticing in the last couple of weeks hunger was making itself known. No issues now… for now ?

Life: work is highly stressful, but keeping me busy and obviously always thankful to be in the position I am. Xmas tree went up over the weekend and celebrated with a date night involving a cheeseboard. Bladdy love a cheeseboard with the OH. Had a catch up with the mumsies yesterday which was lovely. Been a little while so shame on me. See your mums and dads folks. Just need to see the lil chubster that is my nephew soon. Clearly bulking season for him haha.

With that, it’s time for legs. Leeetttt’s go!!

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[Sam King]

If it’s going to be a long term thing and not the odd one off, then definitely come to an agreement so you stick to your training goals and track progress consistently. There would likely need to be some form of compromise so depends on how you feel about that.

It depends on what everyone’s goals are and how reliable they are. If you were gunning for a pro card, they don’t necessarily have to compete or be that level but having the focused and committed mindset is key. If they’re flakey, want to do arm/chest day every session or go MIA when leg day rolls around then likely not a good long term setup.

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[Sam King]

Traitor!!!!!

Good to hear opening day went well. Nothing worse than figuring out new equipment, especially if you use a gym while away and don’t have the luxury of getting used to it.

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[Sam King]

First day session this morning and not off to an ideal start. Firstly, only had 2 hours sleep last night. Clearly too excited haha. Nah, just one of those nights so got up at 1:30 and just played some video games for a bit before heading to the gym.

Arrived at 4:45 and had the place to myself for an hour, which was delightful. I wasn’t 100% sure on poundages as I haven’t done any real compounds for chest since November, only weighted press ups at home. Then I hadn’t done this particular rotation since before my deload in mid-October. So the groundwork was essentially set for a less than optimal session. However, bladdy smashed it. Basically only lost around 2.5kg on each compound lift, which will be back up in no time. Very happy indeed. Session went as follows:
Incline cuff raise: 2 sets
Incline Smith press: 100kg x 7, 90kg x 10
Incline hammer press: 145kg x 7, 130kg x 10
Narrow Smith: 95kg x 7, 85kg x 9
Pec Dec: 1 x RP set
Tricep pressdown: 1 set
Lat pulldown, long neutral handle: 12 plates x 16, 14plates x 9
Barbell row: 120kg x 10, 110kg x 14
Neutral pull-up: 30kg x 11
Cable row: 1 x RP
Barbell shrug: 2 sets
Bent over lateral: 2 sets
Abs: 3 sets

Check in day tomorrow and will see where we’re at. Legs as well which will be the real test. Such an ag to train at home. Hope everyone enjoyed their first sessions back

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