[Sam King]

Weeeelllll that’s the last lockdown lower lounge session nipped in the bud. Definitely appreciative that I had some equipment to tide me through these interesting four weeks. Glad I didn’t experience the 4 months during the first lockdown. Hats off to those that trained and competed during that period.

No sessions missed during the last four weeks, although came close this morning as it was lunges and clean + jerking the bar sucks. Also, contemplated reducing the load so it was easier. However, quickly had a word and got it done. Hate when that doubt or ‘meh’ mentality tries to creep in. Make sure to quash that quickly. Also have another mental trick I use, especially found it useful during prep. I always compete against myself and don’t care what others do/can do, so I picture an alternative reality Sam. He beat my last week’s target by one rep this week or used more weight. My choice is either match his set or beat him by an additional rep. No idea why, but that ignites it in me. Don’t get me wrong, I don’t use it every set but more of a trump card when motivation or energy is waning. More than enough to kick me up the ass.

Tomorrow’s a busy day at work and then a 7pm bedtime as up for 3:30 the next morning before training. Get some food in, hydrate, let my body wake up and prepare mentally. Know I could either train at a different time or eat a carb heavy meal before bed to go to bed slightly later. However, personally don’t see the point. Would rather have that time in the morning to get everything ready and collect my thoughts. Also, I’m not antisocial but I like a quieter gym. Everything in my head is set out and I don’t have to wait around for others to finish up on a piece of equipment or worse yet, substitute for another exercise – gross.

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[Sam King]

Check in day and both happy with how everything is going. Current weight is 80.65kg and waist was 73.5cm so over half a kilo down + a cm off the waist. Only changes for the week are steps are down to 7000 on training days and 8000 on rest – 1000 step reduction on both days.

Sessions over the last couple of days have been good, but ready to get back to my routine next week. Won’t be missing lunges that’s for sure!

We’ve decided to carry on with the routine from pre lockdown and it’s still the same template since I started back with Corinne in July. My poor muscles aren’t getting confused ? used to love the old Weider intensity techniques to shock and confuse the muscles. To be fair though the old Flex magazines were great back in the day. Wouldn’t dare follow any of the alleged pro routines and diets, but for entertainment purposes it was good. Did enjoy a bit of Muscular Development until you realise it’s so thick as every other page is an advertisement. Same with Musclemag which was basically one big nod towards Muscletech. Glad I never bought into that hype and with those prices, crazy times.

Starting to think about Xmas shopping now. Pretty much know what I’m buying people, just need to do it. Always like it, no idea why haha.

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[Sam King]

Lockdown lounge lower yesterday wasn’t too shabby. Obviously with the gym debate looming in the background, thoughts were there pre workout ‘what if this is the continued setup for the rest of the year and slightly beyond?’ Quickly spun it to ‘if that’s the case, so be it’. I’ve been very fortunate to access the equipment I did and while minimalist, it has allowed me to get the job done. Always have to remember a lot of people do not have the same setup as myself, so that serves as a constant reminder.

Session as follows:

Barbell lunge: 77.5kg x 20, 77.5kg x 18 (per leg)
Banded standing ham curl, single leg: black + purple band x 27 reps, 2nd set for 24
Barbell hack squat: 140kg x 12, 140kg x 10, 115kg x 18
Split squat, rear leg elevated, dB in one hand (RP set): 24kg x 25,17,13
Glute ham raise (RP set): BW x 25,15,10
Step up, dB in one hand: 16kg x 21
Banded standing single leg adductor: purple + black band x 35 reps
Banded abductor, single leg, standing: black band x 25 reps
Single arm dB curl: 2 sets
Standing single leg calve raise: 3 sets
Hanging leg raise: 2 sets

Progression across the board in terms of resistance and reps. Can’t say I’m going to miss the clean and jerk to get the barbell up for lunges, followed by a push behind the neck press to return to the floor. Yesterday I didn’t brace hard enough when returning the bar to the floor, so gravity pulled that sucker down. OH appreciated the slightly different alarm wake up though ?

Physique composition is still looking alright, but weight continues to drop. These home workouts clearly require more calories than originally thought. In any case, now just a countdown to next Thursday. Unsure if the split I’ll return to, but will discuss with the don in this week’s checkin. Had a gander at the gym slots for reopening and seems the first one is 5-6.30am and then they’re 90 min slots from there. Will likely go for 5-8am which would mean a 7pm bedtime to get adequate rest as I’d be up at 3:30. Previously I was starting at 5:30 so not too much of a change. Although my bedtime would be earlier than an 8 year old, needs must. During prep last year I was kidding myself I was fully recovered on 6 hours sleep.

Anywho, still got a week of trying to not destroy the living room so let’s get that done. Upper on the cards today

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[Sam King]

Just like that, another week of November is almost done. Had a cracking upper session yesterday in the living room. Session as follows:
Weighted pull-up: 2 sets
Pull-up: AMRAP – managed 30
Barbell row: 2 sets
Banded single underhand pulldown: 1 RP set
Meadows row: 2 sets
Banded SLDL: 2 sets
Barbell shrug: 2 sets
Seated one arm ab raise: 2 sets
Standing barbell press: 2 sets
Weighted press up: 2 sets
Single arm dB flye: 1 set
Single arm banded press down: 2 sets
Standing barbell curl: 1 RP set
Abs: 3 sets

I bloody hate the standing overhead press. Just never feels stable and don’t really feel it, but needs must for now. The OH is finally proving herself useful as she can load plates onto my back for press ups and take them off. Knew I kept her round for a reason.

Rest of the weekend was pretty chilled – walks, playing Doom Eternal which is brilliant, watched Onwards (Disney/Pixar film) and started a series called This is Us. Absolutely great so far. Also, got some deep tissue just to keep me limber and in prep for when gyms reopen.

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[Sam King]

Happy check in day. It’s also halfway through the lockdown, we’ll the original plan so we’ll see. Anywho, weight’s down another 0.5kg so sitting at 81.3kg. Original plan was to increase calories on the return to the gyms, but Corinne has decided to increase. Upper and lower days have the same macros now. Body demands it, we listen.

Today’s lower session wasn’t too bad. Got the routine of re-arranging the living into a gym and back into a livable state. Delts are getting a lovely top up as clean and jerking the bar onto my back for lunges, then behind the neck push press to reset back to the floor once done. All those reps will show haha. Session as follows:

Barbell lunge: 2 sets
Lying banded leg curl, single leg: 2 sets
Sissy squat, heels raised: 3 sets
Split squat, rear leg raised: 1 RP set
Banded barbell RDL: 2 sets
Step ups: 1 set
Banded single leg adductor: 1 set
Banded single leg abductor: 1 set
Standing calve raise, single leg: 3 sets
DB curl, single arm: 2 sets
Hanging leg raise: 2 sets

The main thing I’m finding from the lower sessions is my glutes feel fried the next day. Definitely finding that training with bands and the constant tension they provide is different, a good different. Don’t get me wrong I love a good leg curl, but definitely going to carry over that squeezing motion into my curls. Don’t get me wrong, I never bastardised my reps but you can always make your sets and reps better. Before the lockdown I was starting to feel the squeeze a bit more. Now, I’ve had a bit more time to work on it so looking forward to applying that in the gym.

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[Sam King]

Oooooo, so mysterious Clare. Look forward to hearing about it when it’s finalised. Is the new facility your garage by any chance ?

What does it mean in terms of your current client base? Are they transitioning to the new place? Also, if you don’t mind why the change – growth, fresh start, a six of reasons?

Great news about your brother in law’s situation . Hopefully a smooth recovery ahead

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[Sam King]

How has it only been a week and a half since gyms closed!? Jeez, time has really slowed down haha.

Check in last week went well. No adjustments required, but Corinne does want to increase food a bit. However, we have agreed to hold off until gyms reopen to introduce that surplus.

Training at home is going alright. Progressive overload is still the name of the game, but just need to be clever on how to accomplish this without doing infinite sets due to limited poundage. The primary tools are tempo, bands, intensity boosters/ set extenders, slower eccentrics and reduced rest between sets. Not that any of these are groundbreaking, they exist in the gym as well but when you are limited they are useful tools to implement.

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[Sam King]

Yesterday’s lower session as follows:

Barbell lunge: 2 sets
Standing single leg banded curl: 2 sets
Barbell hack squat: 3 sets
Split squat: 1 x RP each side
Glute ham raise: 1 x RP
Step ups: 1 set each side
Adductor, standing with band: 1 set
Abductor: 1 set
Single arm curl: 2 sets
Abs

Glute/ham tie in is aching today. Due to the limited setup and load, I’m ensuring to really squeeze every fibre throughout along with holding the peak contraction and focusing on a slower negative than usual. Never one to throw weights around, but it’s a tool to get the most from each set.

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[Sam King]

Right then, been a few weeks however been quietly toiling away – nothing changes. Whether I talk about it or not, criteria is being exceeded every day. Knowing this first hand, there are probably tons of people who do the same and don’t share it with the world. They just get it done and results speak for themselves. That being said, I do enjoy documenting the process and getting this train of thoughts down.

So, pre lockdown training was going very well in the gym. Was on route to smash some of my lifting targets, but now we adapt. Last lockdown kicked in a week after I had shoulder surgery. As you can imagine, I wasn’t really fussed as couldn’t train anyway. This time was different so put a game plan in place. I remember previously that one of my friend’s girlfriend’s sisters had a home gym setup. Got in touch and she wasn’t using it, so score. The original plan to use the garage wasn’t viable in the end – would’ve been socially distant and they don’t use the garage, plus I would’ve gone through the gate so no contact there either. That meant Plan B which was to get as much equipment as I could feasibly fit in my poxy, small one bed flat. Hats off to the OH for agreeing to it, but she could see how much this meant to me.

In terms of equipment I have an Olympic bar with 145kg of weight, two dbs (not Olympic but can load one up to 16kg) and the chinning bar from my mum’s. Add in the bands from my gym sessions and I have enough for now. Obviously no squat stands or bench makes some exercises more difficult, coupled with the limited space. However, just channeling my inner Macgyver and coming up with workarounds.

Example of my first pull session below
Weighted pull-up: 2 sets
Pull-up: BW AMAP
Bent over row: 2 sets
Underhand band pulldown, single arm: 1 x RP
Meadows row (wedge one end under the sofa): 2 sets
Banded SLDL: 2 sets
Barbell shrug: 2 sets
Rear delt raise superset with banded face pull: 2 sets
Barbell curl: 2 sets
DB curl: 1 x RP
Abs

Wasn’t too bad at all. By banding the SLDL and placing it further into the session, could still get something out of it.

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[Sam King]

Ooooooo, strapped in for this one – looking forward to it ? sounds good Jordan. The phrase ‘insanity is doing the same thing and expecting a different result’ need not apply. The only thing that’s required in this instance is more of the same over a period of time ? let’s go!

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[Sam King]

Front double bi because why not ?‍♂️

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[Sam King]

Few shots of my chunky ass physique

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[Sam King]

Okey doke, some updates. So then, training has been going quite alright and everything is ticking along very nicely. Particular highlight of the week were following lifts:

RDL: 180kg x 9
Weighted dip: 62.5kg x 5
3 inch deficit SLDL: 181kg x 6

Without referring to my logbook, those are the 3 that stick in my head.

Thursday’s check in – weight still around 83.5kg so all good. That’s after an off plan meal on the Saturday prior. Food slightly lowered a smidge again, but no drama except au’ revoir dark chocolate and avocado ? composition still looking good… I think. I’ll try and upload a photo if it doesn’t exceed the maximum file upload limit. Minor takeaway from the week is fatigue is definitely accumulating so we’ll push for another week and see where we’re at. Last deload was August where I had a week off. Not sure whether we’ll just have a few days off or just de-volume. That’s a discussion for next check in, still got a bit more work to do before then.

Definitely excited with bodybuilding and all of the competitions going on. Everyone looks amazing and should be dead proud of themselves, regardless of placing. Inspiration through the roof and amazing to see the sport still thriving in this ‘interesting’ climate.

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[Sam King]

Hey Phillip. Keep seeing the same kind of questions, but seems to me you’re focusing too much on the minors. Scale weight is one indicator of progress, but by no means the definitive. Example – my body weight has hovered around the same for the last month or so, but my composition is different and my lifts have progressed. The guys have given you some great answers again.
May be worth you scoping through the education section as I’m sure a lot of your questions can be answered there.

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[Sam King]

Right then, yesterday’s lower session went down as follows:

Lying leg curl: 40.5kg x 9, 33kg x 15
Cable adductor: 11plates + 1.5kg x 11, 9plates x 3.5kg x 21
Horizontal leg press: 235kg x 13, 240kg x 10
Paused barbell squat: 142.5kg x 8, 132.5kg x 14
Leg extension, paused: 60kg x 18
Glute bridge, Smith: 80kg x 15, 90kg x 15
Back extension: 25kg x 21
Single leg curl (RP set): 27.5kg x 13,9,5
Hanging leg raise: 2 x max reps
Standing calve raise: 3 sets
Single arm cable curl: 2 sets

Not a bad session. Pulled the seat closer on the horizontal leg press to see if it made a difference. Obviously load was reduced for now, but the first rep felt easier than it normally does. Naturally the load was lighter which would’ve made the first rep easier, but I think as the quads were slightly more flexed from being more short, they could power through that first rep as in a mechanically stronger position. I know what I mean if nobody else does ?
Switched the barbell glute bridge to the smith. Was speaking to one of my trusted eyes in the gym and he recommended switching. Reason being with the free bar. I can’t lean over the bench or get the ROM I need with the bench against the wall. My ass today hurts so something must be right. Due to the Smith’s limited ROM at the bottom, I needed to use a step to elevate my lower half to get the full ROM. Proper Yellow Pages moment haha.

Anywho, upper session shortly and 55kg incline dB press on the cards. Got 3 on my second working set last time so maybe a 5 or 6 ?‍♂️

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