[Sam King]

What are your future plans Sam? Any comps on the horizon?

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Instagram @ClareBarksPT | http://www.trainedbyjpclothing.com – The most anabolic clothing ever! |
http://www.trainedbyjp-nutrition.com – highest quality supplements on the market.

Morning @clare , thanks for popping your head in.

So like everyone on God’s green earth, my plans were vastly different this year to what I originally anticipated . The original plan was 2020 to get married, 2021 to buy a house and compete and 2022 to start a family. Obviously things have been slightly scuppered so currently thinking how to best ensure everything is met. Realistically I didn’t want to prep during my wedding, however could still be a different wedding by next year with limited numbers or whatever other restrictions are in place. With a family and during the earlier years, obviously want to focus the majority of my energy on that. Not fair on my new family or myself for what the final product on stage may be.
So, in my head the original plan of 2021 may be on the cards. As always, will think these things through and have a better idea by the end of the year.

Instagram: samking104

[Sam King]

Alright then, another ridiculously busy week at work but everything’s good. Upper on Tuesday wasn’t too bad, but not 100% sure on execution so to The Boss for alterations or pointers. Everything progressed nicely. Thursday lower was harder and a tired day for sure, but lifts either held or progressed so winner winner.

Check in on Thursday and still happy. Body weight holding at 83.5kg so a couple of minute changes to food. I really have to read through it several times to notice them, so subtle. Also, off plan meal agreed for the OH’s bday on the Saturday. Likely be the last one off plan before Christmas.

Yesterday’s upper session was a bit meh. Not necessarily bad, nor good but just a going through the motions and ticking the boxes. Almost that prep head mentality and auto pilot engagement. Still, been a long and stressful week. Coupled with less than optimal sleep, the stage was set. Anywho, session went down as follows:

Pull-up: 52.5kg x 6, 37.5kg x 11.5
3 inch deficit deadlift: 175kg x 11, 195kg x 5
Hammer strength one arm row: 80kg x 10, 70kg x 14
Wide grip pulldown: 13plates + 1.25kg x 19
Flat hammer press: 162.5kg x 5.5, 137.5kg x 11
Weighted dip: 62.5kg x 4, 40kg x 11
Flat dB flye: 26kg x 19
Crucifix side raise: 4plates x 11, 4plates x 9
Single arm pressdown: 6plates x 17
Cable rear delts: 4 plates x 24
Kneeling cable crunch: 3 sets

Soooo, the off plan meal was a place called Moose Kitchen. All Canadian based cuisine and run by a lovely pair of ladies. On the cards was giant macaroni balls to start, Philly cheesesteak and a chicken burger for mains and brownie for dessert. With the mains, we opted for poutine which is chips, cheese curds and a rich gravy – simply amazing. With the mains the OH and I typically split our mains so we can cover more of the menu. Generally make choices on things that we both fancy so works out nicely. Rest day today but hopefully this’ll fuel the first two sessions of the week. Quick weigh in this morning and gained 0.15kg so not too shabby, considering the volume of food and sodium.

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[Sam King]

Got to weigh it up mate. Very easy to get caught up in the now and the fact you won’t be able to train properly for a bit. Doesn’t sound like you can give it 100% now anyway. Obviously depends on your training aspirations and if you are training towards a particular deadline.
I had shoulder surgery mid March and was training by end of May. Now, I’m training heavier than before and it’s way more comfortable. Left it 2 years before taking the plunge, but wish I had bitten the bullet sooner. Heath and wellness is priority. You won’t be training very well otherwise.

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[Sam King]

Lower session yesterday and while I was happy with the lifts, definitely had to work for them. From watching footage back, need to stay tighter on the safety bar squat as when fatigue started to settle in my body almost appeared to want to tip over. Elbows up, elbows, ELBOWS UP! Noted for next time. Also, horizontal leg press – in debate whether reps are deep enough so will run by The Boss in the weekly check in. If knee flexion can be better, then the seat comes forward and the weight goes down. No problem with doing this as want to ensure I’m getting the most from this arse ache of an exercise. So session played out as below:

Seated ham curl: 67.5kg x 9, 62.5kg x 14
Cable adductor, single leg: 11plates + 1.25kg x 11, 9plates + 3kg x 19
Safety bar squat: 135kg x 15, 145kg x 7
Horizontal leg press: 260kg x 13, 260kg x 12
Glute bridge: 152.5kg x 12, 152.5kg x 11
Glute ham raise: BW x 21
Standing leg curl: 9plates + 1kg x 16
Hanging leg raise, toes to bar: 2 x max reps
Standing calve raise: 3 sets
Standing dB curl: 2 sets

Upper session today and my ol’ nemesis the Smith is on the cards. Still maintain this is the heaviest and most clunky Smith in existence. Quite funny when people train at Pure doing 3-4 pps, then stack the same on this and they can’t budge it ? this is why it’s important to warm up properly and judge the machine kids ?‍♀️

Instagram: samking104

[Sam King]

The start of yesterday’s session was not what I had in mind. Arrived to the gym and popped the lock code in, didn’t work. Double checked the numbers wee lined up on the dial, yup – hmmm. Checked the gym booking app and the code had been changed as someone had taken the key. No new code given though.
Literally started to panic as everything is put into place to deliver on the session I have planned – food, mindset, the day ahead- everything. Sure it’s unrealistic not to have real life throw a few curveballs and most people would simply walk away, calling it a day or come back later or another day. Decided to wait a bit.
A figure approached after 20 mins so gave him the bad news. He simply answered ‘ah I have the key. I took the key yesterday.’ Ummmm, literally couldn’t hold it back and said ‘so you’re the reason I’ve been waiting 20 mins in the rain and couldn’t train’. Ironically after my session when I was home, I checked my WhatsApp and Ryan had sent me the new code. Technically I had the code on my phone all along, fml.

Anyway, upper session as follows.

Pull-up: 51.25kg x 6, 37.5kg x 11.5
3 inch deficit SLDL: 165kg x 12, 180kg x 6
Chest supported dB row: 36kg x 14
Underhand pulldown: 12plates + 2.5kg x 19
Flat hammer press: 161kg x 5.5, 136kg x 12
Dip: 61.25kg x 5, 70kg x 1, 40kg x 12
Incline dB flye: 30kg x 14
Standing cable side raise: 5plates + 1kg x 15, same weight x 13
Single arm rope press down: 5plates x 16
Rear delt row: 100kg x 16
Cable crunch: 3 sets

Despite the lead up, absolutely cracking session. Both Saturday rotations are prime favourites. Tbh I enjoy all my sessions.

Real lazy day today. Did my rest day 12,000 steps by 9am so spent the rest just chilling. Certainly not used to it, but enjoyed nonetheless. Busy upcoming week with work and social. Recharged and ready to go ?

Instagram: samking104

[Sam King]

Definitely down to each individual and of course the exercise in question. For example, a leg press you can quite easily add 10kg however a shoulder press or curl, probably not. Also depends how close you are to the upper limit of that exercise in your current rotation. This could be where micro plates come in handy.

@youngoscar has nailed it. Max the range out and then progress your lift. This also allows you to solidify form and execution so that doesn’t break down because load is being added too quickly ?

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[Sam King]

As the others have stated, great exercise but all in the execution. I make sure push my feet right down and squeeze the hammies throughout. Feels brutal. Lower back will come in to some degree, but you can consciously put as much focus on the hams as possible.

If you find you don’t feel it as much, then try doing after your leg curls when they’re slightly more fatigued.

Instagram: samking104

[Sam King]

Upper session shortly and actually buzzing like it’s Christmas. So excited in fact I found it difficult to settle down last night and played the session through my head, how I’d approach those sets, how it’s going to feel and so on. Still the same this morning ?

Pull-ups, deficit SLDL, hammer flat press and dips on the cards. Thankfully this is always my weekend session so I can just mong out after… which never happens as I’m go go go. Those two sets of RDLS on Thursday absolutely took my soul. Legit could not breathe after either set. Can’t wait to feel like that again ?

In any case, time to write the logbook out and get to it ?

Instagram: samking104

[Sam King]

Absolutely buzzing for you today. Enjoy every moment up there! The transition from bikini to figure was so simple, but not easy in the slightest as the tears, sweat and crushing pbs no doubt attest to that.
Always a pleasure to read along and chinwag with you Kate. Been a fantastic journey to follow, one that is far from over and simply beginning. Now, enough waffle – go git it guurrll. P.s maybe treat yourself to some waffles soon ?

Instagram: samking104

[Sam King]

Already said it elsewhere but all the best for today. Been an absolute pleasure as always to watch your prep unfold, especially in these extremely different times. Enjoy strutting your stuff ?

Instagram: samking104

[Sam King]

TYPICAL of you alll
no chat at allllll until i mention food…haha
so there is no menu..this cafe can make any soup any sandwich – dream big!
burger and chips is not within their scope thoo…..!

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trainedbyjp@hotmail.co.uk | http://www.trainedbyjpclothing.com – The most anabolic clothing ever! |
http://www.trainedbyjp-nutrition.com – highest quality supplements on the market.

Exactly that – know your audience and tailor your content for maximum engagement ?? it’s a close second to the Cooking with Corinne series.

I’m along similar lines as Katie and that would be nostalgia. One of my favourite soups was tomato and basil (basic bitch yo), but they’d be mashed potato and cheese. A very hearty and satisfying meal for sure. Cheap as well. Do love all soups though with Broccoli & Stilton and Carrot & Coriander waiting on the wings.

Sandwich wise – got to have the right bread so sourdough or rye. Got to be toasted so actually a cheese and meat toastie. By meat I mean like ham, pastrami etc and not a leg of lamb or rack of ribs. Then of course you need some Worcestershire sauce between the slices for good measure ?

How about yourself? P.S I like the sound of this magical cafe ?

Instagram: samking104

[Sam King]

Today’s lower session

Cable adductor: 10plates x 18
Standing ham curl: 10plates + 1.25kg x 14, 2nd set x 12
Reverse band hack: 150kg x 7, 140kg x 16
Paused leg press: 370kg x 12, 370kg x 9
RDL: 180kg x 8, 160kg x 11
Seated ham curl: 51.25kg x 19
Horizontal single leg press: 103.5kg x 19
Decline reverse crunch: 2 sets
Seated calve raise: 3 sets
Single arm machine curl: 2 sets

A couple of cracking sessions that’s for sure. Will be handling the 55kg dbs first when I next incline press. Should be a set of 5 in there hopefully.
Hack squat moving marvellously as well and feeling the best it has. Ditto for paused leg press and RDL. Lifts are progressing very fast and feeling better each time they come around. Going to set some target lifts to meet by the end of the year at the weekend.

Instagram: samking104

[Sam King]

Couple days of catch up so upper session from Tuesday as follows

Standing cable side raise: 5plates + 0.75kg x 16, 2nd set x 14
Low incline dB press: 51kg x 7.5, 55kg x 3, 45kg x 10
Mid incline smith: 93kg x 7, 82.5kg x 10
DB floor press: 45kg x 8, 40kg x 12.5
Cable flye (RP set): 8plates x 17,11,6
Dual rope pressdown: 6plates + 0.25 x 13
Lat pulldown: 16plates + 1.25kg x 9, 14plates + 1.25kg x 14
Dual dB row: 51kg x 10, 45kg x 13
U handle pulldown: 13plates x 13
Low machine row (RP set): 150kg x 12,8,5
Incline dB shrug: 36kg x 18, 36kg x 16
Cable rear delts: 5plates x 15, 4plates x 22
Decline weighted crunch: 3 sets

Instagram: samking104

[Sam King]

Kate’s right – are there choices or is itanything we fancy? Also, can I view the menu before I go? Not that it makes a difference as I’ll still read it when I’m out anyway when I made my choice from home?‍♂️ just looks different.

Just need criteria as don’t want to look stupid with my response ?

Instagram: samking104

[Sam King]

So then, lower session went down yesterday. Here’s the scoop:

Lying leg curl: 40kg x 9, 32.5kg x 15
Cable adductor: 11plates x 12, 9plates x 20
Horizontal leg press: 260kg x 16, 270kg x 12
Paused barbell squat: 141kg x 9, 131kg x 14
Leg extension, paused: 60kg x 18
Glute bridge: 151kg x 11.5, 151kg x 10
Back extension: 25kg x 20
Single seated leg curl (RP set): 28.5kg x 12,8,5
Hanging leg raise: 2 x max reps
Standing calve raise: 3 sets
Single arm cable curl: 2 sets

Another corker banked so very pleased. Barbell squat has always been my nemesis to some degree, but today felt very smooth. Stance a touch wider so hips slotted in nicely when going down. Note to self – remember this! Also, lower back felt fine so added bonus. Knock on wood – no injuries, just I lower back every session to some degree as follows:
Mon: free bar squat and back extension or GHR
Tues: barbell or dual dB row
Thurs: RDL
Sat: deficit deads or deficit SLDL

While Tues isn’t a direct target, the erectors still assist in stabilisation. Still, it works for me and I can currently RDL, then deadlift a couple of days later. Then squat a couple of days after. Now if I was doing 3-4 or more work sets of those exercises, no chance in hell and I’d fall apart in no time. This is why programming is key and one reason I’m very grateful for Corinne in my corner.

Rest of the session was great too. Legs decided they could move the platform from the starting position so very happy. Could be a different story by next week ? Finally getting hang of the glute bridge after months of trial and effort. Still not 100% as one of the bench legs is longer, so when I push it against the wall it isn’t flush and can rock a tiny bit. Slightly off putting as at an angle too, but used to use a box. Unfortunately it was soft so you couldn’t drive your torso down into it as you’d sink in.

Anywho, upper session this morning and eyeing up the 55kg dbs for incline press. Nothing major, just a 2-4 repper. Just need to feel them again and get accustomed to the awkward nature of handling them.

Instagram: samking104