[Triv]

CHEST/BICEPS yesterday looked like this:

Incline Hammer Strength Press 3×6-8
Low Incline Smith Press 3×10 (Seth set last set)
Machine Fly 3×12-15 (Drop last set)
Machine Set 3×12
Preacher Machine curl 3×12 (Stretch partials last set)
BB Curl 3×10
Cable curl 3×21’s

INSANE pump…great session. MEDIUM carb day.

Today LEGS looked like this:

Leg Extensions 4×10 (Seth set last set)
Hack Squats 3×8
Leg Press 3×15 (Drop Set last set)
Seated Leg curl 3×8
45deg Hyper 3×8
Lying Leg Curls 3×10 (Drop + partials last set)
Standing Calves (Drop+partials each drop)

HIGH day today…so I’ll be taking 6iu Insulin 3 times today…Pre WO, PP Meal, and 2 meals later.

I trained first thing BOTH days due to my schedule. Just taking EAA’s + Carbs in my Intra drink so it’s certainly not a true fasted…and I certainly would NOT do that with PRE WO insulin.

Triv

[Triv]

Rest today and just some Fasted Cardio 20mins SS.

I hoped to get into a sauna because I would like to keep this in once a week for detox purposes but ran out of time.

LOW day diet wise looked like this:

M1: 50P 50C 7F
M2: 50P 50C 7F
M3: 50P 35C 10F
M4: 50P 35C 10F
M5: 50P 35C 10F
M6: 50P 35C 10F

Chest/Biceps tomorrow first thing in the morning fasted just an INTRA drink – (25g Vitargo + 10g EAA’s + 5g Creatine). 4:30am I will be under the bar. Due to my schedule I have to do this on the ODD occasion, and actually have fantastic workouts regardless of the start time.

I didn’t have to all prep thankfully 🙂

T

[Triv]

Today I dropped the fasted cardio as we are weening off it so this week will be 4 x 20mins SS. Next week I will move to 3 x 12 mins HIIT and keep this throughout offseason.

This arvo…BACK was great! I am definitely changing in a positive and further more this is week 2 on less Test and NPP added to the body. My body likes NPP a lot.

Hammer Strength Pullover 3×12
Seated Cable Rows Narrow grip 3×8 (double drop last set)
Bent Over BB Row 3×8
Neutral Grip pulldowns 3×12 (double drop last set)
Incline Bench DB Row to hip (this was meant to be a LOW ROW) 3×10
Snatch Grip Rack Pulls below knee 3×8
Face pulls 3×12 (double drop last set)

Great session and insane connection/pump etc.

Today was a HIGH day and first day incorporating insulin. I did 4iu Meal 1, 2 and pre workout without a hitch. Next HIGH day I will bump this to 6iu. Justin wants me to push it as high as I can BEFORE going hypo and thats the point where the food I am eating is hitting the sweet spot of the insulin taken to help shuttle the nutrients for maximum uptake.

Triv

[Triv]

LEGS yesterday looked like this:

Lying Ham curl
2×15 warm up
3×8 double drop final set (ramping up in weight set by set)

DB Stiff Leg Deads (1 1/4 reps)…smoked the posterior chain
3×12

Single Seated Leg curl
3×8

Leg Extensions
2 x 15 warm ups
3 x 20 double drop last set

Pivot Leg Press
3×10

Hack Squat
3×8 double drop last set

Seated Calves
3×12 double drop last set

Standing Calves
3×12,15,20

Wicked session…Today was a HIGH day…running 3 a week.

I will also be employing some insulin and the protocol will look like this:

On HIGH days ONLY:

Meal 1: 5iu humalog
Meal 2: 5iu humalog
Preworkout: 5iu humalog

The goal is to maximise uptake of the current intake of carbs on this HIGH day…not to jam more carbs along with more insulin.

T

[Triv]

Think that now that this show is done and dusted I will begin a NEW log – Triv’s Offseason and transition to IFBB Classic Physique.

thanks for following guys,

Triv

[Triv]

Yesterday was LEGS after a good week off and DAMN, it smoked me. It was only a touch more volume that I am used to but first LEG day post show full of carbs was bloody hard and fun.

Leg extensions 3×15
Wide Leg Press 3×15
Smith Squats 3×20
Seated Leg curls 3×12
BB Stiff Leg Deads 3×20
Seated calves 3×15

Fkn awesome fun…HIGH days going very well this week and the water gain is legit.

Triv

[Triv]

Rebound week 1.

20mins SS fasted on Stairmaster + Abs

I got a new program from Matt Tofton, many may know him from this site…this is the second program I have purchased from Matt and it hit the spot for this first week back.

Chest/Biceps

Flat Hammer Strength Press
2 x 15 warm ups
3 x 8 ramping up to 1 max set

Machine Fly
3×10 ramping up to 1 max set

Low Incline Smith Press
3×8 ramping up to 1 max set

Cable Curls
2 x 15 warm ups
3 x 12 ramping up to 1 max set

Machine preacher curl
3×12 ramping up to 1 max set

The absolute focus is quality with this program and due to a slightly different method of ramping up rather than traditional way of warming up on lower reps, the overall volume is higher…more along the lines of how Meadows suggests ramping to failure. This leads to less loading for the all out work set BUT safer long term.

Post show, this suites me to the T before intensification methods are employed in the rotations to come.

Split is:

CHEST/BICEPS
LEGS
DELTS/TRICEPS
LEGS
OFF
REPEAT

Triv

[Triv]

Post show with me and I achieved my best ever look and nailed my condition! EVERYTHING went perfectly in terms of the load, water deplete and peak!

We stuff almost 100% to the above plan based on how well my body was responding and utilised a little insulin here and there when Blood Glucose climbed a little so no chance of spill over.

Didn’t place at the show, as they combined classes etc due to low numbers but that didn’t bother me given I got into such good condition a destroyed my previous best. Couldn’t be happier…Now I will take at least 18months away from the stage and potentially aim for IFBB Classic Physique.

My focus is on muscle maturity, density and thickness whilst growing key areas – chest and arms.

Looking forward to what lies ahead in a very big way!

Triv

P.s I will log my off season…this coming week is 5 HIGH days with a cheat final meal every day! Pump and fun in the gym until ready to start the rebound phase properly.

Gear is reduced to 600mg test and 600mg NPP. All orals dropped. Fat burners will be tapered.

[Triv]

Last depletion day today 4 days out…30mins Fasted HIIT on bike

PULL

Plate loaded pulldown 2×10-12
Plate loaded Low Row 2×8-10
Seated Cable Row 2×10-12
Parallel chins x 1
Pronated pull ups x 1
V Grip x 1
1 arm Incline DB Rows 2×12
Seated DB Shrugs Superset Prone DB laterals 2×15
EZY BB curls superset DB Hammer curls 2×8-12
Machine curls 1×20

15mins HIIT Stair master + 15mins HIIT Bike

Here is the next 72hr plan:

(LOAD) Thursday:  600C, 210P spread over 6 meals..10L water

(LOAD) Friday:  600C, 210P spread over 6 meals..8L water

(DRY OUT) Saturday:  255C, 240P 126F spread over 6 meals..8L water

Sunday show day: No hard set plan just yet….

Triv

[Triv]

First true depletion day…LOW and PUSH. 5 Days out guys

Started with 30mins Fasted HIIT on Stairmaster

PUSH was kinda tough but once I got going was fine:

Incline Technogym Press 2×8-12
Hammer Strength Shoulder Press 2×8-12
Hammer Strength Dip Machine 2×12
Pec Deck 2×10-15
Hammer Strength Side lateral 3×12-15
Underhand EZY bar front raise 2×12
Assist Chin up pad press for triceps (Meadows style) 3×12-15
Reverse cable pressdown 6×4

30mins HIIT Bike

Triv

[Triv]

WOOP Last LEG workout for this prep today….

The day started with 30mins HIIT on Stair master + Stretching + Abs + Posing practise. I have to practise my routine daily to really get it silky smooth but I’m 90% there.

LEGS this arvo was sub max just quality prior to failure:

Rotary Calves 3×25 (failure)
Abductor alt Adductors 2×15
Seated Leg Curls 2×10-12
Leg Presses 2×25
Smith Squats paused deep 2×10-12
Leg Extensions 2×15+15 partials
BB Stiff Leg Deads 1×20
Glute kick back machine 2×12/leg

30mins HIIT on Bike.

Session was fantastic and hit the spot…no major damage but certainly worked hard.

2 main workouts left guys.

The contest is actually interstate so I am flying up Thursday to get settling, calm down etc and rest prior to the show Sunday. Having a break from the kids (2 yr and 5 yr) will help a ton lol.

Triv

[Triv]

Officially 1 week out TODAY.
Non Training day and LOW carbs…

Water loading will begin at 8L.

Pics sent to Justin to draw up what this week will look like this the basic gist is:

MONDAY: LEGS – MED day 8L WATER
TUESDAY: PUSH – LOW day 8L WATER
WEDNESDAY: PULL – LOW day 8L WATER
THURSDAY: LIGHT PUMP WORKOUT – BEGIN CARB LOAD 10L WATER
FRIDAY: No Training – CARB LOAD 6L WATER
SATURDAY: No Training – 1/2 CARB LOAD AND BRING IN FATS (ISOCALORIC) 1.5L WATER
SUNDAY: PEAK ALL TIME BEST 😉 …. MEALS PRIOR TO STAGE WILL DEPEND ON HOW I LOOK AND BLOOD SUGARS.

Triv

[Triv]

NO cardio today…

PULL and a MEGA HIGH day :):):)

Hammer Pulldowns 1×11, 1×14
Bent Over BB Row 1×8, 1×15
Seated Machine Row 2×11
Close Chins 2xFail
1 arm Technogym row 1×12, 1×14
DB Shrug 1RPx15
Rev Machine fly 2×10, 1×15
Preacher machine curl 3×8-12…last set drop
Crucifix Cable curl super set Rope curl 2×12-15

Session was slow to get going as I only have my first carb load meal…then it kicked in nicely.

I will be sending Justin pics tomorrow but it’s looking like a 2 1/2 day load…

T

[Triv]

30mins Fasted HIIT on Stair master

PUSH

Decline hammer Press 1×10, 1×14
Smith Shoulder Press 1×8, 1×15
Hammer Dip Machine 2×12
Machine Fly 2×10-12
Machine side laterals 2×12, 1×15
DB Front raise 2×10-12
Lying DB ext 3×8-12
Overhead Rope ext 6×4

30mins HIIT on Bike

Dug deep today as I am running on fumes at this point of prep 8 days out BUT my HIGH day is tomorrow thankfully! Last HIGH day before the final week where we will do a mild depletion and begin the Load etc around Thursday/Friday.

After my HIGH day tomorrow I will send Justin my pics for him to then plan out the week and more importantly the final 72hrs…

In order to succeed we may have to suffer!

Triv

[Triv]

20 mins Fasted HIIT on Stairmaster….and 10 mins Bike to mix it up.

LEGS today was easily my hardest workout this prep but once I got going I pulled through well….this is the last HARD LEG workout for this prep at 9 days out.

Lying Leg curls 1×8-10, 1×12-15
Leg Ext 1×8-10, 12-15
Hacks Squats Paused 1×5, 1×11
Leg Presses 1×12, 1×18
Hip Thrust 2×15
Smith Lunge 1×20
Adductor 1×12 double drop
Standing Calves 1RPx12

30mins HIIT Bike.

Felt 100 times better after this session than prior today….

Not long now..next weeks workouts will be more sub max

T