16/20 weeks out
weighing in at 80.5kg this morning - perfect rate of loss & another week without needing to reduce calories.
Being at this weight has solidified the need for me to stay leaner after this years shows. I see this all the time in clients & bodybuilders that are past that beginner/intermediate stages, the need to bulk up as a natural bodybuilder isn't really justified.
The goal once this year is complete, is to gain 10-15lb over stage weight & at that weight (where I am now) I can continue to gain strength whilst eating a good amount of food (3000-3500kcals, with the added bonus of being lean and healthy.
This week of training has been fantastic, with the added benefit of training with clients, sharing that passion, drive & grit with like minded people is great.
Monday 21st June - Legs/Abs
Trained with Will again as last week & we began with the barbell squat.
been running a little more volume for quads and they are responding well
squat 180kg X9 (as strong as 1 stone heavier, with better form)
hack squat 160kg 12,10,8,8
leg extension 80kg 15,12,10+ rest pause
lying leg curl 65kg 10, 60kg 11,10,8
donkey calf - 260kg 7, 220kg 15,15, 200kg 23
hanging leg raises - 10kg 12,12,12
Wednesday 23rd June - chest & arms
trained with client & friend Carl who hit PB;s nearly every set.
DB bench press X2 60kg 6, X2 50kg 12
incline smith 100kg 6, 90kg 8
incline HS press X2 55kg 7, X2 45kg 11
pek dek 55kg 15,12 + rest pause
DB curls X2 32.5kg 6, X2 27.5kg 11
machine preacher #2 15,12,10 + rest pause
Dips +65kg 7, +60kg 7, drop +40kg 7, +20kg 7, BW 11
tricep extension machine - stack+20kg 9,8,8 + rest pause
Friday 25th June - Back/Shoulders
deadlift 210kg 8, 180kg (deadstop) 8,8,8
Neutral Pullups +25kg 11,9,7
seated row (mag close grip) 120kg 12,10,9
wide pullups 15,12,10 +restpause
seated smith 90kg 9,8,7
single lateral machine 40kg - 15,14,13,12
reverse pek dek 40kg 15,12,9
I feel I am 2-3 weeks ahead of schedule and could be ready in as little as 13-14 weeks, which is all good and well as i have a fairly sociable few weeks ahead, including a friends wedding & 2 weekends away. Training, dieting, activity will remain, with the need to track & allow flexibility with food choices on 1 or 2 of those days. This is all apart of the journey & as a family man, long gone are the days of missing out on social events and making memories. I now realise I can meet my goals AND enjoy the journey, it just takes some planning & discipline.
lets keep pushing on!