Hi guys! For those of you who donโt know me Iโm Sammy (@awesammy on Instagram) Originally half eastern Russian, quarter English, quarter Scottish (Hybrid basically ๐๐) I have just turned 25 and currently working as a 1-2-1 PT and Online Coach.
Growing up I was a chubby girl. However, since the age of 14 I was on every school sports team and thatโs where my passion for sports, fitness and health really started. At the age of 18 I lost a significant amount of body fat through restricting carbs and lots of running. I then got introduced to bodybuilding and began to shape my physique.
In 2017 I decided to embark on my first contest prep and competed at 2 UKBFF shows placing 1st in both. I qualified for the British Finals, Arnold Classic and World Championships. Unfortunately, I had to pull out due to a couple reasons firstly being I had been dieting for 9 months at this point. I was really struggling and my physique was just fading (importance of a good starting point, mine was awful) and my brother was in hospital in very critical condition.
I then had an AWFUL rebound and completely fell off the scene. It took me MONTHS to recover both physically and mentally. Fast forward to today Iโm fully recovered and determined to get back on stage and change my whole experience of prep. The current goal is to steadily bring my body fat down and compete next year. The most important thing for me is to have an ideal starting point and maintain a lower body fat before starting my prep. Iโm currently working with Calum Raistrick who is in charge of my training and nutrition.
Iโm so excited to start this log and am a HUGE fan of what AJ is doing for this industry so really happy to be a part of it. I will be logging an insight into my life, training, nutrition and check ins :)
Current Stats:
Height 168cm
Starting Weight 167lbs
Current Weight 163lbs
Macros (Excluding veg which I keep pretty consistent)
TD P195 C228 F69
NTD P190 C120 F74
Supps:
Morning: 1g Vit C, 1 serving Vitamin B Complex, 1 serving Vitamin D3 + K2 (Nutri Advanced)
Intra: 1 serving Intra EAA+ (Supplement Needs), 5g Creatine Monohydrate (Creapure)
Evening: 6ml Liposomal Curcumin with Resveratrol, 4ml Liposomal Glutathione (Supplement Needs), 600mg Ashwanghanda (Jarrow), 300mg Magnesium Glycinate (Nutri Advanced), 5ml High Grade Omega 3 Fish Oil (Nordic Oil)
Cardio:
10k steps a day
2 x 45min Cardio (HR ~130)
Training Split:
Pull
Push
Legs
Rest
Upper
Lower
Rest
Hi guys...very busy past few days. I told myself I'd keep this updated daily, ooooops haha.
Had an amazing leg session on Thursday, best one since my birthday when I trained at Muscle Works (Bethnal Green) in London. I had Purge V2 for my pre workout - amazing pre, definetly not for the faint hearted haha but worth a try if you want something strong. I've ordered MVPre so excited to try that out.
Friday was a rest day (45 min LISS cardio), Saturday was an upper session and then legs again today...strength has been REALLY high this last week think it's just from motivation. Feeling really good, happy with where I'm at. I have my moments but definetly feel as though I'm progressing in the right direction.
I'll attach check in pics below as it's check in day. Scale weight has been a bitch lol 165lbs but I can sense water retention from being incredibly sore everywhere lol and PB's in all my sessions. Will update with any changes to plan.
Current Macros without veg:
TD P185 C228 F69
NTD P180 C120 F74
Excited for Rest Day tomorrow, really need it as I am absolutely battered. Early night, as I'm up at 5 tomorrow.
Hope you've all had a great weekend!
Got feedback from the coach (Calum Raistrick) yesterday. He's v happy with my progress shots from the weekend, moving forward we have taken out iso from my last meal (10g protein) on both days. Cardio and steps are staying where they're at so the box ticking continues...
Push session today was:
Cross cable lateral raises (https://www.youtube.com/watch?v=J7kNyud3WJM&t=9s)
HS Incline Chest Press
Floor Press
Seated Machine Lateral Raises
Unilateral Stive Tricep Extension
Cross cable tricep extension
10/10 session, managed to PB on everything :)
Meals are exactly the same as yesterday and surpassed my 10k step target. Spent my afternoon/evening PTing and now going to do some reading. Up at 5am tomorrow so early night for me...current pre bed routine is:
Swanwick Bluelight Blocking Glasses (super stylish btw)
Ashwaghanda and Magnesium Glycinate
I'm usually so exhausted from running around all day that falling asleep isn't really an issue for me so don't really do or take much :)
Hope you're all having a great week so far!
So happy to see you starting a log! Will be following along :)
Excited to be back in the gym today! Got a pull session planned, I'm following a 2 week rotation at the minute which is quite nice because it keeps things interesting and allows you to do a wide variety of exercises. Working until 10pm tonight after my session so another long day for me. If I'm working after training I tend not to take a pre workout so just having a coffee today.
2 sets on each (apart from rear delts where I do 3 sets) with a top set and a back off set (reduce weight by 20%)
R1 Pull:
Uni Lateral HS Iso Pull Down
Prone BB Row (With D Handles)
Uni Lateral Cybex Dual Axis Row
Neutral Grip Lat Pull Down (With D Handles)
Rear Delt Machine
Uni Lateral HS Overhead Bicep Curl
Today's TD Nutrition:
M1-M2 Pink Salt, M3-M5 Lo Salt (for potassium)
M1: Eggs, egg whites, avocado, kiwi, veg
M2 Pre: Oats, whey, pomegranate seeds, dark choc 90%
Intra: EAA's
M3 Post: COR(Maple), raspberries, banana, chicken, veg
M4: Grassfed beef, sweet pot, veg
M5: Skyr, iso, cherries, blueberries, flaxseed, walnuts
Another rest day for me today...so following the same protocol as yesterday with food and cardio. I'm on a Mon-Sun split so just going straight back into plan after having an unusual rest day yesterday because of osteo.
Got work from 7-5pm so quite a long day for me...I try to slightly intermittent fast on these kind of days otherwise I get really hungry. I do my cardio after my first clients and then consume Meal 1.
Had my check in day yesterday so I will post my pictures below (getting on the sunbed ASAP)
1 week post period so water weight has come off now..to put it in perspective for females I was 167lbs a week ago and weighed in at 164lbs this morning. I usually hold about 3-5lbs during that time. Coach has told me not to weigh myself or take pics 5 days before and 5 days after as it really affects me mentally and there's just no point in stressing over something thats inaccurate.
I will update with any changes when I receive feedback :) - as mentioned goal is to bring my body fat down whilst keeping health markers in check and performance as high as possible.
Sunday's are usually a lower session day for me but after seeing the osteopath about my hip (pelvis is misaligned) on Friday he told me not to train legs until next week. So rest day for me today which will consist of doing some work in the AM, I also have a client competing today :) and then going to an ice hockey match in the evening.
Today's plan is:
10k steps
45 min cardio at 130bpm (20 min stairmaster and 25 min crosstrainer)
I do a max of 20 min on the stairmaster to allow my hip to recover.
NTD Food:
M1 Sockeye Salmon, Avocado, Kiwi, Veg
M2 Chicken, 90% Dark Choc, Walnuts, Veg
M3 5% Grassfed Beef, Olives, Avocado, Veg
M4 Chicken, Sweet Potato, Veg
M5 Skyr, Iso, Oats, Blueberries
Hope you all have a lovely Sunday! :)
Should be a good one, excited to be along for the journey!
Excited to follow as per!!!! :D