Been wanting to get this log up and running for a while now, however due to inconsistent training I've put it off. Due to a re surge in performance, I thought I'd finally get the thread rolling and provide as much value as I can.
Current BW ~ 210lb
TD Macros - 3800kcals 375P/375C/72F
NTD - 3000Kcals 320P/140C/120F
For those of you who do not follow me on Instagram (jack_thorburn), shameless plug... I competed in both 2016 and 2017 within the BNBF and reached the British finals finishing 3rd within the jnr category and 4th in the heavyweights the following year. However during the 2017 prep things started to feel 'off' a I quickly started to lose strength and contractility of a number of key muscles within the body. This stemmed into training performance guttering and my sessions becoming a sh*t show.
However, long story short, I have battled (and still am) to work out what has caused this issues and how to overcome them. After a long 2 years, I finally feel like I'm making strides in the right direction and actually started to enjoy my training again.
This is merely me kicking the thread off and I'm really looking forward to providing as much of an insight into my life as possible; all things training, nutrition and anything else of interest.
Rest Day for me today, so apart from morning cardio, the day teaching in school and refereeing school football the afternoon, I've done my best to get my feet up ready for legs tomorrow.
Any more ideas you have for the thread please fire away and I'm looking forward to regularly updating.
Jack
Mini-cut going well! 10lb down and showing no signs of dropping strength! Daily cardio is a bit of a ball ache but it's a needs to an end!
Great pull session this evening, surprising myself with strength retention to be honest.
HS Low Row
4pps x7
3pps x14/9/Iso/3partias
3pps x10/6/Iso/5p
Machine T-bar
100kg x7
80kg x11 x10 x9
Medium Grip Pulldowns
50kg x10
55kg x10
60kg x7 x7
Step Back HS Row
3pps x8 x10
DB Shrug
35kg x10-15
DB Rear Delt Row
16kg x10-12
Seated Machine Curl
25kg x12
35kg x10 x8
25kg x12
Great push session this evening. Strength holding well after just over a week of dieting (as it should).
Incline HS Press
70kg (ps) x3 (need to stop doing <5 rep sets)
60kg x7 x5
50kg x10/6/4
Flat HS Press
60kg (ps) x5 x4
50kg x7
40kg x10/7/8
HS Pinloaded Shoulder Press
75kg x7
60kg x8/6/4
60kg x10/6/2
Dips
BW x5 x4 x3
Incline Lying Cable Laterals
10kg x20
15kg x10 x10
Seated Cable Fly
20kg x10 (3 sets)
Dual Rope Pressdowns
20kg x10 (2 sets)
Single Rope Overheads
20kg x8 (2 sets)
Great leg session last night. Instantly fallen in love with the paused Cybex leg press and widow maker set on V-squat! Bit of a slow start but made up for it big time! Seated Leg Curl
55kg x6 x6
40kg x12/6/Iso x16
Leg Extensions
55kg x10
45kg x9/9/6
Double Drop
Paused Cybex Leg Press
400kg x6
300kg x14
V-squat
200kg x12
Cybex Glute Drive
120kg x13
160kg x20
Standing Calf Raise
65kg x15 x10 x10
Another good one tonight!! Digging the new pull setup and plenty to be had from it!
4lbs down on the scale, so we'll see how it progresses.
Nautilus Pulldown
93kg x9 x6
80kg x11/6/4 x13
Snatch Grip RDL
180kg x4 x2
140kg x10
Chest Supported Tbar
90kg x4
80kg x4 x6
60kg x10/5/3
Neutral Grip Pulldown
45kg x6 x6
35kg x10
Single Arm Cable Lat Row
20kg x10 x10
Reverse Pec Deck
60kg x10 x8
45kg x12
MTS High Curl
30kg x8 x6
20kg x10
Great push session this evening. Start of a new block, so a couple of changes which all felt great! HS Incline Press
3.5pps x4
3pps x7 x8
2.5pps x12/8/4
HS Flat Press
3.25pps x3
2.75pps x6
2.5pps x7
2pps x11/7/Iso
HS Pin-loaded Shoulder Press
75kg x6 x4
60kg x6/6/4
Dips
BW x5 (slow eccentric) 2 sets
Incline LyingCable Laterals
14kg x10-12 (3 sets)
Seated Cable Fly
15kg x10 x10
10kg x15
Single Arm Pressdowns
30kg x10-12 (3 sets)
Overhead Rope Extensions
25kg x12 (2 sets)
Hey there mate, just a question as I know everyone is different. When you list your carb count, is that either your veg each meal, or excluding it as its consistent?
Awesome legs session yesterday, except for a lucky escape from F'ing my knee up when failing a 210kg hack BUT it's all good! HS Lying Leg Curl
50kg x6 x6
40kg x13/8/4
Leg Extension
55kg x9 x10 (Unilateral)
40kg x18/8/60s Iso (Dual)
Hack Squat
210kg x4(.5)
160kg x11 x14
Cybex Pivot Leg Press
300kg x12
350kg x9
Cybex Hip Thrust
120kg x10 x8/6
Seated Calf Raise
25kg x10 (3 sets)
Tough pull session to end the week. Probably not too smart that I'm finishing the training week with one of, if not the toughest session of the week. Still got it done and a pretty good one at that too.
Nautilus Pulldown
93kg x6 x6
80kg x10 x12
Snatch Grip RDL
180kg x3 x3
140kg x6 x8
Chest Supported Tbar
80kg x7 x7
60kg x8 x7
Neutral Pulldown
40kg x8 (3 sets)
Reverse Cable Fly
10kg x20 (3 sets)
MTS High Curl
20kg x10 (3 sets) DB Hammer Curl
12.5kg x12 (2 sets)
Back to logging after an amazing weekend in Birmingham for the Muscle Mentors seminar. Motivated to continue to progress both physically and mentally! Back into it with legs today! A good session, with plenty of quality sets! Hack squat at an all time high at the moment too.
Lying Leg Curl
25kg x8 x5
20kg x13/5/3
Unilateral Leg Extension
55kg x9
45kg x12 x10
Hack Squat
5pps+5kg x4
4pps x12 x10
Paused Squat Press Leg Press
350kg x7
300kg x11
Seated Calf Raise
20kg x10 (3 sets)
Standing Calf Raise
35kg x12 (2 second stretch)
Abductor
40kg x15 (3 sets)
Day behind on logs but didn't want to give you another pull session haha, yesterdays push session was another great one. Performance probably at an all time high (post injury 2017).
Flat HS Press
65kg x5
50kg x10
50kg x10/5/3
High Incline DB Press
50kg x1 LOL
45kg x4
37.5kg x8 x7/3
HS Shoulder Press
60kg x4
50kg x6 x8
40kg x8/6/4
Machine Close Grip Press
67kg x8 x6
53kg x11/7
Lying Cable Laterals
9kg x9
6kg x20 x12 x13
Pec Deck
50kg x10 (2 sets)
Cross-body Cable Pressdowns
15kg x12 (3 sets)
DB Overhead Extensions
12.5kg x8 (3 sets)
Great Leg session this evening, PBs across the board but even more importantly the best internal stimulus I've had in a very long while! Seated Leg Curl
55kg x7 x5
45kg x11/6/4
Leg Extensions
55kg x9 (2 sets unilateral)
55kg>45>35 DS Bilateral
Horizontal HS Leg Press (2 count pause)
300kg x6
250kg x9/2 x5/5
V-squat
200kg x11
Abductor
3 sets 10-12
Standing Calf Raise
3 sets 10-12 (finish with stretch)
Quality few days of training and seemingly on a good role! Apologies for no logs over the weekend, I'll stay on top of it this week! Another pull session:
HS Low Row
4pps x7
3.5pps x10
3pps x8/6/partials
Machine Tbar Rows
90kg x5 x6
70kg x8/4
Lat Focused Overhand Pulldowns
45kg x8 (3 sets)
HS Step Back Row
3pps x6
2.5pps x11
DB Shrug
32kg x8-10 (3 sets)
Prime Rear Delt Row
16kg x15-20 (3 sets)
Seated Machine Curl (Uni) 45kg x9 x7
35kg x10/8/8
DB Hammer Curl
17.5kg x9 x10
15kg x15
Awesome pull session after yesterday's rest. Really enjoying the snatch grip RDL, higher up the exercise order. On a mission to hit the 200 kegs for a few clean reps! Nautilus Pulldown
89kg x10 x7
75kg x13/7/2 x12
Snatch Grip RDL
180kg x3 x2
140kg x7
Chest Supported Tbar Row
80kg x5 x8 x4
60kg x11/6
Neutral Grip Pulldown
50kg x7 x8 x4
DB Shrug
32kg x11 x8 x8
Reverse Cable Fly
10kg x20
15kg x7 x7 x6
MTS High Curl
20kg x Modified Muscle Round
DB Preacher Curl
10kg x10
Glad to hear my man!! I’m feeling the exact same way with my pull session!! BEST I’ve felt in a long time and logbook is only going up from here! Just gotta get the food up (right AJ!? Lol)
10/10 pull session for my current standards! Exercise selection and execution on the money! If I can keep this up, who knows... I may actually grow! HS Low Row
4pps x9 x6
3pps x9/6/1RP (x2)
Machine Tbar (Pronated Grip) 90kg x9
70kg x10 x9
Medium Grip Lat Pulldown (Lat Focus)
45kg x10 x6 x6
HS Step Back Row
3pps x9 x6
DB Shrug
30kg x10
36kg x6
Prime Handle Rear Delt Row
16kg x20 (3 sets)
Seated Machine Curl (Unilateral)
35kg x10 x8 x6
DB Hammer Curl
17.5kg x10
10kg x20
HUGE leg session yesterday and actually feeling like I can make some progress with them shortly! Big PB on hacks and introduced a pause to leg press and it really helped in getting the quads firing, which they've been struggling to do for a long while!
Lying Leg Curl
70kg x9 (then machine f*cked me off so switched to HS version)
40kg x13
50kg x9
20kg x8/5/partials
Leg Extensions
45kg x13
Then an adapted Muscle Round (hitting failure on each leg unilaterally, zigzagging for 6 sets)
45kg x9/7/4RP
Hack Squat
5pps x4
4pps x8
3pps x15
Squat Press Leg Press
300kg x12 (2s pause in hole)
Ran out of time so missed glutes and calves, will need to catch up in the week!
Great start to this weeks training last night, one of the best pull sessions I've had in a while but certainly needs some rejigging since the introduction of the snatch grip RDL as I tried to keep volume and loading the same as when it was absent.
Nautilus Pulldown
89kg x8 x5
80kg x8/4RP
75kg x11/5RP
Snatch Grip RDL
180kg x4 x2
140kg x7
Chest Supported Tbar
80kg x7 x4
60kg x8/4RP
Strict DB Rows
45kg x6 (Bombed these due to fatigue)
Medium Grip Pulldowns
50kg x10 (2 sets)
Face Pulls
35kg x12 (3 sets)
MTS High Curl
25kg x8 x8
30kg x6
Machine Preacher (Uni) 20kg x8 (2 sets)
10 session in a row? No rest?
Great end to 10 days of training. Despite the first exercise, strength was at an all time high, which amazed me! Looking forward to the rest tomorrow though!! Flat HS Press
3pps+5kg x 4
3pps x3
2.5pps x8/5RP
Pin Loaded HS Incline Press
60kg x7 x3
45 x12/6RP (x2)
HS Shoulder Press
3pps x4
2.5pps x7
2pps x10 x12/6
Dips
BW x5 x7 x6
Lying Cable Laterals
9kg x6
6 x12 (3 sets)
Pec Deck
50kg x8 x8
40kg x12
Dual Rope Pressdowns
25kg x10 (3 sets)
DB Overhead Extensions
12.5kg x6 (3 sets)
Awesome leg session this evening! Really on a role as of late and finally able to somewhat enjoy training and not go into sessions worried about everything.
Strength at an all time high, but need to ensure execution is maintained, whilst pushing the progression.
Seated Leg Curl
45kg x11
55kg x6 x3
40kg x12/7/4
Leg Extension
45kg x12 x10
45kg (6x6 Muscle Round, Unilateral)
Horizontal HS Leg Press
300kg x8
250kg x11/7/3
V-squat
200kg x10
150kg x16 (Widowmaker)
Hip Thrust Machine
120kg x13
Seated Calf Raise
20kg x12
30kg x7 x8
Apologies for the lack of updates! I just don't see the excitement in my off season logs when I have the shredders prepping and changing daily! BUT I'M BACK!
Great pull session this evening, with strength seemingly at an all time high!
HS Low Row:
4pps x8 x6
3pps x11/6/3P
Machine Tbar:
90kg x9
80kg x5
70kg x9/5/4
Neutral/Medium Grip Pulldown:
55kg x10 x9
45kg 12
Chest Supported Tbar (5s Stretch)
60kg x7
70kg x3
Rear Delt Row
3 sets of 20
Seated Machine Curl (Uni) 6x6 (Muscle Round)
DB Hammer Curl
3 sets of 15
Great leg session to finish the week off! The connection I got was the best it's been in years and finally confident I can get some leg mass back if I can keep performance consistent.
Seated Leg Curl
45 x8 x9
55 x7
45 x8/4 RP
Leg Extensions
40 x10 x10
Double Drop
Horizontal Leg Press
270 x6
300 x5
250 x9/4+ Iso
V-Squat
150 x9/5
Standing Calf Raise
2 sets of 15
Great pull session this afternoon, just getting settled into the slight tweaks to the new rotation and unsupported rows.
Hammerstrength Low Row
4pps x8
3.5pps x7 x9,4 (pivotal reps)
3pps x30 (did because someone challenged my ego)
Machine Tbar Row
90 x7 x9
70 x8 x8
Supinated Hammerstrength Pulldown
2pps x7 x8 x9
Step Back Hammerstrength Row
2pps x8 x10
2.5pps x8
Rear Delt Row (Using 2 D handles on low cable row)
16 x10 x10
20 x8
Machine Preacher Curl
3 sets of 8-10
Cable Curls (facing away from the stack using single Ds)
2 sets of 10 holding stretch for 3s
Just wrapped up the third session for the site and boy it was a good one. Once again, training up in pontypridd at GAH gym, so not the equipment I'm used to but still made for an awesome session. Weights were not logged, however the session ran as follows:
Powerfabs Decline Press (rejigged to actually hit incline)
1 set of 5
1 set of 10
1 RP set of 10/6/isohold
Incline DB Press
45 x6 (2 sets)
40 x10
40>30>25 double drop
Powerfabs Shoulder Press
1 set of 6
1 RP 12/8/isohold
Close Grip Machine Press
1 set of 20
1 set of 12
Pec Deck
2 sets of 10-12
DB Laterals
2 sets of 10
1 double drop (KILLER)
Crossbody Extensions
2 sets of 12
Machine Extensions
2 sets of 10
Cable Crunches s/s Hanging Knee Raises
3 sets
Enjoying this!
just wondering following from your instagram story about things you would potentially cover if you could go into some detail about tips for first timers looking to compete in the next year or 2.
Great push session today. Off work this week so living the Cutler life, eating and dreaming of training... and training haha.
Numbers up after a few weeks of stalling on this rotation, which is always nice to see. Pump was up there too! 40 degree smith machine press
110 x3 x3
90 x12 x7/4/3RP
Flat HS Press
3pps x5
2.5pps x12 x8/5 (pivotal reps)
Star Trac Shoulder Press
4pps x3 (too much chest pressing)
3pps x8 x10 x8/5 (PR)
Machine Close Grip Press
67 x8 x8
53 x15
Pec Deck
35 x10
45 x10 x12
Lying Cable Laterals
6 x12
9.5 x10 x12
Rope Pressdowns s/s Rope Crunches
3 sets ~10-12
One Arm DB Overhead Extensions
10 x12 (2 sets)
Finishing this week off with an awesome pull session. One of those sessions that I knew would be a good one, right from the warm up.
Slight change in exercises to kick off a new block:
Nautilus Pulldown
66 x7 x 6
52 x10
Chest Supported Tbar Row
90 x7
100 x4.5
70 x19
DB Row (strict)
55 x7
42 x12 x6
Lat Pull Down (Upper Back Focused)
50 x10 (2 sets)
60 x12 x8/5 RP
DB Shrug
32 x10 (3 sets)
MTS High Curl
20 x10
25 x8/6/4 RP
Good pull session last night, holding numbers whilst trying to tidy up a few lifts as I'm fully aware that I can't continue to add plate after plate each week without form slipping.
HS Low Row
4pps x7 x6
3pps x13/5 RP into iso at half way and full stretch
Chest Supported Tbar
90 x8 x7
80 x6
60 x13/5 RP (same iso above)
HS Neutral Row (Bilateral)
3pps x6 x4
2pps x14/6 RP (same iso)
Medium Grip Lat Pulldown
45x12 x12
55x10
DB Shrug
32 x10 (3 sets)
Reverse Cable Fly
7.5 x15 (3 sets)
Lat Stretch
10s (3 sets)
DB Curl
16 x12 (2 sets)
Single Arm Preacher
25 x6
20 x10
Solid leg session yesterday, progressing on compounds and good stimulus on isolations. Hack squat is still broken in my gym (2nd week now), so subbed V-squat in with a bias on quads.
Leg Extension
45x12 x14 x12
35x15/10/8 RP
Seated Horizontal Leg Press
270x7 x9
220x15 x14
V-Squat
5ppsx9 x5
3ppsx25
Lying Leg Curl
1 Muscle Round
Standing Calf Raise
35x15 (4 sets)
Resting up during the day certainly helped with energy and strength, so that's certainly something I'll try and do consistently prior to leg sessions.
Push today and gunning for at least 5 reps with 50s on the incline!!
Woke up today and the lower back and lats are fairly sore, which confirms my thoughts after yesterday pull session.
Whilst nursing the hamstring niggle, I substituted machine Tbar rows with a chest supported variation in an attempt to remove the need to stabilize. This was fine and worked very well, however I also included supinated pulldowns and DB rows within the same session, due to the chest supported biasing the upper back a little more.
However, upon returning to the unsupported variation, this places the majority of load upon the lats and of course the errectors due to stabilization, So having two additional lat exercises makes no sense.
Moving forward, I think a supported upper back row will be introduced. I am very fortunate in gym as it has the largest selection of equipment I have EVER seen in a gym, so shouldn't be a problem.
If this session was my Wednesday pull session it would be no issue, as I rest on Thursday. However, I have legs today with hack squats, so I'd want a fairly fresh lower back for that!
The seated horizontal leg press is also on the menu, so looking forward to throwing some more plates on top of the stack as well!
Great pull session today, despite training early (8am). Gym was very quiet though, so no chance of any gymshark boys having a dig (sorry to anyone who wears it, its a generalisation).
Finally reintroduced an unsupported row after a month of nursing the hamstring, without any issues at all, so that was pleasing. However, exercises will need to change slightly as a machine Tbar does not swap like-for-like with the chest supported version, as my lower lats are FRIED now.
Supinated HS Pulldowns
55x5 x6
45x11
40x19
Machine Tbar Row
80x10
90x7
80x10
60x10/3/2
Strict DB Row
55x8 x5
40x12
Medium Grip Lat Pulldown
45x12 x12
65x10
DB Shrug
30x11 x15
37.5x8
Reverse Cable Fly
7.5x12 (3 sets) MTS High Curl
1 Muscle Round
So you got up extra early just to get 2 extra meals in before training?
Morning All,
Great push session yesterday, progressing compounds and connecting well with isolations. A phrase Alex Kikel metioned before and stuck with me is the progression can also come in the form of progressive tensions; so your ability to improve your execution and increase the amount of tension you place through a muscle.
40 Degree Incline Smith Press
110x4
100x3
90x8/5/2 RP
80x10/6/3 RP
Flat HS Press
3ppsx5 x5.5
2ppsx10/6/10 RP (shoulder felt amazing and got pi**ed off for the last micro set
HS Shoulder Press
2.5ppsx5 x4
2ppsx8 x11
Neutral Grip Machine Press
60x8 x10
Seated Cable Fly
10x15
12.5x15
Lying Cable Laterals
6x12 (3sets)
Rope Pressdowns
25x12-15 (3 sets)
DB Overhead Extension
10x10-12 (2 sets) Rope Crunch
40x10 (3 sets)
Writing this up early Sunday morning getting ready for an early pull session (not a fan of training early). Made sure to get up early to get 2 meals in (4.30 and 6.30), ready to be in the gym for 8am. Fuelled up ready for pull. Will update how it goes!
Legs last night. Went into it with a little less energy than normal due to getting a little too involved in one of the P.E lessons at school, but lesson learnt! Still managed a pretty good one, finishing well.
Lying Leg Curl (HS) 20x10-12 (3 sets)
15x15/8/5 RP
Leg Extension
40x12
50x12 x12 x12,8,6 RP
Powersquat Leg Press
300x10
350x9
400x6
V-squat
120x10
160x13 (left it there because knees and legs were really beaten up) Seated Calf Raise
15x12-15 (3 sets)
Slept very well, so rested and eager to get in for push in Tminus 1 hour!!
Morning All,
Great Pull session last night, knew from the start that everything was ON and could really enjoy the session and get some decent lifts in.
HS Low Row
4ppsx7
3pps x13 x17
Chest Supported T-bar
100x5
80x11 x9
HS Neutral Row (Bilateral)
3ppsx5
2ppsx12 x9
Medium Grip Lat Pulldown
45x10
55x12
65x10
DB Shrug
30x12
36x10 x8
Reverse Cable Fly
7.5x12-15 (3 sets)
DB Curl
16x20
22x15
16x20
MTS High Machine Curl
15x20
25x10 x8
Rest day today and truly needed after that one last night. Left me battered but that puts a smile on my face! Plan is work, home, CHILL this evening. Could put up my rest day nutrition and rationale later if interested.
Any reason why you take two 5 g servings of creatine? Thanks for the log update, lad!
Few requests for my current supplement stack, nothing crazy (or interesting for that matter) but here you go: Upon Wake
3tsps ACV with warm water
1000mg Vit C*
1200mg Fish Oil*
Zinc, Mag, Calcium*
Multi Vit
*taken also with meal 2 and 3 (as far away from training as possible)
Glycomax (GDA) taken 20 minutes prior to preworkout meal and second PWO meal
Preworkout
Any of choice: often MVPre (Innovapharm), Serum Code Stack (Bio-hack Pharmacuticals) or Clash (MTS)
5gs Creatine
Intra
34gs Enduravol (WG Nutrition) - A protein/amino acid formula
25gs HBCD
8gs Cit Malate
2gs Taurine
10gs Glutamine
3gs Leucine
5gs Creatine
Pre Bed
600mg Ashwagandha
1tsp psyllium husk
Digestive Enzyme (Solgar) taken with Meal 1, Preworkout meal and PWO
Lol consistent meaning 1 bottle per meal I suppose! 😂
Legs (Quad Focused) this evening. A solid session, despite a little bit of a slow, frustrating start BUT certainly got the most out of it once I cleared my head! Leg Extensions
35x22
45x12 x10 x10
Pivot Leg Press (HS)
270 x5 x6
200 x15 x20
Hack Squat
120x15
160x5 (hack got stuck half way, something must be broke) 120x10
Lying Leg Curl (HS)
10 2x RP sets
Seated Calf Raise
10x20
15x20 x20
very excited to follow along! doesn't matter how long it takes, when you get back on the stage all this hard work and consistency will show! x
Hi Guys, had a request for a run down my current meals and macros, so here goes:
M1 49P 12C 10F
175gs 5% Beef
200gs Mixed Veg
M2 50P 6F 2C 150gs Chicken
Green Salad
M3 50P 13C 11F Repeat M1+Kale
M4 (Pre) 50P 65C 16F 45gs Whey Iso
100gs Oats
15gs NB
Intra
34gs Enduravol by WG Nutrition (Peptide formula covering protein,EAAs and other aminos)
25gs HBCD
8gs Cit
10gs Glut
2gs Taurine
3gs Leucine
5gs Creatine
M5 (PWO) 68P 176C 8F
150gs Chicken
90gs Cream of Rice w. 100gs Frozen Fruit
1.5 Bagels w. 40gs Jam
M6 (Pre Bed) 60P 85C 18F
45gs Whey Iso
125gs Oats
25gs NB
Totals (inc trace) 3745Kcals 374P 379C 72F
Good pull session today, slight tidy up in form with higher volume, different to what much of you are used to seeing written:
Supinated HS Pulldown
50x8 50x7 50x6/4/4
40x12
Chest Supported Tbar
80x7 80x6 80x8
60x12/5/8
Strict (head on bench) DB Row
42x10
50x10
55x7
40x10
Medium Width Lat Pulldown
3 sets ~12 reps
DB Shrug
32x10-12 (3 sets)
Reverse Cable Fly
5x12-15 (3 sets)
DB Curls
16x15
22x6
Machine Preacher Curl (Single Arm)
1 muscle road, back and forth arms
As you can see above, sometimes I actually go up in reps set to set. This is purely down to whether my musculature fires on all cylinders or not. This is the reasoning behind the higher volume. If I could guarantee maximal performance each set, I would do 2-3 sets per.
Excited to follow this!
I'm curious, how long did you push for before your first offseason mini cut?
Evening All,
Just rounded off a decent push session. Being brutally honest, the first exercise: 40 degree incline felt sh*t but was probably partly my own fault for pushing loading when it wasn't there! Especially for myself, with the core/stabiliser weakness, it can take me a while to get into session. Regardless, dusted that off and finished really well. So I'm pleased in that regard:
40 Degree Smith Machine Press 110x3 (I log the bar as 20 even though it's not, so that's 45-a-side)
100x4
80x12 80x9/6/4
Flat HS Press
3ppsx3
2.5ppsx10 2.5ppsx8
Star Trac Shoulder Press
4ppsx6
3ppsx12 3ppsx10/6/4
Dip Machine
80x10 x10
Pec Deck
35x12 35x10 35x10
Lying Cable Laterals
10x12 10x10
Was pushed for time, so no tris hit. Will have to get in additional volume at some point.
Just rounded off a great leg session.
As some of you know, I've been nursing a hamstring tweak for 2-3 weeks, so hamstring loading and volume has been rock bottom. However, today I thought it was time to test the waters and to great success.
This is typically how I will ALWAYS setup at least 1 of my 2 weekly leg sessions:
Lying Leg Curl (Individually moving HS)
20x12 20x10
15x15/8/5 (RP)
Leg Extension (Individually moving HS)
40x12
50x12 50x10 50x12/8/6 (RP)
Cybex Squat Press (Leg Press)
400x6 400x5
300x15 300x15
Cybex V-Squat
150x9
200x8
Seated Calf Raise
17.5 (4 AMRAP sets ~ 20 reps)
Leg Extensions
35x20 (done to simply finish quads off)
Not even the slightest hamstring issues, even during loading the leg press with a weight I haven't touched in a long while. Only slight scare was during posing at the end of all things haha. Will stretch and foam roll it over the weekend to ensure there's no scar tissue build up.
Really looking forward to following your journey back to stage, Jack! Glad everything is flowing just right for you at the minute.
1. What supplements do you find beneficial taking on a daily basis?
2. What training split are you currently following?
No doubt I’ll have loads more questions but i‘ll cap it at two just now 😂
why so much protein ??????? isn't that bad for your kidneys? also, can u go into precise detail every aspect of every meal you eat, 3 times over - hype for this!
Really excited to follow your journey on here Jack! Maybe one day I'll pluck up the courage to start a log myself.
@jackthorburn Thanks for posting this.
It's a absolute pleasure to have Jack here logging on the site. I cannot wait to see this thread develop and follow your progress even closer :) This is only the start guys, I expect to have a lot more exciting content coming from SEVERAL people in the coming months.