The Long Road Back to Stage

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.