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?
Evening All
As many of you will have seen, mini cut starts today! I've been in a surplus for 20 months, with my sole focus being rehabbing injuries and getting back to fitness. I'm fairly happy with where it's at currently, so I feel I am now in a good position to reign it back in a bit.
I'm being fairly aggressive, as I am under no illusion of the amount I need to shave off. Looking at roughly 25lbs, but we'll see! Actually quite excited to feel a little shit again haha.
Anyway, changes outlined below:
Meals 1-4 exactly the same
PWO 95gs carbs dropped (1.5 bagels and 40g Jam)
Meal 6 removed as was often crammed in (125gs Oats, 45gs Iso, 25gs NB)
TD 2500kcals 300P 200C 50F
NTD 1900kcals 250P 100C 47F
Cardio 35 minutes daily fasted
Will keep you posted!
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)
Fantastic push session today, in the presence of the legend Flex Lewis. Hard to not push it when you're training next to one of the best in the world! Everything felt great today, with the core being ON from the get go! Star Trak Shoulder Press
4pps x7
3pps x9 x12/6/Iso
Incline HS Pin Loaded Press
65kg x4
55kg x7 x6
45kg x12/6/Iso
Close Grip Smith Press
100kg x6 x4
80kg x9/3/2
Dips (3s eccentric, 2s pause)
BW x7 x5
Machine Laterals
20kg x16
30kg x9
Double drop 30>20>15
Seated Cable Fly
15kg x10 (3 sets)
Dual Rope Pressdowns
23kg x10 (3 sets) DB Overhead Extension
12.5kg x6
10kg x10
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