Hey guys, hope you're all well!
I'm Sandro and I'm from Basel, Switzerland.
I've been coached by AJ for exactly a year now and I've made tons of progress and learned so much already - which will still get better every week!
As I'm starting to train in a new gym and the goal of getting back on stage 2022 is pretty much set, I'd thought I'd like to log the whole journey on here and share it with you guys!
I will do weekly to bi-weekly updates on here, regarding changes in training, nutrition and of course - some physique shots, as well as logging some training sessions and full days of eating - anything you'd like to see, just comment below!
So how does my current state of things look like:
TRAINING
Basically did Pull/Rest/Push/Legs/Off with two rotations since we started with some slight changes here and there if exercises stalled or felt off for a few weeks. With the new gym coming along, we'll stay with this split and frequency but made changes to exercise selection. I will post a breakdown of each session in the next days to give you guys an idea.
VERY excited for this meso as I have some very cool equipment available (especially for legs) and I can't wait to get crazy strong on these pieces.
NUTRITION
current macros are:
275P 450C 55F on training days.
250P 300C 85F on rest days.
CV/STEPS
35 mins on the cross trainer on NTDs and hitting 10 to 11k steps daily on average.
so that's it for the initial log, if you have any questions, please ask and I appreciate everyone who's following along the journey!
it's time to #BeEpic
some recent physique shots from my checkin yesterday:
Hey guys!
No idea where my FDOE went, but it's gone lol. Will do another one in the upcoming weeks, once stress is a little bit less.
Had a VERY spontaneous and superb trip to Vienna last week to train at the best gym of the world DAS GYM and met so many people I only knew from social media - absolutely EPIC!
After some great sessions and two rest days, I have three sessions in a row now (PUSH was a 10/10 yesterday) before I'm on a trip with my dad for the weekend.
No changes for now regarding training and nutrition, but I'll keep you updated if anything changes here.
Just ate my pre WO meal and getting mentally ready for the upcoming leg session!
Pendulum and Banded Leg Press are ON.
Evening guys!
Had a decent PULL session today, not completely happy with it, as my head was not 100% ON today - still need to get into the zone in the new gym. I think this needs a little time if you change the environment, it that makes any sense lol.
Session went as followed:
HS Low Row x2
Barbell BOR x2
SA DB Row x3
Upper Back Row x3
Rev Pec Deck x3
Rope Hammercurls x3
D-Handle Curls x3
Will put up a Full Day of Eating on a training day on sunday, to give you guys an idea of how my usual diet setup looks like atm - still pretty high volume foods, almost two years post show lol.
Have a great start into the weekend!
Hey guys!
So as I've mentioned, I wanted to break down my PULL session from the other day!
SA Cable Pullover 1 x RP
Gym 80 Unilateral Row x2
Stiff Leg Deadlift x2
AS Chest Supported Row x2
Neutral Grip Pulldown x2
Machine Shrugs 1 x RP
Hammer Bicep Curl x3
High Cable Curl 1 x RP
Crossbody Rev. Flys 1 xRP
was a very good session, as I need to get used to the new gym, some things felt a bit different but good. Did the SLDL on the texas bar - that last warm felt HEAVY haha, but matched reps with last rotation and got +1 on the backoff.
baseline in half of the sessions is set, had PUSH yesterday and going to hit LEGS today - the Precor Hack is waiting for me, YEAH!
Hope you're having a great day ahead, cheers guys!
Good morning guys!
Started the new meso on friday, which was LEGS 2. Session looked as followed:
Adductor x2
Lying Leg Curl x2
Cybex Leg Extension x2
Paramount Pendulum x2
Top Banded 45 HS Leg Press x2
AS Hip Thrust Machine x2
Seated Calves x3
ABS x3
Baseline is set and I have to say, this pendulum is HEAVY af haha!
Had a rest day yesterday, off plan meal in the evening and will be hitting PULL 1 today, which will be posted in the following days on here.
Stiff Leg rotation today, so this food better give me some PBs.
Hope you're having a great weekend so far, cheers!