Approved Log My competition log - John smith 4929

[John smith 4929]

Not many more meal preps till the end of this cut, still the same foods/meals just eating 2134 cals worth.
Breakfast
- Red tractor protein oats
- blueberries
- manuka honey
- chicken thighs
- 2 Squares Lindt 70% dark chocolate

Snack 1
- Carmens double choc protein bar
- Carmens Belgium choc oat bar

Lunch
- Jasmine white rice
- Lean beef mince with Taco seasoning and salsa

Snack 2
Yo pro pouch 20g protein

After work Meal
- white pasta
- lean beef mince
- Campbells spaghetti sauce

Dinner
- chicken thighs
- Jasmine white rice

I love the food, i think that’s why it has been reasonably easy to stick to it….. just so keen for those portions to start coming back up.

 

[John smith 4929]

The Time has finally come! Starting with 60mg daily see how I go! Working on my exact refeed diet that will start next week will keep everyone posted!

 

[John smith 4929]

Also here’s today’s workout:
Quads, Hamstrings, Glutes & Abs - Monday

Seated leg curl warm up 2x15 40kg

Seated leg curl 4x12 68kg

Wide stance leg press 3x12 180kg

deadlift 3x12 80kg 90kg

Leg extension 3x12 61kg

Seated leg press 3x12 200kg

hack squat 3x12 60kg* 70kg

Hanging leg raise 3 x 10

Ab crunch machine 3x20 10kg

Ive never had so many veins popping out of my legs or my legs being this shredded. Will put a photo up when i shave them ahahah

 

[darkHORSE]

Yeah bro apart from the first day im having a fat pizza I’ll be upping cals as follows
- week one: 200cals
- week two: 150cals
- week three:150cals
- week 4: nothing
- week 5: nothing
- week 6: 150cals
I’ll asses each week how I’m going I’ll be on mass prop tren a and test still for this comp ahahah so should hopefully just fill up those muscles and stay shredded ideally lol

Sounds good man. That gradual bump is ideal, especially with the gear you're on. Those compounds keep you lean but you still have be careful not to flood the system. Just keep an eye on how your weight and pump feel week to week.

P.S. Pizza day is well deserved

 

[John smith 4929]

100% will do thanks my bro

 

[John smith 4929]

Hectic back pump today, on my refeed days. Can definitely feel the difference in energy/pumps and overall mood

Back - Wednesday

Lat pull-down warm up 2x15 *superset* 42.5kg

Seated row warm up 2x15 *super set* 42.5kg

Lat pull-down 4x12 *superset* 60kg 70kg**

Seated row 4x12 *superset*60kg 70kg**

Single arm dumbbell 3x12 32.5kg 35kg

Machine High row 3x12 30kg 40kg

Seated wide grip row 3x12 60kg

Single arm cable seated row 2x12 27.5kg 35kg*

Back extension 3x12 20kg

 

[John smith 4929]

Felt really good today, not sure if it’s the mast or the higher cals. Feel like look dryer as well but might be placebo

Shoulders & Calves - Thursday

Seated dumbbell side raises warm up 2x15 7.5kg

Standing dumbbell shoulder press wu 2x15 12.5kg

Seated dumbbell side raises 3x12 12.5kg

Standing dumbbell shoulder press 3x12 25kg

Standing dumbbell upright row 3x12 17.5kg 20kg*

Dumbbell Shrug 3 x 12 32.5kg 35kg

Cable front raise 3x12 12.5kg

Dumbbell front raise 3 x 12 12.5kg

Reverse pec deck 3x12 68kg

Standing calf raise 3x12 85kg

Seated calf raise 3x12 40kg

 

[Skays]

Felt really good today, not sure if it’s the mast or the higher cals. Feel like look dryer as well but might be placebo

Shoulders & Calves - Thursday

Seated dumbbell side raises warm up 2x15 7.5kg

Standing dumbbell shoulder press wu 2x15 12.5kg

Seated dumbbell side raises 3x12 12.5kg

Standing dumbbell shoulder press 3x12 25kg

Standing dumbbell upright row 3x12 17.5kg 20kg*

Dumbbell Shrug 3 x 12 32.5kg 35kg

Cable front raise 3x12 12.5kg

Dumbbell front raise 3 x 12 12.5kg

Reverse pec deck 3x12 68kg

Standing calf raise 3x12 85kg

Seated calf raise 3x12 40kg

Looking strong brother

 

[John smith 4929]

Looking strong brother

Thanks my bro

 

[John smith 4929]

Nice arm pump today, zoned out a few times though. Also changed a few exercises in this one and will do to my other workouts stop the body getting used to them.

Arms & Abs - Friday

Cable v bar push down 4x15 31.25kg

Overhead tricep extension 3x15 21.25kg

Duel rope tricep extension 3x15

Smith machine close grip bench 4x15 40kg 12rep

Standing over head cable curl 3 x 15

*superset* Single arm preacher curl 3x12 12.5kg

*superset* hammer curl 3x12 17.5kg

Hanging leg raise 4x12

 

[John smith 4929]

Little check in lads, need to start working on my triceps rear delts are starting to pop but it’s not as balanced as I like, anyone got some good triceps growth tips ?

 

[darkHORSE]

Your tris will only really catch up if you push heavier on the compounds. That 40 kg close grip on the Smith is fine for pump but you need heavier close- grip bench, dips and skullcrushers for real growth. Keep the pushdowns and extensions for finishing but the meat of the tricep comes from loading it hard.

 

[John smith 4929]

Your tris will only really catch up if you push heavier on the compounds. That 40 kg close grip on the Smith is fine for pump but you need heavier close- grip bench, dips and skullcrushers for real growth. Keep the pushdowns and extensions for finishing but the meat of the tricep comes from loading it hard.

Thanks brother gonna throw it in to my new workout thanks!

 

[John smith 4929]

Today’s sesh, new routine hectic pump haven’t felt sore like this for a minute.

PUSH

chest
Barbell bench press 4 x 15

• All sets 60kg

Incline dumbbell press 4 x 15

• 2 sets 40kg
• 1 set 37.5kg
• 1 set 30kg

Seated cable flys 4 x 15

• 1 set 12.5kg
• 3 sets 10kg Incline smith machine 3 x 15
• 1 set 40kg
• 1 set x 12 40kg

shoulders * supersets *
Smith machine shoulder press 3 x 12

• 1 set 10 reps 40kg
• 2 sets 20kg

Standing side lateral raises 3 x 12

• 3 sets 12.5kg

Triceps * supersets *
French press 4 x 15

• 4 sets 25kg

Ez bar close grip press 4 x 15
Didn’t get time

Here’s how I looked after

 

[John smith 4929]

Today’s new back workout, was pumped as **** from the pull ups was in bit of a rush as well. But felt like it’s a good routine

Pull
Upper back
Pull ups 4 x 12

• 12
• 10
• 7
• 7

wide grip lat pull down 4 x 15

• 67
• 57
• 57
• 57

Mid back
over hand barbell row 4 x 10

• 40
• 60
• 60
• 60

T bar row close grip 4 x 12

• 20
• 30
• 30
• 30

Lower back
back extensions 4 x 15
- no time
Rear delts/traps
Rear delt dumbbell fly 4 x 15

• 7.5
• 7.5
• 7.5
• 7.5

Face pulls 4 x 15

• 23.75
• 23.75
• 23.75
• No time

Shrugs 3 x 12

• 32.5
• 32.5
• 32.5

Biceps
Over head cable curls 4 x 15

• no time

Barbell curls 4 x 15

• no time

 

[John smith 4929]

had a rest day today and yesterday was getting a bit fluy luckily I’m feeling a lot better. Gonna smash my new leg workout tomorrow.

Here’s my current reverse diet meals ect

 

[John smith 4929]

Absolute brutal leg work out part A of my push pull legs (quad dominant variant)

Abs
Seated oblique crunch 3 x 12

• 15kg
• 15kg
• 15kg

Seated crunch 3 x 12

• 15kg
• 15kg
• 15kg

Toes to bar w/partials failure 4 x 10

• 2 full 8 partials
• 10 partials
• 10 partials
• 10 partials

Quads
Hack squat 4 x 15

• 40kg
• 50kg
• 60kg
• 60kg

Leg press 4 x 15

• 160kg
• 180kg
• 180kg
• 180kg

Leg extensions w/partials failure 3 x 15

• 54kg 4 partials
• 10 reps 54kg 5 partials
• 10 reps 54kg 4 partials

Hamstrings
Standing leg curl 3 x 12

• no Time

Lying leg curl 3 x 12

• no time

Calves
Standing calf raises 5 x 20

• no time

Couldn’t walk or even tense after this lol

 

[darkHORSE]

Absolute brutal leg work out part A of my push pull legs (quad dominant variant)

Abs
Seated oblique crunch 3 x 12

• 15kg
• 15kg
• 15kg

Seated crunch 3 x 12

• 15kg
• 15kg
• 15kg

Toes to bar w/partials failure 4 x 10

• 2 full 8 partials
• 10 partials
• 10 partials
• 10 partials

Quads
Hack squat 4 x 15

• 40kg
• 50kg
• 60kg
• 60kg

Leg press 4 x 15

• 160kg
• 180kg
• 180kg
• 180kg

Leg extensions w/partials failure 3 x 15

• 54kg 4 partials
• 10 reps 54kg 5 partials
• 10 reps 54kg 4 partials

Hamstrings
Standing leg curl 3 x 12

• no Time

Lying leg curl 3 x 12

• no time

Calves
Standing calf raises 5 x 20

• no time

Couldn’t walk or even tense after this lol

That is a smashing

Legs looking on point!

 

[John smith 4929]

That is a smashing

Legs looking on point!

Thanks brother

 

[John smith 4929]

Active rest day today, stepper and abit of sauna. Need to lock in abit more started blowing out on the reverse diet