Approved Log My Competition Log- oraphan

[oraphan]

Age:
18

Current Weight:
52.4kg

Height:
166cm

Body Fat %: (if applicable)
Assuming approximately 13%

Training Experience:
2.5 years

Cycle Stack:
N/A

Supplements Used:
Dymatize Iso-100 Whey Protein
Magnesium Glycinate -1000mg
Potassium Gluconate - 1000mg
Vitamin D3 - 2000iu
Zinc - 500mg

Diet Overview:
Aiming to stay at a slight calorie surplus to gain as much muscle as possible while keeping body fat low, however I may incorporate a minicut if I believe my body fat is getting too high.

Training Schedule: (days per week, types of workouts)
I train 4 days a week, following an Upper Lower split. I aim for a high-frequency low-volume training approach with a rep range of 4-9 to minimise fatigue. Further details on my exercise selection will be provided as I update the log

Goal for the Competition:
gain muscle while staying lean

 

[jay]

Comp Log Approved

 

[flexymcflexface]

What did you decide on your cycle? 21 and they way you look you could so much without taking anything. Show us old fellas what we should have done when we were younger.

 

[oraphan]

What did you decide on your cycle? 21 and they way you look you could so much without taking anything. Show us old fellas what we should have done when we were younger.

I am still natural but if I ever decided to hop on it would probably be a simple 500mg Test only cycle for now. Appreciate the support brother, looking forward to seeing everyone's updates

 

[Dunstone]

Welcome, young one. You have every advantage ahead. Build a solid foundation, nourish those muscles, and they will grow.

 

[flexymcflexface]

I am still natural but if I ever decided to hop on it would probably be a simple 500mg Test only cycle for now. Appreciate the support brother, looking forward to seeing everyone's updates

Im glad your still natural.

Ps 250mg a week would be all you need for your first got.

 

[aussie]

Welcome to the comp brother, RESPECT for going the natural route at 18. That’s rare these days and takes real discipline. You’ve got a solid base and sounds like you’ve already got your head screwed on with diet and training. Stick to it, stay consistent and you’ll build something solid.

 

[DC309]

Wicked, will be great to see a young blokes progress too

 

[oraphan]

UPPER A (CHEST BIASED)
Incline Press (Smith Machine)
87.5kg x 4 0rir

Chest Flies (unilateral)
full stack (100kg) x 7 1rir
95kg x 6 0rir did bilaterally because i was short on time

Hammer Strength Shoulder Press
65kg per side x 7 0rir

Lateral Raise machine (unilateral)
max stack (150lb) x 10 1rir

Chest-Supported Row (Upper Back Biased)
80kg x 6 0rir

Machine Lat Pulldown
117kg x 4 0rir (overshot here by a bit so i lowered the weight)
110kg x 6 0rir

Machine Crunch
82kg x 6 0rir

Hammer Curls (cable)
160lb x 7 2rir (definitely could go higher here)

DIET:
meals today were very simple, I had 6 eggs for breakfast followed by rice and chicken for lunch, dinner is likely to be the same.

Overall Review:
you may have noticed the rather low volume approach I take, due to my natural status and from lots of experimenting, I've found that approximately 6-8 sets per muscle group a week is best for my growth. You may have also noticed the absence of any arm workouts in my upper day, this is because I program them to be at the start of my lower days. This is mainly due to the fact that triceps will be fatigued after any pressing movements and likewise for biceps after pulling movements. To counter this I implement them at the start of my lower days, as arm workouts typically cause much less fatigue than leg movements such as squats, I find them to not really affect my performance on lower and having them first allows for them to experience much more stimulus as opposed to placing them at the end of an upper day.

I will attach some physique pics with a pump and some videos for form regulation, any tips regarding form will be greatly appreciated

 

[oraphan]

forgot to attach this

 

[youngmastronomer]

Wow you have some serious strength for your age very impressive! may I ask what type of foods you consume in your diet?

 

[oraphan]

thanks boss but i’ll be honest my diet is complete shit, i only get around 2 meals a day and just focus on getting enough protein plus carbs for energy. Wouldn't really recommend following any diet tips i give haha.

 

[oraphan]

LOWER A (HAMSTRING BIASED)

Machine Preacher Curl
60kg x 6

Elbow Supported DB curl
40lb x 4

Unilateral Tricep Extension
80lb x 8 ( I promise I'm getting full extension it's just the camera angle)

45 Extension
80kg x 5
80kg x 4

Hamstring Curl
160lb x 6 (5 leaning forward)

Leg Extension
117kg x 5
117kg x 4

Leg Press
290kg x 7 (could've gone higher i reckon)

Adductor Machine
Full stack x 7

Standing Calf Raises
200lb x 7
200lb x 5

DIET:
shit, trained fasted today at 1am. Probably around 1400 calories


Overall Review:
felt like shit, trained like shit. Felt slightly weaker today but managed to match last week for everything and progressed on leg extension + leg press. Gym at 2am is much nicer and quiet, might start training around this time more often. Below are some recordings for form check