Approved Log My Competition Log- oraphan

[oraphan]

also putting you all on, try premiumsupplements for your preworkout, the dosages are INSANE for the pricepoint. If you buy their non-stim + stim combo its like 30 bucks a pack.

I normally take this with a caffeine pill for my preworkout

 

[Dunstone]

also putting you all on, try premiumsupplements for your preworkout, the dosages are INSANE for the pricepoint. If you buy their non-stim + stim combo its like 30 bucks a pack.
View attachment 4176
I normally take this with a caffeine pill for my preworkout

Im stuck on the Mango flavour!

 

[oraphan]

Im stuck on the Mango flavour!

the aftertaste is a bit iffy but the dosages are so good i’d drink it even if it tasted like battery acid hahahaha

 

[musclemaniac]

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

Good on ya mate, 18 and already on top of your training and diet. The size will come if you keep at it. Eating in a surplus and staying lean is not easy. Main thing is to just stay consistent and trust the process. You’ve got time on your side and the right mindset. I'm sure you'll get some good results.

 

[oraphan]

Upper 3 (Arms-Focused)
Elbow Supported DB Curls
40lb x 6
40lb x 5
Incline Smith Press
90kg x 5

Chest Flat Press
62.5kg x 5

Shoulder Press
70kg x 5 1rir

French Press
32.5kg x 5

Machine Lat Pulldown SA
65kg x 4

UB Rows
70kg x 8
70kg x 6


DIET
slept in so skipped breakfast
pre-workout meal was a protein bar + oats and a banana
post-workout meal (dinner) was rice and fish

OVERALL REVIEW:
been quite busy this week so i'm filling in all the workouts this week right now, I have decided to switch to a upper lower split 6 times a week instead of 4 because I cannot bear to be without the gym for 3 days a week. As a result my volume for most session will take a hit as I'm am still trying to fit that 6-8 sets per muscle group a week to minimise muscle damage. Being in the gym more days is definitely more fun I must saw however and I'm hoping 3x a week frequency will help bolster my muscle development even if it is slight.

 

[oraphan]

LOWER A (HAMSTRING BIASED)
Hamstring Curl
170lb x 7
170lb x 5.5

Adductor Machine
82.5kg x 6.5
82.5kg x 4

Hip Thrust
90kg x 10
100kg x 10

Leg Extension
117kg x 4
110kg x 6

45 Extension
50kg x 6 2rir (started just holding the plates for this because i cannot be ****d taking a bar from the squat rack)

Neck Curls
20kg x 20

DIET:
cannot remember haha

 

[oraphan]

 

[oraphan]

 

[oraphan]

probably the best part of this change (at least for me) is that I can use a wider variety of machines when compared to only 4 days a week, this is great because there are so many movements I enjoy that I can finally fit into my program now, progress pics soon

 

[Dunstone]

View attachment 4410View attachment 4411

Solid leg workout

 

[Dunstone]

!

 

[musclemaniac]

Workouts are looking solid. Looking forward to those progress pics!

 

[oraphan]

UPPER A (CHEST BIASED)
Incline Press (Smith Machine)
100kg x 3 0rir
95kg x 4.5
Flat Chest Press
65kg x 5

Hammer Strength Shoulder Press
75kg x 5

Serratus SA
45kg x 10
55kg x 7

Chest-Supported Row (Upper Back Biased)
85kg x 6
85kg x 4.5

Lat Pulldown SA
70kg x 5

Weighted Dips
50kg x 6

SA Preacher Curls
20kg x 3.5

Elbow Supported Curls
40lb x 5

Machine Crunch
88kg x 5 1rir
88kg x 4

Neck Curls
25kg x 12

DIET:
late night session so pre fueled with oats + 1 scoop of ghost cinnabon protein 1.5 hours prior to workout, then a banana 30min prior.
intra-workout was a litre of cocobella coconut water
post meal will be some chicken pasta

OVERALL REVIEW:
solid progression but quite a few overshoots in terms of loading which caused me to get slightly less reps than I wanted (3 compared to 5-7), otherwise overall a great session. Attached are progress pics in both shitty lighting and gym lighting to keep consistency compared to my first set of pics.

 

[oraphan]

also attached will be some recordings of my sets.