Approved Log My Competition Log- 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.
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I normally take this with a caffeine pill for my preworkout
 
oraphan said:
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
Click to expand...
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.
 
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.
 
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
 
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
 
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.
IMG_0731.jpg
IMG_0730.jpg
IMG_0729.jpg


IMG_0737.jpg
IMG_0732.jpg
 
apologies i have been busy with uni student activities (partying and drinking). Regardless, I have been keeping up with my training just havent had time to sit down at the desktop and upload the results
1753113735580.png
1753113743686.png
1753113748887.png
1753113752026.png

attached are my past few days of training, solid progress i cant lie
 
Today was Upper 2 (Back Focused)
OVERALL NOTES:
woke up (slept in) had a tim tam and went straight to gym. Felt a little low on energy but didn't affect my lifts as much. Will probably have to switch out machine fly as I've maxed the stack and it's far too light now. Recently i started training serratus and the effect on my physique is insane, i'll post a update on physique soon if I remember
 
oraphan said:
Today was Upper 2 (Back Focused)
OVERALL NOTES:
woke up (slept in) had a tim tam and went straight to gym. Felt a little low on energy but didn't affect my lifts as much. Will probably have to switch out machine fly as I've maxed the stack and it's far too light now. Recently i started training serratus and the effect on my physique is insane, i'll post a update on physique soon if I remember
Click to expand...
Still training @oraphan ?
 
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