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

 

[oraphan]

will be slightly inactive this week due to uni exams. Sorry bros

 

[Steven]

Good base bro and natty. Don't stress the inactivity just stay the course with exercise and nutrition. Update is later when it suits.

 

[oraphan]

quick physique update, final exam is tomorrow so I’ll dial back in with the training logs once i’m done. I find it crazy how big of a difference lighting makes, I look like a completely different person here. Noticed my bottom 2 abs are starting to come in so that’s a huge motivation boost. 8 pack soon

 

[YAT35Y]

You’re in good Nick already bro, got a mad base to grow from here! Props for keeping it natty, I was up until about 2yrs but I hung out for years. Wish I’d started training earlier. Good luck with the exams

 

[BigAPE]

Like the boys said, great foundation my bro!

Love that you’re doing this naturally. Keep posting your foods and training it’ll help you keep on track

 

[oraphan]

Upper 1 (Chest-Focused)
Incline Smith Machine
90kg x 4
87.5kg x 5 (very happy with the progress here, upped bench incline from lowest to second lowest to promote more shoulder flexion)

Chest Flies (unilateral) - opted for a descending resistance machine press for this as I'm back at my home gym and the machine is too good not to use
125kg x 4 1rir

Hammer Strength Shoulder Press
70kg x 5 (****ing demolished this set)
70kg x 3.5

Lateral Raise machine (unilateral) - did on cables today, machine was broken
90lb x 7

Chest-Supported Row (Upper Back Biased) - did on T-Bar, don't know why but half my normal machines were broken
45kg x 5

Machine Lat Pulldown
117kg x 6 0rir
110kg x 8 0rir

Machine Crunch
82kg x 6 0rir

Single Arm Preacher Curls
20kg x 6 (biceps are definitely my weakest part by far so I'm going to prioritise them in the future)

Neck Curls - I am a firm believer in that all muscles must be trained
20kg x 13

DIET
slept in so skipped breakfast
pre-workout meal was rice with lamb and a salad (basic cucumbers + tomatos + onions with a lemon and salt dressing)
post-workout meal (dinner), chicken + rice and same salad

OVERALL REVIEW:
good to be back boys, was very happy with my progress this session, unfortunately i didn't record any workouts as the gym was busy and I didn't want to be a jackass. Sitting at a cool 57.2kg as of right now, not noticing any fat gains however i think i've gotten leaner somehow. New tattoo on right arm but that's never stopped me from working out.

back is looking solid but delts still overpower them in my opinion. Looking forward to seeing everyones progress this week

 

[oraphan]

You’re in good Nick already bro, got a mad base to grow from here! Props for keeping it natty, I was up until about 2yrs but I hung out for years. Wish I’d started training earlier. Good luck with the exams

aced those *****es, really appreciate the motivation brother. Looking forward to seeing how u grow especially with that 70mg tren. Have u noticed an effect on your mental state at all? I've noticed that to be a huge side effect of it.