Approved Log My Competition Log- oraphan

[oraphan]

Still training @oraphan ?

finally back from a ski trip and on a desktop, will update training more consistently now, here are some workouts this week. At a different gym since I'm back at my own house for uni so numbers might be slightly different. Overall still solid progression

tried keenan flaps for the first time since seeing them blow up on tiktok, very fun and also provide a great pump, will most likely continue to do them.

 

[oraphan]

mini physique update with great angles and lighting

honestly solid muscle gain so far, sitting at 60kg rn which is quite surprising considering i'm the same bf if not lower, could be the result of finally training glutes as they are such a large muscle group and newbie gains are always quite significant. feel free to ask about any of my exercise selections, I am plenty happy to share further insights if asked.

 

[oraphan]

will try to be more consistent and comprehensive about my updates in the future, just a bit difficult at the moment due to uni starting again and getting dumped with hella assignments while also balancing work (law sucks). Sleep schedule is completely cooked at the moment which u can probably see from the time of this update but I still ensure that I get atleast 8 hours of sleep most days. The evident reduction in volume is due to increasing my split to UL 6x a week, (I may have already said this) therefore I need to lower the volume to around 1-2 sets per muscle group so that I don't cause too much unnecessary muscle damage.

In terms of diet I've been consuming a truckton of canned salmon, I've found that mixing a can or two into my scrambled eggs doesn't really impact the taste and provides an extra 30-40g of protein so very solid. Been trying to carb load 1-2 hours before gym with around 2 satchels of instant oats. 2-300 calories and provides a fairly good amount of energy due to oats having such a high glycemic index and therefore digesting very quickly.

 

[oraphan]

overall normal progression so far except for large jumps in keenan flaps which i’ll assume is just due to neurological adaptations and finally getting a feel for the movement. Preworkout meal stays the same with 2 satchets of instant oats and a scoop of whey 60-90 min before gym

 

[BigAPE]

Back looking good... nice V

The split works well and dropping to 1 to 2 sets is also an approach a lot of guys take.

Keep the updates flowing brother!

 

[oraphan]

monday session with mates. been getting really strong on hipthrusts, had to use calibrated plates as they are thinner so we could fit more on the machine. The huge jump in hamstring strength is because we switched machines. Overall solid consistent progress as usual

 

[musclemaniac]

The main thing here is you’re making progress and staying consistent. Like @BigAPE said, keep these posts flowing

 

[BigAPE]

Keep em flowing brother

 

[oraphan]

rather quick session today at my home gym as I'm back at my parents, didn't record on my notes so i'll just write it down here. Sitting at 61.2kg as of typing this and definitely feel a bit fluffier but still surprised at how lean i am despite being 10kg up. Pre gym meal was the same old 2 sachets of oats + protein powder 1.5 hours before gym.

Upper 1 (CHEST)

Incline Smith Press
1 x 4-9
105kg x 2.25 - just got wrist wraps and was limit testing to see how far i could go, definitely an overshoot but not half bad either

DB Chest Press
1 x 4-9
100lb x 3 - yet another ego lift but honestly very happy with 3 reps here, form was fairly decent, the bench was at a slight incline but this is still mainly the sternal pec as i'm very abducted so not much shoulder flexion going on

HS Shoulder Press
1 x 4-9
max stack x 4 - honestly could have gone for another, sad to say this might have to be swapped out by the end of the month just because it's too light for me now

Machine Row
2 x 4-9
90kg x 6
90kg x 4 - this was my only back movement for the day so i stay fairly tucked (probably 45 degrees) to ensure traps, lats and rear delts were hit, although due to how far back i was going i doubt the rear delts got as much stimulus

Seated Tricep Pushdowns
2 x 4-9
41.25kg x 8
41.25kg x 6.5- different stack to derrimut so slight difference in weight

SA Preacher Curls
1 x 4-9
20kg x 4

Abs
100kg x 5.5
100kg x 4 - honestly quite sad to have to move machines soon as i am full stacking this aswell, the woes of being strong

Photos and some training vids will be attached below

 

[oraphan]

 

[casio]

Cycle Stack:
N/A

Very smart you don't need it. Keep doing what you're doing cause it's working for you.

 

[oraphan]

past two days, was kind of bored so i had a special ego lift day where i just send it on my more liked exercises to see how much i could do, probably not the smartest but it's fun so who cares

 

[oraphan]

heres a vid of the smith bench, nearly died on that last rep because of the hamstring cramp