Approved Log My competition log - Steven

[Dunstone]

@Dunstone

Yeah I love putting some JM Press in, feels like it helps my elbows, which have never been in great shape with general tricep exercises, but feel better after JM Press

Agree, I get a great pump… try some more forearm exercises for you Elbows - introducing them into my program has helped my elbows a lot.

 

[Steven]

@Dunstone thanks mate I'll do some of those too, Wrist curls I'm guessing?

 

[Dunstone]

Barbell Wrist rollers kettle bell with a elastic band and roll it up on a barbell.

Depending on you gym they may have a machine or an alternative.

 

[Steven]

@Dunstone ahh sweet I have a Barbell at home I should be able to rig this up! Cheers!

 

[Steven]

Logging the days gone since Monday! Didn't realise it as so far behind, work hectic as usual but fitting g the workout in is the main thing haha


135kg calf raise 12,10,9
Incline bench 90kg 8,8,7,6
Dip machine 100kg 10,10,10
Flyes 105kg 4x10

30 min cardio

 

[Steven]

Leg day

Lying Leg curls 55kg 10,8,8,8,8
Leg press 160kg 15,12,12,12
Glute runner 50kg 3x12 per leg

30 min cardio

 

[Steven]

Wednesday workout

Incline 90kg 3 set 8,8,6
Pec deck 82kg 10,9,9,8
Abs 20kg 2x15
Laterals 60kg 10,10,10,10
Barbell curls 40kg 8,7,6
JM Press 40kg 10,12,10,9

30 min cardio

 

[Steven]

Today's lifts

Yates row 110kg 4 set - 8,7,7
Seated iso DY Row - 105kg 8,7,7
High row convergent - 85kg 8,7,
6 (seat 2nd highest pin)
Pullovers - 80kg 10,10,10,9,9

Stairs 30 min

 

[Steven]

I also don't think I updated the log to mention I've begun a cut, will see how I go, nothing too drastic yet, pulling down to 2,500 calories daily and adding 20-30mins of cardio 4 days a week. Got as high as 104kg, sitting about 101.5kg at the moment. Will weigh in maaaybe weekly. Also gonna get bloods checked soon as well

 

[BigAPE]

2500 cals with some cardio on top should get things shifting without nuking your muscle. Sitting at 101kgs you’ve got a bit of room to tighten up while still holding size. Just don’t crash it too hard too early. Slow cuts always hold more muscle.

Cardio 4x a week is a good shout too. I’d just keep an eye on how your body responds week to week. If strength starts tanking or you feel flat maybe throw in a carb up day or bump carbs a bit around training.

Weekly weigh ins are fine, but go by the mirror and how clothes fit too. Scales can mess with your head when glycogen and water shift.

 

[Steven]

Today's session

Calf raises 135kg 10,9,9
Bodyweight Dips 4x8
Abs 25kg 15,13
Rear flye 75kg 3x12
Pec flye 82kg 3x12
JM Press 40kg 4x8
Single arm tricep pushdowns 7.5kg 2x12
Dumbbell curls 12kg Dumbbells 2x15
Preacher curls 39kg 3x10

Was hoping to do lateral raises but the machine was popular today, but also didn't get much sleep due to work so today was a bit of a relaxed day, didn't push too hard, then pushed out a hard 30 mins on the stairs and had a nap lol.

 

[Steven]

@BigAPE Thanks for the tips mate, I think I have too much fat daily (typically 100~) which limits my carb intake most days to 250~, is that a problem that low of carbs? Or is it just mostly based how I feel, I can remove some of the fat with no issues it's mostly an indulgent thing haha.

Yeah I figured 2,500 calories and probably instead of dropping calories when I stall, just add cardio? I'm not a big fan of going sub 2,000 and I don't mind if I don't get absurdly shredded.

Currently I believe I was holding weight when I was eating about 3,500 calories (but some days struggled to quite hit that), so 2,500 hopefully lasts me the whole remaining 12 weeks of the comp.

Would you suggest not pushing to increase numbers on exercises and just sit at the same weights? Or just as long as I'm not going backwards?

Thanks I'll try use mirror more, I will post some photos in a couple weeks and also might throw up some photos of my last cut just for comparison.

Also Today's cardio was a good effort I felt like lol, 125 floors on the staircases over 30 mins. My cardio will be at more lax normally than that one I reckon

 

[BigAPE]

All good bro. 100g fat’s a bit high on 2,500 cals. Dropping to 60–70g gives you more room for carbs, which’ll help with training, recovery and staying full. No need to go super low fat, just clean it up a bit if it’s mostly indulgent stuff.

Also better to hold cals and add cardio when needed. No point crashing under 2000 if you’re not chasing stage level lean. 2500 should hold up fine coming down from 3500.

Strength wise, focus on holding steady. Chasing PRs in a deficit’s a fast track to burnout or injury. If lifts are stable, that’s a win and a good sign you’re holding muscle.

 

[Steven]

@BigAPE

Sweet I'll drop down to 70g for now and replace with carbs!

Cool Iike to hear that lol, I'll hang onto 2,500 for as long as I can haha. But obviously drop if I'm not changing.

Too easy I'll keep my lifts as they are for the cut. Thanks again!

 

[BigAPE]

@BigAPE

Sweet I'll drop down to 70g for now and replace with carbs!

Cool Iike to hear that lol, I'll hang onto 2,500 for as long as I can haha. But obviously drop if I'm not changing.

Too easy I'll keep my lifts as they are for the cut. Thanks again!

Anytime bro

 

[Steven]

Mondays workout

Incline 90kg 3 set 8,8,7
Dips 4x8
Pec deck 82kg 10,9,8,8
Abs 25kg 15,13
Laterals 60kg 10,10,10,10
Barbell curls 40kg 8,7,7
JM Press 40kg 10,9,9,8
Single arm tricep pushdown 7.5kg 2x13

 

[Steven]

Tuesday

Leg curls 86kg 4x10
Leg press 160kg 4x10
Glute runner 60kg 3x10

 

[Steven]

Wednesday

Calf raises 135kg 10,10,10
Bodyweight Dips 4x8
Abs 25kg 15,13
Rear flye 75kg 12,10,10
Standing pec flye 105kg 4x10
JM Press 40kg 4x8
Single arm tricep pushdowns 7.5kg 2x13

 

[Steven]

Today's lifts

Yates row 100kg 4 set - 8,8,8
Seated iso DY Row - 100kg 8,8,8
High row convergent - 85kg 8,8,8
6 (seat 2nd highest pin)

Every day except Leg day is followed by 25-30mins on the stairs, usually get around 100 floors completed.

 

[Steven]

Been eating well lately, though I had two days where I had a few drinks with my partner. Might’ve cancelled out the deficit I've been working on but still sitting at 99.9kg currently. Back on the horse and if I have more drinks throughout this period it'll be accounted for in calories. I don't tend to drink often generally.

Lifts are a bit tougher on this deficit but I blame it on how I structure my calories throughput the day. I generally workout in the morning, but consume most of my calories from 2pm onwards.