Approved Log My Training Log road to IFBB SZN C 26 ‘we go abroad’

[AshMunn Mens Physique]

Hi guys hope everybody’s well. Yes been a very busy week back into work properly and obviously getting on with the post comp training. being really productive to be honest. Probably too productive. looking at a scale weight so I’ve had to cut back on the quantity of my food just a little bit so I’ve actually lost 3 kg as of the last three days which is great probably a lot of water attention being held on but it is what it is. It’s just a body reacts so today is a rest day pretty boring. Nothing special going on we had legs yesterday which was good fun definitely start to feel them kicking in and then we resume with a push tomorrow which is gonna be a massive focus moving forward. I do think the delts need to come up a hell of a lot more just compared to some of the people that were on the stage alongside me in the previous shows I don’t know why the seems to absolutely pop pretty well but then sometimes depending on the angle that I feel like they’re going missing something I really need to just make sure that overly big over the next few months and when season a rips around quit jump on station just so we can focus on some shows abroad later on in the year as well.
Started my J3U course yesterday with John jewett so i can nail prep coaching officially once thats done and really sharpen the skills there. Lots going on but grip n rip

 

[slider45]

Losing water weight quick is always a nice mental boost

You mentioned the delts. Any specific exercises you’re going to focus on for that? Keen to hear what your go-to is for rear delts as well.

 

[AshMunn Mens Physique]

Losing water weight quick is always a nice mental boost

You mentioned the delts. Any specific exercises you’re going to focus on for that? Keen to hear what your go-to is for rear delts as well.

Hey mate, it purly variation with them and frequency of hitting them. We have a lateral machine with is awesome but i add handels to the bar which gets a better angle for activation. I’ll add a few vids of my go too’s.

 

[AshMunn Mens Physique]

Mon - push

Back on cycle

Test-mast-tren

P 335 C257 F50



Still on the rebound diet for one more week then we fire up and go for the mass gain. Season A is the goal with the aim just to get the stage presence to enable me to compete abroad with Asia and U.S shows in the pipeline. But before then i want to be able to comfortably have the mass to be on stage mid to high 90’s absolutely peeled so we have plenty of work to do but this is what this sport is all about. Shopping list for GEARMANIAC is ready and will be ordered.



This morning session



Cable cuffed lateral raises

Rope front raises

Db anterior delt roatations (all warm up as im tight as)



Db shoulder press

Chest fly machine

Incline smith press

Seated shoulder press

Lateral DB raises drop set x 4

Shrugs

Chest press machine

EZ bar bicep curl

Preacher db curl

Standing single arm cable curl

Abs



Stair master 20 mins

 

[hubbles]

Still on the rebound diet for one more week then we fire up and go for the mass gain. Season A is the goal with the aim just to get the stage presence to enable me to compete abroad with Asia and U.S shows in the pipeline. But before then i want to be able to comfortably have the mass to be on stage mid to high 90’s absolutely peeled so we have plenty of work to do but this is what this sport is all about. Shopping list for GEARMANIAC is ready and will be ordered.

Sounds exciting brother. What’s your approach for the mass phase?

 

[AshMunn Mens Physique]

Pull 15/10/25



Trained at a different gym so had to slightly change set up but sometimes thats a good thing. Different equipment different reactions. All exercises had 1-2 reps in reserve and have two warm up sets and 3 working sets with minimum 12 reps. If really gassed rest paused is used too.



Cable straight arm pull down

Bent over bb row (120kg)

Rack pulls

Plate lat pull down

High row machine

Incline cable rear delt fly (will do vid for rear delt exercises)

Seated row

Tricep push down

Hammer curls

Tricep plate machine

 

[AshMunn Mens Physique]

Still reverse dieting, last week of this, had a few extra cals here n there but appetite is increasing daily. My question to you, retatutide?? Good? Worth banging it in back end of prep?

 

[ozzyboy]

Haven’t run retatrutide myself, but a couple mates have and followed their progress pretty close. Appetite suppression is next level they all said food just lost its appeal, similar to sema but stronger and longer lasting. Weight drops quick, but sides can hit hard early on like nausea, low energy, sleep all over the place and one mate’s resting heart rate jumped a bit too.

If you’re already deep in prep I wouldn’t touch it right now. It takes a few weeks for the body to settle and the last thing you want near peak is digestion issues or random fatigue. I personally don't think it's worth it.

You're looking amazing just keep pushing through

 

[AshMunn Mens Physique]

Haven’t run retatrutide myself, but a couple mates have and followed their progress pretty close. Appetite suppression is next level they all said food just lost its appeal, similar to sema but stronger and longer lasting. Weight drops quick, but sides can hit hard early on like nausea, low energy, sleep all over the place and one mate’s resting heart rate jumped a bit too.

If you’re already deep in prep I wouldn’t touch it right now. It takes a few weeks for the body to settle and the last thing you want near peak is digestion issues or random fatigue. I personally don't think it's worth it.

You're looking amazing just keep pushing through

Its for way later down the track but intrigued how ppl have found it. Pointless now on my growth phase, appreciate the comment and i hope training is going well

 

[AshMunn Mens Physique]

Cycle starting again this week.

Training:

mon: push/arms

Tuesday: pull/delts

Wed:legs

Thursday:rest

Friush/arms

Sat: pull/ delts

Sun:rest/ steps



Weekly 4x20 cardio, 10k steps, 4 ab sessions



Purely a volume and output game now, all about adding load and quality of lifts, progressive overload at its finest, im not a log booker with lifts but i’m keeping a very close eye on my top sets.

Emphasis on capping these delts and adding that thickness to the arms and back.

hopefully this week i’ll add a new compound to my PEDs will confirm once the coach as given me instructions. Obv only gearmaniac will do with that one! Blood work to be done this week as is my sleep apnea results so i might be snore free in a few days! Dont fancy the mask thou lol. Diet nothing special still the same until the additions are in the peds the we start to really grow but filling out nice as we are.

Need any training help reach out or vistin me on @ashleymunn_ampt

 

[AshMunn Mens Physique]

The goal, 4-5kg mass on stage weight. From this pic that will make me pretty big, as long as it goes where we want i’ll take that. So the plan is just a regional show next year then go overseas to see what that will be like, ending up at either the japan amateur Olympia or the Vegas one, tbh theres only one option there for me. Will do two build up shows prior more or likely NZ or Philippines then onto Vietnam. More worried about explaining it to the mrs ****ing love this sport.

 

[hubbles]

The goal, 4-5kg mass on stage weight. From this pic that will make me pretty big, as long as it goes where we want i’ll take that. So the plan is just a regional show next year then go overseas to see what that will be like, ending up at either the japan amateur Olympia or the Vegas one, tbh theres only one option there for me. Will do two build up shows prior more or likely NZ or Philippines then onto Vietnam. More worried about explaining it to the mrs ****ing love this sport.

That's a great goal brother... That 4 to 5kgs will change your whole look. Japan would be unreal but Vegas... next level. Just pace the prep so you peak right.

 

[AshMunn Mens Physique]

That's a great goal brother... That 4 to 5kgs will change your whole look. Japan would be unreal but Vegas... next level. Just pace the prep so you peak right.

Cheers bro got a nice amount of time. I trust my coach so will follow his lead. I think the extra mass will do the trick, conditioning wise i find that ok to handle. Will be a good few months

 

[AshMunn Mens Physique]

Hey mate, it purly variation with them and frequency of hitting them. We have a lateral machine with is awesome but i add handels to the bar which gets a better angle for activation. I’ll add a few vids of my go too’s.

@slider45 heres some different variations for you

 

[AshMunn Mens Physique]

@slider45 heres some different variations for you

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Uploads being a turd mate will get them on asap for you

 

[AshMunn Mens Physique]

@slider45 heres some different

 

[AshMunn Mens Physique]

Big back sesh today, 120kg bet over row. No heavier than that form will definitely take a dip so the focus is refining that and maximising the reps. Did 3 working sets of 8, 1-2 reps in reserve. The thickness will come, hunt it down and out work what you see in front of you!

 

[slider45]

@slider45 heres some different variations for you

Never seen that machine before

 

[AshMunn Mens Physique]

Legs and pull

So yesterday was leg day again big focus on volume of sets and quality of reps didn’t do as many exercises as a program but ended up adding more sets on to what I was doing. It felt really good. The muscles were responding and the weights kept going up so it was more about just increasing the depth of them particular exercises rather than jumping for them all and not getting the right effect. I must admit this morning my quads are in bits and my glutes are really firing so we did something right yesterday..

This morning we did Paul so it was more about building the thickness through the back now and width of the lats. so it was heavy focused. Big compound movements with bent over row and rack pulls definitely felt the lats reacting to the rack pulls a lot better, get a wider grip on the bar and retract them shoulders and that will activate everything through that movement. As per usual finishing up doing a few sets of rear delts just to keep that popping.

 

[AshMunn Mens Physique]

Legs and pull

So yesterday was leg day again big focus on volume of sets and quality of reps didn’t do as many exercises as a program but ended up adding more sets on to what I was doing. It felt really good. The muscles were responding and the weights kept going up so it was more about just increasing the depth of them particular exercises rather than jumping for them all and not getting the right effect. I must admit this morning my quads are in bits and my glutes are really firing so we did something right yesterday..

This morning we did Pull so it was more about building the thickness through the back now and width of the lats. so it was heavy focused. Big compound movements with bent over row and rack pulls definitely felt the lats reacting to the rack pulls a lot better, get a wider grip on the bar and retract them shoulders and that will activate everything through that movement. As per usual finishing up doing a few sets of rear delts just to keep that popping.