The Way of the Samurai

[southernsamurai]

Thought I'd start a journal!

Aspirations to be a freak pretty much, a long long way to go as am just getting my feet wet in the journey of competing and becoming a BBer.

Today was chest:

Incline Hammer Press:

20x10, 40x10, 45x8+2, 45x7+3, 40x7+3. All the benches were taken so we decided to go "heavy" on this machine.

DB flat bench: 30x8+2, 30x8+2, 30x7+3

Incline DB superset Incline strict flyes:

27.5x10/13x12, 27.5x8+2/13x10, 27.5x7+3/13x8+2

Flat DB flyes: 16x10, 16x10, 16x8+2

Seated calf raises: 20kgx20reps, 40kgx20, 40kgx18+2, 40kgx15+5

Today was a good session, trained with a mate who pushed me very hard which is always good. Basically this is how I usually train, to failure on all working sets. The flyes were done with arms straight as possible and getting a very wide stretch as my mate advised which got them very very pumped.

Calves at the end was good, couldn't go as heavy as usual since my quads are very sore from the weekend, so clamping them down on the seated calf with 2 plates hurt enough.

Today's eats:

M1 (7:30): 3 poached eggs, 50g oats, 100g low carb/lowfat yogurt

M2: (10:00) 150g grilled chicken breast, 150g steamed kumara

M3: (13:00) Same as above

M4: (15:00) 200g sirloin steak, 150g kumara

M5: (18:00) 30g dextrose, 25g whey protein

M6: (19:00) 200g sirloin steak, half a broccoli *steamed*

Probably 1 more shake to come.

Tomorrow will be back! Since the weekend leg session my metabolism is going absolutely mental :shock:

My ideal physique is that of the one pictured in my avatar (IFBB PRO Hidetada Yamagishi) or similar to Mark Anderson.

[startinfromscratch]

1rd.

u natty brah?

[startinfromscratch]

edit - squeaky clean eats bro!

[southernsamurai]

1rd.

u natty brah?

Look at my strength bro it screams natty lol.

Just trying to get stronger in the 8-15 rep range mate, I'll have a cheat meal once a week usually on a Sunday which is usually a fatty roast meal (lamb, pork, or beef). I am not really into sugary snacks or treats as the dextrose post w.o keeps cravings away

[Monarchking]

sup man. whats your bodyweight/age etc?

[southernsamurai]

sup man. whats your bodyweight/age etc?

I'm 20 and anywhere from 79.5-80.5 through the week.

[Phedder]

New Journal, awesome Good eats, can't help but think it's a bit low in fats though? IMO it's essential to get enough fats, especially as a natty.

We got age and weight, so what's your height?

[southernsamurai]

I get the fats from the eggs, and 2 steaks I have mate.

I ran out of peanut butter which I have a few scoops of with a shake before bed, usually drizzle some olive oil on veges as well but didnt do that today as had steaks.

Height, havent formally measured but Im not tall lol

[HarryB]

Be a good read.

[southernsamurai]

Today was back:

Chest was quite sore today!

Wide grip pull ups: BW/13, BW/9, BW/6 *about 45-60sec rest as my mate could only manage 5-6 reps for each set as he weighs 115kg+ :pfft:

Lats were very pumped on this and surprised at the numbers considering the short rest. Goal is to get about 3 sets of 12-15+ reps for all sets then will add weight.

Neutral grip pulldowns: 63/10, 70x10, 77/6+4, 77/5+3-Dropset-53/10

Front pulldowns: 63/8+2, 63/6+4, 42/10+5 partials- very strict negatives

Seated row: 77/10+2, 77/10+4, 84/8+4- heaviest I have gone with good form! My mate was standing behind me so I didnt swing back too much and used my lats instead of momentum

1 arm cable row: 28/8, 28/8, 28/8- Lats were very very pumped so just focused on finishing them off with a squeezing movement emphasizing the stretch

Reverse pec deck: 42/12, 49/8+4

Gym was packed today so we rested about 2-3 mins between 1 arm cable rows and reverse pec deck just to get on the machine.

I put down the pump to the carbs and the fast paced session, pretty much I go you go on almost all of the exercises, done and dusted in just under an hour.

Today's eats:

M1: (9:00) 3 poached eggs, 3 slices of vogels fruit/oat toast *30-35g carbs total* 100g low fat/carb yogurt+ handful of blueberries

M2: (11:00) 200g grilled chicken breast, 150g kumara

M3: (1:30) 200g sirloin steak, 150g kumara

M4: (3:00) 200g lite cottage cheese, 150g kumara

M5: (4:00) 1 banana, 25g whey protein

M6: (5:50) 200g creamed rice *40g carbs* 25g whey protein

M7: (6:45) 200g sirloin steak, 100g green beans, half a broccoli

M8: Still to come but will be a shake and some natural/organic peanut butter

Awesome session, should've woken up earlier to get more meals in but happy with the amount of carbs I got in today as they helped me power through back. Legs are still very sore and can't walk straight so hopefully the extra carbs will help them recover!

Tomorrow is shoulders, might start with some over head BB presses

Be a good read.

Thanks mate, just chipping away with the food and the training!

[soundsgood]

Height, havent formally measured but Im not tall lol

Don't worry, all the best bodybuilders around here aren't very tall either

Some good training and eating going on bro. Always good to see PBs being hit!

[southernsamurai]

Height, havent formally measured but Im not tall lol

Don't worry, all the best bodybuilders around here aren't very tall either

Some good training and eating going on bro. Always good to see PBs being hit!

Thanks mate! I like to keep the intensity high, always good to get PB's without momentum= win win!

You seem like one of the veterans on here mate! See what you think of my leg train this week! Want to be a freak :twisted:

[southernsamurai]

Today was shoulders:

Chest, back and legs are all very sore! Can't believe legs are still sore as when its been over 4 days?! :shock:

DB press to shoulders: 15/10, 20/10, 25/9+3-Superset-strict side laterals 2.5/20, 25/7+3-2.5x18, 25/6+3-2.5x17... Delts were very pumped

Clean and press: Would have preferred a machine press but mate wanted to do these so followed, presses were fine just felt a bit niggly cleaning it up.

30x10, 40x10, 40/8

Lat raise machine: 35x10, 45x8+2, 50x6+4, (arms out and controlled negatives): 25/8+3, 25/7+3, 20/8+2

Rear delt machine: 42/15, 49x10, 49x8

Delts were very pumped, front delts were already a bit sore from chest on Monday so couldnt go as heavy as I'd liked on presses, so just made it harder with moderate weight. DB's to shoulders was damn hard, usually go just above shoulders so this was a good change just can't go as heavy. I want massive delts, need to smash them every week!

Today's eats:

M1: (8:30) 3 poached eggs, 3 slices vogels fruit/oat bread *30g carbs* 100g low fat/carb yogurt+handful of blueberries

M2: (12:00) 150g grilled chicken breast, 100g kumara, 1 tsp natty peanut butter

M3: (14:00) 200g lite cottage cheese, 100g kumara

M4: (15:30) 25g protein, 1 tsp manuka honey, 50g kumara

M5: (17:20) 25g protein 30g dextrose

M6: (18:20) 200g sirloin steak, 200g green beans *steamed*

M7: Will be a shake and natty peanut butter or maybe another steak/veges

Tomorrow is arms! Went lower in carbs today as yesterday was a high carb day, and was still able to train just as hard.

Legs better recover as I want to smash them on Saturday

[HarryB]

Nice delt work mate and good on the eats too. Looks like decent intensity happening here.

[tomsammce]

Big Delts all day bro! good eating!

[southernsamurai]

Today was arms:

Legs, chest and back are still sore, delts feel worked and tender!

Better be able to do legs on Saturday as they're still a bit painful from the weekend :shock:

Started with triceps today:

Warmed up with a few sets on pushdowns

Overhead DB extensions: 20x10, 30x8, 40x10, 40x9+1, 40x8+2, 40x7+3

This a PB for me in terms of reps and volume with 40kgs. Goal is to get 45x8-10 for 4 sets soon. Awesome stretch on these, works the long head very well

Skullcrushers: 30x8, 30x7+1, 30x6+4- just did CG bench after I failed on these

Superset with:

Barbell curls: 30x15, 40x10+2, 40x8+2, 40x7+3- did an extra set

Hammer curls crossbody: 16x10, 16x10, 16x9+1, 16x8+2

Pushdowns: 60x12, 60x8

Superset with:

Cable curls: 30x15, 30x15- close grip curls, chest up and very strict reps

Seated calf raise: 20x20, 40x20+10, 40/15+5-Dropset-20/10*on this set it was 10 second stretch at the bottom and a 5 second squeeze at the top, that counts as one rep and did that 10 times* Calves were screaming by this time, full of blood

Today's eat's, the usual:

M1: (10:30) 3 poached eggs, 3 vogels fruit/oat toast *30g carbs* 100g low fat/carb yogurt, handful of blueberries

M2: (13:30) 200g grilled chicken breast, 100g kumara

M3: (15:00) same as above+2 tsp natty peanut butter

M4: (16:00) 100g cottage chese, 100g kumara

M5: (17:50) 25g protein+30g dextrose

M6: (19:15) 200g sirloin steak, 100g raw salmon, 150g raw tuna+ lettuce/tomato salad

M7: Maybe a shake and nut butter depends how I feel

Was a good session today, stoked about my overhead extensions. Hoping that my elbows will able to cope when and if I get up to 50kg+ on these! Having short arms makes these relatively hassle free \:D/

[southernsamurai]

Today was legs:

Still a bit tender this morning but thought it would be better to train them than miss the workout!

Squats: 60x10, 100x8, 100x8, 100x8, 100x6+2, 100x6+1+1

*Haven't squatted in over a month so just working my way up* Goal is to get 140x10 no belt to depth within the next few months.

Quads were screaming on these, got taught last week not to lockout and keep the tension on the quads while getting depth, if I was failing would go to 3/4 to lockout breath then get rest of the reps out.

Felt like breakfast was going to come up, felt like heartburn/acid reflux x10

Front squats: *Hack squats and LP were taken so decided to do these*

60x10, 60x10, 60- bar kept rolling of my delts got 2 more reps on fronts for each set compared to last week. Need to get my form checked next week by coach or TP. Leg press finally freed up so moved onto them

LP: 4/10, 5/10, 6/10, 7/8+2, 7x7+2+1, 7x5+2+2+1- same above, went to 3/4 lockout to keep tension on, breathed and banged the rest out.

*The LP I used today always seems harder than the one I used at the gym I went to last week :-s

Hack squats: 1x10, 2x10, 2x8+1+1, 2x6+2+1+1. Quads felt like they were going to pop :shock: Same again smashed with the first few reps out as fast as I could then breathed and repped out as I needed to.

Leg extensions: 42/20, 42/18+2, 42x16+4, 42x15+3

Superset:

Seated ham curls: 56x10, 56x10, 56x10, 56x8+2

*Since it was solo train today I just did these all back to back supersets till I did 4 total sets of each exercise with no rest between them.

*Rest between squats and LP were about 90secs-just under 2min*

*Front squats were about 60-90secs, same as hack squats*

A good train nonetheless, just need to be consistent with exercises, rest periods and intensity.

Ramped the carbs up as I felt a bit flat when I woke up so decided I needed the energy for the training session ahead.

M1: (6:15) 3 poached eggs, 5 slices vogels chia bread *50g carbs* black coffee

M2: (9:35) 25g protein 50g dextrose

M3: (10:30) 200g chicken breast, 125g white rice portable cups *30g carbs*

M4: Will prob be same as above

M5: Not sure but will prob be kumara/chicken or steak

M6: Going out for dinner since its mates bday, hopefully go to a steakhouse or something not too sure

Chest on Monday, early morning cardio tomorrow- maybe a bike ride or a brisk walk.

[Monarchking]

nice man. I find my quads are the slowest to recover also.

[southernsamurai]

nice man. I find my quads are the slowest to recover also.

Thanks mate. Yeah I couldn't believe 7 day doms :shock: I rolled my quads out with a foam roller post training, and stretched for about 15mins too. All that lactic acid build up makes em feel like jelly

[Phedder]

Nice leg session :nod:

Front squats: *Hack squats and LP were taken so decided to do these*

60x10, 60x10, 60- bar kept rolling of my delts

Do you use a cross arm grip, or the clean grip?

[southernsamurai]

Nice leg session :nod:

Front squats: *Hack squats and LP were taken so decided to do these*

60x10, 60x10, 60- bar kept rolling of my delts

Do you use a cross arm grip, or the clean grip?

Thanks mate! I use a cross arm grip. Was able to do them just fine last week, not sure what it was. Too inflexible to do the clean grip :shifty:

[Monarchking]

You can use straps on a front squat too. worth a try, explained here

[southernsamurai]

Interesting :think: Yeah what he said about sweat and the bar falling off on cross grip is most likely what happened. My shirt was soaked by the time I was doing fronts, will have a think about the straps! Thanks!

[Phedder]

Too inflexible to do the clean grip :shifty:

You can develop that flexibility surprisingly quickly. When I first started using it I could barely get 5 reps at 40kg before I just couldn't hold the bar any longer, within a month I think I was doing 5 at 80kg comfortably. You can also then start doing power cleans, which are just all around awesome

Starting with straps would probably be the better option, but I never had any so just went until pain forced me to stop each time haha. Could somehow shorten the straps each time until you don't need them anymore?

[southernsamurai]

Thanks guys, I have someone who can check my form on those so probably best to ask him as it'll get confusing if I listen to too many people!

Today was hams/chest with my usual TP;

Seated Ham curls: 56x8, 63x8, 70x7, 70x6

DB Ham curls: 20x10, 20x8+2- These are a new fave exercise now, really hit the hamstrings well, require a bit of stability though.

Flat DB's: 16x10, 25x8, 32.5x8- Easy PB- Just short of failure, had to move to something else since my TP's shoulder was giving him troubles from this exercise.

Incline Hammer Press: 40x8+2, 40x6+2, 40x5+3- Chest was very pumped

Pec deck: 49x10, 63x8+3, 63x6+2- Very stretched and pumped now

Dips (assisted): BW+30kg assistancex8+2, BW+30kgx5+3, BW+30kgx4+3

DB flat flyes: 15x10, 15x10- chest was so fatigued and pumped, had to really work hard for these reps.

Seated calf raise: 25x20, 45x15+10-Dropset-25x15+10

Chest and calves done.

Eats have basically been:

50g oats+25g whey protein

2 slices vogels+ 100g lean ham *18g protein*

25g whey+20g dextrose

2 slices vogels+ 100g lean ham *18g protein*

Will have some chicken and some veges, and a pork roast for dinner with the family= TOO EASY!

Didn't go shopping yesterday, so had to make use of what was in the fridge. Have chicken and my staple BB foods now so the rest of the week should be more consistent. Will do am cardio tomorrow, and rest. Wednesday will be arms where I'll be aiming to smash at least 45x6 on Overhead DB french press :twisted: