Current training split

Been trying to combine strength programs with my bodybuilding program to create sort of a hybrid program where I can get both strength and mass on the areas I want! 

So for legs atm I have 2 leg days 

1 full leg focusing on big movements and squats and lunges 

I try to go heavy on my full leg days, managed to hit 90kg squats for 5 reps last week!

But gonna take it easy for the next 2 weeks cause my joints are not too good so will be doing hypertrophy work and focusing on getting more reps in 

2nd leg day is hammie and glute focused ! 

Isolation, squeezes, mind muscle connection . And also I start off with sumo deadlifts for strength training 

Doing 62.5kg 5x5 sumo squats currently on the second week of the program 

1 back day 

I do jim stopanni's workout focusing on getting wider lats ~ 

2 shoulder days

1 super high volume hypertrophy with a lot of super sets 

2nd shoulder day starts with some strength work with 5x5 bench and overhead press followed by moderate volume hypertrophy 

1 strength focused day + arms

Where I'll do 2 strength lifts for 5x5 

Atm I'm working on bench and conventional deadlifts and then some arms hypertrophy 

Reverse diet week 7

I'm now 7 weeks into my reverse diet ! 

I feel like my body is finally starting to cope and balance out much better now and is dealing much better with all the food I consume 

Have still been increasing calories slowly nearly each week but also having much more treat meals and even days where I don't track but it doesn't set me back that far as long as I jump straight back onto my planned macros for the next day 

So much more flexible than before for sure but still aiming to get tracking 100% and being able to increase my calories to a crazy level and still maintain and in order to do that I know I need to be consistent with my macros , estimate less and have less treat meals unless I know the exact macros for it then o don't consider it a 'treat meal' as such :x 

My training is 110% in fact I think I've never trained this hard in my life, my offseason training has been way more intense than my comp prep training I feel. 

I plan things out, take note of the numbers I hit , push for more volume and intensity now and also push heavy and try to increase both my strength and size 

I think I've worn myself out hard the last 2 weeks so I took an unplanned rest day yesterday to rest up recover and be ready to hit the gym hard again today! 

I love training and I believe you should compete because you love to train, not only train because u want to compete. That is silly and it only means you will lose motivation post comp and fall off track. So when other competitors ask me how I stay motivated to go to the gym, I really don't feel like it's hard for me. Because I love it :) 

Add me on snap chat !

Off season diary 3

Sorry for the lack of updates ! 

I'm now 5 weeks into my reverse diet 

Up about 3kgs from my stage weight ~ 

But eating much more carbs than when I even began my prep which is gooood

Been training super hard lately 

Focusing more on volume and also included 1 strength focus day into my training 

I am so impatient with wanting to see results which is what keeps me motivated and determined to hit the gym everyday. But but but !! I have to remember to take days off so I have to purposely schedule in rest days to force myself to take a day off

I caught the flu yesterday so I took the day off and will be taking today off as well

Hopefully I recover by tomorrow because I need to get Hammies and glutes done !!

Been studying and researching a lot about how to better improve and refine my training to gain as much muscle as I can as fast as I can and put on more mass on my shoulders especially and also get my back wider and of course the booty forever