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 

Birthday treats

Some food porn of some of the naughty treats I allowed myself this birthday week :x 

Bought myself a yummy Apple scroll 

Red velvet pancakes from my dearest Emily at architects and Heros 

Full day of eating with my bae

Panacotta with muselies and berries 

CRONUTS

I regret nothing ! 

The most beautiful puffy croissant ever

Bread top :x

Pizza at varsity bar 

DONUTS

Sushi 

Gyoza :D 

And many more but these were the ones I managed to capture before I devoured it all :x 

Many heavy lifting sessions to follow after that 

Reached new PBs 

Squatting 80kg for 6 reps

And 60kg sumo deadlifts for 8 reps ~

Time to make some gainz 

Off season abs

Week 1 of reverse , up 0.7 

Week 2 of reverse , up 1.4kgs 

Definately slowly getting fluffier 

And also maybe because I've been having treats here and there, estimating macros and had a weekend of no tracking

 

The best way to deal with it I feel is to just use all the extra calories and carbs to fuel a massive workout! 

It's hard seeing yourself get fluffier and not being in the same condition as peak week . But I gotta remember this is the time for me to make gains and grow!! 

Today's breakfast

I'm just so obsessed with whole wheat low fat English muffins 

They keep me fuller than the gluten free or low carb breads ! 

On today's menu I had English muffins with smoked salmon, my usual omelette and of course some greens