It’s been a good week everything has been on point. This week it was my birthday- as we are not having any cheat meals at this point I kept everything to plan.
I still celebrated my birthday with friends and went out but nothing deviating from the plan.
So now at 11 weeks out – here we are
As per the coaches orders this week we are not making any changes as everything is moving at a good pace.
Main Focus Now
- Still dropping body fat – at the moment for me no cheat meals. I am very fine with no cheat meals like this I keep my mind fully focussed and my routine the same. I work very well with structure same thing day in and day out.
- Shoulders are the area needing the most work – still I feel like this is the lagging part so working hard on this and my posing.
- My food is the same everyday at this point expect on my rest days. On my rest day I have carbs at breakfast only. I fast until 2 pm then start my meals – still fasted cardio before this.
My Standard Days Look Like This
45g baby rice
2 whole eggs
6 egg whites
100g lean beef
10g coconut oil
Pre Workout Meal
50g baby rice
Post Workout Meal
My cardio is 60mins HIIT Cardio fasted daily on stairmaster
I train 6 days a week
Posing 15mins every day either post cardio preferably if time permits otherwise after training.
Current training split is the same as previous weeks – I don’t change my plan too often.
The only thing I change is what I prioritise each week based on how my physique is looking.
Focus now to bring a nice capped shoulder – my weakest pose I believe is my front summery so this is what I am thinking about.
Saturday: Shoulders, Triceps
Sunday: Calves, Quads
Monday: Hamstrings, Glutes
Tuesday: Back, Rear Delts, Biceps
Wednesday: Chest, Shoulders, Triceps
Friday: Cardio only
I also do extra glute work here and there during the week
Everything I do is higher volume.
Some exercises I will never miss.
My Saturday session I do heavier sets for my shoulders – but starting with many sets of really focused work on the medial delt. Many sets is around 8 but all about keeping contraction.
Quads is largely squatting movements various types. Some heavy straight sets and some drop sets. Starting here with 8-10 sets leg extensions both single and double working to keep balance in left and right quad.
Hamstrings always a combination of curling and stretching movements. With the addition of a couple glute exercises in.
Back more about making sure I cover all areas of the back with some movements more squeezy and others repping heavier weight. I start with full focus on rear delt 2 exercises, move to back, finish with 2-3 bicep.
Chest is 2 exercises maximum, then more focus on the Delts this session and finish with 3-4 triceps.
Glutes is mostly heavy compound movements. And some isolated kickback movements either start or finish or both.
My sessions go from about 1.5-2 hours
This is because I have many things to achieve each workout and right now I am loving it so much – glad to be back on the road to the physique stage!!
My supplementation is from Revive Middle East right now I have a larger stack due to the high demands of my body during prep.
After cardio shake
Before bed Shake
Lipo 6 fat burner
RedCon Pre workout
This weekend I had IV of VIT C & Glutathione.
I am getting 1-2 massages a week depending on how my body is feeling.