50 to Physique competition???

[Rus9]

Completed this at 6am this morning & will also do an hours cardio tonight. Wanna smash some calories today

Seated chest supported row
20kg 1x10
40kg 1x10
50kg 3x8
30kg drop set

Pull ups
4x6

Db Rear delts
8kg 10,10,10
6kg drop set

Z bar curls +23kg
3x12
Double rest pause set


Tabata

Jumping jacks
Squats
High knees
Mountain climbers
Press ups
Hands heels
Squats
Burpees

X5

[Rus9]

My workout from 2 days ago which I also did 40 mins cardio.
Yesterday I took a complete rest day

Shoulder press
10kg 2x10
20kg 2x8
41kg 3x8
Double rest pause set

Db seated lat raises
8kg 3x13
6kg 1x8
4kg 1x12

Front raise
15kg 3x13

Db shoulder press
15kg 12,12,12

Incline tricep press ups
3x13

[Rus9]

This was yesterday & I also did 40 mins cardio

Bench
10kg 2x15
20kg 1x12
50kg 2x4
67kg 10,10,9
Double rest pause set

Db incline chest press
22.5kg 3x12
15kg drop set

Flyes
20kg 10,10,10

Overhead Db triceps
15kg 12,12,12

Incline tricep press ups
12,12,12

[Rus9]

Yesterdays workout

Seated chest supported row
20kg 1x10
40kg 1x10
50kg 3x9
30kg drop set

Chins ups
11,11,11

Db Rear delts
8kg 3x10
6kg drop set

Db curls
15kg 3x10

[Rus9]

Shoulder press
10kg 2x10
20kg 2x8
42kg 3x8
Double rest pause set

Db seated lat raises
8kg 3x13
6kg 1x8
4kg 1x12

Front raise
20kg 8,8,8

Close grip tricep bench press
42kg 3x12

[Rus9]

Today little legs & abs workout will also do an hours cardio

Squats
Bw 1x10
20kg 1x10
40kg 1x10
60kg 1x10
80kg 3x8


Weighted sit ups
3x12

Walking lunges 10kg Db
3 sets

Hanging knee lifts
3x12

[Rus9]

Bench
10kg 2x15
20kg 1x12
50kg 2x4
74kg 8,8,8
Double rest pause set

Db incline chest press
22.5kg 3x12

Flyes
20kg 11,11,11

Overhead Db triceps extension
17.5kg 3x12

[Rus9]

Seated chest supported row
20kg 1x10
40kg 1x10
50kg 3x10
30kg drop set

Pull ups
6,7,6

Db Rear delts
6kg 3x12
4kg drop set

Db Hammer curls
12.5kg 12,12,

[Rus9]

Shoulder press
10kg 2x10
20kg 2x8
45kg 3x5
Double rest pause set

Db seated lat raises
8kg 3x14
6kg 1x8
4kg 1x12

Front raise
20kg 9,9,9

Overhead Db triceps extension
20kg 8,8,9

[Rus9]

Just this today

Squats
Bw 1x10
20kg 1x10
40kg 1x10
60kg 1x10
80kg 3x9

Weighted sit ups
3x12

Db Walking lunges 12.5kg
4 sets

[Rus9]

Met with a posing coach yesterday and did an hour n half with her. Managed to work out my whole routine now it’s just a case of practicing it over and over.

I also think body wise I’m stage ready which is nice with 3 weeks to go still. Obviously this brings other issues such as there’s a strong urge to relax a bit but the last thing I want to do is look better today than I do in 3 weeks time so gotta stay on top of it still.

All things considered I’m really pleased with where I am & that my prep has gone so well and I’m going into the last few weeks with less pressure.
I’ve managed to lose weight every single week since the start of November which has tested my discipline to the max.
So all good today probably have a little treat meal tomorrow night then bang till the show

[HomeGymChains]

Congratulations!!!

Rooting for you!

[Rus9]

Congratulations!!!

Rooting for you!

Thank you

[Rus9]

There’s no doubt that the intensity to my workouts has dropped in recent weeks but that’s to be expected in the calorie deficit that I’ve been in. It’s been tough to train at all & sometimes I feel just completely zonked out. Volume has dropped slightly too purely because I’ve got nothing in the tank but I’m trying to tick over and do as much as I can.

This was yesterdays workout and I done 20 minutes of posing practice afterwards.

Bench
10kg 2x12
20kg 1x10
50kg 2x3
79kg 3x5
Double rest pause set

Db incline chest press
22.5kg 14,14,14

Floor fly/press
20kg 3x10

Overhead Db triceps extension
20kg 10,10,12

[Rus9]

Yesterdays workout, did 40 mins cardio afterwards and just 15 mins posing practice after that


One arm rows 22.5kg
12,12,12
Superset
Chins ups
10,8,5

Db Rear delts
8kg 11,11,11
6kg drop set 10

Db curls
15kg 10,10,10
12.5kg 6
10kg 10

[Rus9]

Will be doing an hour of cardio later as well as this today...

18 days till we travel to the competition 😬

Shoulder press
10kg 2x10
20kg 2x8
30kg 1x4
42kg 3x8
Double rest pause set

Db seated lat raises
8kg 3x14
6kg 1x8
4kg 1x12

Front raise (overhead)
10kg 3x20

Incline tricep press up
3x15

[Rus9]

Quite an intense short workout today followed by 40 mins cardio. Carbs are so low at the moment I’m still feeling drained most of the time but that’s to be expected at the moment.

17 days to go...weighing in at 70kg

Squats
Bw 1x10
20kg 1x10
40kg 1x10
60kg 1x8
80kg 1x6
90kg 5,5,5,8

Db hammer curls
12.5kg 3x10

Db lunges
10kg 3x10

[Rus9]

Did 40 mins cardio this morning and will do another 30 minutes tonight. Just finished this mid afternoon.

16 sleeps to go...weighing in at 69.6kg


Bench
10kg 2x12
20kg 1x10
30kg 1x8
50kg 1x3
66kg 12,12,9,
Double rest pause set

Db incline chest press
22.5kg 12,12,12

Floor fly/press
20kg 11,11,12

Overhead single Db triceps extension
20kg 3x12
Superset
Incline tricep push ups
3x12

[Rus9]

Today’s weights done this morning and with a few extra carbs couple hours before felt less of a strain to complete than usual. Will do 40 mins cardio later & must try and squeeze in some posing practice as well.

15 sleeps to go - weigh in 69.4kg

Seated chest supported row
50kg 8,8,8
**Superset**
Pull ups 5,5,4

Db Rear delts
8kg 12,12,12
6kg drop set 8

Db curls
15kg 11,11,11
12.5kg 1x6
10kg 1x10

[Rus9]

No cardio today don’t feel like I’ve got it in me today...Will do 40 mins in the morning though...

14 sleeps to go ....

Shoulder press
10kg 2x10
20kg 2x8
30kg 1x4
38kg 12,12,9
Double rest pause set

Db seated lat raises
10kg 3x10
8kg 1x6
6kg 1x10

Front raise (overhead)
10kg 3x20

Overhead single Db triceps extension
22.5kg 3x8

[Rus9]

Woke up feeling good today and with a bit more energy. Smashed 40 mins cardio first thing & done the below around midday...

13 sleeps to go....69.4kg (perfect hopefully can hold this weight till comp day)

Squats
Bw 1x10
20kg 1x10
40kg 1x10
60kg 1x8
95kg 4x5

Db hammer curls
12.5kg 11,11,11

Db lunges
12.5kg 3x12

[Rus9]

Day off the weights today. Did 40 minutes cardio this morning though.

Ate more than I should have yesterday which included a cheese sandwich & losing in a bit with a spoon and a jar of chocolate spread lol. Don’t think there will be any lasting damage but my weight was up this morning probably due to extra water from carbs I’m sure.

So it’s Sunday & I’ll keep the diet tight today. Just need to hang in there I’m so close now...

12 sleeps to go...70.2kg

[Rus9]

Yesterdays workout which I did early in morning & I also did an hours cardio in the evening. So weak at the moment I just have to laugh about it rather than get frustrated

Bench
10kg 2x12
20kg 1x10
30kg 1x8
50kg 1x3
75kg 5,5,5
Double rest pause set
34kg 1x20

Decline press up
Bw 12,12,15

Floor fly/press
20kg 3x12

Overhead single Db triceps extension
22.5kgj 8,8,8
Superset
Incline tricep push ups
12,12,12

[Rus9]

Today’s workout done early again. Massively takes the pressure off my day getting this done early. Will do 40 mins nice steady cardio tonight

10 sleeps to go....69kg (exact weight I want to be on the day)


Seated chest supported row
20kg 2x12
40kg 1x8
50kg 8,8,8
**Superset**
Chin ups 8,8,8

Db Rear delts
8kg 3x12
6kg drop set 8

Db curls
15kg 3x12
12.5kg 1x6
10kg 1x10

[Rus9]

Today’s workout and also did 40 mins cardio. Tried a push press tonight which I’ve never done before. Only light weight even by my current weedy standards. Think I’ll keep going with these though quite liked them.

9 sleeps to go till travel to the show...


Shoulder press
10kg 2x12
20kg 2x8
30kg 1x3
46kg 5,5,5
Double rest pause set

Db seated lat raises
8kg 3x15
6kg 1x8
4kg 1x12

Push press
35kg 3x8

Overhead Db triceps extension
22.5kg 9,9,12

[Rus9]

Running on complete empty this morning but got this done and will do 40 mins cardio later this evening.

8 sleeps to go...69.2kg

Squats
Bw 1x10
20kg 1x8
40kg 1x10
60kg 1x6
95kg 4x6

Db hammer curls
12.5kg 3x12

Db lunges
Bw 3x12

[Rus9]

40 mins cardio this morning then back late afternoon for this

7 sleeps to go.....

Bench
10kg 2x15
20kg 1x12
30kg 1x8
50kg 2x4
75kg 8,7,5
Double rest pause set

Decline press up
Bw 15,15,15

Floor fly/press
22.5kg
3x8

Overhead single Db triceps extension
22.5kg 3x12

[Rus9]

No cardio today didn’t feel like I was up to it. Maybe tomorrow but we’ll see how I feel.

Saturday night I’m lying on the couch and I’m absolutely starving lol but not long now

6 sleeps till travel to the comp...


Seated chest supported row
20kg 2x12
40kg 1x8
50kg 3x9

Pull ups
6,7,6

Db Rear delts
8kg 3x12
6kg drop set 8

Db curls
15kg 3x12
12.5kg 1x6
10kg 1x10

[Rus9]

Again no cardio today but will do some in the morning. Haven’t weighed myself in a couple of days but will jump on the scales in the morning.
Have kept my diet really tight and I look & feel like all’s ok but without the cardio my brain plays tricks.

5 sleeps to go....

Shoulder press
10kg 2x12
20kg 2x8
30kg 1x3
43kg 8,8,8
Double rest pause set

Db seated lat raises
10kg 3x10
8kg 1x6
6kg 1x10

Push press
45kg 7,6,7

Overhead Db triceps extension
22.5kg 3x12
**superset**
Incline tricep push ups
3x12

[Rus9]

Not long now. When I started this journey I just wanted to get my body in the sort of condition that would not look out of place on the stage. I think I’ve achieved that and feel good already at what I’ve done.
Of course it would be great to get placed and take a little trophy home but we’ll see. I’ve entered both over 35 & over 45. Over 45 is the one I’m really hoping to do my best in and just entered the other because I thought I may as well get up on the stage a couple times if I’m gonna do this lol.
This process has been extremely tough especially mentally but there’s just a few days left now to stay focused. Once this is done I don’t think I’d do it again. Not sure I’d want to put myself through this again lol.

Even lighter weights than normal today. This week isn’t about trying to push myself too much in training


4 sleeps to go...69kg (perfect weight for me)


Squat
20kg 1x10
40kg 1x8
60kg 1x4
75kg 3x12

Calf raises
60kg 3x15

Lunges (holding 2 10kg plates)
3x12