Nice man, solid progress in a short timeframe.
1 Like
Note sure how I missed the new log Andrew but here for the journey and can’t wait to see how you go.
Tagging some other people with relevant experience, @robstein @BrickHead @davemccright
3 Likes
If you’re doing classic physique, definitely follow the posing guide and daily practice as written in the Wonder Posing book and check out Pete Hartwig on Instagram. You’ve got a lot more time to get this down than I did since I just had about a 6 week prep. I just started practicing posing in May and felt confident about it by show time. So just get an idea about the fundamentals and start practicing and take photos so we can critique them for you. The photos are also a good way to assess your improving condition. Zane recommends taking your photos outdoors in natural lighting, which is what I did and I think works well, because it looks nice but isn’t overly flattering or flattening.
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Hey man, good luck on your prep! Do you have a coach? I would 500000% encourage you to NOT prep for a show without one, you’re undoubtedly leaving results on the table. Happy to make a recommendation if needed!
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Legs (Quad Focus)
Saturday, Jun 28, 2025 at 3:42pm
Leg Press (Machine)
Set 1: 585 lbs x 15
Pendulum Squat (Machine)
Set 1: 45 lbs x 15
Standing Leg Curls
Set 1: 40 lbs x 16 [Failure]
Hip Abduction (Machine)
Set 1: 175 lbs x 20
Leg Extension (Machine)
Set 1: 160 lbs x 15
Straight Leg Deadlift
Set 1: 0 lbs x 0
@hevyapp
Scale staying down around 202.
Slogged it through this session; called off hams early when left hammy felt tweaked.
I’m glad i showed up. Doing what needs to be done.
5 Likes
I respect your opinion, but disagree because I loved experiencing the prep by myself and trying to really learn my body. I learned a ton from that experience and even though I could’ve maybe shown up a little tighter with a coach, The things I learned and would do differently next time around were very valuable to me and part of what make this journey satisfying. But also to me, winning the contest was not my foremost priority, but rather to gain knowledge and experience to apply to future preps and my own clients that have stage aspirations!
5 Likes
I respect both of your opinions.
For ME, I need a coach. I have given myself too much slack in the past and it kept me looking the same for years.
While that physique is the same as many people’s end goal, it wasnt mine. I want more than i was able to do without a coach.
Id like to think ill be able to do this on my own in the future, and thats actually a large part of why i wanted to compete in the first place… raise my standards and compliance to myself.
The first 3-4 weeks showed absolutely zero progress. Not a tenth of a pound lost and pictures looking the same.
If it were just ME, id have dropped cals or given up because i was being 100% on target.
Coach kept me on target and the weight is flying off right now… we havent adjusted the plan at all.
Like i said, i respect both of your opinions and I’m happy to have the discussion here. For me as a trainee, i needed a coach.
I’ve already learned much about myself in this prep; both mental and physical.
3 Likes
Week 6 Check-In
To preface this, I started my new job last week and had a death in the family. Schedule was fuckered.
Down 3.6lbs from last week!
Splitting retatrutide dosing so I can actually eat. Still on 2.5mg weekly, just splitting to 1.2 twice weekly.
Pictures look good. Trying to get better at posing.
I think my side chest is getting better (still horrible, but better) and my front double bi feels more full for the arms.
Speaking of full… I felt flat as fuck all week with the weight drop. Shirts are fitting differently and I’m in need of a new dress belt as the last hole isn’t enough.
5 Likes
Testing out a new gym closer to new job.
Push (Delt Focus)
Tuesday, Jul 01, 2025 at 11:21am
Seated Shoulder Press (Machine)
Set 1: 125 lbs x 15
Set 2: 125 lbs x 11 [Failure]
Rear Delt Reverse Fly (Machine)
Set 1: 150 lbs x 20
Set 2: 150 lbs x 16 [Failure]
Lateral Raise (Machine)
Set 1: 100 lbs x 16 [Failure]
Set 2: 100 lbs x 14 [Failure]
Chest Press (Machine)
Set 1: 100 lbs x 18 [Failure]
Set 2: 100 lbs x 9 [Failure]
Chest Fly (Machine)
Set 1: 130 lbs x 12
Set 2: 130 lbs x 12
Triceps Pushdown
Set 1: 80 lbs x 15
Set 2: 0 lbs x 0
Deadlift (Smith Machine)
“Stiff leg”
Set 1: 135 lbs x 15
Set 2: 135 lbs x 15
Triceps Extension (Dumbbell)
Set 1: 80 lbs x 15
Set 2: 80 lbs x 12 [Failure]
@hevyapp
4 Likes
Interesting reading, even though I’m not a bodybuilder. It seems like an individual thing, the decision to have a coach. But you’re at least the second person in the forum this year to credit their progress on having one.
1 Like
To make them more consistent with a Bodybuilding competition, the three relaxed “poses” should be Round One poses (aka quarter turns).
1 Like
Pull (Width)
Wednesday, Jul 02, 2025 at 11:10am
Lat Pulldown (Cable)
Set 1: 160 lbs x 15
Set 2: 160 lbs x 15 [Failure]
Lat Pulldown (Cable)
Set 1: 120 lbs x 15
Set 2: 120 lbs x 14 [Failure]
Bent DB Shrug
Set 1: 80 lbs x 20
Bicep Curl (Cable)
Set 1: 100 lbs x 15
Set 2: 88 lbs x 15
Toes to Bar
Set 1: 8 reps
Set 2: 5 reps
Bicep Curl (Dumbbell)
Set 1: 25 lbs x 15
Set 2: 25 lbs x 15
@hevyapp
Just punching in and punching out today.
4 Likes
Legs (Ham & Glute Focus)
Thursday, Jul 03, 2025 at 11:06am
Lying Leg Curl (Machine)
Set 1: 100 lbs x 15
Set 2: 100 lbs x 15
Set 3: 100 lbs x 15
Set 4: 100 lbs x 15
Straight Leg Deadlift
Set 1: 385 lbs x 5
Leg Press (Machine)
Set 1: 675 lbs x 8
Set 2: 405 lbs x 15
Pendulum Squat (Machine)
Set 1: 45 lbs x 15
@hevyapp
We pulled 100g carbs from tomorrow’s rest day to help fuel todays leg day. I did pineapple juice for obvious reasons.
I still struggled through this, but I’m not dead like i was last leg day.
Happy Freedom Day, y’all. Don’t forget to dump some tea in a harbor.
6 Likes
Week 7 Check-In
Down 1.8lbs from last week.
Went to movies Sunday and ate zero popcorn despite my persistent urges… this was a big compliance win for me, but maybe I’ll pass on movies until prep is done lol.
Better definition in abs, obliques, quads, arms IMO.
6 Likes
Push (Chest Focus)
Tuesday, Jul 08, 2025 at 11:03am
Chest Press (Machine)
Set 1: 275 lbs x 8 [Failure]
Set 2: 225 lbs x 7 [Failure]
Cable Fly Crossovers
Set 1: 60 lbs x 15
Set 2: 60 lbs x 13 [Failure]
Viking Press
Set 1: 45 lbs x 18
Set 2: 45 lbs x 18 [Failure]
Face Pull
Set 1: 160 lbs x 15
Set 2: 160 lbs x 15 [Failure]
Lying Leg Curl (Machine)
Set 1: 105 lbs x 15
Set 2: 105 lbs x 15
Triceps Pushdown
Set 1: 65 lbs x 15
Set 2: 65 lbs x 15
Lateral Raise (Dumbbell)
Set 1: 25 lbs x 15
Set 2: 25 lbs x 15
Triceps Extension (Cable)
Set 1: 50 lbs x 15
Set 2: 50 lbs x 13 [Failure]
@hevyapp
3 Likes
Pull (Thickness)
Thursday, Jul 10, 2025 at 11:07am
Dumbbell Row
Set 1: 90 lbs x 15
Set 2: 90 lbs x 15
Shrug (Smith Machine)
Set 1: 225 lbs x 20
Set 2: 225 lbs x 17 [Failure]
Rope Cable Curl
Set 1: 50 lbs x 15
Set 2: 50 lbs x 15 [Failure]
T Bar Row
“Nautilus”
Set 1: 135 lbs x 10 [Failure]
EZ Bar Biceps Curl
Set 1: 75 lbs x 15
Set 2: 75 lbs x 13 [Failure]
Toes to Bar
Set 1: 8 reps
Set 2: 6 reps
@hevyapp
I’ve been thinking a lot about optimism lately. I used to find optimists to be dull or naive.
As a former pessimist, I’ve come to believe that choosing pessimism is choosing to give up your agency because it’s easier to lose when you believe you have no other option.
This lack of belief has held me back from so much in life, and I won’t put up with it any longer.
8 Likes
Legs (Quad Focus)
Friday, Jul 11, 2025 at 10:41am
Pendulum Squat (Machine)
Set 1: 45 lbs x 15
Set 2: 45 lbs x 15
Lying Leg Curl (Machine)
Set 1: 110 lbs x 15
Set 2: 110 lbs x 18 [Failure]
Hip Abduction (Machine)
“*cables”
Set 1: 30 lbs x 10
Leg Press (Machine)
Set 1: 585 lbs x 15
Deadlift (Smith Machine)
“Stiff leg”
Set 1: 135 lbs x 15
Set 2: 135 lbs x 15
Leg Extension (Machine)
“Hammer Strength + Chains”
Set 1: 50 lbs x 13 [Failure]
Set 2: 50 lbs x 10 [Failure]
@hevyapp
I tried adding chains to the hammer strength leg ext (the unilateral ones with the hinge) and i STRONGLY recommend it.
6 Likes
Realizing I’m not knowledgeable regarding contest prep, I just read your log from start to finish and find not only the training but your perspectives insightful and intriguing. I’ll continue following as I also enjoy the seasoned competitors advice/recommendations.
Keep up the good work.
2 Likes
I notice that most all your direct hamstrings work is around 15 reps.
It is my belief that the hamstrings respond better to heavy lower reps than the quads. The hamstrings are the sprinter’s muscle and has a higher percentage of fast twitch tissue than the quads.
The most reps I did when targeting hamstrings was 8 reps. Just a suggestion.
1 Like
I don’t disagree with you at all, my hamstrings just like to get strains at lower reps.