Our athlete Rory Golden is going to compete this year and we have decided to follow his journey. A diary from start to finish, 18 weeks out until stepping on stage.
Rory Golden - The Prep files
Blog – 5 weeks out.
Leading on from last week’s finished blog, we started adding carbs back in over the weekend to refuel for the week ahead. Sunday was a high day with doubled carbs in each meal and a rest day from the gym (cardio still gets done on these days; I also do my post workout cardio with my morning fasted cardio). Days like this are needed in terms of resting your body as it's been battered all week otherwise your performance over time will seriously start to suffer in the gym!
Monday was back to work along with the other daily duties in terms of cardio and weights. Having the extra carbs, the day before does give me that extra bit of energy throughout the day but the main noticeable difference comes when training. I stuck to the same training layout as the week before as it fitted well around work and my high carb days. Monday was back day so had a compound focused session planned with deadlifts, T-bars and some other big movements. This is so key when leading up to a show to stay training heavy and not use low carbs and energy as an excuse to avoid these types of movements and the heavier uncomfortable weight. It’s very clear to see when watching shows on TV or in person the competitors who train ‘balls to wall’ leading up to a show and the ones who didn’t. I’m not saying I train like an ifbb pro but stay focused and keep pushing yourself out your comfort zone no matter how you feel! TICK THEM BOXES!
Tuesday morning my weight dropped to 75.3kg from 76.4kg. Tuesdays are normally a very busy day from an early start with clients and a rushed cardio session hoping no-one is on the stair-master machine to rushing straight over to body limit gym for posing. One of the best things I have done this prep is to focus on my posing and get a posing coach to watch over me and make the necessary changes to fit how I look! This week we mainly focused on the routine and making a couple of changes to that which I’m very excited about! After the posing session, I had a push session planned which went well. It wasn’t the greatest session I’ve had but wasn’t the worst. The pump came and went very quick but I stayed focused with my headphones in and tick the boxes I needed. I find in sessions like this where my day has been crazy busy, low carb day also with cardio and posing already done you need to stay focused and have a set plan when stepping in the gym. I had my session planned out so I wasn’t wasting time between exercises and getting distracted and also had my heavy metal playlist on. Find anything that helps you!
Wednesday was a day off so was just at home doing some check ins for clients and enjoying some rest time. I weighed in at 74.4kg which was the lowest all prep and was happy with the pictures I sent to my coach. Even on a day off I still get up early and like to get my cardio done the same time in morning as I would on a normal working day. I had a great leg session that evening in Hemel which I have been going to weekly. I enjoy training in the evening as I’m able to get some more meals in me throughout the day so I’m more fuelled for the session in the evening. The only problem is sometimes my sleep that night suffers as I’m not relaxed when I do try to sleep as I finish weights/cardio late. I could say that night was one of them nights as I got about 4 hours sleep, the more I kept worrying about how late it was getting the more I was getting stressed and finding it harder. I’m currently looking into oils and other sleep activation supplements to help with this problem.
Thursday morning was a struggle due to the lack of sleep and was also my 4th low carb day in a row. I started to feel very tired throughout the day but was able to complete my cardio and my morning/afternoon clients. I took my PharmaFitness pre-workout before my back session, this is where 400mg of caffeine helps! I had a good back session and as it was my 2nd pull session of the week I had some different movements I wanted to perform but still stayed quite heavy with the weights, added some supersets and dropsets in and got a good contraction which I was happy with!
Friday morning my weight was the same as Wednesday’s lowest which was 74.4kg. I was very tired today and during my morning cardio I struggled as energy was low and my leg DOMS were horrible! I had a push session planned for the afternoon which was In Hemel as it was a bank holiday Friday so I had the day off of work. The session started off very well but the pump faded quick! This was my last low carb day as now my performance in the gym really started to suffer. When this happens, it is showing the food is not responding well anymore and my levels are very low and need replenishing…through a high carb day.
Saturday was the start of two days of high carbs. I had a hamstring and glute session Saturday afternoon and to put them carbs to good use. Even though I only had a few extra carbs by the time I training I straight away noticed the difference. Had an epic session which wiped me out of the whole day. Saturday evening, I fell asleep at 8pm! I was so wiped out from the leg session and extra carbs I had the best night sleep where I dropped weight overnight into Sunday morning. I was up early Sunday morning for my cardio and then plan to spend the day with family as its Easter Sunday. Sadly no Easter eggs for me but you have to sacrifice without regret and I’m sure after the show I will make up for it! But first thing first, that moment will come but we have another 5 weeks of hard work and graft to bring the best package possible!
