Amateur classic physique competition training log

[Ectomezo]

28/5/25

1. Back & Biceps

• Stretching

• Bicep warm up - Supinated curls/ hammer curls

• Deep stretch barbell rows off bench

Warm up:

20x 20kg

Working sets:

1. 13x 50kg

• Back extensions/stiff legged deadlift superset

1. 26 Bw (rir)/ 11x 110kg
2. 30x bw / 11x 90kg drop set 4x 80kg, 4x 70kg

Time: 42 minutes

• Deep stretch lat pull down

1. 12x 66kg

• Lat pull down variation #1

1. 14x 54kg

• Barbell rows

1. 9x 100kg
2. 11x 90kg drop set 4x 80kg, 4x 70kg

• Lat pull down machine behind the neck

1. 15x 48kg rest pause 8x 48kg, 4x 48kg

• Low lat row machine single arm

1. 22x 42kg rest pause 9x 42kg, 5x 42kg

Time: 1 hour 23 minutes

• Low row machine

1. 15x 54kg rest pause 8x 54kg, 4x 54kg

• Plate loaded single arm chest supported row machine

1. 14x 50kg rest pause 6x 50kg, 4x 40kg

Time: 1 hour 39 minutes

• Supinated dumbbell curls

1. 12x 10kg

• Single arm dumbbell preacher curls

1. 15x 10kg

• Standing bent over concentration curls

1. 15x 9kg

• Standing single arm hammer curls

1. 12x 10kg

Time completed = 1 hour 50 minutes (oh no)

 

[Ectomezo]

https://drive.google.com/file/d/18n9tYJTg3wI5RFDyQixC9UqKnKEI9yw9/view?usp=drivesdk

 

[Ectomezo]

 

[traininsane11]

You have a good physique but I wouldn’t necessarily consider you classic.

I’ve no idea what the situation is elsewhere but here in the UK virtually every guy under 25 decides he’s a classic bodybuilder and 9/10 of them are just small bodybuilders nothing remotely classic. They just see it as an easier route to not have to have as much size to compete.

I believe classic and wellness are the most genetically determined classes going you either have it or you don’t.

You have quite a big frame I’d just fill it out

 

[Ectomezo]

You have a good physique but I wouldn’t necessarily consider you classic.

I’ve no idea what the situation is elsewhere but here in the UK virtually every guy under 25 decides he’s a classic bodybuilder and 9/10 of them are just small bodybuilders nothing remotely classic. They just see it as an easier route to not have to have as much size to compete.

I believe classic and wellness are the most genetically determined classes going you either have it or you don’t.

You have quite a big frame I’d just fill it out

Someone said that to me 3 years ago, his name is Dimitar, he said I look open, i was smaller than I am now and i was constantly vacuuming and I didn’t see why he was talking about I haven’t put on that much mass from 3 years ago, I’m still not near the weight limit. I have long arms.
Right now I’m on bulk and it might not be obvious but if I eat naturally I will look different.
In my opinion I don’t have the mass for open.
I see the difference between open and classic as aethetic or mass and that’s it.
i am the real aesthetic

 

[Ectomezo]

30/5/25

3. Shoulders, Abs & neck & biceps

.Bicep warm up

.Plate loaded Shoulder press

Warm up:
12x 40kg
5x 60kg

Working sets:

1. 10.5x 100kg drop set 3.5x 80kg, 3.5x 60kg

.Dumbbell Lateral Raises

1. 14x 17.5kg drop set 4x 15kg, 4x 10kg

.Rear Delt dumbell Flys

1. 14x 17.5kg drop set 4x 15kg, 4x 10kg

.Dumbbell front delt raise

1. 13x 17.5kg drop set 4x 15kg, 4x 10kg

.Kneeling Facepulls

1. 22x 36kg rest pause 12x 36kg, 4x 36kg

.Barbel shrugs

1. 22x 100kg rest pause 8x 100kg, 3x 100kg

Time: 50 minutes

Neck

.Weighted harness rear neck

1. 14x 12.5kg

.Weighted harness right side neck

1. 12x 12.5kg

.Weighted harness left side neck

1. 12x 12.5kg

Abs

.Hanging Leg Raises

1. 19x bw rest pause 9x bw, 4x bw

.Sit ups

1. 22x Bw rest pause 14x bw, 9x bw, 3x bw

Time: 1 hour 16 minutes again

Bicep pump

.Underhand Behind the neck pull down

1. 21x 35kg

.Cable machine supinated (rope)

1. 22x 18kg

.Cable machine (Bar)

1. 22x 18kg

.Cable machine hammer (rope)

1. 14x 18kg

.Cable machine Overhand (bar)

1. 18x 18kg

.Cable machine curls (bar)

1. 20x 18kg

Time completed = 1 hour 30 minutes

 

[Ectomezo]

 

[Ectomezo]

31/5/25

1. Legs

Adductors

1. 20x 48kg rest pause 15x 48kg, 10x 48kg, 6x 48kg, 4x 48kg

Back extension

1. 20x bw (reps in reserve)

RDL

1. 15x 110kg
2. 17x 90kg drop set 5x 80kg, 4x 60kg

Back extension

1. 20x bw (reps in reserve)

Hip thrust

1. 12x 40kg rest pause 3x 40kg

Plate loaded Leg Press machine

1. 51x 170kg

Leg extension

1. 17x 66kg rest pause 9x 66kg, 4x 66kg drop set 3x 60kg

Prone Hamstring curl machine

1. 12x 54kg rest pause 4x 54kg, drop set 3x 48kg

Calve extension on leg press

1. 26x 170kg pause rest 12x 170kg, 4x 170kg (outer)
2. 19x 170kg pause rest 6x 170kg, 3x 170kg (inner)

Time completed = 1 hour 18 minutes

 

[Ectomezo]

 

[Ectomezo]

i recently increased the intensity and have been taking irregular rest, i keep changing the plan and feeling like i need more rest, I was thinking to do 1 day on 1 day off but that failed because i took a rest day today.
I thought i would be able to go straight into chest the next day from legs but 80kg incline didn’t feel good and i was feeling bad energy and like i could get injured so i left the gym. According to Dorian and Mike i should still be growing so I’ll rest.
I’m wondering if it’s better to decrease intensity to increase frequency. I do believe I’m achieving maximum growth from the intensity but I’m wondering if frequency is important for definition.
I think on a competition prep on a deficit I might need to decrease intensity and do regular sets

 

[b-boy]

https://drive.google.com/file/d/18n9tYJTg3wI5RFDyQixC9UqKnKEI9yw9/view?usp=drivesdk

Do you have vitiligo? Like what I have?

 

[Ectomezo]

Do you have vitiligo? Like what I have?

I do have white patches that come and go, that’s what they call it, it started when I was around 5 years old.
I’m thinking to start taking benoquin cream for the first time in my life because its ruining muscle definition visibility on my legs

 

[Ectomezo]

Do you have vitiligo? Like what I have?

I do have white patches that come and go, that’s what they call it, it started when I was around 5 years old.
I’m thinking to start taking benoquin cream for the first time in my life because its ruining muscle definition visibility on my legs

 

[Ectomezo]

3/6/25



1. Chest and triceps



Bicep, delts, forearm warm up



Pec deck fly machine

12x 24kg (reps in reserve)



Incline barbell bench

Warm up:

12x 20kg

5x 60kg

2x 80kg

Working sets:

7x 100kg Drop set 3x 80kg, 4x 60kg



decline chest press machine

13x 60kg drop set 4x 55kg, 3x 50kg



30 degree Incline smith machine

10x 70kg drop set 4x 60kg, 4x 50kg



Pec deck fly machine

11x 24kg rest pause 4x 24kg drop set 3x 18kg



Standing single arm dumbed flys(for next session)

15x 10kg rest pause 8x 10kg drop set 6x 7.5kg



Dips / leg anchored seated Dip superset

20x bw / 12x 60kg drop set 4x 55kg, 4x 50kg



decline Cable Flys

13x 24kg rest pause 6x 24kg, 3x 24kg



Time : 1 hour 5 minutes



Skullcrushers

8x 35kg



Tricep kickback

12x 12.5kg



Tricep pushdown (bar)

12x 42kg



cable machine bicep pump (bar)

26x 24kg



Tricep pushdown (rope)

13x 24kg



Time completed: 1 hour 23 minutes

 

[Ectomezo]

 

[Ectomezo]

 

[Ectomezo]

5/6/25

1. Back & Biceps

.Stretching


.Bicep warm up - Supinated curls/ hammer curls



.Back extension

15x bw (reps in reserve)



.Deep stretch barbell rows off bench

Warm up:

20x 20kg

Working sets:

1. 12x 55kg

.Barbell rows

1. 11x 100kg
2. 12x 90kg drop set 4x 80kg, 4x 70kg

.Back extension

15x bw (reps in reserve)



.Stiff legged deadlift

12x 110kg



Back extensions/stiff legged deadlift superset

23x bw / 12x 90kg drop set 4x 80kg, 4x 70kg



Time: 1 hour 6 minutes



Deep stretch lat pull down

12x 72kg



Lat pull down variation #1

12x 66kg



Lat pull down machine behind the neck

12x 54kg rest pause 6x 54kg



Low lat row machine single arm

17x 48kg rest pause 9x 48kg, 4x 48kg



Low row machine

16x 54kg rest pause 8x 54kg, 4x 54kg



Plate loaded single arm chest supported row machine

18x 40kg rest pause 9x 40kg, 4x 40kg



Time: 1 hour 48 minutes



cable machine bicep pump (bar)

26x 24kg



Time: 1 hour 53 minutes

 

[Ectomezo]

 

[Ectomezo]

7/5/25

3. Shoulders, Abs & neck

.Bicep warm up

.Plate loaded Shoulder press
Warm up:
10x 50kg
3x 80kg
Working sets:
12x 100kg drop set 3x 80kg, 2x 60kg

.Dumbbell Lateral Raises
14x 17.5kg drop set 4x 15kg, 4x 10kg

.Rear Delt dumbell Flys
14x 17.5kg drop set 4x 15kg, 4x 10kg

.Dumbbell front delt raise
14x 17.5kg drop set 4x 15kg, 4x 10kg

.Kneeling Facepulls
23x 42kg rest pause 13x 42kg, 4x 42kg

.Barbel shrugs
23x 100kg rest pause 8x 100kg, 2x 100kg

Time: 1 hour

Neck
.Weighted harness rear neck
14x 15kg

.Weighted harness right side neck
8x 15kg
10x 15kg

.Weighted harness left side neck
8x 15kg
10x 15kg

Abs
.Hanging Leg Raises
20x bw rest pause 10x bw, 4x bw

.Sit ups
26x Bw rest pause 14x bw, 4x bw, 2x bw

Time: 1 hour 41 minutes

 

[Ectomezo]