Physiques by Fraz

two years of weight training, and some solid progress to show!

Training frequency has been at just 2 x per week for the past year, which really shows that a good physique can still be achieved even with time constraints!

Bravo Maria - very proud of you 👏 😀 🎉

Week 21 - Gaining phase

The size now is really beginning to show!

Progress on the main lifts is still occurring and food is still high at 3,500 calories per day.

Bench press is at 100kg for reps, alongside 192.5kg deadlifts, 135kg squats and pull ups with 26.25kg hanging around my waist.

Weighing in at 12 stone first thing in the morning - the aim is to add approximately 1 stone to my frame over the next 12 months.

Still training at home and will be the foreseeable!

Probably the biggest and best that my legs have looked - and for the past 21 weeks I haven’t changed a thing in terms of my leg training...

1) Back Squat 4 x 4-6 / 2’
2) SSB Wider Stance Squat 3 x 8-12 / 2’
3) DB Walking Lunges 3 x 10-15 / 1.5’
4) Leg Extensions 3 x 10-15 / 1.5’
5) SLDLs 3 x 8-12 / 1.5’
6) Single Leg Curls 3 x 10-15 / 1.5’
7) DB Standing Single Leg Calf Raises 4 x 10-12 / 1’

Additional work later in the week:
1) Box Squats 3 x 10-12 / 1.5’
2) Bulgarian Split Squats 3 x 10-15 / 1.5’
3) SSB Calf Raises 4 x 10-12 / 1.5’

The goal is to either add weight within the target rep ranges or add reps - basically...to progress whilst keeping all variables the same. None of this “change your workout every session to shock your muscles”.

I’m now at a point where these leg sessions are what I dread each week because of how difficult it is getting to make progress, but that’s what I love about training!

12 month progress - Lockdown 1 (April 2020) vs Lockdown 3 (April 2021) 💪🏻

I think during the past year I’ve probably added about 14lbs of mostly lean muscle, which I am very happy with considering I’m natural.

I’ll be continuing to post bi-weekly offseason updates for accountability purposes, but it is so rewarding to look back and visually see the change over the past year despite all of the challenges.

Do not be afraid to EAT and lift heavy weights - it works 😎

Swipe left ⬅️ to see this 8 month transformation 🏠💪🏻

The home gym is now complete, with the floor levelled on Friday and rubber flooring installed today (thanks to ).

I won’t be returning to a ‘gym’ at least for the foreseeable future, as for me personally, time efficiency is the deciding factor. I feel bodybuilding is (at times) all-consuming, so anything I can do to lessen the burden for my loved ones is a win-win!

However, I would like to wish my friends and clients all the best the grand reopening of gyms tomorrow 🎉

Week 19 - Gaining Phase

Almost 5 months in, and I’m extremely happy with progress. We are 10lbs up and nearly touching 170lbs.

Strength is still continuing to increase on my ‘focus’ exercises, which signifies that we’re moving in the right direction. Programme hasn’t and will not change for the duration of this gaining phase.

Nutrition is on point. Eating on average 3,400 calories per day, with a focus on regular protein feedings.

Thanks to for giving me access to the Spider Gym 🕷 for the weekend!

Week 17 - Gaining Phase

Still very happy with how everything is going during this bulk at the moment. Food is high, training is tough, and physically I feel that I am at my all-time best - not bad for a 31 year-old eh?! 😅

Bodyweight is continuing to increase (7lbs up in 17 weeks), which is translating to strength increases week on week in the gym.

We’re going to try and ride this wave for as long as we can 🌊 💪🏻

Week 15 - Gaining phase

So, we’ve arrived at almost the 4 month mark of this gaining phase, and progress is really starting to show!

Some key points to consider:
- Calories have been increased gradually. We started at 3,000 per day and are now approaching 3,500.
- Protein intake has gone up from 210g per day to 280g, which I feel has made a huge difference to recovery.
- Bodyweight has increased from 160lbs to 165lbs. As a natural, conservative gains in bodyweight are always best IMO.
- My training routine has remained exactly the same minus a few minor exercise substitutions when I have stalled. I have managed to add 12.5kg to my bench press, 25kg to my squat and 30kg to my deadlift since week 1 of the programme.

I do have a coach, who would prefer to remain nameless, but he has helped massively by providing some insightful constructive criticism along the way!

Onto the next 15 weeks! 🤜🏻

Physique Update...

Probably the biggest I’ve looked, and we are still pushing... watch this space 😃

High protein, high calories and heavy training on the basic compound lifts 💪🏻

P.s - no filter here, either 😉

Off-season Update...

We are 4lbs up in approximately 8 weeks, which I feel is about right to minimise fat gain and maximise muscle gain as a ‘natty’.

Calories are up to 3,275 per day with protein sitting pretty high at 250g per day.

Training is fairly complicated to explain but it is basically an Upper/Lower routine with a focus on weaker body parts training 4 x per week.

Feeling absolutely fantastic at the moment, but looking older by the day. Did someone say that I’m 31 in March?

😃😃😃

Luke (Journey To My First Mens Physique Competion)- what an inspiration! 🔥

👉🏻 20.8lbs drop in bodyweight in approximately 14 weeks
👉🏻 Strength improvements across the board
👉🏻 Results were achieved during the COVID-19 pandemic
👉🏻 Consistency and hard work prevails

During this dieting phase, Luke has really switched things up a gear and I couldn’t be more proud of him.

This is the end point of a solid 14 week diet. We will now be transitioning into a maintenance (and then bulking phase), as Luke aims to compete in the next October/November.

Watch this space 💪🏻