brightman_ brightman_

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Joe  🕰 25 📧 E-Commerce 🥈 IFBB Mr Olympia Amateur Spain 💻👇🏽Join Team Brightman Online Coaching

Delts and calves boxed off tonight, and now we enter that phase where I’ll be facing into my last cycle of proper workouts before peak week. Mental 🤯
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@2brospro_events I’ll be seeing you soon. ✌🏽

Monday morning is here. Another week to attack like I’m attacking this pose 🌪
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There comes a point in prep, for me anyway, that I feel obliged to warn you about. Some people may experience it earlier, some may experience it later. But around that 4 weeks out mark I just find that nothing else really matters. 📅
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99% of my focus is on that date. 1% for everything else is barely enough to maintain things. It truly becomes my life at that point. My whole life. 💭
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All I think about in my waking hours is what I am going to do to make everything in the lead up to that show optimal and perfect. What shorts am I gonna buy? They have to be perfect. How am I gonna go about tanning? It can’t let me down again. Is my posing absolutely faultless? Does it look pro level? And of course, am I lean enough? Will I be ready? 🤷🏼‍♂️
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It totally consumes me. And I’m there now. Home straight vibes my guys. Less than two weeks to bring the pain. Let’s go. 🌪

Big push session down at Kings Gym with the boy @jameswhipp_ 🔥 all photo cred directed to him 📷
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Felt very nice to train a bit earlier in the day today. Felt much more energetic and pushed some decent weight, then had the chance to enjoy some of the machines I don’t usually get to 🔧
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Posing is really getting there too now, I’m very confident it’s much slicker, more fluid and polished this year v last year. Just waiting for that video to come through from my videographer for the day.. 😂
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The home straight - for phase 1 at least - is nearly on the horizon. Another week spent grinding away and I’ll be facing down the barrel of peak week. The fun is just about to begin 🌪

Short v long prep: in review 🤔🧐
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Couple check in shots from this morning then. Back to the low weigh in of 100.1kg today which is nice after my rest day yesterday. I’m just beginning to become happy with condition now- the fruits of my labour are paying off just in time. ✌🏽
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I gave my two pennies of the topic of short v long term preps a while back, but this was after experiencing a long prep but just before embarking on a relatively short one. So here come the pros and cons:
SHORT:
✅ it’s short. You won’t spend half of your year in a deficit, meaning you will hopefully have the chance to enjoy what life has to offer for more of the year. You can also get back to an improvement phase sooner.
✅ loss of strength/tissue will be limited to the shorter period of time you spend in a deficit
✅ cake is going to be back in soon
❌ it’s likely going to be really fucking restrictive and hard for it’s shorter duration
❌ you may have the added stress of worrying about being ready in time
❌ whilst only for a short period of time, strength/tissue will almost certainly be sacrificed due to the harsh negative energy balance you’re likely to need in order to get ready - especially applies to team natty
❌ little to no opportunity for refeeds or diet breaks
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LONG:
✅ more time to pull fat off in a more sustainable manner... i.e less harsh energy balance for the earlier stages
✅ potential to keep progressing your lifts for a proportion of it leading to more tissue being held on to
✅ lots of time = less stress about being ready. May even get ready early and then feed up into the show
✅ likely to be able to implement diet breaks/refeeds
❌ a lot of time spent in a restrictive state
❌ like short, will inevitably get very hard at some point anyway
❌ progress can be slow
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What do you prefer? And have I missed anything? 💭

One from about a week ago... a week ago 😅
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I’m another kilo down since this photo last Saturday at @_warehousegym.. so we can be sure things are tighter still now. ⏱
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Looking forward to another weekend if not training at gymbox.. Kings session pending with the big guy @jameswhipp_ 🙏🏼

Just sent off my application form to rejoin Team No Waist, hoping they take me back for the 2019 season 🤡
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Nah in all seriousness we’re really not far off now. I’ve not made this prep easy for myself, but the judges on the day don’t care for your journey or how you got there. They don’t care for how much or little cardio you do, what you eat on training and non training days. They judge you on what you present to them, regardless of how hard you grinded out your prep. ✌🏽
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But I will be safe in the knowledge that on show day, once again, I’ve put absolutely everything into this. And I’m gonna enjoy that a lot. 💭
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Another positive week of weight drops and condition improvements, weighing in at 100.1kg this morning. Two more weeks should just about be enough. 📅
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@team_lrf what do you reckon? 🌪

The importance of routine ⏱
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An old Chinese proverb says ‘the first step is always the hardest’. I don’t know if this was a Chinese proverb, probs not 🤷🏼‍♂️ but it’s so damn true let’s run with it.
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It’s so important to find yourself ‘stuck’ in a routine when trying to achieve a goal. Especially an extreme one. And every single prep I do just that. I find a process, a system, a routine and I marry myself to it, particularly in the final couple of months. 📅
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The benefits are endless, but the major keys are that doing this will facilitate a huge amount of consistency and adherence through removing any ‘choice’. You just do it because that’s just what you do from here on in. ✅
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In turn, you’re going to lower your levels of stress in so many ways. First up, removal of decision fatigue. You go into autopilot, cruising along and ticking boxes almost effortlessly, without thought. 💭
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Finally, I promise it will make things feel EASIER. You make things, challenges, part of your day. Do something every day and guess what, it doesn’t feel so much like a challenge anymore. It’s a given, a habit. Part of your routine. 🌪
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Have an awesome day my gang. New low weigh in today. We approach the 99s this week 😊

An evening of rest awaits me so here’s a back shot from the weekend 🦋
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With a couple of weeks more to dig in before 2bros and then Muscle Contest I’m feeling pretty confident that mission ‘Get More Back’ was accomplished in my short off-season. ✅
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I’d like to reel off some special, ground breaking things that I implemented to progress the rear shot but to be honest I’d be telling a lie. The NUMBER ONE thing I feel I did differently was put a huge emphasis on EXECUTION. 🔑
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Time and time and time again I see people performing pulling movements sub-optimally, I’d go as far to say terribly. Something I’ve found very important is to UNDERSTAND the movement you are performing and what it is going to do for you. Watch videos, learn about the anatomy and mechanics of the rear musculature. Then apply it relentlessly to the movements you THOUGHT you were strong at. 🤔
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Take time to check yourself and check your form, reset if you have to. Be patient and persistent. Over and out 🌪

Really into the groove now. The grind has taken over the last few weeks and it’s starting to show. So what has the strategy been? 📉
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Training is simple so I’ll tackle that first: the same as it has been for the last 5 months. Intense, progressive and relentless. Enough said. 🏋🏼‍♂️ _
Nutrition: very hard & militant but effective. 6 meals a day with ample protein. 2 of those meals have a small amount of fat in. 2 of them (pre and post WO) have a small amount of carbs in. As you can imagine I’ve been getting volume from ‘efficient’ dieting vegetables. Courgette, asparagus, tomato, runner beans. Onions and peppers have been used a lot for pure flavour vibes. Major keys. 🔑 there have been no cheats or refeeds, but I have enjoyed things like 10kcal jellies (no more than 1 a day), a lot of coffee, sweetened tea, 1-2 daily diet drinks. It’s been a struggle. But it’s done a job.
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Cardio: 45 mins fasted crosstrainer, week before 35 mins fasted walk. I think the last week has had a big positive impact. More calories burned per minute. Productivity. ✅
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Supplements: yohimbine HCL for stubborn fat loss. One of the only fat loss ingredients with evidence. I always implement this towards the end of prep. For lowering cortisol/stress: Ashwagandha, L-Theanine, Magnesium Glycinate and a conscious effort to let go of scale weight. It appears that this has been effective!
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More than happy to discuss anything else if you want to message me 💪🏽
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Coached by @team_lrf 🌪

What an incredible week 📉
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The start of March has been more productive than I could ever have hoped for. You guys will have seen and heard my mentality just 8 days ago. I was sitting at 104.3kg on 1st March, a whole 10kg above last year’s stage weight with 5 weeks to dig. 🤨
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You can forgive me for struggling to believe that I would be ready for 2bros (31st March) or Muscle Contest (6th April). But I was determined neverthe-fucking-less. My determination kept me adhering, kept me working, kept me progressing. And that determination has paid dividends over the last week. I currently sit at 101.1kg. MUCH MORE LIKE IT. 🤩
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The condition is starting to look silly at times now. The waist is coming in, I’m often looking down at a roadmap on my stomach, and the legs are on their way. With another 3 weeks to go... we might just about make it. And considering my weight, we would have to assume some real improvements have been made in the off season. 🌪
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This post has gone on a long time but in the next couple I will explain what I have done in order to see such progress and how 🤯

We’re not there yet. But we’re well en route. 🌪
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Another week very nearly ticked off. Another week at 100%. Diet, training, cardio, steps all achieved, just like the last four weeks that have passed ✅
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It’s all much the same from here on in. The final stretch is the most testing, of course it is. Food is low, output is high, your mind plays tricks on you. But all you have to do is keep going, and try and enjoy the ride. Visualise the dream every day. Remind yourself why you’re in the position. In fact remind yourself how lucky you are to have the choice to do it in the first place. 🧐
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I’m only coming for one thing this year 🎫

SACRIFICE 🤨
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My parents came down to London this weekend and I was far from on form. As the end of prep nears and my food drops my energy is pretty much sapped. My personality changes. It’s not nice or enjoyable but it’s just what happens (to me at least), and it’s something I have to accept and deal with 😶
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But my rents, they commented that after this weekend it upsets them to see me so far from my usual self 🤔 but here’s the thing. It’s a matter of sacrifice. I know prep isn’t ‘fun’, at least not the food restriction or never ending expenditure, but it’s necessary for me to achieve what I set out to do.
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I know full well what I’m getting myself in for, it’s just a matter of cracking on with the process and making it all WORTH IT.
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So next time the sacrifices you’re making are getting you down or making you want to quit, ask yourself WHY? Nothing worth having comes easy. Remember that. 🤫

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