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Offseason week 8  ✅️---Another great week in the books and bodyweight finally cracked 170. Sitting around 170.5 now. Min...
28/09/2025

Offseason week 8 ✅️
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Another great week in the books and bodyweight finally cracked 170. Sitting around 170.5 now.

Minor changes to my training split and nutrition this week including:

◽️Carbs increase by 5% (30g). Just want to keep the slow trend going.

◽️The training split has some minor changes to help out some minor overuse injuries. (Posterior, Push+Arms, Pull, Legs, Push+Arms).

The plan moving forward is to crack 180 at the end of January. Since the show condition has been bang on and training has been progressing extremely well. So, there is no reason to push much faster.

The goal is to stay within 15-20% over stage weight (or projected stage weight). I find I have the best progress in that range!

Offseason week 7 ✅️---Still sitting around 169.5 this am. Another status quo week with no changes. Finally got the check...
21/09/2025

Offseason week 7 ✅️
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Still sitting around 169.5 this am. Another status quo week with no changes.

Finally got the check-in spot setup now for weekly updates.

I added an extra rest day last week in place of a deload. A truly underrated way to boost training.

Another week on the way 🫡

Offseason week 6 ✅️---Bodyweight held well this week with an am weight of 169. Still holding great condition and fullnes...
13/09/2025

Offseason week 6 ✅️
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Bodyweight held well this week with an am weight of 169. Still holding great condition and fullness and making some strides and progress! Noticeable arm and back growth.

Back to a week of another set of outdoor offseason Gavin pics while camping. This natural lighting is gnarly though!

Macros for the last 3 weeks:
TD - 235P, 500C, 85F
NTD - 235P, 325C, 90F

Still aiming for the 0.5-0.8lb/week rate of gain. Been riding this extremely well in the midst of a long ass offseason!

Taking 2 extra rest days here this weekend for a bit of recovery and injury management. I'm not a fan of deloads and wasting time in the gym, so I opt for the extra couple rest days. Both are great option, pick what suits you best!

Do you need to stretch post-workout?---Honestly, my answer is do what makes you happy and feels good. There's nothing in...
01/09/2025

Do you need to stretch post-workout?
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Honestly, my answer is do what makes you happy and feels good.

There's nothing inherently good and/or bad about stretching post-workout.

It could
1️⃣ Increase soreness
2️⃣ Promote recovery
3️⃣ Possibly reduce injury risk
4️⃣ Likely won't change your active ROM.

Don't overthink the simple things.

Offseason week 4 ✅️---Bodyweight holding around 165 stillAnother great week in the books. No changes to the plan at all,...
30/08/2025

Offseason week 4 ✅️
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Bodyweight holding around 165 still

Another great week in the books. No changes to the plan at all, still rolling. Food still 3700 - TD and 3100 - NTD.

Planning another 2-4 weeks of the current training block specializing arms, then will give them a little break. Wrists and elbows start to get beat up around 8 weeks in.

Show day recap 👇🏻---Got the stage pictures back, so it's time to do a little recap of show day. Ended up fishing middle ...
06/08/2025

Show day recap 👇🏻
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Got the stage pictures back, so it's time to do a little recap of show day.

Ended up fishing middle of the pack in all 3 classic classes (true novice, novice, open class C). That said, I had an incredible experience on stage! Being able to experience the victories of my client while standing side by side was surreal.

Positives moving forward:

1️⃣ Knowing where I need to improve via judges' feedback. Simply put, need more size and time to grow.

2️⃣ Posing and conditioning were bang on! In my opinion, this should be the main goal of the first show. Get in shape and nail your posing.

3️⃣ Stage presence was perfect based on judges' feedback.

4️⃣ Seeing the shape of my physique was a big bonus. I've got the shape. I just need the size.

*side note, take the time to talk to the judges after the show*

Current plan moving forward:

👉🏼 Put on the necessary size needed to be competitive. It is likely around 10-15lbs of stage weight. This primarily needs to be arms, back, and glutes.

👉🏼 Take the time for that, and plan for about 2-2.5 years of offseason.

👉🏼 Focus on enjoying the process and nailing an offseason as if it was contest prep.

I want to say a huge thank you to my number 1 supporter throughout the entire prep. Without I would've NEVER made it where I did. She deserves this as much as I do. You don't realize the importance of this support until you need it.

Also thank you to (especially show day, leaving at the crack of stupid to be there the morning of show day for a second eye) and for all the support and coaching needed to hit the stage. Never would have made it without them!

Exactly 2 weeks post show 👇🏻---Offseason starts here. Finally, back to a great mental and physical state. Strength is in...
02/08/2025

Exactly 2 weeks post show 👇🏻
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Offseason starts here. Finally, back to a great mental and physical state. Strength is increasing rapidly, consistency is back, and food focus is down.

Current macros:
TD: 235P 570C 90F
NTD: 235P 350C 100F
BW - 161.8

Current split:
Back / Posterior Legs
Push / Arms
Rest
Back / Arms & Delts
Legs
Full Upper
Rest

Current goal:
Keep the rate of gain in bodyweight slow (~1-2 lb/ month). Operation grow my arms, back, and glutes.

01/08/2025

We are so back -> Upper
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Things have been moving extremely well post show. There are lots of improvements to make before the next dance!

Programming is currently dedicated to: arms, back (thickness), glutes, calves, and low back rehab.
👇🏻

On today's menu: (all supersets)
a. Incline DB Press - 3x
a. Chest-Supported Shrug - 3x

b. Chin-Up - 3x
b. Dip - 3x

c. Incline DB Curl - 4x
c. DB Overhead Extension - 4x
(slightly modified for old man elbows)

d. Cable Y-Raise - 4x
d. Standing Calf Raise - 4x
*Not recorded*

16-inch arms in bound. 25-inch legs in bound. Dump truck, in bound.

*Full show Recap coming**

16/07/2025

Last push session I the books 💪
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and I couldn't be more ready for

Time to put everything together on stage!

🚨 Now Accepting Online Coaching Clients! 🚨No cookie-cutter BS. Just real coaching and real results tailored directly to ...
10/06/2025

🚨 Now Accepting Online Coaching Clients! 🚨

No cookie-cutter BS. Just real coaching and real results tailored directly to YOU!

Whether you’re chasing fat loss, muscle gain, or elite performance — the plan is designed around your wants, needs, and personal preferences!

✔️ Personalized training & nutrition
✔️ Training footage analysis
✔️ Weekly check-ins & accountability
✔️ Direct support every step of the way
✔️ Backed by over 4 years of experience!

🔗 Use the link in my bio for inquiries!
- or contact me directly -
💬 (587)-220-2996 (whatsapp)
📧 gavin@elevatedexperiencecoaching. com

Dont miss your chance to claim your free consultation today!

22/05/2025

Pull Recap 👇🏻

Strength has been holding quite well with pull. I'm still gaining a rep here and there, so that's nice.

I've been pulling back load a bit on some movements that aggravate the shoulder and low back to finish out prep. I've also begun to add some very slight pauses at the end ranges of sketchy movements. Keeps intensity very high, but helps minimize load a bit.

Neutral Pulldown - 3x
T-Bar Row - 3x
Single Arm Cable Row - 2x
Rear Delt Pulldown - 3x
Baysian Curl - 3x
Lying Cable Curl - 2x MRM
Incline DB Hammer Curl - 2x
Posing, abs, and calves.

06/05/2025

Legs B Recap
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Getting lean, feeling weak, but loving the process here. Day by day.

Short 4 exercise leg day. Working around an injury is extremely tough, but do what you have to do!

SL Curl - 3x
SL Ext - 3x
Walking Lunge - 3x
Seated Leg Curl - 1x

Pulling up the short will inevitably get me more views, right?

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