[Adam Bishop]

Very difficult to put a timeline on this as there are many variables.

Keep up the isometric work and once you are ready to recommence loading start low and slow. This might be sooner than you think as long as movements do not flare up the tendinitis to much post sessions. I’m happy with a 5/10 pain level while performing movements as long as that pain gradually decreases week on week and dissipates before the next session.

Long term management is going to be the key here. Progress too fast and you will piss off the knee and shoulder but just resting completely will slow recovery in the long term. Choose movements that you can do with low pain levels and slowly progress them while keeping up the isometric work pre sessions

[Adam Bishop]

151.1kg

Early start for my first session of the day with some circus bb and db press in the barn. Multiple singles on 140 and 90kg respectively. Felt great. Left arm feels totally normal now for the DB press.

Got my first meal in then off for my physio session before heading over to physique warehouse for my upper body. Deload the incline bench then managed to progress everything else.

Incline bench press 80×5 100×5 120×5 102×12 85×20

Seated row – 3 sets

EZ Skullcrushers 55×10 47×15 40×20

Rev pec Dec 3×20

DD Lateral raise 3×20

Will most likely have to drop the ez Skullcrushers next week as my elbows are feeling them now especially on top of the heavier work in the morning. Will move to a cable variation.

[Adam Bishop]

Rest day

Hips and knees pretty beat up today so had a proper rest day. Got out for an evening walk with the dogs to hit my step count for the day but other than that the day was spent watching rugby and the F1.

Early session again tomorrow morning for another double day.

[Adam Bishop]

149.8kg

Morning session 20mins stairs

Evening session in the gym:

Seated Leg Curl 122.5×14 101.5×16 87.5×20

Squat (deload) 120×5 150×5 180×5 152.5×12 125×20

Leg Press 3×20

BB Calf Raise175x10 150×15 125×20

Seated DB Curl 25×7 17.5×15 14×20

Good training day. Knees felt ok, not great but I’ve got a rest day tomorrow to settle them down.

[Adam Bishop]

148.7kg

Morning events session at the farm. Deload week this week so a couple of movements will be lighter – mainly the yoke on events day and my main lifts in the gym. Yoke moved well at 280kg for three runs then did a 3 sets of 6 bags over 4.75m. Finished off with some slick 190/230kg powerstairs.

Back home for a couple of meals and a nap then into the gym for my upper session:

Military Press (deload) 52.5×5 65×5 80×5 67.5×12 55×20

CG Pulldown 118×12 99×15 85×16

Pressdowns 49.75×10 40.75×15 31.75×18

Cable Rev fly 3×20

Push ups 3×20

[Adam Bishop]

148.6kg

Really didn’t feel great today so took my second rest day for the week and I will get my deload deadlifts done tomorrow.

Very happy that I’m able to move my training week around as required to ensure I get the best out of each session.

[Adam Bishop]

Rest day.

Chilled day spent next to the lake for a day session just dawn till dusk. Managed to catch a couple of nice fish which is a bonus.

Evening spent prepping some food for tomorrow. Deload deadlifts on the menu

[Adam Bishop]

Busy morning for me. Up early for my circus bb and circus DB pressing sessions, worked up to 130×2 on the barbell and 85×3 on the dumbbell. All very straightforward. Then off to my weekly physio appointment mainly focusing on my lumbar and thoracic spine today.

Straight from physio to physique warehouse for my upper session:

Incline Bench 120×5 140×3 155×5 130×10 110×12

Seated row 3 sets (12/15/20)

EZ skullcrushers 52×10 45×15 37×20

Reverse pec Dec 3×20

Seated DB Press 40x3x20

Training day all done by 13:00 so a nice chilled afternoon getting my meals prepped for tomorrow.

[Adam Bishop]

Agreed. I count dips as chest, anterior delt and tricep.

[Adam Bishop]

147.1kg – time to up the food a bit.

Morning stairs session – 20min then evening squats in the barn:

Seated Leg Curl 121.25×12 100.25×15 86.25×18

Squat 225×5 255×3 285×4 242.5×8 200×12

Leg Press 3×20

BB Calf Raise 172.5×13 147.5×16 122.5×21

Seated DB Curl 20×10 17.5×14 14×16

[Adam Bishop]

Late night last night after a bit of a social and didn’t feel great in the morning due to lack of sleep so took the rest day today and I’ll do my squat session tomorrow instead. Easy fix plus I want to take Tuesday off instead of Wednesday next week so it makes sense to train Sunday and Monday.

[Adam Bishop]

Long day today. Packed up at the lake in the morning and headed to the farm for my events session:
Yoke 400x20m
Bag toss 6 bags over 4.75m x3
Powerstairs 180/220 x2

Then back home for a couple of meals before my upper session in the barn:

Military Press 100×5 112.5×3 125×4 107.5×8 87.5×12
CG Pulldown 116.5×12 96.5×15 82.5×16
Pressdowns 48.5×10 39.5×13 30.5×18
DB Reverse fly 3×20
Push ups 3×20

Had some friends over for food and a catch up this evening so just getting to bed now. Stairs and squats tomorrow

[Adam Bishop]

Rest day

At the lake for the day/night. Tarted up my bedchair a bit with a memory foam topper I got off Amazon which has made it unbelievably comfortable. Should make sleeping easier at the higher bodyweight as these bed hairs aren’t really made for bigger people

[Adam Bishop]

Rest day.

Back feels much better today but then again I’m running the ibuprofen pretty high for a couple of days.

Off to the lake in the morning for my weekly mental break.

[Adam Bishop]

Chocolate orange if mixing with whey and almond butter.

Lemon meringue if on its own