[Adam Bishop]

Rest day but a lot of steps around Athens today.

Early start tomorrow to watch the marathon then flight home in the evening.

[Adam Bishop]

Day one done out here in Athens. Popped into the race expo to pick up race number and t shirt. A marathon expo is like a mini Bodypower but it’s full of enduros sipping on electrolyte and carb gel samples rather than EAA or preworkout samples. Definitely the odd one out there.

Finished the evening with some lovely seafood.

[Adam Bishop]

141.0kg

Very long day yesterday. Early start to get my cardio done then on the road up to the midlands for a sponsor dinner in the evening. Stopped off at Elevate Fitness to get my push session in:

Incline Smith Press
Prime flat press
Prime pec Dec
SA Cable Laterals
SA Cable rear delt
Front/lateral/rear DB Raise

From the gym headed to the Belfry for the sponsors dinner then drove home straight afterwards. Drive back was long as they seemed to be closing all the roads in needed to be on so got home at 2am. At the airport now on the way to Athens as the wife is running the marathon on Sunday.

[Adam Bishop]

141.7kg

Long day. Up early to get my cardio and steps done before a morning legs session at Athlete Movement. Tight schedule today as had a funeral to attend in the afternoon but had all my meals prepared and got my sessions ticked off early. More on the road stuff tomorrow. Legs session looked like this:

Leg extension 3 sets
Hack squat 3 sets
Pendulum squat 3 sets
Hip press 3 sets
Standing calf raise 5 sets

[Adam Bishop]

141.8kg

Bodyweight still trending down on just over 4000kcal. Busy couple of days coming up so got all my meals prepped and packed my bags. Press session today looked like this with 3 sets in everything:

Seated Smith Press
DB laterals
Cable Facepulls
High incline smith press
Low cable seated fly
Push ups
Fat Gripz reverse curls

[Adam Bishop]

When I was working full time (S&C coach in rugby) I didn’t have a regular finish time that was nailed on due to getting pulled into meetings or sessions so I preferred to get up silly early and train before work – obviously made a little easier as the gym was at work. This made my daily schedule much easier to plan.

When comp pre required it I had to add in a second session in the evening so I’d plan that for 7 or 8pm so I could get home, have a nap, eat and train again.

You’ll see plenty of options here so it really depends on what works best for you.

[Adam Bishop]

142.2kg

Upper back session in the barn today. Also baked some lemon meringue cream of rice and banana muffins for a carb source for the next few days as I’ve got some time on the road. They look pretty good and will be much easier to travel with vs my usual bowl of grits – we’ll see how they taste tomorrow. The upper back session:

Straight arm Pulldowns
CG Pulldowns
Seated SA Row
Seated WG Row
SA Pulldowns
BB Upright Row

[Adam Bishop]

Muscle size is not the only factor when it comes to strength. Neural drive, angle of pennation and coordination of movement also play a part.

However in any individual if you increase the cross sectional area of said muscle it does tend to get stronger.

Also ask yourself if you’re comparing like for like on movements. Upper body movements are easier to isolate while it’s easy to recruit many muscle groups when performing lowerbody exercises – for example using your erectors more while squatting.

[Adam Bishop]

142.4kg

Decent Sunday doing some stuff around the house, some client check in calls and then giving the gym a proper clean and serviced the machines. It’s time like this I wish I was a little more careful with the chalk haha. Also got my arms session ticked off:

BB Curl
Pressdowns
Cable curl
Rope Pressdowns
DB Hammer curl
SA OH cable ext
DB Preacher curl
Fat Gripz wrist curls

[Adam Bishop]

Pulls/posterior chain session today:

Deadlift
Bent over row
T Bar row
Seated leg curl
45deg hypers
Seated calf raise

[Adam Bishop]

142.4kg

Bodyweight trending down again. Stairs at 16mins daily and 10k steps. Legs still wrecked from Wednesday, not had doms like this for a long time – I like it. In the gym in the afternoon for some press.

Incline Smith Press
Flat DB Press
Seated Cable fly
Cable laterals
Cable rear delt
Front/lateral/rear DB raises
EZ bar fat Gripz rev curl

[Adam Bishop]

Dropping weight right now so currently doing 16mins stair master every morning (this goes up a minute each week) then 10k steps per day.

[Adam Bishop]

Rest day.

Legs are sore as expected with the slow eccentrics from yesterday. Back in the gym tomorrow for some pressing

[Adam Bishop]

Physio session this morning treating my left knee. It’s not very happy at all at the moment. Heavy hack squats last week kicked it off so a change in approach for my lower sessions moving forward. Dropped the weight back down and slows the tempo right down on the eccentric. Managed to get some decent work done on the following

Leg Extensions
Hack squat
Pendulum squats
Leg press
Standing calf raise

[Adam Bishop]

143.7kg

Seated Smith Press
DB laterals
Cable face pulls
High incline smith press
Low cable fly
Push ups

Good session today, progressed everything as expected. Late one for me tonight as I’m waiting to pick the wife up from the train station. Legs tomorrow.