[Adam Bishop]

First bit of proper tricep rehab today. Performed my Isometrics and started really light pressure-wise. Just 3 sets of 3×5” holds. I plan on doing these daily and slowly upping the pressure applied and the duration of the iso.

Also managed some DB lateral raises with a colossal 2kg hahaha

Finished up the evening with an hour in the chamber.

[Adam Bishop]

A flat foot position generally puts the weight on the posterior chain so you should shift the loading of the exercise onto the hamstrings and glutes rather than the quads.

Socks or flat shoes for all my deadlift variations.

[Adam Bishop]

Swift trip up to Manchester and back for my 3 week post op appointment with the surgeon. 8hours driving for a 20min meeting, we’ll worth it though.

Prof Watts was happy with the scar site and with the improvements in ROM. Still no loaded extension for another 3 weeks (there are set times for tendon healing to minimise risk of re injury) but here is the plan:

1. Prioritise getting full elbow flexion back
2. Add in light and progressing tricep isometric holds
3. Add in complex stimulation on the tricep

I’ll hold off adding in any pull until I get the full flexion nailed as I know that’s super important.

Really positive day for me. Treated myself to some new fishing gear on the way home haha

[Adam Bishop]

Thursday’s lower session.

Up at physique warehouse yesterday to get my second leg session in for the week:

Leg ext 139×14 119×20
Leg curl stack +5×12 -2×14
SL HS Seated Leg press w/bands 130×7 130×31 (DL)
Back ext 15×11 bwx17
Kneeling leg curl 40×8 15×14
Seated calf raise 50×12 25×20

On the road today up to Manchester to have my post op appointment with the surgeon.

[Adam Bishop]

Rest day today.

Morning walk with the dogs before the rain came in then had a couple of calls with the WSM team regarding some social media bits – all very interesting. A couple of bits to think about in regards to IG and how I can use it better to engage with people.

Finished up the evening with an hour in the chamber ready for legs tomorrow up at physique warehouse gym.

[Adam Bishop]

Same old contralateral session today. Creeping all the numbers up slowly. All exercises still left side only and for 4×6

Pulldown
Hammer strength chest press
Seated cable row
Seated DB Press
DB curl
Pressdowns
Leg raises 3×15

Literally counting down the days till I can use my right arm for some pull at the least. I see the surgeon this Friday so hopefully he’s happy with everything and I can progress on.

[Adam Bishop]

HGH and peptides such as BPC-157 “might” speed it up – it’s very tough to say definitively especially when you consider you don’t know if what you are buying is the real deal. Here are my notes on bicep rehab for you (I went through the process my self in 2017 and have overseen multiple athletes rehab of this injury):

Total target rehab time: 12 weeks

Weeks 1-2
Arm immobilised in sling at 90 deg. Rest and recover. Train lowerbody via machines. Train on injured side on upper but with lower reps – I used 4×6 for a contralateral training effect and muscle maintenance

Weeks 3-4
Arm out of sling. Slowly get full extension and flexion of arm in both neutral and supinated positions. This period is key. You must get full supination and pronation of your forearm before loading. Continue lower and single arm non injured side training as per weeks 1&2

Week 5
Commence non direct upper work such as single arm press and pull – all single arm and start light. I used to start around 30% of the load I was using on my non injured side.

Week 6-10
Commence single arm direct bicep loading. I used 3 exercises such as a single arm preacher, single arm DB hammer curl and a “ front double biceps” cable curl. All as light as possible. Start with the lightest DBs you have for high reps (I went with 3×15) Over 5 weeks slowly progress the load in small increments (working slowly down to 3×6) via 2-3 direct bicep exercises per week. A M/W/F approach works well in the early stages before moving to a M/Thurs approach when things get heavier.

Weeks 11-12
Once all numbers are even left to right then return to bilateral exercises and progress as appropriate.

Final notes:

I really recommend investing in weekly sports physio sessions so you have a medical professional overseeing the process. The above is only my personal experience they will be able to monitor you weekly and advise progression much better.

I must really stress the importance of getting your full range of motion back on elbow flexion/extension and more importantly forearm supination before you begin loading. Do not put any load through the bicep until you have achieved this – if this makes the rehab process longer, so be it.

Beef collagen can be supplemented at 2x20g daily to aid healing as well as your TBJP cure coming to reduce inflammation.

I believe trenbolone use coupled with mobility issues to be a major factor in tendon ruptures. The strength of the muscle outpaces the development of the tendon and when it is stretched in ranges I cannot safely perform they pop. Think twice about future Tren use.

[Adam Bishop]

Solid lowerbody session today. Get really up for it so got every last bit of progress out of each set while resisting the urge to over so it weight wise on the squats:

SSB squat x10 x20
SSB GMs x10 x20
Seated leg curl x11 x16
Leg press x10 x20
Calf raise x10 x20 x20
Leg raises 3×15

[Adam Bishop]

I just ensure I’m drinking plenty through the day, there’s no change pre workout.

If the weather is hot I’ll make sure I’m salting my food each meal but nothing specific.

I’ll then have my Sustain during my workout which has electrolytes in it.

No need to over complicate things – make sure staying hydrated becomes part of your daily routine each day. You definitely don’t want to be pounding a load of water and salt just before your session!

[Adam Bishop]

Intervals on the bike this morning – just over 11km total – it’s not much but it’s honest work haha.

No lifting today just recovery work. Usual deal with 45min walking and 1hour in the hyperbaric.

Can’t wait to get stuck into another leg session tomorrow and with the promises of a drop in temperature and some rain I’m a happy man.

[Adam Bishop]

Damn it was hot today! I was down the farm this morning helping out my training partner go through some events as he prepares for an upcoming show. I wasn’t even training and I was sweating buckets! Good job I took plenty of water with me.

Back home for a nap then into the barn for my own contralateral press session. Same story as usual: 4×6 on all lifts and all left side only.

Pulldown
Hammer strength chest press
Seated row
Seated DB Press
DB curl
Pressdown
Hammer curl
DB rolling ext

Interestingly (well for all you nerds out there) I weighed out my chest press today with the crane scale. At the bottom it was 10kg below plate weight and at lockout it was 30kg heavier than plate weight. This seems to be consistent with 1,2,3&4 plates on it. I knew it felt way heavier than a super incline for example.

Finished up the evening with 45 min walk with the dogs and the usual 1hour in the hyperbaric chamber

[Adam Bishop]

Rest day so just my usual 45min walk in the morning and 1hour in the hyperbaric I. The evening.

Super hot today so tried to do these bits away from the heat, especially the chamber as if it’s hot outside it gets super hot in the chamber.

Scar site is looking pretty good, one of the stitches might need extracting at some point but we’ll see how it looks.

[Adam Bishop]

Everyone is responding to it differently but my advice for anyone returning to training after an Illness or short break is the same:

Whatever you think you’ll do volume wise half it and do that. It’s much better to undercook your first session back and then have room to add volume in the following sessions rather than overdo it and make yourself feel worse. Think about the long game here.

[Adam Bishop]

Great session in Physique Warehouse today. Progresses all my lifts and picked up the pace from last week – still got my appropriate rest periods in but there certainly wasn’t any messing about:

Leg extension – x12 x15
Seated Leg Curl – x9 x15
Hammer strength seated SL press x8 x20
Back ext x10 x15
Kneeling leg curl x8 x14
Seated calf raise x12 x20
V Squat 3×20

Pushed a load of carbs in post this session then it was another hour in the hyperbaric chamber before bed

[Adam Bishop]

I imagine the macros will be similar to venison but that’s a little Deer 😉