[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.

[Adam Bishop]

143.5kg

Going into week 6 of diet and things are moving well. Very much in a routine with morning and afternoon sessions and I’m so much more productive on less food. Daily activities are so much easier such as putting on my shoes and socks – the guys on here who have been big big in the past will understand this one! I used to have to exhale fully to get down to tie my laces (this is the reason so many strongmen wear crocs). Anyway getting less fat and better at life at the moment so long may it continue. Upper back session today, 3 sets on everything:

Straight arm Pulldowns
CG Pulldown
SA seated Cable row
WG seated row
SA cable Pulldown
Upright row

[Adam Bishop]

144.4kg

Busy Sunday getting stuff done around the house and some organising ticked for for an upcoming competition I’ll be hosting – a lot of work to do over the coming weeks. Enjoyable arms session today:

BB curl
Pressdowns
Cable curl
Rope Pressdowns
Hammer curl
SA OH Extensions
DB Preacher curl
Cable fat grip wrist curl

[Adam Bishop]

145.0kg

Stairs, steps and abs this morning as per usual then into the gym in the afternoon for my posterior chain session.

Deadlift 327.5×6
Bent over row 3 sets
T bar row 3 sets
Seated leg curl 3 sets
45deg hyper 3 sets
Seated calf raise 3 sets
Standing calf raise 3 sets

[Adam Bishop]

Survived the weather and made it home with a lot of wet kit, hopefully it dries out over the weekend. Into the gym for my push session:

Incline Smith Press 3 sets
Flat DB Press 3 sets
Flat cable fly 3 sets
Cable laterals 3 sets
Cable rear delt 3 sets
Front/lateral/ rear DB raises 1 set
Fat grip Reverse curls 3 sets

[Adam Bishop]

144.0kg

Up this morning for my usual stairs followed by walking for fasted cardio. Had breakfast then headed off to the lake for the evening. Big weather coming in which will hopefully be good for the fishing but not great for having to pack away in the wind and rain tomorrow morning.

[Adam Bishop]

Run a strength programme such as wendlers 531. I like it as it allows long term progression and allows you to keep reps higher. All sub max weights but keep an eye on your predicted max to track progress.

Then an assistance exercise depends on where you fail your lifts. For most people I like to get in some paused deadlifts after the main sets with a sub max weight (usually around 80% of their top working weight for the day) 3 sets of 5 with a 3 second pause an inch off the floor is a really good way of drilling technique and getting some more sub max work in after the main working 531 sets.

I posted a how to deadlift video on YouTube years ago that might have some useful information for you. Search for Adam Bishop how to deadlift and I’m sure you’ll find it.

[Adam Bishop]

145.6kg

Dropped 40g of carbs from today’s food as bodyweight looks like it’s levelled off a bit.

Semi decent legs session today. Leg Extensions, calf raises and hack squats went to plan but after working up to 8 plates on the back squat I managed to flare my knee up again. Will have to have a rethink on how I’m loading my lower days for a bit. Next week I’ll most likely so for a super strict tempo with a slow eccentric to lower the load I’m using on the movements.

Training week done, day off tomorrow

[Adam Bishop]

Some very early morning people here – much respect especially organising kids and that. For me it’s a little more relaxed:

0700 wake, coffee, pre cardio pills and peptides
0800 stairs followed by walk outside
0900 meal 1
0930-1200 work time on laptop
1200 meal 2
1400 train
1600 meal 3
1800 meal 4
2030 meal 5
2130-2200 bed

[Adam Bishop]

145.2kg

Massage therapy this morning working on the usual problem areas then in the gym in the afternoon for my push session:

Seated smith press
DB laterals
Cable Facepulls
High incline smith press
Low cable fly
Push ups (double rest pause set)

[Adam Bishop]

145.6kg

Higher carb intake yesterday reflected in this morning’s bodyweight. In the gym today for my upper back work:

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

[Adam Bishop]

144.9kg

Morning cardio and steps ticked off as usual then into the gym for my arms session:

BB curl
Pressdowns
Cable curl
Rope Pressdowns
Hammer curl
SA Cable OH ext
DB Preacher curl

[Adam Bishop]

145.0kg

Bit of a change today. Felt like I was neglecting my erectors a bit as well as some bigger movements for posterior chain that have done me well in the past so decided to split my “back” session into lower back/hamstrings today and upper back on Monday. Really enjoying training so very happy to just have the one day off per week. Means my lower session on Wednesdays will be more quad focused.

Deadlift 310×8
Bent over row 3 sets
T bar row 3 sets
Seated hamstring curl 3 sets
45deg hyper double rest pause set
Seated calf raises 3 sets

[Adam Bishop]

Back from the lake around midday had a shower then heading off to meet my friend and ex colleague at Quins for lunch. Could have talked for hours but had to get back to get my chest/delt session done:

Incline Smith Press 3 sets
Flat DB Press 3 sets
Seated cable fly 3 sets
Cable laterals 3 sets
Cable rear delt 3 sets
Then finished with some wrist curls on both cable and EZ bar.

Evening food shop ticked off and about to cook my steak for my final meal of the day. Another great one in the books.

[Adam Bishop]

146.2kg

Rest day. Up early this morning and off the the lake for a nights fishing. Back home tomorrow morning.