[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

[Adam Bishop]

147.1kg

20mins stairs this morning.

Deadlift session was a bit meh. Back was not liking it so I got the minimum done and got out the gym. Little course of anti inflammatory drugs for the next couple of days and we’ll see where we are at. Had this before and it usually settles pretty quickly if I give it a couple of days rest.

[Adam Bishop]

146.7kg
Bodyweight still climbing nicely. Physio session this morning followed by my first press session of the day with circus BB and DB. Felt really good today with a longer warm up and prep work. Back in the gym in the evening for this upper session:

Incline Bench Press 130×3 137.5×3 145×3 122.5×8 100×12
Seated Row 116.5×15 96.5×19 82.5×22
EZ Bar Skullcrushers 50×10 42.5×15 35×20
Cable Rev flys 3×20
Seated DB Press 3×20

[Adam Bishop]

Rest day.

Body was really sore this morning so took a proper rest day. Got some general stuff done around the house, walked the dogs and watched the rugby.

Nice chilled Sunday and ready for an early start tomorrow for some pressing.

Morning Adam,

How do you deal with:

1) If you get aches each morning due to intensive workouts and pushing yourself but still taking rest days – how do you handle these day to day to ensure you produce your best workouts.

2) Are there any specific supps you would recommend – currently taking creatine, beta Alaine and Protein Powder along with a whole foods diet.

Thanks Adam!

[/quote]
Aches in the morning are expected. I ensure I get my rest, take my rest days when scheduled and never dig myself into such a deep hole that I can’t get out of it. When I’m feeling proper fucked I’ll deload as and when needed.

You can’t go wrong with the TBJP essential 5:
Creatine
Omega 3/6/9 fish oils
Cure coming
Vitamin D3&K2
Magnesium

[Adam Bishop]

Rest day.

Body was really sore this morning so took a proper rest day. Got some general stuff done around the house, walked the dogs and watched the rugby.

Nice chilled Sunday and ready for an early start tomorrow for some pressing.

[Adam Bishop]

146.1kg

Morning 20min on stairs then afternoon squat session. Switched the sets to move the top set first then the back offs rather than building up. Still sticking to minimum reps on main lifts this week and I’ll push the top set next week.

Seated Leg curl 120×12 99×14 85×17
Squat 270×3 255×3 240×3 230×8 190×12
Leg Press 3×20
Calf Raise 170×13 145×16 120×21
Seated DB Curl 20×9 17.5×13 14×15