[Adam Bishop]

Nathan put me on to using a whisk to mix it which is way way better than using a fork. Should get it a little smoother.

I mix mine with Greek yogurt now and I like the texture. Best flavour for yoghurt is lemon meringue IMO or choc orange if I’m mixing in some almond butter.

[Adam Bishop]

148.2kg

Couldn’t get on the app via my phone last night buts here’s yesterdays training update:

Double training day with morning bike session (30mins of intervals) followed by a physio session then squats at the physique warehouse. Weights all felt super easy as they should. I’ll finish this final week of this first phase before I really start pushing the top set to an AMRAP.

Squat 220×5 250×3 275×5
Squat 170x5x10
Prone Leg curl 5×10
SL Calf Raise 5×10

[Adam Bishop]

Rest day today. Got plenty of jobs done around the house, walked the dogs and prepped my first two meals for the morning as I have a lot to get in tomorrow.

Morning bike session, physio and squat session all due for the morning.

[Adam Bishop]

Press session in the barn this afternoon:

Incline Bench 150×3 160×3 170×5
Incline Bench 105x5x10
Seated Row 5×10
Pressdowns 5×10
Rear delt cable fly 5×10

[Adam Bishop]

Apologies for the delayed updates – the app wouldn’t let me in the last couple of days. Seems to be working this morning.

On Monday we had our last day in Spain so headed over to M13 gym for my deadlift session. No blocks there so I pulled off a single bumper plate on the floor. Was meant to pull 340kg but it ended up being 347 using the 45lb plates out there. Felt super easy at this weight, could have repped this for a lot more:

Block pulls 347×6
SLDL 205x5x10
SL Leg Extension 5×10
Standing calf raise 5×10

Flew home late Monday night so took a rest day yesterday and moved my press session to today instead. Not a problem as I usually have two rest days back to back so switching one round has made zero impact for the rest of the week. I will update you all on how it goes later.

[Adam Bishop]

Yep you can get an at home sleep study done then get to your doctor who will help get a CPAP or just buy your own once you know it’s sleep apnea

[Adam Bishop]

It’s not ideal. NSAIDs like ibuprofen can cause some serious stomach issues and shouldn’t be a long term option IMO. They will also have an impact on hypertrophy rates especially if used around the training window.

I’ve recommended people switch off NSAIDs and onto Join In for a while now and they’ve been getting great results.

Ultimately you need to sort the cause of the pain itself instead of masking it with pain killers. It’s well worth seeing a professional physio or osteopath to get a diagnosis and rehab plan together rather than long term anti inflammatory use. A short run of extra effort around training and rehab will give great long term results

[Adam Bishop]

As Clare states above Magnesium Bisglycinate is a good option but I have to say if you are looking for improved sleep you cannot beat Dream Sleep – I’d go for that.

[Adam Bishop]

Rest day yesterday – plenty of walking round looking at tourist stuff.

Heading to M13 gym today for some deadlifts

[Adam Bishop]

Back in Oxygen gym again today for my press session. Shoulder ROM overhead felt a lot better today and much less restricted. Mobility work is doing its thing and showing some progress.

Military Press 100×3 105×3 110×6
Military Press 70x5x10
CG Pulldowns 5×10
DB Rear delt fly 5×10
Seated DB Curl 5×10

[Adam Bishop]

Squat session today at Oxygen gym (no not that one) in Calahonda. Good gym but cheap barbells making things interesting for my top sets today. Bar felt missloaded it was so off but we got it done. Just a belt for this – didn’t bring my knee sleeves or lifting shoes so Jordan’s had to do the job.

Squat 230×3 245×3 260×6
Squat 155x5x10
Prone leg curl 5×10
SL Calf raise 5×10

[Adam Bishop]

Rest day.

Flew out to Spain for a couple of days. Delayed flight (standard) but had plenty of food and water with me so just uncomfortable jammed into a small seat for several hours.

Off to the gym tomorrow for my squat session

[Adam Bishop]

Rest day.

Had another fish out this morning to take the session tally to 3. Proper buzzing as I’ve been working hard on this lake and finally seen some results.

Body is feeling ok, back home now and we are off to Spain tomorrow for a couple of days in the sun.

[Adam Bishop]

Pulls from Monday:

Deadlift (low blocks) 320×8
SLDL 192.5x5x10
Leg extensions 5×10
Calf raises 5×10

Then today for my pressing:

Incline Bench Press 140×5 150×5 160×5
Incline Bench Press 100x5x10
Seated Row 79x5x10
Pressdowns/rear delt fly superset – 50 reps each

Had some soft tissue work done after the session then headed off to the lake for the nights fishing. Had two already so it’s been very successful!

Winding down now to get to sleep but I think I might be up in the night tonight.

[Adam Bishop]

150.1kg

Rest day. Body feeling good and ready to crack on with deadlifts tomorrow. Will be pulling from low blocks for this block of training working on my weakest starting point. Then I’ll perform SLDL from the floor for my volume work.

Looking forward to it