[Adam Bishop]

Pull day for me. Right how much I love SA rows. Will be topping these out in weight very soon and either having to use the loadable DB or just push reps high on my 90s. Full session went like this:

CG Pulldowns 3 sets
Bent over row 2 sets
SA DB Row 1 set
Seated WG Row 1 set
Cable Rev fly 1 set
DB Rev Fly 1 set
45deg back ext 1 set
SLDL 1 set

[Adam Bishop]

Hi Owen

What you’re experiencing is very common for those working in computer based jobs. Are you bound to being in the office or do you remote work/work from home?

I would advise you actually track your steps over the next working week – iPhone/android app will do if you tend to keep your phone on you all the time like most people. I think you might be shocked at how little you move.

Great that you train in the morning, could you go for a 20min fast walk after your evening meal?

Adding a cardio day is better than nothing however I put it on the same level as someone eating “healthy” one day per week and then eating trash the other 6 days. With cardiovascular health and fitness I have found that regular bouts of hard exercise is needed and that making lifestyle changes is the easiest way to improve base level fitness.

I don’t know your office set up but if you do work from home could you look at a standing desk and walking pad?

What are you doing in the evening after work to relax? My wife works a crazy intense corporate job with long hours at the laptop to the point where we don’t watch tv together we go for an evening walk after dinner as she does not want to stare at a screen any longer. She is a high level marathon runner and Ironman athlete so proves that fitness can be achieved with a sedentary job with the right choices.

Lifestyle fitness really works and it will make a massive impact to your recovery between sets. Find a way to move more and you’ll feel much fitter.

[Adam Bishop]

Start at the bottom and have a look at your daily step count. If it is sub 8k then increase it anyway how – 8-10k steps daily is a decent target assuming you don’t have an active job. Short walks after meals, less time sitting, choosing to walk rather than drive places – basically a choice of not being lazy.

Do you currently know how many steps you do a day?

[Adam Bishop]

If it were me I’d be having that meal 90min before training.

[Adam Bishop]

Ski erg intervals in the morning then chest and biceps in the barn this afternoon:

Incline Bench Press 3 sets
Dips 2 sets
Incline DB Fly 2 sets
Cable fly 1 set
Incline DB Curl 2 sets
EZ bar Curl 2 sets
SA Cable Curl 1set

[Adam Bishop]

Rest day.

The UK weather threw 4 seasons rolled into one today. Caught a couple of fish, enjoyed being outside and looking forward to training tomorrow.

[Adam Bishop]

Agree with Hilly. Rotate your injection sites as much as possible, reduces the risk of scar tissue build up and other complications

[Adam Bishop]

146.1kg

Really good legs session at physique warehouse, felt really strong on all movements and moved things along. Ready for a rest day tomorrow, got the opportunity to get out for a day on the lake just for a day session which I’m looking forward to.

Leg Extensions 3 sets
Hack squat 3 sets
Leg press 2 sets
Prone leg curl 3 sets
Seated leg curl 2 sets
Standing calf 2 sets
Seated calf 2 sets

[Adam Bishop]

146.1kg

Busy morning. Got my ski erg intervals and dog walk done then late morning got in the gym for my session:

Seated DB Press 3 sets
DB Lateral Raise 2 sets
SA Cable lateral raise 1 set
DB Upright Row 1 set
Pressdowns 3 sets
Skullcrushers 2 sets
SA Pressdowns 1 set

Afternoon consisted of massage then headed over to see a friend of mine who does all my welding. He’s going to make me a fixed barbell that I can use my Apollon axle wheels on which will help training for circus press medleys in the future.

[Adam Bishop]

147.0kg

Bodyweight trending down nicely, two kg left to slowly drop off. I feel really good at the moment, body feeling fresh, appetite is up and motivation is sky high.

Rest day today so physio session in the morning then caught up with my mate Gaz who I worked at Quins with for 10 years.

Shoulders and triceps tomorrow

[Adam Bishop]

Solid pull session in the barn today. Really enjoy just being in there at the moment, got everything set exactly how I want it and I love knowing the numbers I’ll be lifting in there in the coming weeks building towards the deadlift champs.

CG Pulldown – 3 sets
Bent over row – 2 sets
SA DB Row – 1 set
Seated WG Row – 1 set
Cable reverse fly – 1 set
DB Reverse fly – 1 set
45deg back extension – 1 set
SLDL – 1 set

[Adam Bishop]

Back in the gym today for the following:

Incline Bench Press – 3 sets
Dips – 2 sets
Incline DB Fly – 2 sets
Cable Fly – 1 set
Incline DB Curl – 2 sets
EZ Bar Curl – 2 sets
SA Cable Curl – 1 set
Abs – 2 sets

All progressed on from last week and all felt exactly as they should. Pull tomorrow

[Adam Bishop]

Rest day.

Body feeling pretty good. Still got my 250 repeats done in the morning on the ski erg.

Chest and biceps tomorrow

[Adam Bishop]

147.5kg

Ski erg intervals this morning – 250m repeats for 8 rounds.

Then had a an awesome legs session at Physique warehouse with Conna, felt super strong and fit between sets. Very happy.

Leg Extensions – 3 sets
Hack squat – 3 sets
Leg Press – 2 sets
Prone leg curl – 3 sets
Seated leg curl – 2 sets
Standing calf raise – 2 sets
Seated calf raise – 1 set

[Adam Bishop]

Iso Pro