[Adam Bishop]

It’s a muscle group like any other so why wouldn’t you train it?

The argument for abs only being visible via getting lean could be said for any muscle group – separation of quads, hamstrings etc.

[Adam Bishop]

145.2kg

Push session in the barn today. Really not feeling it today. Motivation pretty low but I got it done. Going to take the day off tomorrow and go fishing for the night.

SA Cable Pushdowns 2 sets
Military Press 130×3 105x3x3
Dips 180×6 159×11
Pushdowns 50 reps
Cable fly 50 reps
DB Lateral raise 50 reps

[Adam Bishop]

145.7kg

Moved my physio and massage appointments to today as I have to be home on Tuesday to receive a delivery. Also got my lower session done in the barn today, felt great with progress on all my lifts and the squats feeling strong again. Back to my best numbers in just a belt and sleeves now with plenty more progress to come in the next 4 weeks before the squat gets rotated out for the next phase.

EZ bar curl 68×7 53×11
SA Cable Curl 50 reps
Seated Leg Curl 143.75×10 106×18
Box Jumps 5×3
Squat 310×4
Leg Press 50 reps
Back Extensions 50 reps
Standing BB Calf Raise 50 reps

[Adam Bishop]

146.0kg

Rest day – much needed as body was pretty beaten up this morning. Got my steps done for the day, got some jobs around the house done and feeling a lot better this evening.

New training week starts again tomorrow with lower.

[Adam Bishop]

145.8kg

New high bodyweight after yesterday’s high food day. Push session in the barn:

Pressdowns 55.5×10 39.5×16
Incline Bench 165×4 132.5x3x3
Seated BB Press wChains 90×8 70×11
CGBP wChains 127.5×7 107.5×10
Cable Y raise 50 reps
Push ups 50 reps

[Adam Bishop]

145.2kg

Pull session was much harder than it should have been, at least that was my feeling directly after. Looking back on it now I hit all the numbers I had to, progressed all my lifts and really it was only the deadlift that felt harder than usual. Big focus on getting more sleep this week as things ramp up as total hours have been poor.

UHG Pulldown 99×10 79×15
Seated DB Curl 50 reps
Box Jumps 5×3
Deadlift 400×3
Bent over row 190×8 150×13
CG Pulldown 150.5×6 115.25×11
Seated cable Row 50 reps
WG Pulldown 50 reps

[Adam Bishop]

144.6kg

Rest day. Got a load of life stuff done and cleaned the gym.

Big big pull day tomorrow

[Adam Bishop]

I personally don’t track them as they are the same every day.

[Adam Bishop]

Absolutely fine.

[Adam Bishop]

144.2kg

Push session up at Physique warehouse along with some product shots for a sponsor. Progress made on everything since I last did this session there.

SA Pushdowns 2 sets
Military Press 127.5×3 102.5x3x3
Atlantis Incline 280×5 200×14
Smith JM Press 130×8 110×12
DB Lateral Raise 50 reps
Pec Dec 50 reps

[Adam Bishop]

Most important thing is that whatever split you choose is enjoyable for you and fits in with your life commitments. Training should be fun and a chance to move your focus away from the stressors of life.

The guys above have made some great suggestions.

[Adam Bishop]

143.8kg

Got everything done this morning so bike sprints (30”60”x3) before my morning walk then into the gym for my lower session:

EZ Bar Curl 65.5×7 50.5×11
SA Cable Curl 50 reps
Seated Leg Curl 142.5×10 105×18
Box Jumps 5×3
Squat 305×4
Leg Press 50 reps
Back Extension 50 reps
BB Standing Calf Raise 50 reps

The hammer strength chest press was sold this week and got picked up this morning. I really like it as a bit of kit but unfortunately it doesn’t like me, biting me 4 times with minor pec tears. Space is opened up ready for a stair mill to go in.

Massage just after lunch then the rest of the afternoon was spend cooking, eating or sitting. Just finished my day with an evening walk.

[Adam Bishop]

144.6kg

Rest day. Body feeling good and ready for squats tomorrow morning.

[Adam Bishop]

139.8

Push session today in the barn. Spent a good 15min on various overhead mobility and rotator cuff exercises before I got on with my session:

Pressdowns 54×10 38×15
Incline Bench 160×4 127.5x3x3
Seated BB Press (wChains) 87.5×8 67.5×11
CGBP (wChains) 125×7 105×10
Cable Y Raise 50 reps
Push Ups 50 reps
Rollouts 3×12

[Adam Bishop]

144.1kg

Pull session in the barn today with speed pulls on the menu as opposed to heavy pulls. Once again drilling start position and getting the slack out the bar before accelerating it to lockout.

UHG Pulldowns 93×10 72×15
Seated DB Curl 50 reps
Box Jumps 5×3
Deadlift 260x10x1
Bent over row 185×8 145×12
CG Pulldown 149×6 114×11
Seated Cable Row 50 reps
WG Pulldown 50 reps