[Adam Bishop]

Didn’t feel fantastic today due to less sleep than normal but got in the gym and got it done. As usual once you get in there and start training everything feels better.

Seated Box Jumps 3×5
Deadlift 330×8
CG Pulldown 125.5×10 88.5×14
SA DB Row 90×10
WG Seatet cable row 50 reps
Incline DB Curl 20×10 12.5×15
Calf raise (off block) 50 reps

[Adam Bishop]

If my focus was hypertrophy I wouldn’t use any movement or equipment that took away the eccentric portion of the lift

[Adam Bishop]

From my experience I feel that DB lateral raises are best performed under control as they are more of an isolation exercise.

Standardised form is always needed if looking to progress them.

For me higher rep ranges work better on DB raises.

[Adam Bishop]

Rest day today

Late evening spent at a charity rugby dinner. Loads of money raised for a great charity. On the way home now so super late night for me but it happens. Great night with friends.

Deadlifts tomorrow

[Adam Bishop]

Pressing session in the barn today so a slight change of movement as I don’t have a smith in there.

Military Press 110×8 87.5x2x5 (paused)
Dips 156×8 146×12
JM Push Ups 1×13 1×17
DB Lateral Raise 50 reps
Cable Pressdowns 50 reps

Solid session today. Also had physio this morning working on my knee, Achilles and tricep and massage in the afternoon working on my quads, adductors and calves.

Rest day tomorrow

[Adam Bishop]

146.4kg

Rest day. Travelled back home to see my folks as it’s my dad’s birthday so I had lunch with them along with a full circle trip of the m25 – lovely.

Physio, massage and a push session lined up for tomorrow

[Adam Bishop]

Write down what your goals are for the day. At the end of each day go down the list and see if you achieved them or not. If you did then great,
If you missed some ask yourself why you didn’t achieve them.

It’s really that simple. It can look however you like and it’s important that your goals are achievable for you and your situation.

[Adam Bishop]

Using this topic thanks….I need a little advice was training chest and my went in the full stretch position you heard a load pop even my training partner heard it. Anyways the bruising is only slight but near my bicep is this looking more like the tendon? I ruptured the other side last year off the bone so had surgery. This one the muscle seems okay and hasn’t moved how would you rehab this much thanks

Bruising is sometimes slow to appear. It’s been a couple of days now so how is the bleed looking and how is the pec functioning?

[Adam Bishop]

147.7kg

Had a scheduled burger and chips last night after the rugby to slow down the weight drops. We’ll see what that does to my bodyweight over the coming days. Back in the Barn today for some lower:

Seated Leg Curl 121×10 86×15
Squats 230×8 185x2x5 (paused)
Leg Press 50 reps
Back Ext 50 reps
SL Calf Raise 50 reps
EZ Bar Curl 50 reps

[Adam Bishop]

Push session today in the barn.

Incline Bench Press 120×8 100x2x5 (paused)
Seated DB Press 50×13 35×17
JM Push Ups 1×12 1×16
Tempo Push Ups 50 reps
DB Skullcrushers 50 reps

Straightforward, fast session then sat down to watch the rugby. Back in the gym tomorrow for squats

[Adam Bishop]

Rest day today. Spent it outside on the bank.

Costco shop in the evening and ready for training tomorrow along with watching the cricket and 6 nations.

[Adam Bishop]

Moved the pull session forward from Friday to today. Body felt good upon waking so happy to make the change. Felt super strong on the deadlifts especially. Really excited about where this block will take me.

Box Jumps 3×5
Deadlift 320×8
CG Pulldown 123.5×10 86.5×12
SA DB Row 90×9
Bent over row 50 reps
Incline DB Curl 50 reps
Full ROM calf raise (off block) 60reps

[Adam Bishop]

Absolutely fine.

[Adam Bishop]

146.2kg

Push session at Physique Warehouse today:

Military Press 100×8 80x2x5 (paused)
Atlantis Press 270×8 200×12
CGBP 112×8 92×14
DB Lateral raise 50 reps
Pec Dec 50 reps
Pressdowns 50 reps

Bit of a change tomorrow as I have an opportunity to go fishing for the day Friday so I’m going to move my deadlift session forward a day depending on how I feel when I wake up. As long as my hamstrings feel good I’ll be good to go.

[Adam Bishop]

146.2kg

Squat day in the barn. Got it done in the morning before my massage appointment over lunch. Lovely evening dog walk in the sunshine.

Seated Leg Curl 120×10 85×14
Box Jumps 5×3
Squat 220×8 175x2x5 (paused)
Leg Press 50 reps
Back Ext 50 reps
SL Calf Raise 50 reps
EZ bar Curls 50 reps