[Adam Bishop]

No fish caught last night but I did have a great night’s sleep.

Back home and straight into the gym for a pull session. No deadlifts today as I rest them for a week.

Straight arm Pulldowns 3×15
CG Pulldown 144×7 100×13
Bent over row 157.5×7 125×12
WG Seated Row 50 reps
Cable Upright Row 31.25×11 15×17
Seated DB Curl 25×9 17.5×13

[Adam Bishop]

Rest day today.

I’m out on the bank for the night and it’s lovely in the sunshine. Rods are out, meals have been eaten and I’m ready to climb into the sleeping bag. Night under the stars.

[Adam Bishop]

Close grip bench press – can be done in 99.99% of gyms around the world.

[Adam Bishop]

Yep SSB is a good option for a lot of different movements and saves the shoulders. Don’t scrimp on buying one. Remember to buy nice or buy twice.

[Adam Bishop]

141.8kg

Push day at physique warehouse. I’m a day early with this but I have the opportunity to go fishing for a proper overnighter tomorrow so I’m definitely taking it especially with the sunshine out. Everything felt pretty good.

Military press 140×1 112.5x2x2
Atlantis Incline 290×4 205×12
JM Press 107.5×10 87.5×12
DB Lateral Raise 50 reps
Cable Fly triple 3×10/10/10
Tricep pressdown triple 3×10/10/10

[Adam Bishop]

Try taking it with food.

I personally take 5g with meal 1 then 5g in my intra.

[Adam Bishop]

141.7kg

Nice shift in bodyweight with the reduced food and increased step count. Very busy morning this morning with physio, a squat session and massage all by 1pm. Flew through the session so super happy to hit everything I needed to reps and weights wise.

EZ Bar Curl 50.5×9 35.5×14
SA Cable curl 3 sets
Seated Leg curl 131.25×10 92.25×16
Seated box Jumps 5×3
Squat 290×5
Leg Press 50 reps
Back Extension 50 reps
Standing BB calf raise 110×12 then drop set
Heel Elevated Narrow Squat 110×10

Training again tomorrow l with another push session at Physique warehouse

[Adam Bishop]

Depends on the unilateral exercise.

Single arm curls or push downs, not really.

Single arm DB row or something that requires more stabilisation from the body I would take a short break to lower breathing rate back down a bit.

General rule – if you’re gased after completing the first side take a little rest before the other:

[Adam Bishop]

142.5kg

Push session in the barn today:

Incline Bench Press 172.5×2 137.5x2x2 (paused)
Seated BB Press (wChains) 80×9 60×11
CGBP (wChains) 105×8 85×12
Cable Y Raise 50 reps
Push Ups 3 sets
Skullcrushers 50 reps

Last couple of weeks of dieting down so calories dropped a little and I’ve upped my steps a bit more this week.

Busy morning tomorrow with physio, squats and massage.

[Adam Bishop]

I think it’s best for most people to work a selection of different rep ranges.

Some lower rep sets are fine as are sets of 8-12 and sets of 20 odd.

Just get strong in as my different rep ranges as possible IMO.

[Adam Bishop]

142.4kg

Dropping the food a little next week to keep things moving. Rest day today apart from 30mins intervals on the bike. 60sec at 60rpm, 60sec at 90rpm, 60sec out the saddle climb. Did 10 rounds for the 30min.

Back in the gym tomorrow for some pressing.

[Adam Bishop]

142.7kg

Pull session in the barn.

Deadlifts felt laboured today which tells me I need a little longer before my next pull. Pulling heavy every 6 days was always going to be tough while cutting body weight. I’ll just omit deadlifts from my pull day next week then be ready to pull again the following session. Progressed all other lifts so I’m happy I don’t need a deload week.

Box Jumps 3×5
Deadlift 372.5×4
CG Pulldown 143.5×7 99.5×13
BOR 155×7 122.5×12
WG Seated Row 50 reps
Cable upright row 30×11 10×17
Seated DB Row 25×8 14×18

[Adam Bishop]

Another vote for trying a higher dose of magnesium.

Made a difference for me. I have 2 tabs in the morning, 2 post training then dream sleep before bed – this gives me roughly 1125mg of elemental magnesium.

If you have full bloods done I believe you can check your ALP score (kidney marker) from what I’ve heard if it’s under 70 you need more magnesium.

[Adam Bishop]

Push session at physique warehouse today:

Military Press 137.5×2 110x2x2
Atlantis Incline 280×7 200×12
JM Press 105×10 85×11
DB Lateral Raise 50 reps
Pec dec 50 reps
Pressdowns 50 reps

Woke up and my hip felt a bit better. Got my morning walk in and completed the above session and it’s feeling a lot better. I’m confident it will be ok to deadlift tomorrow

[Adam Bishop]

I’ve done both. Before work at 05:00 and after work at 18:00. I preferred the early sessions for a lot of reasons including feeling that I had more energy and that it was a consistent time whereas sometimes work over ran and affected my evening session. However most of the time I tried to train my heavier sessions post work as my spine did not appreciate heavy squats and deadlifts at 5am.