[Adam Bishop]

Trained at Mirafit HQ today. Not really a gym but more a show room full of kit. Some really cool pieces are in the pipeline and will be coming soon.

I got my legs session done today. Super simple and straightforward:

Squat 260×5
Walking lunges 50reps
Hypers 50 reps
SL Calf raise 50 reps

[Adam Bishop]

149.1kg

Rest day today. Body is wrecked. Got some travelling to do as I do the usual pre Christmas family check ins so on the road today.

I’ll head in to train at Mirafit HQ tomorrow for legs.

[Adam Bishop]

Great info from Nath here.

I’ve been using BPC 157 for a while now and plan on running it all season. Feeling good so far – Achilles and knees feel great. In my head I foresee it preventing chronic soft tissue injuries from developing into serious injuries.

Not completely sold on TB500 from previous experience but I do like the BPC.

I use Biolabs stuff (and Nath’s code 😎)

[Adam Bishop]

148.7kg this morning.

Slight change to the original plan as I’m off doing the pre Christmas family visits tomorrow. We leave in the morning so didn’t fancy a rushed early morning press session. Felt really good considering it was my third training day in a row. Definitely ready for a rest day tomorrow.

Took my time warming up today to ensure my shoulder mobility was sufficient for a decent overhead position.

Log Press – 153×1
Military Press – 130×5
Dips – 50 reps
DB Lateral Raise – 50 reps
JM Push Ups – 50 reps

[Adam Bishop]

It’s not a pharmaceutical sleeping tablet that will magically knock you out.

From my experience it works best when everything else is in place around it to optimise sleep (Clare listed the factors above brilliantly).

I personally find I have a deeper sleep with less wakes in the night when I take dream sleep vs when I don’t take it. 30mins before going to bed works best for me.

[Adam Bishop]

I’m enjoying mixing it directly with fat free Greek yoghurt at the moment. Lemon meringue is the flavour of choice right now. Can easily mix 150g with 300g yoghurt

[Adam Bishop]

Feeling good today. Added in some additional shoulder mobility work as my overhead position is suffering at the moment. Banded distractions prior to every session have worked for me in the past and I’ve coupled those with some weighted deadhangs.

Deadhangs 3×20”
Deadlift 340×5
SA DB Row 80×10
Pulldowns 50 reps
Seated DB Curls 50 reps

Deadlifts felt super super easy. I could have done at least 10 reps if needed. Strength is in a really good place right now.

[Adam Bishop]

Lower session at physique warehouse.

Short session today as I have a heavy pull session tomorrow which takes priority. Kept things heavy but dropped out the leg curls and only did a top set on leg ext and back squats

Leg Extensions – built up to 1 work set
Squat – 215×3 230×3 245×6
Hack squat – 270×10

[Adam Bishop]

Rest day today. Nipped out for a nights fishing before I get back home in the morning to get ready to train.

It’s going to be a cold night and not the best conditions for catching so expectations are low but I needed a little break and some quiet time on the bank.

[Adam Bishop]

148.9kg

Physio, sports massage and a push session today so pretty busy. Achilles is looking and feeling good.

Log Press 143x3x2
Military Press 107.5×3 115×3 122.5×6
JM Push Ups x16, 16
DB Lateral Raises 50 reps
Tempo push ups 40 reps

[Adam Bishop]

148.6kg this morning.

Pull session in the barn:

Deadlift 280×3 300×3 320×6
SA DB Row 70×10 50×17
Upright BB Row 100×8 60×18
WG Pulldown 50 reps
Seated DB Curl 50 reps

[Adam Bishop]

Rest day today. Did very little today tbh. Very lazy Sunday.

Back in the gym tomorrow for some pull.

[Adam Bishop]

As you are reintroducing it I would personally just add in to the pull day to start off with and see how it goes.

You should be starting with a light load and building slowly so I shouldn’t think you will need to change much for a couple of weeks. If you’re making progress with your current split then bolt it on while you gain confidence and strength back in the lift.

After a couple of weeks you’ll know how it’s feeling and then decide if you need to make a change.

[Adam Bishop]

There’s only one way to find out my man. Crack on with what you’re doing, enjoy the process and look for the results.

Bodyweight going up and lifts progressing is good enough for me.

[Adam Bishop]

148.5kg this morning.

Simple lower session for me today. Everything felt as it should and the left calf continues to feel stronger and stronger each session.

Seated Leg Curl 131.25×10 105×15
Squat 200×5 215×5 230×8
Leg press 50 reps
Hypers 50 reps
SL Calf Raise 50 reps