[Adam Bishop]

I’ve always tested it upon waking first then around 2 hours after my meal so directly before my next meal.

Tbh now I’ll just occasionally check it fasted in the morning to see if it’s still all good.

[Adam Bishop]

Bulgarian split squat would be the obvious choice. Or a smith machine front squat with heel elevation.

Tough to beat a bent over DB fly for rear delts or a wide grip seated cable row.

[Adam Bishop]

Rest day today.

Got a delivery with some new bits from Mirafit for the gym. Hyper extension bench, log drop pads and some dumbbell racks that fit into my power rack to make heavy DB work much easier. I train alone most of the time so it gets a little sketchy kicking DBs up especially as my Ivanko dumbbells are pretty big and awkward.

Some great additions to the gym all in ready for a guest joining me for a session tomorrow

[Adam Bishop]

AM session: Farmers Walk 6x20m, sandbag runs 4x20m

PM Session:
Seated Leg Curl 126.25×10 92×17
Squat 190×5 220×3 240×5
Paused Leg press 225×50 (rest pause)
SL Calf Raise off block 50 reps (rest pause)

Really good morning session at the farm working on the events. All felt easy and plenty of moving mechanics completed with various jogging and skipping. Also got some 5m accelerations done.

[Adam Bishop]

Push session in the barn:

Log Press 93x8x1
Military Press 100×5 110×3 125×4
BTN Press 90×8
Dips 40×6 5×14
JM Press Ups x11,13
DB Lateral Raise 50 reps
Tempo push ups 30 reps
Overhead Rope Extensions 50 reps

Nice progress on the log press, lockout is feeling solid. Everything else is progressing as expected so happy days. Double training day tomorrow with events in the morning then legs in the evening

[Adam Bishop]

Hi Joan

If you have tried the above with eliminating movements that cause pain, resting the area of injury and pain is still present I would recommend seeking the advice of a sports physiotherapist to get a proper diagnosis.

Once you know what the actual cause of injury is you can make a plan to rehab it. Some injuries require and face to face approach to diagnose over suggestions over the internet.

Once you know the issue jump back on here and the boys and girls will be in a better place to help you with your rehab back to full strength.

[Adam Bishop]

Sorry for the delayed update guys. Sponsor commitments got me yesterday and today.

Appearance up in the midlands yesterday at an awards evening drove up and back in a day and got home at 2am this morning.

Today I attended a BBQ tutorial today learning some great tips for some American style bbq using my smoker.

Both rest days. Very early night for me this evening then back in the gym tomorrow for push.

[Adam Bishop]

144.3kg

Just the one session this evening with my pull session. Body a little beat up as expected but still felt strong. Really enjoying taping into some additional aggression now that the weights are up above 700lb again.

Deadlift – 325×5
SA DB Row – 60×13 45×16
WG Pulldown – 50 reps (rest pause)
Cable Rear Delt – 3×12
Incline DB Curl – 50 reps (rest pause)

[Adam Bishop]

Upper lower split would fit best in that training week.

Ultimately it’s the split that you will enjoy doing most. It sounds like you love training and have a very busy life so go for whatever split allows you to enjoy your time in the gym the most.

[Adam Bishop]

143.2kg this morning.

Morning session: farmers walk 95x6x15m, sandbag loading 100x6x15m

Evening session:

Leg curl – 125×10 91×16
Squat – 202.5×3 215×3 227.5×6
Paused Leg Press – 200×50 (rest pause)
Heel elevated SSB Squat – 2 sets to failure
SL Calf Raise off block – 50 reps (rest pause)

Solid training day today. No physio session this morning but had sports massage in the afternoon working on my calves and back. Legs session in the evening was awesome, felt a fire in me to lift and I rattled through the session. Pull tomorrow

[Adam Bishop]

Buy yourself a blood pressure monitor and test yourself at home. Removes white coat syndrome.

[Adam Bishop]

Morning session: stone complex 4×3, behind the back BB holds 5×20”, bike 500m on 500m off x3

Afternoon session:
Log Press 85x8x1
Military Press 105×3 113×3 118×6
BTN Press 80×10 60×14
Atlantis Incline 250×7 then drop set
Seated pec fly 3 sets
Smith machine JM Press 3 sets

Easy morning session to get me started on the bike then a good afternoon push session at physique warehouse. Felt strong and all sets moved really well.

[Adam Bishop]

Rest day today. Picked up some different cylinder farmers handles from a mate to use in prep for Brits. They are shaped a little bit more like the ones I expect we’ll be using on the day.

Three training days in a row coming up due to sponsor appearances at the end of the week. Starting with push tomorrow

[Adam Bishop]

Morning session: 3×20 pogos,6x20m farmers walks, 6x20m sandbag carry, 5x150m ski erg

Evening session:
Deadlift 170x3x5 (speed ladder set up)
CG Pulldown 145.5×6 113×12
Seated Row 145.5×8 113×15
Upright Row 70×10 40×20
Incline DB Curl 17.5x3x14 (rest pause)

Back was feeling pretty beat up this evening – this is telling me I need to stop being a dick head and warm up properly. Scaled it down to some speed reps as the prescribed sets and reps just weren’t there tonight. Daily prep work including the McGill big 3 recommences tomorrow. I have to remind myself that I’m not in my 20s anymore – I can’t just rock up and start pulling.

[Adam Bishop]

So assuming you’re using twice as much water (In terms of grams) as rice your cooked rice should be roughly three times that of your uncooked weight however in practice this doesn’t always work out all the time.

It will all average out though as at the end of the day you’re still eating the correct amount of rice in the long run as you’re weighing it uncooked