[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

[Adam Bishop]

Hi Josh. What kind of space are we talking? Rough dimensions are fine.

I’m a home gym trainer. The most important bit of kit in there will be a decent squat rack, adjustable bench and barbell with plates. You can then build off there. For example I have a Mirafit M3 power rack in the shallow option to give more space and I have the relevant attachments to do everything off it such as dips, safety arms, pegs for storage and I have a plate loaded double pulley that attaches to the side of it. The M3 and M4 racks come in loads of options with shallow and even short racks to fit any space. As I said before mine is standard height but shallow so it has a small footprint.

For full transparency I am sponsored by Mirafit but I can highly recommend the m3 rack and all its attachments. It’s super solid and I’ve dropped 190kg logs and done 500kg rack pulls out of it which it ate up no problem. I’ve just ordered some monolift arms for it what I would recommend for those people training alone.

You’re going to want to maximise floor space so think about getting as much kit stored on the walls as possible. A leg extension/curl combo is good depending on strength level. Once you get stronger these can get a bit sketchy if you want to push heavier sets.

I would say a small leg press and a pulldown/row stack are nice luxury additions as they give you some more variations that don’t involve barbells. I bought both of mine second hand, just keep an eye on FB marketplace and the like.

Adjustable DBs are all well and good but I never found a set I liked so I would recommend slowly building a set of DBs with a rack of space and funds allow.

Very happy to answer and questions you have and check out my IG if you want to see the kit in action.