[Adam Bishop]

Back home from Helsinki. Currently got my ankle in a bucket of ice water as I try to control the swelling. Way too much walking done this weekend. I did get a pull session done at the hotel gym first thing this morning. Limited kit but still very well kited out for a hotel gym. Cool location in the basement inside what was clearly once a bank vault with some serious doors.

CG Pulldown – 2 sets
Smith Bent Over Row – 2 sets
WG Pulldown – 3 sets
Cable reverse Fly – 3 sets
Facepulls – 3 sets
Facing away cable curls – 2 sets
DB Hammer Curl – 3 sets

[Adam Bishop]

Rest day at the wedding. Amazing venue and food. Probably too much walking as my ankle is pretty swollen. Hopefully it’s better by tomorrow as I have a hotel gym session planned

[Adam Bishop]

Lower session in Finland.

Trained in Toolo gym which had a lot of old school kit including plenty of very nice cybex pieces:

Leg Press – 3 sets
Leg Extension – 3 sets
Smith squats (feet forward) – 3 sets
Seated Hamstring curls – 3 sets
Standing calf raises – 3 sets
SL Calf Iso – 3x10sec

Proper sweaty session. T shirt completely drenched and I had to sit in the park to dry it off and cool down before we walked back to the hotel.

[Adam Bishop]

Push session this morning:

Hammer strength chest Press 120×8 81×13
Dips 140x3x13 (w/rest pause)
Cable Lateral Raise 20×9 10×18
Lateral Raise 14x3x17 (w/rest pause)
Push downs 27×10 13.5×17
Unilateral cable extension 20x3x15 (w/rest pause)

Then off to the airport and travel to Helsinki for a wedding. Got here and settled into the hotel. Wedding is Saturday so I’ll train my lower tomorrow at a local gym

[Adam Bishop]

Good session at physique warehouse today.

RDL 170×10
HS pulldown 183×6 133×12
Iso lateral row 127×10 then drop set
Leverage pull down 80x3x12
Rev pec dec 202.5×10
Curl triple set – 3 sets
Cable curl – 3 sets

Got a session in the barn tomorrow then I travel out to Finland for a wedding so I’ll also be training out there over the weekend.

[Adam Bishop]

Mentally feeling much much better today. No training but got a load of work and some filming done.

Had physio and massage today plus felt much more comfortable walking this evening.

Pull session tomorrow

[Adam Bishop]

Not the best session today. Just wasn’t feeling it. In a super bad mood for some reason and it affected me.

I got my Hatfield squats done up to 180×10 and my calf work and got out the gym.

Still completed my two bike sessions and an evening walk to salvage the day.

[Adam Bishop]

140.6

Trained this morning in the barn:

Hammer strength chest Press 115×8 80×12
Dips 140x3x12 (w/rest pause)
SA Cable Lateral Raise 20×8 13×14
Lateral Raise 14x3x16 (w/rest pause)
Push downs 27×8 13.5×15
Unilateral cable extension 23x3x13 (w/rest pause)

Good session despite feeling nauseous throughout it. I woke up pretty early this morning so I think my sugars dropped a little bit while i had a lot of caffeine. Also got my two 10min bike sessions done.

[Adam Bishop]

Ankle still a little swollen today after yesterday’s walking on uneven ground but it’s nothing too drastic. Pull session in the barn today:

RDL 120×10
CG Pulldown 124.25×8 93×12
Seated cable row 1118×10 86×15
Pulldown 72x3x14
Seated WG Row 72x3x13
EZ Thick bar curl 40×7 30×10
Facing away Cable curl 20x3x13
Standing Cable Curl 20x3x13

Felt great to be back doing a deadlift variation today. All part of the plan to have me pulling from the floor in 3 weeks time.

[Adam Bishop]

Rest day for me and I spent it next to the lake fishing.

Took the closest swim to the car park and tried to sit as much as possible.

Proper hot today so very thankful of the shade of a big oak tree to keep me cool.

Back to business tomorrow with some pull.

[Adam Bishop]

142.1kg

Legs session at physique warehouse

Leg Extension – 3 sets
Primal Power Squat – 2 sets
Belt squat – 3 sets
Prime hamstring curl – 3 sets
Calf raise – 3×20
SL Calf Iso – 3x30sec

Got some more respectable weight loaded on the power squat today which was probably it the best idea as I should have progressed a little slower but never mind, got through it unscathed.

Bodyweight has stalled a little so food is down and cardio is up. Did two short stints on the bike today. I prefer to break my cardio work into shorter sessions as I’m a bit heavy to be on a bike for too long.

Much needed rest day tomorrow and I’m off fishing in the sunshine.

[Adam Bishop]

Push session once again in physique warehouse gym.

Seated Smith Press 145×7 100×14
Atlantis incline Press 220×9 then drop set
Prime Bench Press 140×8
Panatta lateral raise 85×11 60×14
Cable fly superset 3×10/10
Pressdowns 3 sets
Skullcrusher superset 3 sets

Really good session and we got everything out of my pecs, delts and triceps as possible. Going to head back in there tomorrow for my leg session as I have more options in there.

[Adam Bishop]

Yep food choices look good to me and if 4 meals works for you then crack on. Looks a solid base to adjust from.

Another vote here for some intra EAAs or mps max.

[Adam Bishop]

BW: 142.3kg – my body does some weird things.

Pull session at Physique Warehouse

HS pulldown 182×6 132×12
Iso lateral row 126×11 then drop set
Leverage pull down 70x3x12
T bar row 112.5×10 then drop set
Rev pec dec 200×10
Curl super set – 3 sets
Hammer curl – 1 set with drop set

Great session and felt stronger once again in all movements. Also had physio today and that went well, Achilles is looking good.

Finished the day off with some massage and finally a return to the hot tub now that I’m out the boot.

[Adam Bishop]

Rest day.

Out the boot today and it felt good not to have to keep putting that thing on to walk around. 1cm heel lift in my shoes and I was pretty slow walking around even by strongman standards.

Staying very cautious to avoid re injury and the Achilles felt very tight which is a good thing. It will lengthen over time and with walking I will get a larger ROM in my ankle.