[Adam Bishop]

Back home and in the barn for a lowerbody session:

Hatfield squats 140×10 110×15
SL Leg Ext – 75x3x14 (w/rest pause)
SSB GMs – 110×10 90×15
SL Leg curl – 49x3x14 (w/rest pause)
SL Leg Press – 3×12
Calf Raise – BWx4x20
SL Calf Iso – 3×3/10”

Last day in the boot, tomorrow I move into my usual shoes but with a 1cm heel wedge. Got to be super careful moving about for a couple of weeks as chances of re injury are higher in the early days out of the boot. I’ll still use the boot for my lower sessions this week to keep things solid until I’m more comfortable walking about without it.

[Adam Bishop]

Push session:

Prime incline – 2 sets
Dips – 3 sets
Pec dec – 3 sets
Prime seated Press – 2 sets
Panatta lateral raise – 3 sets
BB front raise – 3 sets
Machine JM Press – 2 sets
Hammer grip cable Pressdowns – 3 sets
Cross body cable Pressdowns – 3 sets

Final training session of the holiday done and we headed home this evening. Had a great time in Cornwall but it’s good to be home and back to normality. Legs tomorrow back in the Spartan setting of the barn.

[Adam Bishop]

Oh and I also finished off the session with my calf work:

Standing bilateral calf raises – 4×15
SL calf ISOs (some BW deducted) – 3×3/5sec

[Adam Bishop]

Pull session:

Hammer Strength Row – 2 sets
Hammer strength pulldown – 2 sets
Prime extreme row – 2 sets
CG pulldown – 3 sets
Cable rear delt fly – 3 sets
Cable curl – 2 sets
Incline DB curl – 3 sets
Seated DB curl – 3 sets

Great session again and felt really strong today. All movements feeling on point and I really enjoyed the session.

[Adam Bishop]

Rest day today.

Body is feeling the last few days of training so a rest day is much needed. Kept as active as Icould in the boot and feeling good.

Pull tomorrow

[Adam Bishop]

Legs session today with some more kit options than I’m used to which is very welcomed while I still have some limitations on ankle dorsiflexion.

Roger Athletic Squat Pro – 2 sets
Belt squat – 2 sets
Prime SL extension – 3 sets
Prime Prone Leg curl – 2 sets
Seated Leg Curl – 3 sets
Calf Raises – 3 sets
SL Calf Iso holds – 3x5sec

Calf work feeling much improved. Adding some standing single leg ISOs with some bodyweight deducted via leaning on a barbell in the rack. Awesome couple of days training, ready for a rest day.

[Adam Bishop]

Press session again at zone fitness:

HS Incline Press – 2 sets
Machine Press – 2 sets
Pec Dec – 3 sets
Prime seated shoulder press – 2 sets
DB Lateral Raise – 3 sets
Panatta lateral raise – 3 sets
Pressdowns – 2 sets
SA overhead cable extension – 3 sets

Another good session with some great kit. Utilising the prime seated press to deload the lockout and really get the most out of my delts without being limited by my triceps which had already been taxed on the chest movements.

Legs tomorrow

[Adam Bishop]

Pull session today at Zone Fitness

HS Pulldown – 2 sets
HS Iso lateral row – 2 sets
Pulldowns – 3 sets
Prime Extreme row – 3 sets
Rev pec dec – 3 sets
Cable curl – 2 sets
DB Hammer curl – 3 sets
Preacher curl – 3 sets

Good session in a very good gym down here in Cornwall. Push session tomorrow

[Adam Bishop]

Rest day today and a road trip down to Cornwall.

Got set up in the air b&b and I’ll be in the gym tomorrow.

[Adam Bishop]

Legs session in the barn today:

Hatfield squats 110x5x10
SSB GMs 90x3x10
SL Leg Ext – 70x3x14 (w/rest pause)
SL Leg curl – 49x3x11 (w/rest pause)
SL Leg Press – 3×10
Calf Raise – BWx4x10

First time doing some bilateral calf raises from the floor today. Obviously felt alien to me and weak but something I can work on now. One more week in the boot so I need to get everything firing ready to be walking around without the support of the boot next week.

Busy evening packing stuff up ready for a little family holiday tomorrow. Trip down to Cornwall with the dogs for some rest. Still training down there and staying on diet as much as possible.

[Adam Bishop]

Do you track your blood pressure regularly? If this is normal then I wouldn’t personally change anything

[Adam Bishop]

Session with my mate Terry over at Muscle Hut in Chatham today. Very cool gym with a lot of kit.

Seated Smith Machine press – 2 sets
SA cable lateral raise – 2 sets
Prime machine lateral raise – 3 sets
Watson Incline Press – 2 sets
Cable fly triple set – 2 sets
Pressdowns – 2 sets
Rope pressdown triple set – 1 set

Good to train in a different location today, I enjoyed it. It made being sat in traffic worth it haha

Evening trip to Costco to buy food for the next couple of weeks. Bulk buying when you can saves the pennies for sure.

[Adam Bishop]

Bodyweight 141.0

19 mins on the bike this morning then off to Physique warehouse for pull

HS pulldown 181×6 131×14
T bar row 110×10 then drop set
Leverage pull down 60x3x12
Iso lateral row 125.5×8 then drop set
Rev pec dec 185×10
EZ bar curl triple set x3
Seated DB Curl 3×10

Switched out the star trac row as it was getting a bit silly having to gym pin it a lot plus it was belt driven so long term a t bar row is a better option to progress.

[Adam Bishop]

Rest day.

Got my 18mins done on the bike this morning then packed up all my meals for the day and headed off to a sponsor event.

Long day filming but I got all my food in. Ankle a little swollen when I got home from being on my feet a bit too much but after some time in the ice bucket and a decent sleep it will drop down by the morning

[Adam Bishop]

Good physio session this morning with Achilles looking good. Continue as planned. Right knee and back is taking a bit of a battering with the change to my walking gait due to the boot. Only 12 days and I’m out of the boot so I can manage.

Leg session in the barn:

Hatfield squats 100x5x10
SSB GMs 80x3x10
SL Leg Ext – 60x3x15 (w/rest pause)
SL Leg curl – 42x3x18 (w/rest pause)
Leg Press – 3×20
SL Calf Raise – Rx3x20

Then had massage on my pecs, biceps and triceps in the afternoon. Finished the day with my banded ISOs, ankle icing and food prep for tomorrow as I’m on the road with a sponsor.