Andy
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A very busy NTD yesterday with 1-2-1 PT and posing clients.
I went to Ricky for my usual beasting. I always get rotator work done when I see him, so the shoulder/push session the day after (today) is always so much smoother than the Monday push session.
My legs are nowhere near as bad as they were last week, which is great because that was ridiculous!
REM and deep sleep continue to be superb in Oura. I definitely feel a lot more alert!
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Allison nailed this one! You don’t need to have 32 inch quads, but there should be shape through your lower. Think of the expenditure that occurs during a leg session, that would help greatly during a fat loss/prep phase.
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The exact same leg day setup as last week, the only difference was I trained in a 3, so I had my usual training partner Chris, and my client Kieran, which meant the rest periods were slightly longer, but we compensated for that by ensuring that rest periods were as tight as possible.
Cybex seated leg curls – 1 set, 8-12
– Each rep is paused in the stretch
Leg extensions – 1 set, 8-12 + quadruple drop set
Horizontal leg press – 1 set, 8-12
Pendulum squat – 1 sets, 8-12
Prime lying leg curls – 1 sets, 12-15
Seated calve raises – 3 sets, 15-20
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You mean your HDL score was 8 and your LDL was 95?
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I had a very chilled Sunday, picked up a few new clothes, picked up a singlet ring which I promised to buy myself for my 30th – I’m 33 – and then the usual, weekly shop, and just chilled on the couch.
I checked in with Nick on Saturday, and we are both in agreement of timelines and shows for the upcoming season. I am 24 weeks out from the California Pro, and 25 from the Legion Fest. I will decide on a 3rd once the Europeans are released. I want to do 3 as I didn’t spend 13 years trying to get my card to just do 1.
I added in DSIP Wednesday last week and the changes in my sleep scores have been immense!
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I personally would push food up first, the amount depends on your own timeline. Maybe 3-4 weeks of slowly putting back in before putting PEDs up.
Depends on the dose of both. I like to taper T3 down, and I will taper clen down if it is above 80.
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Dial-in for sure!
I tried Adderall in the US for the first time, that was incredible
I have used Modafinil at 100mg per day for years. It does enough to keep me focused the whole day, whereas I would usually crash around 4pm. I will take 200mg on weekends clients compete.
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So I am not one of those guys who keeps the shows they are doing close to their chest, you are going to see me onstage at some point, so. . .
Since mostly American show dates have been released, and with me aiming to compete May to mid-June, I have decided to do;
1. 23/05 California State Pro
2. 31/05 Legion Fest – Nevada
I will wait until the European shows are released, but if they don’t align I will do the Toronto pro as my last show.
Cant wait, check-in tomorrow!
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A quality leg session yesterday with one of my training partners, Kieran, who is stepping into the Mr ranks this coming season.
5 working sets, but we used sub-max sets of 8-12 leading into the working sets;
Cybex seated leg curls – 1 set, 8-12
– Each rep is paused in the stretch
<b style=”font-family: inherit; font-size: inherit;”>Prime PL leg ex – 1 set, 12-15 + triple drop
Horizontal leg press – 1 set, 8-12
Pendulum squat – 1 sets, 8-12
Prime lying leg curls – 1 sets, 12-15
Seated calve raises – 3 sets, 15-20
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Amazing push (chest bias) session yesterday, even though I performed the exact same setup in the US, their 70s, were not 70s as the DBs were about 50 years old and had bits missing from them. . . So touching the 70s yesterday felt a touch wobbly.
I am so surprised as to how strong and full I am staying on 250mg of test U, and 2IU of GH compared to previous health phases. Side note, test undeconate sucks, pain wise. It is like injecting syrup. I am only using it because I got 8 weeks worth for free from a pharmacist who was selling some of his shops.
Seated cuffed cable flys – 1 working set, 8-12, 2 back-off sets, 12-15
– Both back-off sets paused
Incline DB press – 1 working set, 8-12, 1 back-off set, 12-15
– Back-off set paused
Prime flat PL press – 1 working set, 8-12, 1 cluster set
Prime peck deck – 1 working sets, 12-15
– Torque set to 3
Prime rear peck deck – 3 working sets, 15-20
– Torques set to 2
SA cable side raises – 3 working sets, 12-15
Standing EZ-bar curls – 3 working sets, 12-15 + double drop
SA DB concentration curls – 3 sets, 12-15
Standing EZ-bar cable curls – 2 sets, 12-15
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Side delt raise/machine – 2/3 sets, 8-15
Rear delt raise/machine – 2/3 sets, 8-15
DB or machine shoulder press – 2 sets, 5-9, 9-12
SA rear delt cable raise – 3 sets, 8-15
Weighted dip or machine tricep dip variation – 2 sets, 5-9, 9-12
Free weight or cable bicep curl variation – 3 sets, 8-15
Tricep iso – 2/3 sets, 8-15
Bicep curl/Tricep iso superset – 2 sets, 15 per exercise
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A very relaxed Sunday, after the week long trip in the US, I just wanted to sit on my arse – steps & cardio aside.
No off plan this weekend just to bring my stomach/digestion back into line after the American sized portions of pretty much everything. I felt I ate really well over there, I definitely didn’t gorge. I made sure to have a good time at Cheesecake Factory – twice. . .
I feel myself getting into the prep mindset now. Yes, you should be in that mindset year round to make progress – we get it – but everyone, no matter how disciplined you are knows there is a difference between being locked into prep and locked into off season.
I am hoping the IFBB releases its schedule soon so that I can plan my year.
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A good shoulder/tricep session today. I am still feeling a bit run down, as my body is fighting the infection that I picked up with the cyst. It is nothing outrageously bad, but I noticed it. I am sure by next week I will feel a lot better. Again, I am not bad, but I am definitely not 100%.
Small incline Y raises – 1 set, 8-12, 2 sets, 12-15
– Reps performed with a pause in the lengthened portion for the back-off sets
Prime rear peck deck – 3 sets, 15-20 + double drop set
High incline DB shoulder press – 1 set, 8-12, 1 back-off set, 12-15
Close grip BB press – 1 set, 8-12, 1 back-off sets 12-15
– I didn’t take any of the sets to failure, just 1 short. As much as I love close grip pressing, I am wary of my shoulder so taking the set to the point where I need a spot/forced rep isn’t wise (for me).
HS PL machine side raises – 1 set, 12-15 + double drop set
Overhead rope cable extensions – 3 sets, 12-15
Straight-bar ex SS rope cable ex – 3 sets, 12-15
Across the body cable tricep extension – 3 sets, 12-15
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They can, but I wouldn’t. Do them separately.
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Fasted in my opinion. When food is at its highest, having a small bout of cardio first thing can help increase appetite a touch. I tend to keep set cardio as far away from training as possible, which for me is usually first thing in the morning. Plus, I am usually half asleep when I do fasted cardio, so it passes quicker.
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