Andy
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A great start to the week with push (chest) being signed off. I thought that by holding off on the high days that my performance would be impacted somewhat, however, I think that due to my weekend being very relaxed – my food is also not low – that I was still able to tick off a very productive session.
Seated cuffed cable flys – 1 working set, 8-12, 1 back-off sets, 12-15
– 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 back-off + double drop set
Prime peck deck – 1 working sets, 12-15
– Torque set to 2
Prime rear peck deck – 3 working sets, 15-20
– Torques set to 2
SA cable side raises – 2 working sets, 12-15
Standing EZ-bar curls – 3 working sets, 12-15 + double drop
SA DB concentration curls – 2 sets, 12-15
Standing EZ-bar cable curls – 2 sets, 12-15
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A very chilled day yesterday. I managed to rattle off most of my steps, cardio, abs and posing before 9am, and then myself and my other half went for coffee at a nearby hotel, and then up to the hotel’s spa for a few hours which was good. Average spa, but all I really need is a sauna and a pool of some kind.
I feel brilliant today. It will be interesting to see how the changes I mentioned yesterday play out.
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Agreed with Kuba. If blood work says T4 is low – and like Hilly said is responsible for other mechanisms – then I personally would supplement with T4.
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I checked in with Nick yesterday. The look has improved but the scales went up. Also, we compared shots from both 9 and 6 weeks out during my last prep and I am way ahead of those at 11 weeks out which is great, and on more food at this point too.
I woke up looking quite full yesterday, so we decided not to run any high days. However we made some slight changes to PEDs;
Reta – Increased to 2x 325mcg per week
Clen – Added in at 20mcg/day
SLU – Increased to 400mcg/day
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I tore my shoulder labrum in 2022. I only used 250mg of test E, and 4IU of GH. I had BPC/TB on hand, but the rate of recovery was a lot faster than the surgeon predicted so I didn’t use them.
The surgeon should IMO advise you move as soon as you can. If you carry a decent level of muscle mass you need to get the joint moving slightly.
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A great push (shoulders) day yesterday, other than a weird drop across the SM shoulder press. The moment I unracked it, I knew my feet were off, and it definitely impacted the lift, losing 3 reps from the previous week. However, every other movement progressed in reps so I tried not to get too hung up on that one, albeit the ego (let’s face it) that’s tied to shoulder pressing.
Lying cuffed Y lateral raise – 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, 12-15 + double drop set
High incline DB shoulder press – 1 set, 8-12, 1 back-off set, 12-15
Arsenal PL standing chest/triceps press – 1 set, 8-12, 1 back-off, 12-15
Prime pin-loaded lateral raises – 2 sets, 12-15 + double drop set
Standing cable flys – 1 set, 8-12
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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If you’ve been in a deficit for a decent length of time then this is the territory you’re going to come up against. It’s perfectly normal to have strength stalls while in a deficit, natural or not.
High days can help sustain training, maybe get a PB here and there, but stalls are a part of it.
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A really chilled out NTD yesterday. I only had to be in the gym for an in person check-in, and one of my clients took my slot with the physio as he needed it more than I did. It’s very rare my WhatsApp inbox is empty, but it was a nice sight to see.
I’m feeling really good just now, I’m starving but training, overall energy, for the most part, is still in a good spot.
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Yeah, perhaps switch to pinning more frequently, your blood work may also give an insight into what is going on hormonally. I imagine you’ve got quite a bit of blood work to work from if you have went through a fertility protocol.
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Nothing new with legs yesterday, just the same 100% effort, contemplating life, etc etc.
I am always up for training legs, but yesterday I was just up for it that little bit more. I don’t know why, but I obviously used that mindset to get a little more out of the session (a rep here and there).
Cybex seated leg curls – 1 set, 8-12, 1 back-off set, 12-15
– Each rep is paused in the stretch
Leg extensions – 1 set, 8-12 + quadruple drop set
Horizontal leg press – 1 set, 8-12, 1 set, 12-15
Pendulum squat – 1 sets, 8-12, 1 cluster set (4×4)
Prime lying leg curls – 1 sets, 12-15 + 1 forced negative
Seated calve raises – 3 sets, 15-20
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EXACTLY what Allison said, never change anything if you binge. Wake up the next day and crack on. If you cut food, do more cardio etc etc, then you’re dig a deeper hole that may cause you to binge again. Not only that, it might subconsciously make you think that you can “undo” a binge if you try to “correct” a binge, that will ultimately lead you to do it again.
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A great start to the week with a push (chest) session that was filled with PB’s start to finish. I’m sure the off plan, and 1750g of carbs days prior helped with that. I had a look PWO as well, something which I rarely do, and I was very happy with the level of detail and conditioning that is showing this early in the prep.
Seated cuffed cable flys – 1 working set, 8-12, 1 back-off sets, 12-15
– 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 back-off + double drop set
Prime peck deck – 1 working sets, 12-15
– Torque set to 2
Prime rear peck deck – 3 working sets, 15-20
– Torques set to 2
SA cable side raises – 2 working sets, 12-15
Standing EZ-bar curls – 3 working sets, 12-15 + double drop
SA DB concentration curls – 2 sets, 12-15
Standing EZ-bar cable curls – 2 sets, 12-15
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A chilled day hosting a posing seminar with 2 other great coaches. Posing seminars are great fun, they don’t quite allow for the individual tweaking that most guys need, but it’s a good tool nonetheless especially for first timers.
Since Saturday morning I’ve felt quite run down and tired. Not in a physical way, I just can’t concentrate. I do have a head cold, so I’m hoping it’s just that and with a decent nights sleep tonight I can see it off.
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If this is your first cycle, then it should be test only anyway.
Starting at 250mg/week (you’d learn/know how to distribute those shots, most do 3 shots per week, some micro dose every day). Taper the test up based off progress, and get a hormone panel done 8 weeks in.
Bear in mind, elevations in E2, prolactin, progesterone on paper doesn’t mean you need to address with them with their respective anti-“whatever’s”. Visuals, blood pressure, skin health all factor into your tolerance towards test.
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Checked in with Nick this morning, the first big drop in fullness and another 3lbs drop so we’re going to have an off plan tonight, 750g carbs tomorrow and then 1000g on Monday. No other changes. Training was excellent this week, but the drop in fullness is noticeable, and with 12 weeks to go I have plenty of time/scope to bump food for 2-3 days.
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