Andy
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I had a great leg day yesterday, albeit a Thursday leg day which isn’t ideal for me, as when the week goes on, I tend to tire, and would rather train legs at the start of the week, especially after a weekend where I tend to be off my feet, other than steps/cardio.
The leg session now looks like nothing on paper, but with my training partner there, it’s nothing short of the intensity I see in the offseason. If anything, the amount of volume enables me to lock in on the set more.
Cybex seated leg curls – 1 set, 8-12
– Each rep is paused in the stretch
Leg extensions – 1 set, 8-12
Pendulum squat – 1 sets, 8-12
BB squats – 1 set, 8-12
Prime lying leg curls – 1 sets, 12-15
Seated calve raises – 3 sets, 15-20
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Kuba hit the nail on the head with that one. Individual response is what you should lean to first, not what is better on paper – if we’re talking about relatively similar compounds.
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A pretty chilled NTD yesterday. It was a really nice day up here so getting my steps in was easy as usually I need to force them a bit when I’m not in the gym.
I stupidly sank the wrong set of supplements last night before bed. I prepare my morning and PM supplements together so that I don’t need to do it in the morning. I took my AM supplements instead which have both clen and modafinil in them, and last night I could feel my mind racing all through the night, so I won’t be checking my sleep score on my Oura app any time soon.
I’ve moved my training forward a day due to the weekend’s antics, so today is legs with Chris.
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Insulin or orange pins, no more than 1ml per site. I don’t pin my glutes anymore, however I pin almost everything (many of these are less than 1ml though). All heads of the shoulder, chest, long and short head of the triceps, both bicep heads, top of the thigh rec-fem, lats.
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A superb push – chest focused – session yesterday. I am far more in tune with the volume I can get away with and recover from now, compared to preps gone by. For example, I knew I didn’t need a back-off/2nd set for the Prime press, so that got stripped out.
In years gone by I’d be doing the same amount of volume at the start of prep as I would at the end and always wonder why I struggled so much to fill out at the end.
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
Weighted dips – 1 working set, 8-12
<b style=”font-family: inherit; font-size: inherit;”>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 alternating DB curls – 2 sets, 12-15
Standing EZ-bar cable curls – 2 sets, 12-15
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I checked in with Nick this morning, and there has been another good improvement in visuals – despite me putting my trunks on backwards, I knew something didn’t fell right.
I weighed in at 260.8, so 2lbs up from the 2 high days and the off plan meal. I was very dry this morning.
Push today, and I can wait to finally train. The 3 days off will have served me well though.
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Ryan is spot on. The SLU PIP is horrendous, and not worth it. The oral versions work fine.
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Agreed with both of the guys, so long as it’s throughly covered, however, don’t add carbs in order to push up slin, the slin should compliment the current carb amounts.
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I had an incredible weekend with clients and my other half in the 2 Bros Scottish on Saturday, and the Granite City Classic on the Sunday. A tonne of travelling though, and I’m very much done in from it.
Off the back of my check-in and new prep low (258.3), Nick and I decided to run 2 high days, one being 750g of carbs with a Five Guys and 1000g of carbs.
On the way back from Aberdeen I decided to not train today, so I pulled the carbs down to 750g (by the end of the day).
The cheat didn’t sit too well, however, that was due to the amount of driving I done over the weekend, and driving always impacts my stomach.
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I would never recommend Mounjaro in bodybuilding.
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Yesterday’s back session was great, I’m still holding the same numbers as my offseason, albeit a few things like the t-bar row are starting to feel a little less stable/braced now that the waist is coming in a lot more.
I pulled my oblique the other week, and it’s been causing me bother up until yesterday where I trialled a set of DB rows – which hurt it the most – and they felt fine, moving 80kg for 8 reps to failure a side.
I just checked in with Nick at 5 weeks out, so we’ll see what he says, but I feel there’s been a big shift since Tuesday’s check-in.
Rope cable pullovers – 3 sets, 12-15
Mag grip lat pulldowns – 1 set, 8-12, 1 cluster set
Conventional T-bar rows – 1 sets, 8-12, 1 set, 12-15
Chest supported t-bar rows – 1 set, 8-12, 1 sets, 12-15
SA DB row – 1 set, 8-12
SA HS PL low row – 1 sets, 8-12
RDL – 1 sets, 5-9
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Agreed with the points above. Insulin sensitivity in the off season should be its primary use.
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I took to Performance Gym Irvine yesterday to train legs and film another session for my YT channel. I don’t think I’ve ever been excited to train legs this close to a show. Usually the dread is there in droves.
HS seated leg curls – 1 set, 8-12
– Each rep is paused in the stretch
Prime PL leg extensions – 1 set, 8-12
Arsenal leg press – 1 set, 8-12
Gymleco hack squat – 1 sets, 8-12
HS pin-loaded lying leg curls – 1 sets, 12-15
Seated calve raises – 3 sets, 15-20
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Sas & Kuba are bang on here!
I also think it’s more likely your bloat is digestion related, rather than sodium/gear related – albeit that might be exacerbating things if there is already a gut issue.
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Back to the usual routine today. I weighed in this morning prior to the 2 high days Nick and I agreed upon, at 258.8, so that’s 3lbs down from Saturday which is what I was expecting. I’m not flat, but we’re both very conscious of fullness dropping too much for too long, so 1000g of carbs goes in today and tomorrow with chest and legs. I’ll pull clen out these 2 days as well.
The shift forward in conditioning is also what I wanted, there’s been a big drop in the glute fat, as well as my obliques getting that paper thin look which I’ve never really had.
I didn’t take photos this morning, it was just a weigh-in to see where I was prior to the load.
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