Andy
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A solo push 2 session yesterday, interrupted by house selling obligations, but that’s my flat sold, so fingers crossed there’s zero stress until the move in day.
Greg has given me both an high incline SM press, and a small incline SM press, I’m noticing too much build up of tightness in my rotator cuff from doing so, so I’m going to swap all SM work for iso machine work. My right shoulder in particular doesn’t like being locked into the same path as the left, a fact that ultimately led to my right shoulder tear.
However, here was yesterday’s session.
Seated cuffed cable chest flys – 1 set, 12-15, 1 set, 8-12, 1 set, 15-20
Standing iso cable lateral raises – 1 set, 12-15, 1 set, 8-12, 1 set, 15-20
Small incline SM chest press {I’m going to swap this for the Prime PL incline} – 1 set, 8-12, 1 set, 12-15
High incline DB shoulder press – 1 set, 8-12, 1 set, 12-15
SA cuffed cable lateral raises – 1 set, 12-15, 1 set, 8-12, 1 set, 15-20
Arsenal iso standing chest press – 1 set, 8-12, 1 set, 12-15
SA cuffed cable rear delt raises – 3 sets, 12-15
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The team have it spot on. Anything with calorific content prior I feel breaks the “fasted” state. Water + a coffee is ample. As it’s been mentioned, overall caloric expenditure is what matters most.
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A very busy NTD yesterday, playing a bit of catch up with admin, both life and business. I’m currently in the middle of selling my flat, which needs to be almost forced through so that the sale can go through before the start of October – which is when I’m due to move into my new flat.
We’re only moving a 10 minute walk from where we are just now, but to a 3 bed, main door flat. Flats/tenements are a little different compared to England. Glasgow tenements are massive, something the size of bungalows, so it’s pretty common for people to choose tenements over new build, or slightly newer houses.
Anyway, I had my usual beating from Ricky which knocked me out for the rest of the day. I was pretty beat up from legs since my leg sessions are starting to pick up strength wise.
I don’t see myself pushing the volume for legs any time soon. I know what I can get out of relatively lower volume. Total working set volume is;
Quads: 3
Hamstrings: 2
Glutes: 1
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Legs was superb, even if my training partner was 1 hour and 15 minutes late, a new record. He’s incredibly busy with work, working an actual job, so I have to cut him some slack.
I feel fully refreshed after my “trip” to Krakov.
I have a solid 2 months of few social life interruptions before my brother’s wedding in October.
I’ve definitely managed to get everything out of my system, I’m just ready to lock in. That is the strategy I followed in 2024, stay spot on with my eating/training/cardio, but if I want a night out, have one, enjoy myself and then realise how much I love bodybuilding and then come back. . .
I used a pyramid style warm up (12 > 8) for everything except the hip press which used a 6-4-1.
Pin-loaded abductor – 1 set, 12-15 > 5s negatives, 2s in the shortened
Paused seated leg curls – 1 set, 8-12
HS hip press – 1 set, 8-12 > feet 5 inches apart, heel slightly of the bottom of the plate.
Pendulum squat – 1 set, 8-12 > 4s negatives
BB RDL – 1 set, 8-12 > nowhere near the poundages I’ve used in the past
PL leg extensions – 1 set, 12-15
EZ-bar walking lunges – 1 set, the entire length of a gym upstairs which
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A great session with Chris today, and a session which i thought would be pretty lacklustre due to the antics across the weekend, but numbers were up across the board. I think this is primarily due to my shoulder being a lot looser than it was these past few weeks. Usually Ricky gives a full body run through, as I usually only have a few bits here and there, however, my pressing comfortability was becoming sub-par, so Ricky went through my shoulder specifically.
I’m always very wary of my shoulder due to the op almost 4 years ago, but it’s usually just stiffness and build up of metabolic waste.
<b style=”font-family: inherit; font-size: inherit;”>Lying cuffed Y raises – 1x 12-15, 1x 8-12, 1x 15-20, 4s negative for all, no pause in the shortened on the 2nd back-off. Bringing arms just below parallel.
Seated d-handle cable flys – 1x 12-15, 1x 8-12, 1x 15-20, 4s negative for all, 1s pause in the lengthened, no pause in the shortened on the 2nd back-off.
Wide grip SM shoulder press (pressing through pinky) – 1x 8-10, 1x 12-15, 4s negative, smooth concentric, not a powerful one, 1s pause in the lengthened.
HS iso-lateral incline PL chest press – 1x 8-10, 1x 12-15, 4s negative, smooth concentric, not a powerful one, 1s pause in the lengthened.
SA d-handle cable side raises – 1x 12-15, 1x 8-12, 1x 15-20, 4s negative for all, 2nd back-off is 3s up, 3s down. Bringing arms just below parallel.
Prime iso-lateral flat PL chest press – 1x 8-10, 1x 12-15, 4s negative, smooth concentric, not a powerful one, 1s pause in the lengthened.
Prime rear peck deck (torque 2) – 1x 12-15, 1x 8-12, 1x 15-20, 4s negative for all, no pause in the shortened on the 2nd back-off.
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A week of not being able to log into the forum, but nothing much to report really. With every given week, I’m feeling fresher, stronger and my sleep/recovery ticks up a couple of notches.
I’m still 6-7lbs lighter than when I was onstage at the Empro, but I’m holding onto a level of conditioning that is – in my opinion – bang on. When the time is right, I’ll be in a great place to push up from.
I’d say training is now at 100%, with the prospect of some more volume going in.
The biggest thing I’ve noticed is the look/shape to my shoulders. The overhauled shoulder training is definitely working – see previous blogs.
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Another back session yesterday, this time with Kieran.
The past 2-3 sessions, I’ve just really not felt the need to push for more volume. I feel the current volume level is effective and leaving me not only progressing with each set and lift, but adequately done in from the efforts.
Rope cable pullovers – 2 sets, 12-15
HS SA PL lat pulldowns – 1 set, 8-12
Conventional T-bar rows – 1 sets, 8-12
Megamass chest supported t-bar rows – 2 set, 8-12
SA DB row – 2 set, 8-12
SA cable high-to-low row – 2 sets, 8-12
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Like Hilly said, you have to apply knowledge of your tolerability to certain drugs, and go off what your blood work says. I personally would continue to increase a compound until there was a need to add a 3rd from a compound load/progression perspective, or a blood work perspective.
You may be able to handle higher test: your blood work may tell you that you need to control E2 a bit more etc etc.
This can all change cycle to cycle, year to year too.
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Wednesday is usually my rest day, however, I need to drive up to Aberdeen tomorrow for the annual family get together, and training first thing in the morning on my busiest check-in day, as well as 2 PT clients, it’s just not feasible, so I cancelled my massage and did my 2nd push day yesterday, which I also filmed for YT.
<b style=”font-family: inherit; font-size: inherit;”>Seated cuffed cable flys – 1x 12-15, 1x 8-12, 1x 15-20, 4s negative for all, 1s pause in the lengthened, no pause in the shortened on the 2nd back-off.
Standing iso-lateral cuffed Y raises – 1x 12-15, 1x 8-12, 1x 15-20, 4s negative for all, no pause in the shortened on the 2nd back-off. Bringing arms just below parallel.
Small incline SM chest press (pressing through pinky) – 1x 8-10, 1x 12-15, 4s negative, smooth concentric, not a powerful one, 1s pause in the lengthened.
High incline DB shoulder press – 1x 8-10, 1x 12-15, 4s negative, smooth concentric, not a powerful one, 1s pause in the lengthened. Once failure has been achieved, perform a 20s rest and go for as many reps as possible.
SA cuffed cable side raises – 1x 12-15, 1x 8-12, 1x 15-20, 4s negative for all, 2nd back-off is 3s up, 3s down. Bringing arms just below parallel.
SA cuffed rear delt raises – 1x 12-15, 1x 8-12, 1x 15-20, 4s negative for all, no pause in the shortened on the 2nd back-off.
Arsenal standing PL chest press – 1x 8-10, 1x 12-15, 4s negative, smooth concentric, not a powerful one, 1s pause in the lengthened.
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On top of what Clare said, ice packs and a high quality freezer bag. Some bags aren’t that good and will cool very quickly.
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Another leg day in the bag yesterday, but with slight adjustments to the exercise order.
Greg has slotted leg extensions in 2nd last to allocate focus to the hip press and pendulum. I’m trying to bring up my sweep this off season (who isn’t) and the way we’ve adjusted the setup on the hip press is at the top of our list to do that, so allocating energy and focus here is key compared to the LE.
I used a pyramid style warm up (12 > 8) for everything except the hip press which used a 6-4-1.
Pin-loaded abductor – 1 set, 12-15 > 5s negatives, 2s in the shortened
Paused seated leg curls – 1 set, 8-12
HS hip press – 1 set, 8-12 > feet 5 inches apart, heel slightly of the bottom of the plate.
Pendulum squat – 1 set, 8-12 > 4s negatives
BB RDL – 1 set, 8-12 > nowhere near the poundages I’ve used in the past
PL leg extensions – 1 set, 12-15
EZ-bar walking lunges – 1 set, the entire length of a gym upstairs which
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A fantastic, and progressive push session went in today with Kieran.
I was a little distracted as my other half and I are trying to buy a house – we got it by the way.
Lying cuffed Y raises – 1x 12-15, 1x 8-12, 1x 15-20, 4s negative for all, no pause in the shortened on the 2nd back-off. Bringing arms just below parallel.
Seated d-handle cable flys – 1x 12-15, 1x 8-12, 1x 15-20, 4s negative for all, 1s pause in the lengthened, no pause in the shortened on the 2nd back-off.
Wide grip SM shoulder press (pressing through pinky) – 1x 8-10, 1x 12-15, 4s negative, smooth concentric, not a powerful one, 1s pause in the lengthened.
HS iso-lateral incline PL chest press – 1x 8-10, 1x 12-15, 4s negative, smooth concentric, not a powerful one, 1s pause in the lengthened.
SA d-handle cable side raises – 1x 12-15, 1x 8-12, 1x 15-20, 4s negative for all, 2nd back-off is 3s up, 3s down. Bringing arms just below parallel.
Prime rear peck deck (torque 2) – 1x 12-15, 1x 8-12, 1x 15-20, 4s negative for all, no pause in the shortened on the 2nd back-off.
Prime iso-lateral flat PL chest press – 1x 8-10, 1x 12-15, 4s negative, smooth concentric, not a powerful one, 1s pause in the lengthened.
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Nothing much to report just now, we met up with friends for a meal in Glasgow’s west end and then went to a bar. It’s obviously the end of July so we didn’t expect the bar we decided on to be wall to wall with students, so I felt about 57 by the time we left. It was a great night nonetheless.
I still boxed off all of my cardio, steps diet.
As I mentioned, I’ve found having a bit of a social life post season helps me to realign and refocus. With a stag doo in Krakov next weekend, and a rave the following, that should be me all socialed out!
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Checked in today for the first time since my show, so 5 weeks, and I was pretty happy with how I was looking to be fair. I’m sitting at 256.7, so almost 5lbs down from my show day weight. I know for a fact I’m not married to the scales as I couldn’t care less about that drop. It will mostly be the clearance of PEDS and thus I’ll be slightly softer from doing so.
I’ve increased my carbs by 25g again. I really don’t feel the need to do anything drastic on a food front just now. Appetite is still pretty rampant, but it’s controllable.
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Hi mate, how long ago did you get this blood test done? It could be the case where your E2 hasn’t recovered yet. Prolactin, progesterone and blood pressure are also culprits for soft or lack lustre erections.
It could be the case of waiting slightly longer to allow for E2 to recover.
Investigate bloods again assuming the last test was a decent amount of time ago.
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