Andy
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I agree with Clare here.
Also, I think when food is already high, channelling more food into a weak body part day won’t do much more, and if you were to really push with say a cheat meal, well then 9/10 you impact digestion, which carries it’s own issues.
<font face=”inherit”>When pushing I think spreading food increases out </font>throughout<font face=”inherit”> the day its best to ensure no one meal is a monumental task. </font>
<font face=”inherit”>Implement lantus when your blood glucose is </font>consistently<font face=”inherit”> averaging upward. </font>
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A superb back session yesterday to finish off my training cycle before moving into a deload next week. I should’ve taken a week off at the start of October, but with have Sicily booked – and there being no gyms where we stay – I thought it would be best to just take a week of then.
The forearm and bicep are feeling a lot better. Still twinging a little, but I was able to row a bit heavier this week thankfully!
With a week off and a bit more massage, I think it will be back in the game!
Rope cable pullovers – 2 sets, 12-15
Mag lat pulldowns – 1 set, 8-12, 1 set, 12-15
SA high-to-low pulldowns – 1 set, 8-12, 1 set, 12-15
Conventional T-bar rows – 1 sets, 8-12
Megamass linear t-bar rows – 1 set, 8-12, 1 set, 12-15
SA DB rows – 2 sets, 8-12
Prime pin-loaded rear peck deck – 3 sets, 12-15
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131 likes, 3 comments - amsmuscle on October 23, 2026: "Probably the best back session in about 6 weeks yesterday 🙌🏻 Right bicep & forearm are feeling so much better. It’s not back at full strength yet, but it’s getting … Continue reading
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An excellent push session today. I thought it might be a bit off due to my forearm still hurting, but it held up well. It was actually the left that was causing issues in pressing, not the right. . . so that’s fun.
I don’t usually train a Wednesday, but I’m trying to get the big sessions done and dusted before I fly to Sicily on Friday – weather pending.
Ricky went in hard on my arm again. I’ve been going to him for so long now that I know when he’s shifting a knot or a pain in 1 go.
Seated cuffed cable flys – 1 set 12-15, 2 sets, 12-15 – My forearm is still killing me, so I had to lighten the weight considerably for the 2 back-offs.
Standing iso-lateral cuffed Y raises – 1 set 12-15, 1 set 8-12, 1 set 15-20
–4s negative for all, no pause in the shortened on the 2nd back-off. Bringing arms just below parallel.
Prime iso incline PL chest press – 1 set 8-12, 1 12-15
– 4s negative, smooth concentric, not a powerful one, 1s pause in the lengthened.
Panatta pin-loaded side raises (gripless) – 1 set 12-15, 1 set 8-12, 1 set 15-20
Prime pin-loaded lateral raises – 1 set 12-15, 1 set 8-12, 1 set 15-20
– 4s negative for all
SA cuffed rear delt raises – 1 set 12-15, 1 set 8-12, 1 set 15-20
-4s negative for all, no pause in the shortened on the 2nd back-off.
Arsenal standing PL chest press – 1 set, 8-12, 1 set, 12-15
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I’m not going to lie, I felt terrible not training over the weekend, and Monday. Last week I only trained push, pull and arms due to feeling close to a flu type situation.
However, I banged out a quality leg session today at Muscle Hut – and filmed it for the YT channel too.
Paused seated leg curls – 1 set, 8-12
Cybex incline leg press – 1 set, 8-12 > feet 5 inches apart, heel slightly of the bottom of the plate.
Gymleco hack squat – 1 set, 8-12 > 4s negatives
Pin-loaded leg extensions – 1 set, 12-15
Walking lunges – 1 set, around 30 reps per leg
Looking forward to watching mate, enjoying your content 🙂[/quote]
Cheers mate! It should be up the 31st/1st as I’m away on holiday on Friday.
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I’m not going to lie, I felt terrible not training over the weekend, and Monday. Last week I only trained push, pull and arms due to feeling close to a flu type situation.
However, I banged out a quality leg session today at Muscle Hut – and filmed it for the YT channel too.
Paused seated leg curls – 1 set, 8-12
Cybex incline leg press – 1 set, 8-12 > feet 5 inches apart, heel slightly of the bottom of the plate.
Gymleco hack squat – 1 set, 8-12 > 4s negatives
Pin-loaded leg extensions – 1 set, 12-15
Walking lunges – 1 set, around 30 reps per leg
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Wake at 4am or 5am
Pre meals or prep M1 and train a 6am client
– I always prep for the day in the morning. I really don’t like prepping food at night unless it’s 100% necessary.
Clients 9:30am-1pm
Train at either 1pm or 3pm
Afternoon client (usually just 1)
Check-ins
Bed
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Agreed with the above, where the elbow can go is what you’re looking for in terms of grip.
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Today didn’t quite go to plan. My full intention was to train where I got back to Glasgow, but I decided not to as I had to get a tonne of life & work admin done. It was the right call, but it’s stressed me out, because I wanted to get a full week of training finished before I go on holiday on Friday for 6 nights. I won’t be training while I’m in Sicily – there are no good gyms that I know of anyway, plus I’ve not had proper time off since my prep.
I have been feel quite run down, and a bit broken, so this holiday is very much welcomed, but it is messing with my head a bit!
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What a great weekend, spending time at the TBJP British, and then through in Telford for the PCA British. I only had the 1 client with Josh competing in tall Junior BB – the standard of the juniors nowadays is incredible – and he walked away with the win. Junior BB means so much to me, as there’s so much nostalgia attached to it having come from the junior ranks myself.
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I ran 0.75mg of reta at its peak at 8 weeks out. I noticed it backed me up a lot when I’d do a high day, or multiple high days. The food would just sit in my gut for ages. From that point I pulled it to 0.5mg and that helped with the high days slightly, but I still noticed some issues with food sitting.
I removed it at 4 weeks out and loaded from 2 weeks out without any distress.
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A sketchy back session yesterday, but all in all improvement on the bicep rehab front.
I delicately trained my back for the first time since getting work done on my bicep and forearm. Last week the pain was a 9/10, sometimes a stabbing pain as I worked up to the end of the set. Yesterday, I’d say the pain was 6/10 but that only kicked in towards the end of the set, rather than from the very beginning.
Thinking back, I don’t think my forearm is ever not at least a 2/10 pain point. They tighten up so easily, and that’s always been the case. The first body part I had massage work done on was my forearms.
But, we’re getting there, the take home is that my forearms need work done every single week, something I’ve not been doing these past 3-4 months. Especially now with the amount of lateral raise and fly movements they’re getting, which also massively contribute to them tightening up.
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Nothing much to report from today. My guys who are going into the last shows for the team this year are looking spot on. Josh is looking mad, and made more interesting in the fact the PCA have split juniors into short and tall. I do’t think they’ve ever done that. Lisa is getting tighter by the day 4 weeks out from the Euro Masters in Milan and Alam is getting tighter by the day, and putting up with the horrendous setup I have him on.
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Just arrived at our cottage in the highlands for my brothers wedding. Tomorrow is going to be an absolute write off. I have brought meals to weddings before, on prep. There is no need to be 10/10 when you’re in a push phase. I’m not saying you have to pig out and drink like a fish, but let your hair down and enjoy it. My other half and I will get a walk in the morning, and I’ll get 2 meals in the morning, but other than that, it’s party time!
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On a movement you feel the most;
1. Use a 5-6 second eccentric
2. Pause on the stretch for 2 seconds
3. Pause in the shortened position for 2 seconds
4. Use a weight that you can achieve maximal range. For a seated calve raise, I don’t feel I need more than a 20kg plate
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Another solo session today, but I’m starting to notice a vast improvement in the connection with my shoulders. Before, the connection with my shoulders while training was no more than a 5/10, so to now be able to connect with them is paying dividends visually.
Lying cuffed Y raises – 1 set, 12-15, 1 set, 8-12, 1 set, 15-20,
– 4s negative for all, no pause in the shortened on the 2nd back-off. Bringing arms just below parallel.
Standing cuffed cable flys – 1 set, 12-15, 1 set, 8-12, 1 set, 15-20,
– 4s negative for all, 1s pause in the lengthened, no pause in the shortened on the 2nd back-off.
Seated DB lateral raises – 3 ses, 12-15
– 4s negative, smooth concentric, not a powerful one, 1s pause in the lengthened.
HS iso-lateral incline PL chest press – 1 set, 8-10, 1 set, 12-15
– 4s negative, smooth concentric, not a powerful one, 1s pause in the lengthened.
SA d-handle lateral raises – 1 set, 12-15, 1 set, 8-12, 1 set, 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} – 1 set, 12-15, 1 set, 8-12, 1 set, 15-20
– 4s negative for all, no pause in the shortened on the 2nd back-off.
Prime iso-lateral flat PL chest press – 1 set, 8-10, 1 set, 12-15
– 4s negative, smooth concentric, not a powerful one, 1s pause in the lengthened.
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