Andy
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Push 1 ticked off for the week. Another productive one, I’m still adjusting movements, and tweaking tempos here and there, but the push sessions are coming together now. I am tracking everything, but I’m not obsessed with making numbers move.
PUSH 1
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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I didn’t check-in with Nick yesterday, I wanted to give myself – and Nick – a break from looking at my physique in that way. I did check my weight however, and I was 261. The same weight I was last Sunday the morning of Empro so a successful week navigating food post show. I have found that when I tick off the first week, it’s relatively plain sailing from that point.
I added 50g of carbs to my TD plan, but not my NTD.
This week is going to be a very busy one in terms of PT, but I’m very excited to get back into my PT routine. Tomorrow is an all day one in the gym, but I wouldn’t have it any other way.
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1. I personally would use 1 compound assuming you’re controlling E2. 250mg is relatively well tolerated though.
2. To look good for your wedding, this is plenty.
3. I always ask clients to get a thyroid panel done to determine if thyroid supplementation is needed, assuming your timeframe, and less of a “peaking” consideration, I’d consider the T3/T4 however, I wouldn’t say it’s needed.
4. Run 250IU of HCG 3x per week, and then a full pregnancy protocol.
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Everyone has nailed the nail on the head here. Don’t overthink, a textbook “optimal” is not always a real life optimal.
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Arm day Saturdays are back! They’re back – for now – for a few reasons;
1. They’re fun, and I just want to have a bit of fun when I come into the gym, I’m always like this post show.
2. I thought I had good arms until I saw some of the monsters from this season, I’d like to see a lot more separation and thickness in them.
Standing EZ-bar curls – 3 sets, 15
Overhead rope cable extensions – 3 sets, 15
DB curl variation – 3 sets, 15
> Seated alternating hammer curls
Triceps SS/ – 3 sets, 15
SA d-handle cable curls – 2 sets, 15
SA cuffed cable extensions – 3 sets, 15
It may not look like much, but rest periods were no more than 45s and I was using a 4-1-1-2 tempo throughout.
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BB’ing and fitness will always be impacted by trends, it only takes 1 or 2 people to do a certain exercise, use a certain drug, eat a certain food for many to sit and copy it. See if a trend is up to scratch and research these “trends” for yourself.
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A decent back session today. Not much has changed with it compared to the one I was doing prior. The volume is still low, I’m not ready to put it up just yet.
Back
Vulcan grip cable pullovers – 2 sets, 12-15
HS iso SA pulldowns – 1 set, 8-12
High-to-low cable pulldowns – 2 sets, 8-12
– Leaning into the working side a lot, in order to pinch the lower lat.
Conventional t-bar rows – 1 set, 8-12
Megamass chest supported rows – 2 sets, 8-12
– Neutral handles
SA DB rows – 1 set, 8-12
– It should have been 2 sets, but I was ruined by this point.
Romanian chair straight leg raises – 3 sets, AMRAP
Decline bench crunches – 3 sets, AMRAP
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Agreed with everyone here mate, I hope you get it sorted!
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Push 2 squared away today, and it was really good one at that. It’s not that much different from push 1, other than a few exercise tweaks.
PUSH 2
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.
<b style=”font-family: inherit; font-size: inherit;”>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.
Cybex iso-lateral ‘PL 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.
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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Agree with the guys above. If a doctor said the joint is pristine, it’s not drugs you need, it’s physio/massage work, mobility work and stretching. Shoulders are a minefield due to the amount of directions/planes you can work them in.
What specific pain do you feel in presses? Is it a pinching sensation in the lock out? Is it pain through what feels like the rear delt in the lengthened position? Is it a grinding sensation in the joint like the joint is full of gravel?
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Well that’s the season over, and what a season it’s been!
When I started my offseason in September 2024 I set the goal of competing in 3 shows and making the top 10 in 1 of them. Luckily for me, I made top 10 in all 3. The 10th at the Empro is the one I’m most proud of as I turned pro on that stage in 2024, so it meant a lot to be up there again and improved from my pro card look.
The purpose of this season was to see if I have the potential to take my competitive career further into the pro league, and based off of the feedback I’ve received, I think that’s doable. I am bit of a realist, so if I felt the pro league was going to be a “waste of time” then I’d be honest with myself and step back.
Like I’ve said before, bodybuilding has given me a life I could never have imagined, so anything after this point is a bonus.
I know I’m motivated because I’ve already eyed up what I’m doing next year.
The plan is to compete next October/November and do the same thing I did this year – pick 3 shows and eye up others if it’s worth it.
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1 day out Empro Classic
We’re expecting to load 1000g of carbs today. We put 1/4 diazide in post M3, and depending on the look, another 1/4 with M6 pre-bed.
50mg of superdrol went in pre-workout today, slightly earlier to give it more time to do it’s thing (4 hours)
Carbs have been kept to;
White jasmine rice – I used a lot more rice for Cali, but in an attempt to keep stomach volume minimal, I’ve used more in the way of honey, fruits and rice cakes – a few strawberry cheesecake muffins too. I’m never eating a muffin ever again after this prep!
Rice cakes
Honey
Dates
Banana
Pineapple – for the digestion benefits rather than carb content
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2 days out yesterday and registration ticked off too! The Empro registration experience is probably the coolest one I’ve been to.
The look continues to get better and better, and today (Saturday) I’ve woken up even drier and fuller than 2 days out.
I’m going to train today, I don’t usually at 1 day out, however registration is done, and tan is on the day. Usually I lose a good bit of weight at these when they’re combined as I don’t really eat or drink for 3-4 hours.
I’m excited to see the PWO look though, I feel it’s going to be a career best!
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3 days out signed off. A great arm session at Titan today, I’m very happy with the look, I just need to bump fullness up a notch and I’ll be in a great spot I’d say.
CHO = 750g
FAT – This has varied depending on the meals/times/bodyweight. 20g M1/4/6, and just trace for the other 3.
SALT = 2g per meal
SUPPS = Wins/var pulled, trialled 50mg of superdrol pre, I was very happy with the immediate bump in fullness. The wins was definitely giving me stomach issues. Nothing horrendous, but certainly noticeable. For instance, I’ve had 750g of carbs and I can still vacuum.
TRAINING – Arms/light quads/light glutes. For each show I’ve put a good bit of blood into my quads and glutes, it definitely forces more detail to the skin.
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On top of the above, avoid all pinning of your glutes. Rotate as many sites as humanly possible.
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