Andy
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Pretty much the same setup for chest yesterday, however, I didnt want to do incline SM again, so I went with DBs, however, I was wary of the loading as my training partner was off again.
Seated cuffed cable flys – 1 working set, 8-12, 2 back-off sets, 12-15
– Both back-off sets paused
Incline DB press – 1 working set, 8-12, 1 back-off set, 12-15
– Back-off set paused
Prime incline PL press – 1 working set, 8-12, 1 cluster set
Prime peck deck – 1 working sets, 12-15
– Torque set to 3
Prime rear peck deck – 3 working sets, 15-20
– Torques set to 2
Panatta pin-loaded side raises – 3 working sets, 12-15
Standing EZ-bar curls – 3 working sets, 12-15 + double drop
SA DB concentration curls – 3 sets, 12-15
Standing EZ-bar cable curls – 2 sets, 12-15
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Chilled day yesterday, it was one of those ones where I have to think, what did I do yesterday?
My Mrs and I went to a light show in Glasgows west end which was nice, and an easy way to get my steps up. I swapped my last meal for fajitas, they were shite, hit my cal/macro target for that meal at least.
I am expecting a solid week of training this week!
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It is common to feel like that nowadays in the fitness/bodybuilding world. Trust me, there are people who have been doing this a long time who still feel the same way.
Diet wise, 1g of protein per lbs, 30% of protein value from fat, and then start say 1.2g of carbs per lbs. Use foods you enjoy/semi enjoy. Drink as much water as you can/need.
Training wise, do a little trial and error, that is the fun part of BB. Who cares what studies say, who cares what an influencer (or any of us for that matter) says. You are NEVER going to do something training wise that everyone agrees with, and even if they don’t, so long as YOU are seeing progress that is what matters.
I love super high volume for shoulders, I love super low volume for legs, and that has been figured out via trial and error, listening to BBs with more experience than me, and then coming to my own conclusions.
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Agree with Jordan. I personally would lean more towards more primo.
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A great NTD yesterday with a trip of to Edinburgh for the Scotland/All Blacks game. I have brought meals with me to games in the past, but the food you can get at Murrayfield is brilliant, so calories were all matched, and then a meal out in Edinburgh after, so I subbed out 2 meals for those meals.
Check-in with Nick as well, and I have dropped 4lbs down to 282.8 and that is with everything at 10/10. Im not hung up on that drop, as that is 3 weeks into this health phase. I am delighted with how I look in the back double bicep.
I am expecting a big week this week, despite it being a very busy week next week!
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A pretty bog standard back day yesterday. I say bog standard but I think the setup and style I have been hitting my back with for the past year has brought a new level of 3D to it. Today’s check-in shots from the back are my favourite ever from off season.
Rope pullovers – 3 sets, 12-15 reps
D-handles lat pulldowns – 1 set, 8-12, 2 back-off, 12-15
Conventional t-bar rows – 1 set, 8-12, 2 back-off, 12-15
Chest supported t-bar rows – 2 sets, 8-12 followed by a triple drop set
SA DB rows – 2 sets, 6-12
– Using a 4s negative with every rep
RDLs – 1 set, 5-9, 1 back-off, 9-12
I think I am quite fortunate that I can get my back to grow using free weight exercises I love to do, rather than having to resort to exercises that are arguably more accurate, but which I don’t enjoy.
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I would have a squatting movement in there personally, but like James said, if you are seeing progression, and you’re enjoying it then keep pushing!
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A very tame NTD yesterday. I had all 3 of my morning clients cancel – well in advance though – so I had a lie in (6:30) and then caught up with coaching admin but also life/property admin I have been actively trying to avoid. . . but with it all done and dusted I slept brilliantly last night, where I slept through to my alarm. I don’t think I have done that in the past 5 years.
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I cant see any photos either, but knees in line with hips is where I take my ROM. As Oscar said, if you can get your feet positioned low enough on that plate to ensure maximum knee flexion then the lower the better.
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As Kerry said, it would be good to see a comparison and to see the progress for ourselves. If your gut is 100% wanting to compete then do it, if it still doesn’t feel right to you then take a little more time. I am sure everyone on here will tell you they have done a prep/diet that their mind wasn’t 100% committed to – I certainly do. Preps are hard enough when you are 100% all guns blazing, let alone if you’re unsure if it is something you want to do.
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Not a whole lot of difference in yesterdays chest session compared to the usually, other than my training partner being off, and there was no one in the gym I trust to help me load DBs, so I swapped my incline DB press out for the SM.
Chris doesn’t lift the DBs for me, he places his hands behind my elbows when I am kicking the DBs back so that my arm doesn’t got the wrong way, I will then press them from there.
Seated cuffed cable flys – 1 working set, 8-12, 2 back-off sets, 12-15
– Both back-off sets paused
Incline SM press – 1 working set, 8-12, 1 back-off set, 12-15
– Back-off set paused
Prime incline PL press – 1 working set, 8-12, 1 cluster set
Prime peck deck – 1 working sets, 12-15
– Torque set to 3
Prime rear peck deck – 3 working sets, 15-20
– Torques set to 2
Panatta pin-loaded side raises – 3 working sets, 12-15
Standing EZ-bar curls – 3 working sets, 12-15 + double drop
SA DB concentration curls – 3 sets, 12-15
Standing EZ-bar cable curls – 2 sets, 12-15
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I think you need to be a little more specific to get opinions. I will always take compounds to concentric failure, and for say with 75% of isolation movements I will go to 1 RIR, but do 3-4 sets. It just depends on the movement, and that is speaking very generally.
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A touch more volume for leg yesterday, pyramiding up to a top set. In order to scale the loading back a touch, we were both still just as ruined. . .
Prime lying leg curls – 2 sets, 12-15, 1 top set, 8-12 + double dropset
Prime PL leg ex – 2 sets, 12-15, 1 top set, 12-15 + triple drop
Arsenal Hack squat – 2 set, 8-12, 1 top set set, 8-12 + triple drop
Pendulum squat – 2 sets, 8-12, 1 top set, 8-12
Cybex seated leg curls – 1 set, 15, 1 top set, 12-15
Seated calve raises – 3 sets, 15-20
The pump was bonkers!
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Another thing that has been around for ages doing the rounds on socials. Love what Jordan said there.
I am the same as Hilly, I only recommend beef iso for those who can’t stomach whey or vegan powders.
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Hilly smashed it there. When anything that isn’t calorie related is reported to increase body fat, always look into to why/how. It always comes back to calories (specifically over eating them haha).
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