[Andy]

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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[Andy]

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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[Andy]

A superb day at the Scotland’s Elite Coaching Masterclass where I was asked to do a presentation on the coaching demographics. I felt I just rambled on and on, but those who attended seem to like it.

I don’t mind public speaking – assuming it is something Im clued up on.

It was great to get the perspectives from other top coaches and how they conduct themselves in the business space, as well as the coaching one.

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[Andy]

A great back day today – despite it being a Saturday {for those who don’t know, I hate training at the weekends}

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

SA DB rows – 2 sets, 6-12

– Using a 4s negative with every rep

Chest supported t-bar rows – 2 sets, 8-12 followed by a triple drop set

RDLs – 1 set, 5-9, 1 back-off, 9-12

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[Andy]

Shoulders yesterday, and another great one at that. Last weeks was a bit mellow as I was still ruined from the weekend’s travel, but this one was great. I threw in some close grip BB press for no other reason than a bit of fun. I swapped out the SM for DB shoulder press for the exact same reason. . .

Small incline Y raises – 1 set, 8-12, 2 sets, 12-15

– Reps performed with a pause in the lengthened portion for the back-off sets

Prime rear peck deck – 3 sets, 15-20 + double drop set

High incline DB shoulder press – 1 set, 8-12 + triple drop set

Close grip BB press – 1 set, 8-12, 2 back-off sets 12-15

– I didn’t take any of the sets to failure, just 1 short. As much as I love close grip pressing, I am wary of my shoulder so taking the set to the point where I need a spot/forced rep isn’t wise (for me).

HS PL machine side raises – 1 set, 12-15 + double drop set

Overhead rope cable extensions – 3 sets, 12-15

Straight-bar ex SS rope cable ex – 3 sets, 12-15

Across the body cable tricep extension – 3 sets, 12-15

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[Andy]

I have felt a bit out of sorts these past few days, I do not know why, I just feel a bit out of rhythm. I have still managed to tick every box – bar sleep – but still feel a bit out of body just now. I think because I have had such a chaotic yet productive October across numerous fronts, I feel like I just need a good spell of down time to re-adjust.

Anyway, shoulders tomorrow, and my videographer has messaged me to tell me my latest training video will be sent over soon, so that is always an exciting time of the month!

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[Andy]

Running 3 compounds across the same load as 2 would be superior in my opinion, as you’re gaining the benefits of all 3, yet running them slightly lower which would be help mitigate side effects – assuming you’re running say 1g total

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[Andy]

Maybe it’s me, but I’m still not quite sure what you’re asking. You can peak/coach someone who is doing a PCA first timer show to the same precision as someone stepping on an IFBB Pro stage (which isn’t something I’ve done personally). Is it warranted for the first timer, maybe not, but a good coach’s attention to detail (should) apply no matter the level. The stakes are higher at the pro level in terms of money and exposure, so a high level coach may knowingly or unknowingly put more work/time into the peak.

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[Andy]

All I wanted to do was chill out today, but as per usual, it’s 8pm and I feel like I haven’t sat down or had a moment to myself. . .

I’m going to be doing an at home sleep assessment for sleep apnea. I don’t think I have it, I don’t snore, and I feel well rested between 6-8 hours, however, my coach wants me to look into it as he thinks that there’s no way at my weight (285 -290) that I don’t have it.

I am interested in seeing what the results are, but I am not a fan of sleep with a Darth Vader mask on as I’m such a light sleeper, and will probably rip it off.

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[Andy]

Some of what you’re feeling will be down to inflammation, and chronic soreness from training. However, any tightness, niggles and pains will also need massage work to iron them out. A chronically tight muscle won’t loosen off with 1 week off.

The combination of a week off with some massage work would be a good place to start and/or consider.

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[Andy]

Nothing much to report from yesterday, I spent all day at my brother’s graduation. I didn’t have to bring meals or anything as the ceremony started at 11:00 and finished at 13:00 so I just had to drive home and get my meals in (the joys of only living a few miles from the city centre).

The celebratory meal was at a tapas place, it was all right, nothing to write home about, even though I had told my brother where’s best to eat in Glasgow. . .

I did have 2 drinks yesterday, 1 large glass of red wine with the meal, and the gayest cocktail you’ve ever seen at a sports bar of all places.

I feel drinking is something no one really talks about in the BB world.

I will have 3-4 blow outs a year, big nights out where a week long recovery is needed, but it never impacts my training or eating.

I may have a glass of wine once every month or 2 months.

Although being Scottish, I’m not fussed about it. If someone told me I could never drink again, I couldn’t care less.

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[Andy]

Shoulders smashed yesterday. I overshot with the SM press. I managed 4pps last week for 5 without an assist, however this week, I got 4 with 1 assist. FAR too low for my liking, and it felt off from the get go. I done a back-off set with a double drop to compensate (I usually only do 1 working set for shoulder press).

Small incline Y raises – 1 set, 8-12, 2 sets, 12-15

– Reps performed with a pause in the lengthened portion for the back-off sets

Prime rear peck deck – 3 sets, 15-20 + double drop set

High incline SM shoulder press – 1 set, 8-12, 1 back-off set, 8-12

– The working set didn’t go to plan at all.

HS PL machine side raises – 1 set, 12-15 + double drop set

Back supported cable flys – 1 set, 8-12, 2 sets, 12-15

– Reps performed with a pause in the lengthened portion for the back-off sets

Overhead rope cable extensions – 3 sets, 12-15

Straight-bar ex SS rope cable ex – 3 sets, 12-15

Across the body cable tricep extension – 3 sets, 12-15

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[Andy]

A productive NTD yesterday as my physio is off on holiday, so I didn’t lose 2 hours out of my day driving over to his on the other side of Glasgow.

I still don’t feel like I’ve caught up with sleep yet from the weekend, hopefully this weekend will see me right.

Shoulders today which I am very much looking forward to.

I should in the next few weeks have solidified my prep starting routine/diary. It’s not far off what I do just now, but I’ll pencil in posing, more ab work, things like that so that I do them every day.

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[Andy]

Hi Andy did you have to use an AI on that cycle?

Nope, I’ve never used an AI in offseason. I don’t get much in the way of estro sides

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[Andy]

I’m approaching the end of this push phase/cycle, so I thought I’d lay out where I ended up PED wise. Total load is 2.2g which is the highest I’ve ever been to. The cycle length was 23 weeks in total, tapering up through those 23 weeks.

Test E – 1000mg/week

NPP – 600mg/week

– I felt surprisingly good on this

Mast P – 600mg/week

– This has only been in the past 3 weeks as I couldn’t be bothered sourcing primo

GH – 8IU (pre-bed)

T4 – 100mcg/day

Lantus – 20IU/day

Humalog – 10IU pre-workout

I felt great on this, BP did rise to around 145-155/75-80, but this was only towards the end of the push. Skin has never been better, I think I’ve had 3 spots in those 23 weeks.

As of next week I’m going to pull back slightly to the following for 10 weeks;

Test E – 325mg/week – I’ll drop this further as the weeks go on

GH – 2IU (pre-bed)

Hi Andy, how do you split insulin lantus in training and rest day ?

How much time pre wo you take 10 ui humalog ? Which amount of carbs pre e and intra wo?[/quote]

Hi mate,

I take my entire lantus dose first thing in the morning every day. I take my pre workout humalog 1 hour – 45 minutes before I train with me pre meal (150g carbs). My intra is 50g of carbs.

[/quote]
Thx!

45/60 min pre wo you do a solid meal or cor with iso?[/quote]

My pre meal is usually;

200g – 2% turkey breast mince

150g – White jasmine rice

200g – Pineapple

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