[Andy]

Checked in with Nick yesterday at 269.4, so a 2lb drop from last Saturday. The visuals are looking tighter as well, however, we’ve decided to up the pace a bit more and push for a faster rate of visual progression, so we’ve dropped the carbs by another 15%.

I’ll be running a high day today (non-training day 750g) and a high day tomorrow (training day 1000g).

Instagram - amsmuscle
Youtube - AMS Muscle
Tik Tok - amsmuscle

[Andy]

Agree with Kuba!

Instagram - amsmuscle
Youtube - AMS Muscle
Tik Tok - amsmuscle

[Andy]

A perfect back session yesterday, everything clicked. Last week I pulled a working set out of the SA DB row, but this week I swapped the order of PL low row with DB, so the working set was thus removed from the low row. We start training at 12 (usually 1) so I had a lot more time on my hands in the afternoon than I usually do so I decided to do Saturday’s set cardio PWO, this means I can have a proper chilled day today.

Posing rounds is now up at 7 rounds first thing – that extra round feels like an extra 30 minutes of cardio. . .

Rope pullovers – 3 sets, 12-15

MAG grip lat pulldowns – 1 set, 8-12, 1 cluster set

T-bar rows – 1 sets, 8-12, 1 set, 12-15

Chest supported t-bar rows – 1 set, 8-12, 1 set, 12-15 + double dropset

SA DB row – 2 sets, 8-12

HS iso-lateral PL low row – 1 sets, 8-12

RDL – 1 sets, 5-9

Instagram - amsmuscle
Youtube - AMS Muscle
Tik Tok - amsmuscle

[Andy]

I personally just wouldn’t run NPP if this is what you’re noticing. Some compounds are just a no go for some people. Granted you notice good results, but at what cost?

Instagram - amsmuscle
Youtube - AMS Muscle
Tik Tok - amsmuscle

[Andy]

A solo push (shoulder) session yesterday, so I swapped out the high incline DB press for a high incline SM. My training partner doesn’t lift the DBs for me, he has his hands behind my elbows when I load them just to make sure the elbow/arm/shoulder doesn’t kick. I have loaded the weight I used by myself before, but it just takes away that worry/stress.

Lying cuffed Y lateral raise – 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, 12-15 + double drop set

High incline SM shoulder press – 1 set, 8-12, 1 back-off set, 12-15

Prime small incline PL press (we swapped in the standing chest press on Monday) – 1 set, 8-12, 1 back-off, 12-15

Prime pin-loaded lateral raises – 2 sets, 12-15 + double drop set

Standing cable flys – 1 set, 8-12

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

Instagram - amsmuscle
Youtube - AMS Muscle
Tik Tok - amsmuscle

[Andy]

You can still reverse slowly and hold onto composition, that way you’re slotting more food into your setup allowing you to also progressively push training up within the cruise. Once it’s time to “push” then your composition and food will already be in a good spot where you can then add PEDs or push food further

Instagram - amsmuscle
Youtube - AMS Muscle
Tik Tok - amsmuscle

[Andy]

A pretty uneventful NTD yesterday. I was back into see Ricky after a 3 week hiatus, I already feel back to 100% and niggle free. Hunger was through the roof yesterday, but I love feeling like that, where you feel like a black hole is forming in your stomach.

Off the back of my midweek check-in with Nick, no changes were made, which was to be expected given how much I’m coming in on a daily basis.

My other half took photos of me during my posing practice – my kitchen lighting is very complimentary – which I was delighted with.

https://www.instagram.com/p/DU5CXI7jS6x/?img_index=1

Instagram - amsmuscle
Youtube - AMS Muscle
Tik Tok - amsmuscle

[Andy]

100% GH. Like Kuba said, a few of them do have some benefits, but always GH if you can afford it.

Instagram - amsmuscle
Youtube - AMS Muscle
Tik Tok - amsmuscle

[Andy]

I feel I’m stuck on repeat when it comes to my leg days, but once again. . . it was another incredible session. A few numbers shifted in the right direction. There was only 2 of us instead of 3, as Chris was busy with work, and we made the mistake of not quite accounting for the 3 man rest periods.

Cybex seated leg curls – 1 set, 8-12, 1 back-off set, 12-15

– Each rep is paused in the stretch

Leg extensions – 1 set, 8-12 + quadruple drop set

Horizontal leg press – 1 set, 8-12, 1 set, 12-15

Pendulum squat – 1 sets, 8-12, 1 cluster set (4×4)

Prime lying leg curls – 1 sets, 12-15 + 1 forced negative

Seated calve raises – 3 sets, 15-20

Instagram - amsmuscle
Youtube - AMS Muscle
Tik Tok - amsmuscle

[Andy]

If I could go back to being 17 I’d hire a coach. As much as I loved training and learning, I doubted myself a lot if what I was doing was correct, so it would have saved me time from changing things almost on a weekly basis.

Like Clare said though, it’s important to learn and try things. Bodybuilding is fascinating, and that’s something I think all of the TBJP team agree on. As much as I may have saved time, I also learned what doesn’t work for me, and who’s to say a coach’s method agrees with you.

Also, please don’t worry about PEDs for a very long time.

Instagram - amsmuscle
Youtube - AMS Muscle
Tik Tok - amsmuscle

[Andy]

A few adjustments to PEDs that I never mentioned with Saturday’s post;

– NPP dropped from 500mg – 200mg per week.

– Mast P (P simply because I’m pinning daily, and it’s been on my shelf laughing at me for over a year) increased to 500mg (replacing the NPP load).

– SLU added at 200mg/day (AM)

As for yesterday’s session, it was bang on.<b style=”font-family: inherit; font-size: inherit;”>Seated cuffed cable flys – 1 working set, 8-12, 1 back-off sets, 12-15

– Back-off sets paused

Incline DB press – 1 working set, 8-12, 1 back-off set, 12-15

– Back-off set paused

Arsenal PL chest press (since we didn’t do it on Thursday) – 1 working set, 8-12, 1 back-off + double drop set

Prime peck deck – 1 working sets, 12-15

– Torque set to 2

Prime rear peck deck – 3 working sets, 15-20

– Torques set to 2

SA cable side raises – 2 working sets, 12-15

Standing EZ-bar curls – 3 working sets, 12-15 + double drop

SA DB concentration curls – 2 sets, 12-15

Standing EZ-bar cable curls – 2 sets, 12-15

Instagram - amsmuscle
Youtube - AMS Muscle
Tik Tok - amsmuscle

[Andy]

Over the weekend (both non-training days), we ran 650g of carbs both days. This may not seem like much, but I wasn’t flat, nor had training taken a hit (other than removing a set from back). With the reta in at 0.5mg/week I’m staying fuller for much longer. Whereas in previous preps I’d run 2-3 days of 1000g of carbs and it wouldn’t quite stick, even with additional fats and/or cheats. Granted, I’m still a million miles away from stage condition, but it’s interesting nonetheless.

Instagram - amsmuscle
Youtube - AMS Muscle
Tik Tok - amsmuscle

[Andy]

100% drop it out. Nothing is ever worth ruining your digestion.

Instagram - amsmuscle
Youtube - AMS Muscle
Tik Tok - amsmuscle

[Andy]

I’ve tired this too, but I preferred quads in the PM because I had more food in me. My AM hamstring session was very short too;

Adductor – 2 sets

Seated leg curls – 2 sets + dropset

Lying leg curls – 2 sets

SL curls – 1 set

Abs

This was enough but not so much so that it impacted quads at night.

I only done this due to my work at the time, I don’t think I’d ever choose to do it if I had time

Instagram - amsmuscle
Youtube - AMS Muscle
Tik Tok - amsmuscle

[Andy]

I checked in with Nick yesterday, and we saw a 1.5lbs drop in bodyweight from the previous weekend. We both agreed that the look didn’t merit a food drop, but we have add SLU into the mix at 200mcg/day (first thing). I’ve never used SLU so it will be interesting to see how things unfold.

We’re now checking in twice a week, so that should keep us on top of everything and allow us to make changes relatively quickly.

Instagram - amsmuscle
Youtube - AMS Muscle
Tik Tok - amsmuscle