Andy
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I didn’t get to use the standing chest press with push (shoulders) yesterday. It’s been a while since I’ve been excited to use a piece of kit. The session itself was superb. I lost a rep on my working set for shoulder press but the DB was sitting in my palm wrong the whole time.
I’ve just finished up my posing practice (6 rounds) and I think I look leaner for sure. Usual check-in with Nick tomorrow and then we’ll take it from there.
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 DB shoulder press – 1 set, 8-12, 1 back-off set, 12-15
Close grip BB press – 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
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Agreed with all of the above, 60-90 to minutes before
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I weighed in at 271.2 yesterday which was a 2lbs drop from Saturday’s check-in (or 3lbs across 10 days). With that level of loss, I’d probably see a high day being put in, however, while doing my posing rounds, I decided that a high day wasn’t needed. I get a pump after 1 round of posing and that’s only with 1L of water in me, so if everything is firing relatively well, and I can see my fullness in the mirror then there’s no need to bump food just yet.
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Yesterday’s leg session was another good one, up across the board. It was on of those ones whereas I was warming up I knew that I was going to have to bump the loading numbers up a touch. I felt bad when I told my training partner to load more weight onto the leg extension and he ended up tweaking his knee, the death stare he gave me when he done it will live with me forever. . .
Anyway, my session was class. . .
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
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If you HAVE to add butter, pick one with that has high omega 3 & 6, however, in terms of micronutrients, you’re best sticking to other, more widely used fats.
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It would be easier to determine what you should do next if you sent in a couple of photos, however, 20kg in 14 weeks is a lot, there will undoubtedly be fat gain there, I’d scale things back and clean up the physique
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A perfect push (chest) session yesterday once again. A few numbers up across the session itself. My 2 pressing numbers haven’t changed in weeks, but now is not the time to swap exercises in and out – in my opinion.
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
Prime flat PL press – 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
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Nothing out of the ordinary with yesterday’s check-in, down 1.5lbs. As I mentioned previously, we ran 2 high days last Sunday and Monday due to the amount of weight I dropped, as well being a touch flat. However, Nick and I decided that we didn’t need to do that this time around, so we’re going to run things until Tuesday or Wednesday and decide from there.
Every prep is different, I’m not used to seeing myself in this condition this far out, or being as full as I am with this condition, so that’s cool!
A great check-in countered the shit result from the Scotland-Italy game. . .
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Agreed with Sas, one particular lab gave me PIP no matter the compound/ester. I switched to another about 18 months ago and I’ve had zero issues with PIP since.
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Another productive push (shoulder) session yesterday which was also captured on camera for YT. I managed to nudge up both my presses which is rare for me – it’s usually one or the other.
Checking in with Nick tomorrow, I can’t wait to see how my physique looks
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 DB shoulder press – 1 set, 8-12, 1 back-off set, 12-15
Arsenal standing tricep press – 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
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I don’t think it can get much more sensible than that mate. That initial weight increase per week is fine, but there will be weeks where it doesn’t move so don’t feel you need to jump the gun from a purely scales point of view. If you like what you see in the mirror then continue to monitor things as you plan to do, just don’t feel obligated to add food if there’s no scale budge.
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A VERY chilled NTD yesterday, I was supposed to take my other half to an appointment, so I cancelled my massage with Ricky, it turns out she decided to cancel her appointment so I was left with a pretty empty afternoon – which is very rare as going to my massage is a 2 hour round trip with perfect traffic.
I managed to get a mid afternoon nap which was class!
It’s odd to see visual change almost every day just now, I’m usually still in the flat and fat stage at 15 weeks out.
Excited for the rest of the week!
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Try making your own “mass gainer” or high calorie shake;
30g – 45g – Iso Pro
100g – Powdered oats
100g – Banana
20g – Natural honey
30g – Coconut oil (I find nut butters go a bit weird in shakes if they’re left too long)
Something like that. Blend it and stick it into a 1L shaker
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Another excellent leg day yesterday and with a little more carbs going in Sunday & Monday, I was able to crank up the numbers a bit with a few of my lifts.
I’ve just uploaded a leg day to my Youtube channel, this is pretty much set the set routine I’ve been running for some time now, just not in my usual gym.
https://youtu.be/tE3njCorauw?si=0fp6sNPwHnUgv6OA
Cybex seated leg curls – 1 set, 8-12
– Each rep is paused in the stretch
Leg extensions – 1 set, 8-12 + quadruple drop set
Pendulum squat – 1 sets, 8-12
Horizontal leg press – 1 set, 8-12
Prime lying leg curls – 1 sets, 12-15 + 1 forced negative
Seated calve raises – 3 sets, 15-20
New numbers across the board as well so delighted with that!
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Agreed with the boys, I wouldn’t run primo with EQ in play, I may differ slightly and run test a bit higher than that, maybe a 2:1:1 ratio, but that’s just me
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