[Andy]

A superb push session yesterday. I’ll be slowly transitioning back to the training plan, now that I’ve had a good bit of time away from following a plan rep for rep.

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

HS iso PL shoulder press – 1 set, 8-12 + triple drop set with lengthened negatives

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

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 – 2 sets, 12-15

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[Andy]

It’s either or for me with “mast or an AI”, but like Ryan said, there’s no need for them to be together. I like the primo/mast combo like Hilly mentioned too, that’s personally what I would be doing, and have done.

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[Andy]

Agreed with all, you’re fine to come off from a 25mcg dose

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[Andy]

A superb leg session yesterday. Slightly lower volume again, but that’s what felt right warming up for the session – as per the intuitive style we’ve been using for a while now.

Prime lying leg curls – 1 sets, 8-12 + double drop

Prime leg ex – 1 sets, 8-15 + quadruple drop

Hack squat – 1 set, 8-12

Pendulum squat – 1 set, 8-12

– Yes, 2 squats in the same session, however the pendulum to me gives me the same feeling as a hip/horizontal leg press, with out the lower back oddly enough.

<b style=”font-family: inherit; font-size: inherit;”>Seated leg curls – 1 sets, 12-15

Seated PL calve raises – 3 sets, 20

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[Andy]

I agree with Nath here, I’d go for a 50/50 split of anavar and winstrol, as I tend to see performance benefits from anavar, and winstrol for a slightly harder/drier

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[Andy]

Hi Andy, noticed from your IG vids that you use a belt on certain movements. Wondered when you would recommend using it

Hi Graeme, yeah, anything that I’m bent over, any hinge, and heavy squatting movement I’ll wear a belt for the working set and/or the back-off. I can brace more on these movements, and it maybe empirical, but I don’t feel I have thick obliques from using a belt over the years, whereas I feel some guys have thickened their waists more rapidly by never using a belt.

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[Andy]

Nothing of note from yesterday’s NTD. My other half rightly pointed out that I’m probably feeling more tired despite the perfect sleep due to the up and down emotions of the week, and now that the funeral was out of the way, my body just melted a little bit.

One thing I’ve been doing on a Sunday is getting up at 7am, but that means I need to keep 2 hours between meals, which in the off season isn’t ideal. I don’t have 0 appetite, but I could easily go 4 hours between meals. However, it gives me more time in bed, 9+ hours, so that’s a win, and I can just suck up the appetite issue.

I went for a walk first thing instead of going on the bike as it was an incredible morning, and I don’t want to waste days like that as it will soon be eternal winter in like 3 weeks. . .

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[Andy]

I’d add in another set of adductor until you can get a pin extender and then go back to the 1 set using a greater load

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[Andy]

The past 2 days have been decent, I trained back yesterday due to not being able to train on Friday due to a funeral, and having to drive a total of 6 hours.

I checked in with Nick yesterday and we’re both really happy with the look. I’m 2lbs down from last week, but I’ve usually trained back the day before, so that will definitely be having an influence there.

I’m spotting small incremental changes to the look each week, and I don’t appear to be gaining body fat, so it’s all looking good.

Training will continue to be intuitive, as I’m really enjoying knowing that I might be doing something slightly different in the session, rather than relying on a logbook, or fixed training programme.

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[Andy]

Another excellent outing today with shoulder bias push. I think almost everyone who’s been doing this long enough is finally tuned in with their body, and know when something is, or isn’t working. There’s 1 thing I notice immediately when I add it in, and that’s pre-workout insulin. Like with any PED, it’s not a miracle worker, but it definitely gives me that extra wee bit performance wise.

Lying cuffed Y raises – 3 sets – 12-15 + rest pause

Rear delt cuffed raises – 3 sets – 15-20.

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

Close grip SM press – 2 sets – 8-12 + double drop set

Panatta pin-loaded side raises – 3 sets – 15 + double drop set

V-bar extensions supersetted w/ overhead rope extensions – 3 sets, 15

Straight-bar cable tricep extensions – 4 sets – 12-15

I felt twice the size I was when I started, job done!

Tomorrow I unfortunately have a funeral for a school friend, so I’m moving my back session to Saturday morning, as there’s zero chance I’ll be able to train tomorrow, as I need to drive to Aberdeen as well.

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[Andy]

We trained legs on Thursday due to traveling for work, so with only a 4 day turn around we decided to keep the volume a lot lower than we had done in the previous session as we were both still raw from Thursday’s session.

We decided we’d do just 1 all out working set for each exercise (DY style) with an intensifier for the first 2 exercises. It wasn’t much a lay off in the session in terms of intensity, but we were in and out in an hour (minus warm-ups).

Prime lying leg curls – 1 set, 8-12 + double drop

Prime leg ex – 1 sets, 12-15 + quadruple drop

Hack squat – 1 sets, 8-12

Pendulum squat – 1 sets, 8-12

Seated leg curls – 1 set, 12-15

Seated PL calve raises – 3 sets, 20

Job done!

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[Andy]

Some slight variations to today’s chest bias push. My physio has told me to stop doing cuffed flys for now as it seems to be contributing to the elbow/tricep tendon pain I’ve been having, so I switched back to handles today, and that felt great!

I’m always locked into my sessions, but today was something else, I just didn’t want to utter a word if it wasn’t to do with the session, and Chris noticed that.

Seated d-handle cable flys – 1 working set, 8-12, 2 back-off sets, 12-15

Incline DB press – 1 working set, 8-12, 2 back-off sets, 12-15

Prime incline PL press – 1 working set, 8-12, 2 back-off sets, 12-15 + double drop set

Back supported cable flys – 2 working sets, 12-15

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

SA cuffed cable 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

Seated iso-lateral cable curls – 2 sets, 12-15

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[Andy]

A great check-in with Nick this morning. I’m the same weight (284.8) but the visuals have improved slightly again. Just an overall better composition. We’ve agreed to keep the food the same, but to add 10IU of humalog pre-workout, this should add another dimension to the session itself.

A pretty wholesome day today up in Dundee at my auntie’s for an annual family get together. Nothing wild, just some homemade food and a few laughs.

I’m looking forward to a quiet day tomorrow!

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[Andy]

Yesterday’s leg session was a weird one, first and foremost, Chris and I train legs on a Tuesday, and although that’s only a 2 day difference, it’s 4 days from the rest we get at the weekend, so we were both a bit burst before we started.

Even though numbers were great, intensity was superb, it just felt a bit flat.

I went for a bit more in the way of volume, so ironically, my legs feel worse today than they usually do;

Prime lying leg curls – 2 sets, 8-12 + double drop

Prime leg ex – 3 sets, 8-15 + quadruple drop

Hack squat – 3 sets, 8-12

Horizontal leg press – 2 sets, 8-12

<b style=”font-family: inherit; font-size: inherit;”>Seated leg curls – 3 sets, 12-15

Seated PL calve raises – 3 sets, 20

I always laugh when I see that session on paper, but it looks like fuck all . . .

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[Andy]

If we’re setting a vague guideline, I tend to start the high day amounts at what were the peak carb totals in the offseason. If your carbs were 600g at the peak, then you start there, and taper up depending on responses to the high days.

It’s not as clear cut as a particular weight drop, as you may drop 1-2kg and still be relatively full, training well etc.

However, most of the time it’s a combination of the 3;

Visuals > Training output > Scales

Visuals > if the person is visually flat compared to the days prior then you’d use a high day, but like Ryan said, sometimes you have to run flat, so again, it’s relative to your timeline.

Training > if there has been a decline in training markers (strength, reps, pumps) then use a high day. Most people will agree if you run too flat, your training suffers so the 2 run aligned. I personally wouldn’t run a high day just off training declines alone.

Scales > it’s not uncommon for big drops in weight to occur, but for the above 2 to be unchanged, so you have to be careful not to run highs off the back of the scales, consider it in the equation, but it’s not the whole equation.

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