Andy
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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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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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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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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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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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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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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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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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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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A pretty chilled NTD yesterday. I gave my massage appointment to one of my clients as he’s done something to his knee, and at 9 weeks out that’s not ideal. Thankfully, it’s minor and he should be able to train legs fine, but probably have to just scale the intensity back a bit.
We went to another wedding of one of my clients last night, a very chilled affair, 2 diet cokes and that was me.
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I took a trip down to UF Durham to train with my client James, and have a look at him as he’s 3.5 weeks out from his first show of the season. A lot of my client base are based in Scotland, but it’s always good to travel down south and get a session/check-in done in an excellent gym.
As much as I love my gym, I do love a trip to UF.
From what I can remember;
Nautilus pullover machine – 1 set, 8-12, 1 back-off, 12-15
Prime PL pulldown – 1 set, 8-12, 1 cluster set
Atlantis t-bar – 3 sets, 8-12 + double drop set
SA DB row (obviously) – 3 sets, 8-12
RDLs – 2 sets, 8-12
High incline EZ-bar cable curls – 3 sets, 12-15
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You can address improving your upper back without removing the RDL. Either add or swap in a chest supported row that targets that region, or if your lower back can handle the work, add or swap the BB row in.
During a cut/prep I will keep a hinge movement in until the end, but swap out my 2 free weight row movements to a chest supported machine when I’m really lean.
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A very eventful day yesterday with one of my best mates getting married. This most certainly wasn’t a time where I bring my meals in a tub and I sneak off to eat, this one meant too much to me, so I had 2 meals from my plan in the morning and then just ate what I wanted for the rest of the day.
This was a wedding where ALL of my closest friends were invited, so it was far more important to spend the day with them chilling out from BB. I’m so glad now that I decided not to prep and enjoy that to it’s fullest.
Every wedding last year I took meals with me, and as much as I don’t mind doing it, this was not one of those.
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A bit of a rushed back session today as one of my best mates is getting married, and we were all running around today getting everything sorted for that. Chris and I still got a good session in, but it was just that way it felt a touch rushed.
Neutral grip lat pulldowns – 3 sets, 8-12 reps + double drop
Rope pullovers – 3 sets, 12-15
Prime pin-loaded low rows – 3 sets, 8-12
– I pyramided up the weight to my last set where I went to failure.
Conventional t-bar rows – 1 working set, 8-12, 2 back-off sets, 12-15
– I went up to 8 plates on the working set, maybe a touch too heavy, but I loved it
SA DB rows – 3 sets, 8-12
RDLs – 2 working sets, 8-12
I can definitely handle another exercise now, so I’ll add one in with next week’s session
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1) Do you implement AI when running 1g of Test?
2) Have yourself or have you had your clients experience with any GLP1s? If so, what are your thoughts on them?
3) What are your top 3 Tampa Pro predictions this weekend?
1. No never, primo does some of the ground work on that front, but I don’t get back estro sides or concerning blood work numbers.
2. GLP1s, I have no first hand experience of them with myself or clients. From what I’ve read and discussed, retatrutide is the only one with true BB application. I’m always wary when anyone claims something to be a wonder drug until I’ve used it myself.
3. I’d love to see John Jewett take, but looking through the competitor list, I don’t know half of them, so hard to make a call
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