Andy
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A pretty exhausting Sunday to be honest, it was just all go from the moment I got up until I went to bed, it felt like a Monday more than anything. I had to train yesterday due to me being at the 2 Bros British, as well as the PCA British this weekend, so needs must. We also went for a Sunday roast at a place in the west end which was nice. When I go to a nice restaurant I try to order something I’ve never had before, so I ordered the beef tartar, it looked like dog food, and tasted like mould bum hole. . .
My session was class though! Slightly drop in strength due to having 2 meals instead of 4.
Seated d-handle cable flys – 1 working set, 8-12, 2 back-off sets, 12-15
– Both back-off sets paused
Incline DB press – 1 working set, 8-12, 1 back-off sets, 12-15
– Back-off set paused
Prime incline PL press – 1 working set, 8-12, 1 cluster set
Prime peck deck – 1 working sets, 12-15
– Torque set to 3
Prime rear peck deck – 3 working sets, 15-20
– Torques set to 2
SA d-handle 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
Standing EZ-bar cable curls – 2 sets, 12-15
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Tennis elbow is inflammation of the triceps tendon – as is all tendonitis – so they wouldn’t be my choice.
First and foremost, get deep tissue, and passively stretch the tricep every day.
I’d use a supplement like Ostero Pro + Cure Coming to also aid the process of getting rid of this pain.
A short course of OTC anti inflammatories as well.
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A great day at the PCA Yorkshire with 2 clients bringing their best looks. I know every coach says that, but they really did!
It’s Saturday so an off plan meal tonight. I don’t think I’ve ever mentioned that I usually have a cheat meal as my last meal on a Saturday night. Sometimes I have one on a Wednesday night too, it just depends on how I’m feeling. I don’t gorge, I used to when I was younger mind you.
A big chest day tomorrow, again, I’m not the biggest fan of Sunday training, but needs must.
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A great back session yesterday, however, I’m still dealing with some sciatic pain down my left side that travels from my oblique, through my left glute, and down to my heel. It all started when I started to do direct glute work again on my leg day – which has since been taken out. This has happened before, so I know it will clear.
As much as I said I was going back to structure and log booking, I’ve not really done that with back. Why? Because I can max every machine, every DB, RDL/SLDL 6 plates plus, log booking numbers for back isn’t needed for me, I’m now way more concerned with how I’m moving things. So yesterday’s session went like this. . .
Rope (Vulcan) pullovers – 3 sets, 12-15
Close grip handle pulldown – 1 set, 8-12 + forced reps, 1 cluster set (4 sets of 4 reps)
Conventional t-bar rows – 1 set, 8-12, 2 back-off sets, 12-15
Chest supported t-bar row – 1 set, 8-12 + triple dropset (I could’ve done a quadruple drop, but I underestimated my strength).
Prime pin-loaded low row (torque 5) – 1 set, 8-12, 1 back-off set, 12-15
SA DB rows – 2 sets, 8-12
Hyperextensions – 2 sets, 15
– I didn’t even attempt RDLs as I knew my hamstring would be screaming, in a bad way
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Agreed with the others as well. 1g to 1.5g is my starting point, and as a few have mentioned above, this might increase depending on circumstance.
I set water/fluid a little lower at 5L. If it goes above that, assuming it’s not being forced, then that’s fine.
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A pretty tame NTD today. 3 PT cancellations which is always fun, however, I live a 5 minutes walk from the gym, so it’s really not a big deal if people cancel last minute – although I do make out as if it is.
Usual trip to see Ricky for the weekly battering, and today he spent a great deal of time going through my shoulders, as they’ve felt off these past 2 weeks, not in a way that hinders my lifts, more so I’m just conscious of tightness, especially when throwing DBs up.
Rest day food sits roughly 1000cals less than my TD, this is something I’ve done since the beginning to keep my appetite in check as I move up the calories in my push phases. It makes my subsequent training days that much easier to deal with.
Back tomorrow, and the it’s down to Hull on Friday for the PCA Yorkshire.
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A superb leg session yesterday in the books.
I’ve been doing heavy abductor for about 4 weeks, but as always with any direct glute work, my SI join just get wrecked, and I think get an almost sciatic pain down the left glute and into the hamstring. It’s so strange. The same thing happened last year when I was SM hip thrusting every week. I still do some abductor work as a warm up, but not working sets.
Cybex seated leg curls – 1 sets, 8-12, 2 back-off sets, 12-15
– Both BO sets are paused in the lengthened
Prime PL leg ex – 2 sets, 12-15 + triple drop
Arsenal Hack squat – 1 set, 8-12, 1 back-off set, 8-12
– BO set is paused at the bottom
Pendulum squat – 1 set, 8-12
Seated calve raises – 3 sets, 15-20
This looks like a piece of piss, but it’s a superb session. My legs go through wild growth spurts all throughout the push phase. They’re definitely the biggest and leanest they’ve ever been.
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I think it depends on the exercise, and what I’m trying to do, for example;
Incline DB press
Set 1: The change of direction is controlled, but there’s no pause.
Set 2: Rather than doing a slightly heavier back-off, I’ll pause for a 2 count with every single rep in the stretch/lengthened portion, as the shortened position is wrecked from the previous working set.
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I had to train today as my training days have shifted forward due to shows the next 2 weekends. I may have said on this blog before, but I hate training on Sundays. Always have! It feels like a Monday now too because I’ve followed my TD schedule which is my work day schedule.
Sundays to me are sacred – not literally – but I love to just get my steps in, do some cardio, and become a cabbage on the couch.
Anyway, here’s the work out. . .
Seated d-handle cable flys – 1 working set, 8-12, 2 back-off sets, 12-15
– Both back-off sets paused
Incline DB press – 1 working set, 8-12, 1 back-off sets, 12-15
– Back-off set paused
Prime incline PL press – 1 working set, 8-12, 1 cluster set
Prime peck deck – 1 working sets, 12-15
– Torque set to 3
Prime rear peck deck – 3 working sets, 15-20
– Torques set to 2
SA d-handle 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
Standing EZ-bar cable curls – 2 sets, 12-15
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If you’ve taken the reigns yourself, and you’re able to scale things back and not have it spur on binging or overeating then that amount of pull back is fine. Allow the weight to drop back down to baseline, but you’re not going to get it back to pre-show/show weight if this is a tidy up prior to a 2nd take at a rebound. Like Clare said, it’s colder outside, it could be that. It’s not a huge deal though.
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I checked in today with Nick at 286.2lbs. I’ve been floating around the 286-288 region for 6+ weeks now. I’m not going to lie, I love the look I have just now, every other offseason I’ve done I’ve ended up at the point where I don’t look at the photos I send Nick. A very different experience for sure, and one I’ve been able to do off the back of my reversing efforts last year post-prep.
Appetite is excellent just now, I’m actually very hungry for most meals. So, off the back of that, we’ve decided to add some more carbs into the mix;
TD: P: 368 C: 1027 F: 83
NTD: P: 363 C: 958 F: 100
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If you’re seeing the set plateau/breakdown due to breathing/fitness then definitely pull the range down so you can then reach failure without gassing. I love a 20 rep set, but as BW climbs in an offseason, my CV can’t cope
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On top of finding at quieter gym, if the option was there to find a very kitted out gym where there are a few options of the same exercise like 2 different brands of hack squat. My gym is rammed 5-7pm, but there’s more than 1 bit of kit for the same movement. Or, write up a plan where you account for 2-3 options of lift (incline BB press > incline DB press > incline SM press)
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Yesterday’s NTD was a doddle, just filled with PT and massage. I cancelled my last PT session to get a new client setup online, so that gave me a bit more time to relax. By relax I mean an extra 15 minutes where I lie on the couch, get bored and then go back to my laptop.
Everything feels amazing, I’m looking forward to the next 2 sessions this week, as well as seeing where my physique lands on Saturday.
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I’m pretty similar to the guys above, I’ll start at 1g and taper that up if required. Everyone has different fluid needs for numerous reasons. 4-5L is usually a good starting point fluid wise.
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