Andy
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Agreed with Hilly, pre-meal. Allows for the meals prior to digest and change the look, weight etc. If you’re making manipulations to each meal, then this also gives time to do so prior to the meal.
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Check-in day, and I’m sitting in a very decent spot. This is the leanest I’ve ever been in an off season (282.6). By no means am I anything to shout out about in terms of composition, but I’m in a good place where recovery is awesome, sleep is great, CV is semi-decent and I’m getting fuller and fuller each week.
We’ve agreed to push CHO up a bit more by 50g.
I find I have a very small tipping point when it comes to digestion and what is “too much” for my gut, but I’ve been way higher than here before.
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Yesterday was another good session to sign off the week’s training. My back session as of late have been the most varied out of the 4, in the sense that, I’m swapping exercises in and out more regularly on a weekly basis.
I put T-bar rows back-in yesterday, they’re just such an efficient movement for me, I don’t know why I stray to anything else.
Lat pulldowns – 3 sets, 8-12
– Pyramided up here, with a few small touches from Chris on the last set. My tricep tendons don’t feel as sore, or sensitive so this made for a really comfortable 3 sets which hasn’t been the case for about 8 weeks. This will be down to the shift in volume across the training week.
Rope pullovers – 3 sets, 12-15
Prime pin-loaded low row – 3 sets, 8-12
– Pyramided up as well, I love this machine.
T-bar rows – 1 working, 8-12, 2 back-offs, 12-15
SA DB rows – 3 sets, 8-12
– I’m used to chucking around the 100kgs, but recently brought the weight down to 80kg and just control the weight that bit more.
RDLs – 2 sets, 8-12
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Nothing spectacular happened yesterday, just a day crammed with PT.
I’ve been managing to get 8 hours of sleep per night for about 2 weeks now, my usual is 7, and even that 1 hour difference is noticeable. I’m just being that little bit more disciplined with shutting up shop and going to be, as opposed to doing wee bits of work here and there, which usually ends up that bed time being pushed back.
Shoulders today, and despite not having massage yesterday, everything feels pretty fresh!
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A superb leg day yesterday at Performance Gym Irvine with Chris, prior to the Lee Priest seminar – which was a last minute cancellation due to Ronnie being unwell.
There’s a few pieces in there I’ve never used. Chris and I are both still taking things sessions by session, as in we have our structure, but will swap out exercises/schemes based off what we want to do that day.
HS lying curl – 2 sets, 12-15 + 1 forced + 1 negative + double drop
– I’m not the biggest fan of this piece, I feel there’s too many drop offs but still good.
Prime leg ex’ – 3 sets, 12-15 + plate by plate dropset (5 plates)
Hip press – 2 sets, 8-12
– Nothing OTT here, just 2 great sets
Hack squat – 3 sets, 8-12
– Pyramided up 3, 4 and then 5 pps
HS seated leg curl – 3 sets, 12-15
We usually do calves and abs on leg day, but we finished bang on when the seminar started.
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Agreed with Clare, track macros via direct sources, but note the overall calories via secondary sources.
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Kicked the week off strong with a brilliant push session. I’m still not log booking, I’m following the same lay out of the sessions, but using different rep/set/intensifier schemes each time, and using different exercises some times.
Today went as follows;
Standing cuffed cable flys – 3 sets, 12-15
Incline DB press – 1 working set, 8-12, 2 back-of sets, 12-15
– I lowered the weight from 70 to 50 for the back offs.
Small incline SM press – 2 working sets, 8-12 + double drop, with the last drop being 10s negatives until failure.
Prime peck deck (Hooking my arm around the handles) – 3 sets, 12-15
Prime rear peck deck – 3 sets, 12-15
– Pyramiding up to my heaviest weight for the 3rd set.
HS PL machine side raises – 3 sets, 12-15 + double drop set
Standing EZ-bar cable curls – 3 sets, 12-15 + double drop set
– Again, pyramiding up, and not taking the set to complete muscular failure.
Standing EZ-bar curls – 3 sets, 12-15
Alternating DB curls – 2 sets, 12-15
Smoked!
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If you look around the neck of the ampule, there should be a score/line/groove. Have this line facing you. Using something sterile like gause or a clean/new bandage around the head/neck to avoid the sharp being in contact with your skin if it shatters, break the head away from you. It will make a popping sound, and you shouldn’t be squeezing the head, just applying enough force to snap the head off.
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I’d add something like 50g of Performance Fuel in with your morning shake, as well as banana. That should help sustain the level of work you’re doing in the gym.
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That’s the Marbella training camp wrapped up, and what a trip it was. As I’ve mentioned, the both of us still stayed on plan, 6 meals per day, supps etc. This isn’t a flex, as most of the time I go on holiday I take a complete reset i.e I don’t train, I eat what I want etc. I think sometimes having a complete switch off is good – for me.
This time was a bit different though, as we’re both trying to maximise the time between now and when we start prep in December.
We had a few meals out, went to a beach club, but we still trained, done our cardio and got our steps in.
It’s nice coming back to Glasgow, even more so that it’s hotter than Marbella here which is weird, but at least the gym is tolerable heat wise.
The reset has done the world of good, now it’s time to get back on it!
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Agreed with Jordan. Training – as in properly training – anything daily seems excessive, unless it’s bodyweight ab work.
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I’m still surprised people are even contemplating using this. As the team have mentioned, adjust the timeline or pull out of prep, there’s no 3rd option.
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Agreed with everyone above, pre-bed. Get it all done in 1, I’m not forgetting to split doses, or have to take GH to the gym
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Leg day wrapped up in Marbella, and I’ve never been so uncomfortable in my life while training. That gym is like an oven, I’d rather train inside an oven. My lungs gave out way before my legs did due to the heat and the air feeling thicker. Severe dehydration throughout which meant I got next to no pump, and I felt I could’ve been stronger on most things.
Leg extensions – 3x 12-15 + double dropset
Lying leg curls – 3x 12-15 + double dropset
Hack squat – 3x 8-12
– I pyramided up, as I’ve been doing for a while now. I think it was 5pps, 5.5pps, 6pps
BB squats – 2x 8-12
– The rack was one of those fixed racks, which was too high for the depth I go to, and there was weight pins on the side of it, so if you went deep, the weight would hit them which massively put me off!
Hyperextensions – 3x 12
– I couldn’t fit into the seated hamstring curl, so I had to ditch that. Not a bad problem to have for a offseason BBr.
Standing calve raises – 3x 15
I will never complain about the heat in my gym ever again!
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So long as your recovery is great, you’re progressing in the gym, and your physique is changing for the better then keep your cardio/steps in. If you’ve got a routine that you enjoy that allows for your steps to be high, as well as keeping in cardio for numerous health and CV benefits then keep going with it. Yes you’ll have to eat more, but if you’re okay with that then great!
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