Andy
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Clare put that far more eloquently that I could, but as Clare also stated, some people feel better doing it first thing in the morning, that’s why I do it first thing, and still do in the offseason 3x per week. Regardless of studies, it’s still okay to do things if they’re more convenient, or you enjoy them
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On top of the TBJP EAAs I take in intra-workout, I also have 3g of HMB with my post workout shake. I was told to do that by Patrick Tuor, and I kept doing it. With it being a metabolite of leucine like Clare said, it will have some influence on pathways PWO, whether you think that is worthy of buying it then that’s a different story, it’s not expensive anyway.
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Agree with Hilly and Sas, there’s no need to increase dosages this close to your holiday.
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A very good start to the week, where my elbow pain is subsiding, and I’ve stopped being a lazy bastard with my shoulder mobility and got back on top of doing that, so there was 0 impingement in either shoulder. There’s never a tonne, but enough to tell myself, “stop being a lazy prick, and do your mobility/stretching PWO.
Seated cuffed cable flys – 2x 8-12, 1x 12-15
– I changed angle of the pulleys to a touch higher, so that cable travels down, opposed to across a horizontal plane.
Incline DB press – 3x 8-12
– Pyramided up to 60kg on the final set, the previous 2 sets were 42.5 and 50.
Prime incline PL chest press – 1x 8-12, 1x 12-15
Prime peck deck – 3x 12-15
– With the torque set to number 2, and the arms of the peck deck loaded at the elbow.
Prime rear peck deck – 3x 12-15
SA cable side raises – 3x 12-15
Standing EZ-bar cable curls – 3x 12-15
EZ-bar curls – 3x 12-15
Across the body cable triceps extensions – 3x 12-15
Shallow decline sit-ups – 3 working sets, AMRAP
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Doctors will always prescribe a variant a tetracycline antibiotic for skin conditions as accutane (isotretinoin) require blood tests, appointments, man power etc. Accutane is seen as a last resort. In my own skin experience, they should always just go to accutane.
The problem will ALWAYS come back after a tetracycline medication, and your body will build up a tolerance to it as well, so it will eventually not work.
There are a million and 1 scare stories about accutane, but much like PEDs, it can be used very safely in low doses – there are plenty of dermatology papers that back this, just search for them.
Some studies showing 18 month courses of low dose isotretinoin having permanent results for a broad spectrum of the test group.
I used 20mg per day for 6 months, and then 40mg per week for a further 2 years. Blood work all perfect, and it’s rare I get a pimple, let alone acne.
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Overthinking here. . .
So long as you’re chewing thoroughly, you’re good.
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A great back day today, and again, some slight changes to the setup, volume etc.
I always feel a high volume back day just inflates my physique. I do prefer the lower volume stuff, but my elbows can’t take it just now.
I was discussing a week off next week with my training partner, but I don’t think I’m quite there yet to be honest. . .
Neutral grip lat pulldowns – 3x 12-15
– I used the same weight throughout here.
Rope pullovers – 3x 12-15
Prime pin-loaded seated rows (torque 5) – 3x 8-12
– We pyramided up here, a plate per set.
BB rows – 3x 8-12
– Again, pyramiding up to the last set.
SA DB rows – 3x 8-12
RDLs – 2x 8-12
Seated cable rows – 2x 12-15
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I’m continuing on this volume kick for now, as I’m seeing some slight improvement to my elbows day to day, so I’ll be continuing that into tomorrow’s back session as well.
Wednesday was a bit different expenditure wise due to quite a few online clients requesting 1-2-1 sessions, so I was on my feet all day, but I love 1-2-1 PT, I don’t know how you fully online coaches’ do it. . .
Push (Shoulders) was great though now that I’m training a little more pain free.
Lying Y raises – 3 working sets, 12-15 + double drop
Cuffed cable rear delt raises – 3 working sets, 15-20
High incline DB shoulder press – Pyramiding up to a final set, 15/12/10/10
– The last working set is 15% less than my WS load using lower volume
HS incline PL chest press – 3 sets, 8-12
HS machine PL side raises – 3 working sets, 12-15 + double drop
Bent over rope triceps extensions – 3 working sets, 12-15 + double drop
Overhead rope triceps extensions – 3 working sets, 12-15
Across the body cable triceps extensions – 3 working sets, 12-15
I left the gym feeling gigantic, I’m very happy with the look I’m holding almost a year into an offseason.
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How much is the load reduced by when your pyramiding up compared to your 6-4-1 warm up on the big lifts mate? And dyou think if you were to stick to this way there is scope for more volume to be added the further you go into your push?
I’m still using the same weights up to the last working set as if I were using a 6-4-1, but it was more like, 15 – 12 – 10. The last working set is roughly 15% lower than the WS if I were using WS/BO method/volume. The drop in load is enough to give my joints a break for nowInstagram - amsmuscle
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Odd you’d get E2/Gyno issues from your test being that low, I take you pulled bloods during that cycle, of a full hormone profile?
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The way I do all inclusives is, I’ll eat 3 times a day. I’ll have 1 helping/plate of food, assuming it’s a buffet style place, fit anything and everything on the plate, and call it a day. I went to Ibiza 5 weeks after my last show, all inclusive and came back lighter – I’m not saying that will happen, but it’s just simple portion control.
Return to your diet like JP said, get back to baseline and slowly push BW back up.
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Lats – Front (below the armpit), and from the side (someone doing this for you)
Delts – All heads, but making sure I don’t do the front too often
Quads – Side quad, an index finger length from the hip. Only use 1ml fixed insulin pins though
Arms – All heads of tricep and bicep
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A continued log of the volume chronicles. . .
Due to training legs on Friday (how does anyone train legs on a Friday and knowingly ruin their weekend like that?), both Chris and I’s legs were still rinsed. So we decided to follow the volume approach we’ve applied to other body parts.
It turns out, that style of training is still hard – not that we wanted it to be easy of course.
Every style of training works, it’s the just the manor in which you conduct yourself.
Prime PL lying leg curls – 3x 12-15
– Pyramiding up to final set.
Prime PL leg extensions – 3x 12-15
– Pyramiding up to final set.
HS horizontal leg press – 3x 8-12
– This felt brilliant, the pump was ridiculous.
<b style=”font-family: inherit; font-size: inherit;”>Belt squat – 3x 8-12
– Pyramided up, and a machine I’ve never used before, but I like it.
Paused Cybex seated leg curls – 1x 12-15, 1x 15-20
Seated calve raises – 3x 20
Decline sit-ups – 3x AMRAP
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I always feel like a psycho chiming into this discussion, but for all-out massive sets, I picture someone trying to attack my girlfriend. You can do this for any loved one. . .
. . . that and aggressive heavy metal
. . . and some sort of stim like DNFM
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A good start the week, and drop of loading to help my elbows recover, as they’ve not been bothering me for 6+ weeks now. My shoulders have felt a bit off to, so I’ve gone for a touch more volume, a little less weight. I wouldn’t call it a deload though, as I’m still done in when I leave the gym.
Seated cuffed cable flys – 3x 12-15
– I love to chase a pump, so this scratched that itch.
Incline DB press – 3x 8-12 (weight tapered up each set)
– More of a focus on the eccentric here than usual, not that usually I’m not, but I can actually think about the chest flexing when using lighter weight.
<b style=”font-family: inherit; font-size: inherit;”>Small incline SM chest press – <b style=”font-family: inherit; font-size: inherit;”>3x 8-12 (weight tapered up each set)
Prime rear peck deck – 3x 12-15
Cuffed SA cable side raises – 3x 12-15
– Across all bicep work, my tricep tendons were screaming, to I reduced the weight by 1/3 and followed the below. Biceps were still screaming to be fair.
Standing EZ-bar cable curls – 3x 12-15
High incline EZ-bar cable curls – 3x 12-15
Shallow decline sit-ups – 3 working sets, AMRAP
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