[Andy]

Agreed with Jordan, and base everything off of blood work.

Unless you’re taking PCT drugs by way of a fertility protocol, then no, you’d run TRT or PCT.

Instagram - amsmuscle
Youtube - AMS Muscle
Tik Tok - amsmuscle

[Andy]

My LDL values improved by adding in 260g of salmon per day, as well as using omega 3 eggs – I have between 5-6 per day. Depending on where you buy your meat, you might want to consider upgrading to butcher meat and buy higher quality chicken/beef than they offer in supermarkets.

It’s not the only thing you can do, but it’s quite commonly overlooked.

This is all the while running 1.5-2g of PEDs.

I also run non-flush niacin year round.

Instagram - amsmuscle
Youtube - AMS Muscle
Tik Tok - amsmuscle

[Andy]

A great shoulder session ticked off today with my training partner and one of my clients who starts prep on Monday.

I don’t particularly like training in a 3, but we made it work and we banged out a solid session. We all have different preferences to exercises so there were a few tweaks where one of us would do their own thing and then come back to the session so that kept the pace.

Checking in with Nick tomorrow – after over a month of not – so this will set the tone for the next push phase!

Lying Y raises – 2 working sets, 12-15

Cuffed cable rear delt raises – 3 working sets, 15-20

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

Prime flat PL chest press – 1 working set, 8-12, 1 back-off set, 12-15

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

Instagram - amsmuscle
Youtube - AMS Muscle
Tik Tok - amsmuscle

[Andy]

Coconut water, 100%

Instagram - amsmuscle
Youtube - AMS Muscle
Tik Tok - amsmuscle

[Andy]

I mean, it depends on what you’d consider is enough. If your back is growing, and you like the look of it, then it’s enough. . .

For most though, in order to develop a well rounded and complete back, most will attack it from numerous angles and planes.

Instagram - amsmuscle
Youtube - AMS Muscle
Tik Tok - amsmuscle

[Andy]

A non-eventful NTD today, my legs are beyond cooked as well!

Getting in to see Ricky more frequently now, and that’s keeping everything in a good spot. My tricep tendons have been giving me some bother for around 6 weeks now, so Ricky destroyed them – in a good way – today.

I won’t be pressing again until Friday, so we’ll see how things feel at that.

I’m actually looking forward to checking in on Saturday, I haven’t felt like that in a long time, and it will be interesting to see where my physique lands and where Nick and I take things. I’ll be sure to keep you all informed!

Instagram - amsmuscle
Youtube - AMS Muscle
Tik Tok - amsmuscle

[Andy]

A cracking leg session signed off today, and with the return of my training partner, I was able to take advantage of some forced reps. Even with 17 years under my belt, I still forgot how much a forced rep or 2 adds to the intensity of the session!

Strength was up across everything again as well. Chris is an incredible training partner, and even though I’m very accountable to myself, when he’s there I’m always able to add a little more to the set by way of reps, weight and/or control.

Prime PL lying leg curls – 1x 12-15 + double drop set

Prime PL leg extensions – 1x 12-15 + Tuor rest pause

HS horizontal leg press – 1x 8-12, 1x 12-15

Pendulum squat – 1x 8-12

Paused Cybex seated leg curls – 1x 12-15, 1x 15-20

Seated calve raises – 3x 20

Decline sit-ups – 3x AMRAP

This was the same leg day a month or so ago. . .

https://www.youtube.com/watch?v=eCMvyi9AAVk&t=589s

Instagram - amsmuscle
Youtube - AMS Muscle
Tik Tok - amsmuscle

[Andy]

Pushing is typically the area that progresses the slowest, so it’s very common for lifts to stall. It depends on the time you’ve been stuck on the above movements. If it’s 4+ weeks, then consider swapping the movement out for something else, if it’s less than that, continue to persist and see if you see movement/progressions.

Instagram - amsmuscle
Youtube - AMS Muscle
Tik Tok - amsmuscle

[Andy]

I’d stick to the 5 meals + intra with 3 hours between. As Allison said, longer between meals is better for digestion, so long as everything is spread out fairly evenly.

Instagram - amsmuscle
Youtube - AMS Muscle
Tik Tok - amsmuscle

[Andy]

A pretty tame NTD today as I’ve just got back from Aberdeen which takes just over 3 hours.

I’m starting to wake up rounder and fuller each morning which is a good sign for me, as usually I have a flatness to me, even when I’m pushing.

My training partner is back this week, so I’ll be getting in some forced reps into the plan which I tend to do with most exercises, especially compounds. Also, I tend to not press max DBs above head unless Chris is there as he’s the only one I really trust.

I should probably announce on here that I won’t be competing this year. I’d like to spend another 20 weeks putting on size rather than prepping. That just feels like the right decision in my gut, so I’ll be aiming to do April/May/June shows in 2026 instead.

Instagram - amsmuscle
Youtube - AMS Muscle
Tik Tok - amsmuscle

[Andy]

I’ve spent the past couple of days catching up with family in Aberdeen, so it’s been a hectic one, but I found time to get a push session ticked off at Warehouse – probably the best gym in the north east of Scotland, and I managed to catch up with a few friends when I was there as well.

I subbed out a few things like the DB press – I don’t particularly like DB pressing in a gym I’m not used to, I’m not sure why, it just doesn’t feel right – and WH has some great chest pieces so I subbed the Prime PL press for the Nautilus PL press.

Lying Y raises – 2 working sets, 12-15

Cuffed cable rear delt raises – 3 working sets, 15-20

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

Nautilus flat PL chest press – 1 working set, 8-12, 1 back-off set, 12-15

SA cuffed cable 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

Instagram - amsmuscle
Youtube - AMS Muscle
Tik Tok - amsmuscle

[Andy]

During the post show feed if you’ve taken on large amounts of foods your body isn’t used to, perhaps slightly intolerant too, and combined with any kind of water and/or sodium manipulations, it isn’t unheard of to still be a bit bloated almost a week later, and it’s very common to still be holding water from said feed.

Assuming the season is done, try and keep the diet as clean as possible – in an ideal world 100% clean, but that’s not always possible – keep fluids high, train (intensity differs for most), and keep some cardio in and the fluid will fall off and any irritation your gut may have will subside.

Instagram - amsmuscle
Youtube - AMS Muscle
Tik Tok - amsmuscle

[Andy]

I just make sure I’ve finished my intra by the time my session is over.

Instagram - amsmuscle
Youtube - AMS Muscle
Tik Tok - amsmuscle

[Andy]

It’s been one of those days where it looked very quiet on paper, but now writing this at 8pm, I’m trying to think of what I’ve actually done today. . .

I finally managed to get in for a massage after being cancelled on twice – for valid reasons I’ll admit. Everything feels great – according to Ricky – so the body is in a good spot for moving forward.

Fullness right out of bed is almost where it was pre-flu, and with another weeks worth of training it should be right back to where it was!

Instagram - amsmuscle
Youtube - AMS Muscle
Tik Tok - amsmuscle

[Andy]

A great push session squared away today, and that’s me back up to peak levels of strength which is great – obviously. I actually hit a PB on my first movement. I feel my biceps are still gassing earlier than usual, but that will be sorted by next week. In terms of growth vs recovery, I’ve found that 2 exercises for biceps is enough for me to get what I want growth wise, however we’re always chasing more aren’t we, so I’m thinking some bicep work with my shoulder dominant push could be a shout – 1 exercise, 3 sets, 12-15, so I’ll trial that on Saturday.

Seated cuffed cable flys – 2x 8-12, 1x 12-15

Incline DB press – 1x 8-12, 1x 12-15

Small incline SM chest press – 1x 8-12, 1x 12-15

Prime rear peck deck – 3x 12-15

SA cable side raises – 3x 12-15

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

Instagram - amsmuscle
Youtube - AMS Muscle
Tik Tok - amsmuscle