[Andy]

A solo push (shoulder) session yesterday, so I swapped out the high incline DB press for a high incline SM. My training partner doesn’t lift the DBs for me, he has his hands behind my elbows when I load them just to make sure the elbow/arm/shoulder doesn’t kick. I have loaded the weight I used by myself before, but it just takes away that worry/stress.

Lying cuffed Y lateral raise – 1 set, 8-12, 2 sets, 12-15

– Reps performed with a pause in the lengthened portion for the back-off sets

Prime rear peck deck – 3 sets, 12-15 + double drop set

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

Prime small incline PL press (we swapped in the standing chest press on Monday) – 1 set, 8-12, 1 back-off, 12-15

Prime pin-loaded lateral raises – 2 sets, 12-15 + double drop set

Standing cable flys – 1 set, 8-12

Overhead rope cable extensions – 3 sets, 12-15

Straight-bar ex SS rope cable ex – 3 sets, 12-15

Across the body cable tricep extension – 3 sets, 12-15

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[Andy]

You can still reverse slowly and hold onto composition, that way you’re slotting more food into your setup allowing you to also progressively push training up within the cruise. Once it’s time to “push” then your composition and food will already be in a good spot where you can then add PEDs or push food further

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[Andy]

A pretty uneventful NTD yesterday. I was back into see Ricky after a 3 week hiatus, I already feel back to 100% and niggle free. Hunger was through the roof yesterday, but I love feeling like that, where you feel like a black hole is forming in your stomach.

Off the back of my midweek check-in with Nick, no changes were made, which was to be expected given how much I’m coming in on a daily basis.

My other half took photos of me during my posing practice – my kitchen lighting is very complimentary – which I was delighted with.

https://www.instagram.com/p/DU5CXI7jS6x/?img_index=1

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[Andy]

100% GH. Like Kuba said, a few of them do have some benefits, but always GH if you can afford it.

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[Andy]

I feel I’m stuck on repeat when it comes to my leg days, but once again. . . it was another incredible session. A few numbers shifted in the right direction. There was only 2 of us instead of 3, as Chris was busy with work, and we made the mistake of not quite accounting for the 3 man rest periods.

Cybex seated leg curls – 1 set, 8-12, 1 back-off set, 12-15

– Each rep is paused in the stretch

Leg extensions – 1 set, 8-12 + quadruple drop set

Horizontal leg press – 1 set, 8-12, 1 set, 12-15

Pendulum squat – 1 sets, 8-12, 1 cluster set (4×4)

Prime lying leg curls – 1 sets, 12-15 + 1 forced negative

Seated calve raises – 3 sets, 15-20

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[Andy]

If I could go back to being 17 I’d hire a coach. As much as I loved training and learning, I doubted myself a lot if what I was doing was correct, so it would have saved me time from changing things almost on a weekly basis.

Like Clare said though, it’s important to learn and try things. Bodybuilding is fascinating, and that’s something I think all of the TBJP team agree on. As much as I may have saved time, I also learned what doesn’t work for me, and who’s to say a coach’s method agrees with you.

Also, please don’t worry about PEDs for a very long time.

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[Andy]

A few adjustments to PEDs that I never mentioned with Saturday’s post;

– NPP dropped from 500mg – 200mg per week.

– Mast P (P simply because I’m pinning daily, and it’s been on my shelf laughing at me for over a year) increased to 500mg (replacing the NPP load).

– SLU added at 200mg/day (AM)

As for yesterday’s session, it was bang on.<b style=”font-family: inherit; font-size: inherit;”>Seated cuffed cable flys – 1 working set, 8-12, 1 back-off sets, 12-15

– Back-off sets paused

Incline DB press – 1 working set, 8-12, 1 back-off set, 12-15

– Back-off set paused

Arsenal PL chest press (since we didn’t do it on Thursday) – 1 working set, 8-12, 1 back-off + double drop set

Prime peck deck – 1 working sets, 12-15

– Torque set to 2

Prime rear peck deck – 3 working sets, 15-20

– Torques set to 2

SA cable side raises – 2 working sets, 12-15

Standing EZ-bar curls – 3 working sets, 12-15 + double drop

SA DB concentration curls – 2 sets, 12-15

Standing EZ-bar cable curls – 2 sets, 12-15

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[Andy]

Over the weekend (both non-training days), we ran 650g of carbs both days. This may not seem like much, but I wasn’t flat, nor had training taken a hit (other than removing a set from back). With the reta in at 0.5mg/week I’m staying fuller for much longer. Whereas in previous preps I’d run 2-3 days of 1000g of carbs and it wouldn’t quite stick, even with additional fats and/or cheats. Granted, I’m still a million miles away from stage condition, but it’s interesting nonetheless.

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[Andy]

100% drop it out. Nothing is ever worth ruining your digestion.

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[Andy]

I’ve tired this too, but I preferred quads in the PM because I had more food in me. My AM hamstring session was very short too;

Adductor – 2 sets

Seated leg curls – 2 sets + dropset

Lying leg curls – 2 sets

SL curls – 1 set

Abs

This was enough but not so much so that it impacted quads at night.

I only done this due to my work at the time, I don’t think I’d ever choose to do it if I had time

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[Andy]

I checked in with Nick yesterday, and we saw a 1.5lbs drop in bodyweight from the previous weekend. We both agreed that the look didn’t merit a food drop, but we have add SLU into the mix at 200mcg/day (first thing). I’ve never used SLU so it will be interesting to see how things unfold.

We’re now checking in twice a week, so that should keep us on top of everything and allow us to make changes relatively quickly.

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[Andy]

I didn’t get to use the standing chest press with push (shoulders) yesterday. It’s been a while since I’ve been excited to use a piece of kit. The session itself was superb. I lost a rep on my working set for shoulder press but the DB was sitting in my palm wrong the whole time.

I’ve just finished up my posing practice (6 rounds) and I think I look leaner for sure. Usual check-in with Nick tomorrow and then we’ll take it from there.

Lying cuffed Y lateral raise – 1 set, 8-12, 2 sets, 12-15

– Reps performed with a pause in the lengthened portion for the back-off sets

Prime rear peck deck – 3 sets, 12-15 + double drop set

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

Close grip BB press – 1 set, 8-12, 1 back-off, 12-15

Prime pin-loaded lateral raises – 2 sets, 12-15 + double drop set

Standing cable flys – 1 set, 8-12

Overhead rope cable extensions – 3 sets, 12-15

Straight-bar ex SS rope cable ex – 3 sets, 12-15

Across the body cable tricep extension – 3 sets, 12-15

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[Andy]

Agreed with all of the above, 60-90 to minutes before

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[Andy]

I weighed in at 271.2 yesterday which was a 2lbs drop from Saturday’s check-in (or 3lbs across 10 days). With that level of loss, I’d probably see a high day being put in, however, while doing my posing rounds, I decided that a high day wasn’t needed. I get a pump after 1 round of posing and that’s only with 1L of water in me, so if everything is firing relatively well, and I can see my fullness in the mirror then there’s no need to bump food just yet.

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[Andy]

Yesterday’s leg session was another good one, up across the board. It was on of those ones whereas I was warming up I knew that I was going to have to bump the loading numbers up a touch. I felt bad when I told my training partner to load more weight onto the leg extension and he ended up tweaking his knee, the death stare he gave me when he done it will live with me forever. . .

Anyway, my session was class. . .

Cybex seated leg curls – 1 set, 8-12, 1 back-off set, 12-15

– Each rep is paused in the stretch

Leg extensions – 1 set, 8-12 + quadruple drop set

Horizontal leg press – 1 set, 8-12, 1 set, 12-15

Pendulum squat – 1 sets, 8-12, 1 cluster set (4×4)

Prime lying leg curls – 1 sets, 12-15 + 1 forced negative

Seated calve raises – 3 sets, 15-20

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