Andy
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I am with Clare here, that is brilliant, I don’t see the problem here.
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Back yesterday and a switch up with training partners due to Chris having a last minute emergency.
I went for the Prime close grip handle lat pulldown, it is such a comfortable position for me using the underhand grip.
My sub-in Kieran has a hamstring day so we didn’t do RDLs, instead we swapped in the PL low row, and 1 set of pin-loaded SA row.
Rope pullovers – 3 sets, 12-15 reps
Prime close grip lat pulldowns – 3 sets, 8-12 pyramiding up
Conventional t-bar rows – 1 set, 8-12, 2 back-off, 12-15
Chest supported t-bar rows – 2 sets, 8-12 followed by a triple drop set
SA DB rows – 2 sets, 6-12
– Using a 4s negative with every rep
PL low rows – 2 sets, 8-12
Nautilus SA pin-loaded row – 1 set, 8-12
Abs
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Meg has smashed that one!
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Shoulders yesterday and another great one!
There was a bit of shoulder pain going into the session, but that will be left over pain from the massage I had on Wednesday – this has happened a few times, but once there is blood in the joint it is usually okay the day after. I have mentioned this before, but if you are in the Scottish central belt area, you need to go and see Ricky Flanagan or any of the physios/massage therapists at Uddingston Sports Therapy. I have been to many physios across Glasgow, but Ricky is the only one who consistently keeps me relatively injury free. I say relatively because you are never not going to have some sort of pain or niggle.
Small incline Y raises – 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, 15-20 + double drop set
High incline SM shoulder press – 1 set, 8-12 + triple drop set
HS PL machine side raises – 1 set, 12-15 + double drop set
Back supported d-handle cable flys – 2 sets, 12-15
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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As the boys have mentioned, I would say that is down to GH giving your a deeper, more effective sleep
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Every day, year round, 100%, and taper depending on phases.
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A slight switch to the order of my leg day yesterday, not to mention a drop in load due to my knee just absolutely killing me now. I was only feeling it on the hack in the last portion of the working set, but now, I feel it just walking. So, hack has been binned.
Cybex seated leg curls – 2 sets, 12-15, 1 top set, 8-12 + double dropset
Prime PL leg ex – 2 sets, 12-15, 1 top set, 12-15 + triple drop
BB squat – 3 sets, 8-12
Pendulum squat – 2 sets, 8-12
Prime lying leg curls – 1 set, 15, 1 top set, 12-15
Seated calve raises – 3 sets, 15-20
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Pretty much the same setup for chest yesterday, however, I didnt want to do incline SM again, so I went with DBs, however, I was wary of the loading as my training partner was off again.
Seated cuffed 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 set, 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
Panatta pin-loaded 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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Chilled day yesterday, it was one of those ones where I have to think, what did I do yesterday?
My Mrs and I went to a light show in Glasgows west end which was nice, and an easy way to get my steps up. I swapped my last meal for fajitas, they were shite, hit my cal/macro target for that meal at least.
I am expecting a solid week of training this week!
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It is common to feel like that nowadays in the fitness/bodybuilding world. Trust me, there are people who have been doing this a long time who still feel the same way.
Diet wise, 1g of protein per lbs, 30% of protein value from fat, and then start say 1.2g of carbs per lbs. Use foods you enjoy/semi enjoy. Drink as much water as you can/need.
Training wise, do a little trial and error, that is the fun part of BB. Who cares what studies say, who cares what an influencer (or any of us for that matter) says. You are NEVER going to do something training wise that everyone agrees with, and even if they don’t, so long as YOU are seeing progress that is what matters.
I love super high volume for shoulders, I love super low volume for legs, and that has been figured out via trial and error, listening to BBs with more experience than me, and then coming to my own conclusions.
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Agree with Jordan. I personally would lean more towards more primo.
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A great NTD yesterday with a trip of to Edinburgh for the Scotland/All Blacks game. I have brought meals with me to games in the past, but the food you can get at Murrayfield is brilliant, so calories were all matched, and then a meal out in Edinburgh after, so I subbed out 2 meals for those meals.
Check-in with Nick as well, and I have dropped 4lbs down to 282.8 and that is with everything at 10/10. Im not hung up on that drop, as that is 3 weeks into this health phase. I am delighted with how I look in the back double bicep.
I am expecting a big week this week, despite it being a very busy week next week!
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A pretty bog standard back day yesterday. I say bog standard but I think the setup and style I have been hitting my back with for the past year has brought a new level of 3D to it. Today’s check-in shots from the back are my favourite ever from off season.
Rope pullovers – 3 sets, 12-15 reps
D-handles lat pulldowns – 1 set, 8-12, 2 back-off, 12-15
Conventional t-bar rows – 1 set, 8-12, 2 back-off, 12-15
Chest supported t-bar rows – 2 sets, 8-12 followed by a triple drop set
SA DB rows – 2 sets, 6-12
– Using a 4s negative with every rep
RDLs – 1 set, 5-9, 1 back-off, 9-12
I think I am quite fortunate that I can get my back to grow using free weight exercises I love to do, rather than having to resort to exercises that are arguably more accurate, but which I don’t enjoy.
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I would have a squatting movement in there personally, but like James said, if you are seeing progression, and you’re enjoying it then keep pushing!
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A very tame NTD yesterday. I had all 3 of my morning clients cancel – well in advance though – so I had a lie in (6:30) and then caught up with coaching admin but also life/property admin I have been actively trying to avoid. . . but with it all done and dusted I slept brilliantly last night, where I slept through to my alarm. I don’t think I have done that in the past 5 years.
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