Andy
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A great week of training completed! I hit a life time PB on my DB shoulder press, without even realising either, as I didn’t consult the logbook prior to the lift, maybe that’s the cheat code.
I’ve got a very exciting weekend with the PCA Scotland on Sunday, so that should be another great day out for the troops, and I’ll be checking in with Nick tomorrow to see how things are looking.
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
Rear peck deck – 3 working sets, 12-15 + double drop
Bent over rope triceps extensions – 3 working sets, 12-15
Overhead rope triceps extensions – 3 working sets, 12-15
Across the body cable triceps extensions – 3 working sets, 12-15
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Just wondered how much you drop the weight by for your back off’s and do you rest long between sets on the compound stuff?
Hi Graeme,
It depends on the lift, but for the most part I’m looking at a 10-15% drop on most lifts I’d say. In terms of rest periods, I’m usually around the 3 minute mark
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As I’ve mentioned, back and shoulders has been swapped out to allow for as much time between back and legs as possible. I didn’t notice any drastic difference in performance compared to if I trained back after a TD compared to a NTD, but there was still progression.
I also swapped out the HS row for the HS low row as I’ve been rinsing the same numbers for weeks on the former. The low row is something I’ve not done much of, so I feel I need to tweak the form a touch but leaning down into the side that’s working.
Neutral grip lat pulldowns – 1x 8-12, 1x 12-15
T-bar rows – 1x 8-12, 1x 12-15
HS SA PL low row – 1x 8-12, 1x 12-15
SA DB rows – 2x 8-12
Deadlifts – 1x 8-12
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A very busy NTD today, filled with PT, posing clients, physio/massage, and online work, I can’t believe how quickly the day has went.
I’ve got 3 guys competing this Sunday at the PCA Scotland, all in different classes so things are dead exciting just now getting all of them ready for their respective classes.
I’ve got a big back session tomorrow, and the thought of doing shoulders on a Friday and not being ruined for the weekend sound quite nice!
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I/We’ve decided to swap our splits around, so we’re now hitting;
Mon: Legs
Tues: Push (chest) + biceps
Wed/Sat/Sun: NTD
Thursday: Back
Friday: Push (shoulders)
Chris and I both agreed that we feel a little bit better rolling into a leg session off the back of 2 days off at the weekend.
Last night’s session was great as well, despite sitting in a car for 3+ hours.
Prime PL lying leg curls – 1x 12-15 + a triple drop set
Prime PL leg extensions – 1x 12-15 + Tuor rest pause (I’ve outlined this in previous leg sessions)
HS horizontal leg press – 1x 8-12, 1x 12-15
Pendulum squat – 1x 8-12
Cybex seated leg curls – 1x 12-15, 1x 15-20
Seated calve raises – 3x 20
Decline sit-ups – 3x AMRAP
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A fantastic day out at the Granite City Classic today! BB as a whole across the UK is a niche wee sport, but in Scotland it’s even niche(er), so everyone knows everyone and for the most part everyone is very positive. My social battery is definitely very depleted, but it was a great day out seeing everyone from Scottish BB.
My client Scott managed to bag a 3rd place in classic – should’ve been 2nd but hey ho.
The good thing is that your main goal was 2 Bros at the end of the month, as that’s the route he eventually wants to take in the future, so I’m hoping for an excellent showing then.
I’ve decided to compete 3 weeks earlier than planned at the French pro, meaning I’m now in my health phase;
Test E – 250mg – spread across 2 shots
GH – 2IU pre-bed
Telmisartan – 40mg
Metformin – 500mg
Lantus/Humalog – 20/20IU which I’ll taper down to nothing across the health phase
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Another week of training completed, and I’m not going to lie, I can’t wait for this push phase to be over. Is it the most food I’ve ever pushed? No, but I think I’ve just been pushing food for so long, across multiple years that I just get more and more sick of food as the years go on. Not to mention that I’m a human pin cushion
I’ll checking in with Nick tomorrow, but I’m probably going to bring up with him that I want to pull the PEDs back this week, but we’ll see what he says.
Neutral grip lat pulldowns – 1x 8-12, 1x 12-15
T-bar rows – 1x 8-12, 1x 12-15
HS SA PL row – 1x 8-12, 1x 12-15
SA DB rows – 2x 8-12
Deadlifts – 1x 8-12
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A pretty hectic NTD for me today, as I’ve spent the entire day in the car driving down to Manchester and back to take my Mrs to her check-up appointment. I still managed to get all of my cardio squared away this morning, but in order to get a good amount of sleep, I’ll need to ditch my last meal. It annoys the life of me, but I’d take a drop in meals to get more sleep in. I’ll need to get a bit earlier to get my work from today done, but it’s all good! Last training day tomorrow!
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Today was my 3rd session in a row, something which I never do. Anything more than 2 in a row and I really feel a drop in drive, and I notice a drop in pump/blood flow, the same kind of symptoms I’d see 7-8-9 down the line, just not as severe. Regardless, it was a superb session.
When I don’t have my training partner, I’ll do 2 sets of the same weight for 12-15 on DB shoulder press, rather than going to my heaviest, and not having him behind me making sure the DBs don’t go behind my shoulder.
Lying cuffed 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
Rear peck deck – 3 working sets, 12-15 + double drop
Bent over rope triceps extensions – 3 working sets, 12-15
Overhead rope triceps extensions – 3 working sets, 12-15
Across the body cable triceps extensions – 3 working sets, 12-15
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A very very nice leg day completed today. My training partner was late, and I just wanted out of the fucking gym with it being that horrible stuffy heat that Glasgow gets, but it ended up being a superb session, and the pace didn’t take away the progression from the session, there was some nice improvement to numbers across the board.
Due to the horizontal leg press pins being wrecked, Gym Pins don’t fit in the end of the machine, so I have to balance plates on top of each other, so my training partner sometimes has to adjust the plates mid rep which is terrifying, but I still managed a 10kg increase.
I pushed the pendulum up by 5kg as well (110kg) and took 7 reps.
Prime PL lying leg curls – 1x 12-15 + a triple drop set
Prime PL leg extensions – 1x 12-15 + Tuor rest pause (I’ve outlined this in previous leg sessions)
HS horizontal leg press – 1x 8-12, 1x 12-15
Pendulum squat – 1x 8-12
Cybex seated leg curls – 1x 12-15, 1x 15-20
Seated calve raises – 3x 20
Decline sit-ups – 3x AMRAP
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It doesn’t sound like that was an assist, it sounds like your spotter done the set for you. . .
Any assisted/forced reps I take aren’t even that, it’s maybe the last 30% of the last rep, if that.
As the boys have mentioned, simply get strong within most agreed upon ranges (8-12) and then add techniques down the line, based physique progress and recovery capabilities.
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A great start to the week with a very productive push session. I’ve finally got off my arse and I’m looking to order more increments of DBs. They have to be cast iron though in order to match the rest of the gym. . .
Strength is at an all time best, and I’m finally really happy with how my upper body looks!
Seated cuffed cable flys – 2x 8-12, 1x 12-15
Incline DB press – 1x 8-12, 1x 12-15
HS incline PL chest press – 1x 8-12, 1x 12-15
Standing cable flys – 1x 12-15
Prime rear peck deck – 3x 12-15
SA cable side raises – 3x 12-15
High incline EZ-bar cable curls – 1x 12-15 (pyramiding up to the failure/working set)
Standing cable curls – 1x 12-15 (pyramiding up to the failure/working set)
Standing iso-lateral bicep curls – 3x 12-15
Shallow decline sit-ups – 3 working sets, AMRAP
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A nice chilled out NTD today, even if it did pass just that little bit too quickly.
I feel like I’m always chasing my tail just now, and that there’s not enough time in the day, but it’s all good. I’m quite fortunate to be able to do what I do, so I try not complain too much.
I’m excited for a big week of training next week, spurred on more so by the fact that I’ve only got 2 weeks left of this off season.
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Training is complete for the week, and training on a Saturday afternoon, always reminds me of how much I hate training at the weekend! There’s just something about it that suck the life out of the session. It was still a great one nonetheless.
I also checked in today – I’ll be posting those on my story. I’m at my all time biggest, but my shape is still there – by a thread. I’ll be pushing for another 2 weeks. I thought it was 1, and then Nick reminded me that’s it’s 2.
After which we’re going to pull; some food back, maybe around 10% of CHO just to give my stomach a break, and to drop some easy weight (gut content, water, etc).
Neutral grip lat pulldowns – 1x 8-12, 1x 12-15
T-bar rows – 1x 8-12, 1x 12-15
HS SA PL row – 1x 8-12, 1x 12-15
SA DB rows – 2x 8-12
Deadlifts – 1x 8-12
Simple as. . .
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As the boss has said, when we consider whole foods, it’s also the micro-nutrients in the sources as well. We all live vastly different lives and different schedules, but if you can get the majority of your sources from whole foods then that’s the best start, for example, if you have 5 meals, ensure 3 of them are whole foods.
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