[Andy]

That’s the weekend ticked off, and a great day yesterday with the boys watching the rugby.

I just down most, if not all, social gatherings/occasions when I go onto prep, so I want to make sure I’m getting a good bit of down time in with the boys.

I’m excited to see where this week takes me, I’m delighted with my look at this weight.

3 full weeks of this setup and then I’ll most likely pull food back a tiny little bit, as I usually do in a health phase just to give my gut a rest.

Instagram - amsmuscle
Youtube - AMS Muscle
Tik Tok - amsmuscle

[Andy]

A pretty chilled NTD today, with a check-in of my client Ali who’s looking bonkers, a posing client and then just admin on the laptop for the rest of the day.

My lower back isn’t as bad as I thought it would be from yesterday’s session, but it’s still pretty tender to the touch.

I checked in with Nick today at 290lbs – see IG post for more. No changes today, and it’s unlikely there will be anymore after today either due to the remaining duration of the off season.

Very happy!

Instagram - amsmuscle
Youtube - AMS Muscle
Tik Tok - amsmuscle

[Andy]

There gets to a point where my carb totals/volume becomes obscene, and adding fats is easier for me to add calories without the volume. My first change to my offseason diet when transitioning into a prep is removing 300-400cals from fat.

Instagram - amsmuscle
Youtube - AMS Muscle
Tik Tok - amsmuscle

[Andy]

I’m quite vascular in both, but it’s easy to avoid them, and ensuring you’re in either of the heads. Biceps is a doddle once you’ve done it a few times

Instagram - amsmuscle
Youtube - AMS Muscle
Tik Tok - amsmuscle

[Andy]

A very successful back day completed. After deloads/weeks off, my number rarely suffer with pulling movements, so everything was on par with where it was pre-break.

Checking in tomorrow with Nick, and with the ever so subtle food increases we put in, I’m sure there’s going to be some noticeable change, as I can both feel and see it.

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 (back up to 280kg)

As you can see, relatively low volume, but this has worked for ages, when I do add something else in, a row, a pullover, rear delts, I know I’m just done by that 1 working set of deadlifts.

Instagram - amsmuscle
Youtube - AMS Muscle
Tik Tok - amsmuscle

[Andy]

Hi Ben, upload a few photos so we can see and then the team will weigh in on a timeframe that you might need for a future fat loss phase

Instagram - amsmuscle
Youtube - AMS Muscle
Tik Tok - amsmuscle

[Andy]

Another great shoulder dominant push session, however, I tweaked some of the load/exercises due to an overly tight right pec, and I didn’t want to risk it, so. . .

Standing iso-lateral cuffed raises – 2 working sets, 8-12, 1 back-off set, 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

<b style=”font-family: inherit; font-size: inherit;”>Prime neutral handles flat PL chest press – 1 working set, 8-12, 1 back-off set, 12-15

HS PL machine side raises – 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

Instagram - amsmuscle
Youtube - AMS Muscle
Tik Tok - amsmuscle

[Andy]

I’m spending the weekend of this weekend off down at my other half’s flat in Liverpool. It took me just over 6 hours to get her due to a closure on the M6, so I’m behind on meals, but I’ll be able to tick everything off.

There’s nothing worse than sitting in stand still traffic on country roads! I love driving my car, but that was just appalling, not to mention bursting for a piss for about 2 hours.

Anyway, Nick and I have agreed to nudge the food up a bit, but to also add in NPP at 400mg per week, so the cycle is looking like this;

Test E – 1000mg

Primo – 600mg

NPP – 400mg

GH – 6IU pre-bed

T4 – 100mg/day

Lantus – 20IU/day

Humalog – 10IU pre and post

Telmisartan – 40mg/day

Metformin – 500mg/day

MK677 – 1 tab AM

Loving the log bro!

1) Do you find 1000mg of Test E gives you more benefits than, say, 750mg or 500mg?

2) Is there a reason you take all of your GH pre-bed rather than split throughout the day?

3) Does your coach base your insulin dosage based on your blood sugar levels?

4) Do you notice any significant metabolic boost from the T4, or is it more for GH conversion support?[/quote]

Hi Jordan,

1. I notice a difference in my recovery, and I feel I tolerate high test really well (my blood work backs that too). I may get an initial spike in blood pressure, but over time it settles.

2. I notice a really nice benefit to my sleep quality, and if my biggest natural pulse (on paper) were to occur at night, then I’m mimicking that. Also, it’s one less thing to remember.

3. Yes, that’s based off BG values, so my dosing of lantus fluctuates week to week (sometimes).

4. It’s noticed some slight deviations of thyroid in my blood work a few years ago running 4+IU of GH, so ever since I’ve kept it in.

Hope this helps!

Instagram - amsmuscle
Youtube - AMS Muscle
Tik Tok - amsmuscle

[Andy]

– Requires less (relative) load, so this is advantageous in a scenario where you maybe injured, but maybe still looking to take the muscle to failure. For example, when I hurt my brachialis a few years ago, I went to failure in a 20-25 rep range because anything lower than that caused pain relative to the load I was using.

– Blood accumulation/pump. Not always conducive to muscle growth, but is sometimes a marker you’d want to achieve from a session for whatever reason.

– Depending on the exercise, there might be a higher CV demand, something of which is more fun to do lifting weight as opposed to doing some sort of intense cardio – again if you’re looking to build upon that. I’m sure squatting 140kg for 30 reps keeps the ticker in a good spot.

– It might be beneficial for some to work in higher ranges when trying to perfect or teach form.

Instagram - amsmuscle
Youtube - AMS Muscle
Tik Tok - amsmuscle

[Andy]

The first leg session after the week off is complete. I’ve only just managed to gather myself and un-peel myself from the couch to sit at my laptop and type this out. . .

Usually after a week off I feel the stabilisation of my lifts is a bit off, as if the supporting muscles have “turned off” but it usually only takes a week’s training cycle to correct that. All numbers were matched or beaten today which is great.

We also filmed today for the YT channel, so that should be up shortly, it’s been over a year since I filmed a leg session.

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

The rest of the week now is a doddle! (Kind of)

Instagram - amsmuscle
Youtube - AMS Muscle
Tik Tok - amsmuscle

[Andy]

I feel the guys at the top could do literally any form of training and be in the position they’re in. If it works, it works they’d say (I’m guessing)

Instagram - amsmuscle
Youtube - AMS Muscle
Tik Tok - amsmuscle

[Andy]

2nd last day of the week off complete. The other half and I drove through to Manchester to meet her pal who’s a yoga instructor, so obviously we had to book onto her class. I used to do yoga every week, but honestly, I got lazy with it. I used to see massive benefits from it, especially on prep when I want to detach myself from BB for even an hour a week. I say I’m going to go back to it, but that remains to be seen. . .

I’m dying to train now, Monday can’t come soon enough!

Instagram - amsmuscle
Youtube - AMS Muscle
Tik Tok - amsmuscle

[Andy]

I’m spending the weekend of this weekend off down at my other half’s flat in Liverpool. It took me just over 6 hours to get her due to a closure on the M6, so I’m behind on meals, but I’ll be able to tick everything off.

There’s nothing worse than sitting in stand still traffic on country roads! I love driving my car, but that was just appalling, not to mention bursting for a piss for about 2 hours.

Anyway, Nick and I have agreed to nudge the food up a bit, but to also add in NPP at 400mg per week, so the cycle is looking like this;

Test E – 1000mg

Primo – 600mg

NPP – 400mg

GH – 6IU pre-bed

T4 – 100mg/day

Lantus – 20IU/day

Humalog – 10IU pre and post

Telmisartan – 40mg/day

Metformin – 500mg/day

MK677 – 1 tab AM

Instagram - amsmuscle
Youtube - AMS Muscle
Tik Tok - amsmuscle

[Andy]

I’m pretty bored of this week off now. . .

I feel completely rested and ready to go with training next week (which was kind of the point to be fair).

I’ll be checking in tomorrow with Nick to put the game plan together for the final lap of this off season.

I don’t chase scale weight any more, but I think I’ll be around the 295 range once the push is over, and leaner than I was 12lbs lighter.

100% I put this down to the very controlled reverse I done post show, and I’ll be looking to refine it further coming out of this year.

Instagram - amsmuscle
Youtube - AMS Muscle
Tik Tok - amsmuscle

[Andy]

I think I have the most boring blog on here. . .

Day 5 of my week off. I feel brilliant – other than a mild cold I picked up from the rugby no doubt.

The last time I took time off it was new year, and there was a lot going on socially, now though, I feel like this week is dragging a touch, but that means that I’ll be raring to go come Monday.

I have 5 weeks left of this push, so I’m think one last bump in PEDs, and a little bit more food – knowing how my appetite will be come Monday.

Instagram - amsmuscle
Youtube - AMS Muscle
Tik Tok - amsmuscle