[Andy]

I’ve went a bit MIA since the weekend, I’ve been hit by the flu, which in turn spurred on a migraine, which has also spurred on a throat infection, so needless to say, I’m not feeling good at all.

I had a few square meals across those 3 days, but because swallowing is so painful I literally couldn’t get the food down. It felt like was swallowing broken glass. Even drinking water was brutal, and that’s causes me to be massively dehydrated as well.

To make matters worse – I know – my immune system must be in the gutted because I have 6 ulcers in my mouth making eating that much harder as well.

I’m back onto my full NTD routine today with cardio, steps, and 100% eating and drinking. As much as I know it’s just water and glycogen, I feel small. I’m looking forward to training again, just to get a bit of life into my body.

I was in such a good stride prior to Tenerife – let’s face it, that’s what has ultimately caused this. . .

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[Andy]

Well yesterday (Saturday was a blur). I had been feeling a migraine coming on for a few days, but never fully turned into one. I get a migraine once a year and they’re horrific. Once I got to Liverpool I knew I’d either wake up and be fine or, it would be full blown migraine. . . and that’s exactly what happened.

Sweats into unbearable colds shivering/chattering, I couldn’t see, wobbly, pulsating headache, my eyes felt like they had ballooned to twice their size.

The only way for me to fight the migraines I get is to sleep it off, so I must have slept for a good 18 hours straight. I don’t feel 100% yet, but the worst has passed. In years gone by, my migraines might last up to 3 days.

Anyway, I also missed a session of training because of it was well, so I’m feeling that horrible OCD way as well.

I really need to get my momentum moving again!

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[Andy]

Yesterday was the first 100% session back, and it was superb. Poundage’s were all the same, but as predicted there was a few drops in reps scattered here and there, but nothing too concerning. Last night was the first time I actually felt like my old self again, which is scary considering that’s almost 2 weeks since I left for Tenerife

I don’t feel 100% yet – again scary – but I’m just trying to ride it out.

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

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[Andy]

Agreed with Sas on the blends. I don’t use sus with clients, I don’t feel there’s a place for it in BB – I’m sure there are some who would benefit from it.

On top of what Sas said about carrier oils, I also find that everyone get’s PIP in different areas. I’ve never PIP in my lats, but yet I’ll get PIP every single time in my triceps. I’d try the lats again – assuming you’ve not got issues with the lab itself – and see if it happens again.

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[Andy]

One man’s too much, is another man’s too little. It depends on how much cardio you’re on right now. If it’s 0, then most would stay that’s too big a jump, if it’s 1 hour then that’s not as bad an increase if it’s 30 minutes, and split across the day, plus, it’s walking.

Without knowing your lifestyle, job etc, it’s hard to pinpoint if something is too much.

If you’re staying strong, and your training sessions aren’t being negatively impacted, and you’re making steady fat loss progress, then you’re fine

I walk about 8000-10000 steps everyday.

I walked for 45 minutes 4 days ago and it felt awesome and didnt Get any fatigue.

But i am wondering if my muscles gone be too tired[/quote]

Instead of doubling your cardio then, do 3x 45 minute incline walks per day and start there and incrementally increase that based off fat loss progression. Adding a session or making the walks longer by 5 minutes

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[Andy]

One man’s too much, is another man’s too little. It depends on how much cardio you’re on right now. If it’s 0, then most would stay that’s too big a jump, if it’s 1 hour then that’s not as bad an increase if it’s 30 minutes, and split across the day, plus, it’s walking.

Without knowing your lifestyle, job etc, it’s hard to pinpoint if something is too much.

If you’re staying strong, and your training sessions aren’t being negatively impacted, and you’re making steady fat loss progress, then you’re fine

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[Andy]

Hi Jay,

I’d introduce NPP at 100mg/week and then taper the dosage up. I find there’s quite a wide spectrum of response to NPP, both good and bad, so start low, and taper up.

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[Andy]

The first leg day post holiday/week off, and even though Chris and I agreed to go no more than 80%, we were both absolutely ruined. Chris took a week off the same time as me as it all tied in relatively well.

My theory is that when you’re not using peak logbook weight, there’s not as much adrenaline there to mask the pain you’re in, so you feel every single rep a lot more. Also, 300kg on a leg press feels like 600kg simply because you’re not as amped up to move it.

It was one of those ones where I could feel the DOMs setting in almost instantly!

It was absolutely nothing special, the exact same session with 20% of the load and intensifiers removed.

Prime PL lying leg curls – 1x 12-15

Prime PL leg extensions – 1x 12-15

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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[Andy]

As Kuba said, TDs should be higher, and the difference between TD and NTD increases as you get bigger. A small difference for yourself is all that’s needed

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[Andy]

I’ve never used it, but from what I’ve read it sounds terrible! I know strongmen who have taken it, but not BBs, I’m sure there have been

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[Andy]

Back to a 100% session today, and although it was a good one, my strength and power is still down a touch. I swear to god, I’m never going that hard again on a stag doo! It will come back quickly, it’s just frustrating.

I’ve removed the HS seated incline PL press and replaced it for the Cybex incline press as the incline press has been rinsed for quite a while now. I eventually get to a point where I don’t feel it in my chest, just shoulders after the 4.5pps mark.

It was good to get such a good upper body pump though, thank god!

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

Incline DB press – 1x 8-12, 1x 12-15

Cybex incline PL 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

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[Andy]

Go and see a massage therapist or a physio first, have them assess your quad and then take it from there. If for the time being you can only do 1 movement pain free, then run with that one for the time being until you can get some one to tell you what is wrong with your quad.

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[Andy]

Look for a different movement pattern that isn’t causing any issues, rather than just not doing legs. Do something at least, even if it’s just light leg extensions.

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[Andy]

A great day out at the 2 Bros Scottish Championships yesterday with some great placings for the team. It was great to see the show step up a notch from last year with last year being the first time 2 Bros has held a regional in Scotland. It will be good to see the show grow to greater heights as the years go on.

I didn’t check-in with Nick this week, I didn’t even check my weight. After 5 days in Tenerife I think I would have got into my head if I had looked at myself or checked my weight. So, I’ll be getting a full weeks worth of training this week and then check-in with Nick on Friday prior to going down to Liverpool to see my other half for her birthday.

I have bounced back pretty quickly though – as predicted – and the 2 sessions I’ve had have okay, not great, but still pretty good. Next week will be right back to 100%.

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[Andy]

First session completed today, and it was a very tiring one. I was beyond gassed just after lat pulldowns, and my strength is definitely down. I can almost t-bar row 9 plates, but 6 felt like I was moving a mountain.

However, I feel SO MUCH better for it, and I’m sure shoulders tomorrow will sort me out further.

It was good to get a pump, I felt better just warming up so that was a good sign!

I won’t wrote what I’ve done, I don’t think many will use “lads holiday training reverse” plan, or maybe they will, I don’t know haha

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