Andy
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I’m usually a very positive guy, stoic even haha, but I’ve been raging all of today, and for no apparent reason. Training back is always a good way of letting that aggression out, however, the more the session went on, the more I just felt this obnoxious rage! Sometimes, whoever is on the desk in the gym, they don’t realise that the gym’s Spotify switches to garbage music that shouldn’t be playing in the gym, like James Blunt or something, so that spoiled my 2nd set of t-bar rows, anyway. . .
Neutral grip lat pulldowns – 3 sets, 8-12 reps + double drop
Rope pullovers – 3 sets, 12-15
Prime pin-loaded low rows – 3 sets, 8-12
– I pyramided up the weight to my last set where I went to failure.
Conventional t-bar rows – 1 working set, 8-12, 2 back-off sets, 12-15
– As above, the 2nd back-off was ruined by Celine Deon or some shit
SA DB rows – 3 sets, 8-12
RDLs – 1 working set, 8-12, 1 back-off, 12-15 (paused reps)
– I went up to 220kg for my working set which felt great!
Check-in with Nick tomorrow, which I’m very excited for!
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The latest leg session was a cracker once again. This time around instead of the horizontal > pendulum squat setup, I decided to go with hack squat > bb squats. It’s not uncommon for me to do 2 squatting patterns in the one session. Even deep into an offseason, I don’t really get lower back pumps or fatigue. Plus, I love BB squats.
Also linked up with Ricky for my first massage in 3 weeks. I wasn’t as sore as I thought I was going to be, but as always with Ricky, it was by no means comfortable.
Prime lying leg curls – 2 sets, 8-12 + double drop
Prime leg ex – 3 sets, 8-15 + quadruple drop
Hack squat – 1 set, 8-12, 1 cluster set
– It’s been a while since I hacked squatted, so to get 8pps I was very happy with that.
BB squats – 1 set, 8-12, 1 back-off, 12-15
Seated leg curls – 3 sets, 12-15
Seated PL calve raises – 3 sets, 20
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Other than the 0 protein in M3, there’s nothing overly concerning in your plan. Shifting to COR might help. A few have mentioned bagels, but found bread to sit and not be processed well.
I think a pull back to reset your appetite would be where I’d start. It can be as small as a 25% reduction in carbs for 2-3 weeks, that works well for me peak offseason.
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Like Kuba said the test/mast option would be better, but if you can’t get a hold of either easily, then 0.5mg 2x per week is fine of arimidex.
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First session of the week squared off yesterday. I felt a bit tight going into the session, and that stayed until I was well into my second exercise, but it didn’t hold me back I’d say.
I’ve not had massage work done for 3 weeks now due to a variety of reasons, and I can feel that top line portion of my chest along the collarbone feeling just that little bit too bunched up. Luckily I’m in with Ricky tomorrow.
Seated cuffed cable flys – 1 working set, 8-12, 2 back-off sets, 12-15
Incline DB press – 1 working set, 8-12, 2 back-off sets, 12-15
– At the start of the 2nd back-off, my hand was in the wrong position, so I had to rest mid-set which definitely wasted a lot of energy.
Small incline SM press – 2 working sets, 8-12 + double drop set, extending the negative with each drop (5s and then 7s).
Prime peck deck – 3 working sets, 12-15
Prime rear peck deck – 3 working sets, 15-20
SA cuffed cable side raises – 3 working sets, 12-15
Standing EZ-bar cable curls – 3 working sets, 12-15 + double drop
Standing EZ-bar curls – 3 working sets, 12-15
– The technique is different to that of a cable, incase people are wondering why I’m doing 2 very similar patterns.
SA DB concentration curls – 2 sets, 12-15
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Hey man!
I really love your simple Approach! Will try it for myself!
How Long do u Need for your Sessions?
Hi mate. Minus warming up/stretching etc, the sessions take 45 minutes – 1 hour.
[/quote]
Hi Andy, great content. What were you running for a split during these days you were posting on the forum? Thank you![/quote]Hi Brian,
The exact same as I am now;
Chest/Shoulder iso/Biceps/Abs
Legs/Abs
Shoulders/Chest/Triceps/Abs
Back/Abs
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Feeling lethargic is very normal. The degree of which depends on how hard you’re pushing all of the variables. I think this is why guys and girls who actually do legitimate offseason’s much prefer to be on prep as you’re more alert, more energised – until a certain point.
If you’re worried about insulin sensitivity, monitor your blood glucose regularly.
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Agreed with Hilly, pre-meal. Allows for the meals prior to digest and change the look, weight etc. If you’re making manipulations to each meal, then this also gives time to do so prior to the meal.
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Check-in day, and I’m sitting in a very decent spot. This is the leanest I’ve ever been in an off season (282.6). By no means am I anything to shout out about in terms of composition, but I’m in a good place where recovery is awesome, sleep is great, CV is semi-decent and I’m getting fuller and fuller each week.
We’ve agreed to push CHO up a bit more by 50g.
I find I have a very small tipping point when it comes to digestion and what is “too much” for my gut, but I’ve been way higher than here before.
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Yesterday was another good session to sign off the week’s training. My back session as of late have been the most varied out of the 4, in the sense that, I’m swapping exercises in and out more regularly on a weekly basis.
I put T-bar rows back-in yesterday, they’re just such an efficient movement for me, I don’t know why I stray to anything else.
Lat pulldowns – 3 sets, 8-12
– Pyramided up here, with a few small touches from Chris on the last set. My tricep tendons don’t feel as sore, or sensitive so this made for a really comfortable 3 sets which hasn’t been the case for about 8 weeks. This will be down to the shift in volume across the training week.
Rope pullovers – 3 sets, 12-15
Prime pin-loaded low row – 3 sets, 8-12
– Pyramided up as well, I love this machine.
T-bar rows – 1 working, 8-12, 2 back-offs, 12-15
SA DB rows – 3 sets, 8-12
– I’m used to chucking around the 100kgs, but recently brought the weight down to 80kg and just control the weight that bit more.
RDLs – 2 sets, 8-12
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Nothing spectacular happened yesterday, just a day crammed with PT.
I’ve been managing to get 8 hours of sleep per night for about 2 weeks now, my usual is 7, and even that 1 hour difference is noticeable. I’m just being that little bit more disciplined with shutting up shop and going to be, as opposed to doing wee bits of work here and there, which usually ends up that bed time being pushed back.
Shoulders today, and despite not having massage yesterday, everything feels pretty fresh!
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A superb leg day yesterday at Performance Gym Irvine with Chris, prior to the Lee Priest seminar – which was a last minute cancellation due to Ronnie being unwell.
There’s a few pieces in there I’ve never used. Chris and I are both still taking things sessions by session, as in we have our structure, but will swap out exercises/schemes based off what we want to do that day.
HS lying curl – 2 sets, 12-15 + 1 forced + 1 negative + double drop
– I’m not the biggest fan of this piece, I feel there’s too many drop offs but still good.
Prime leg ex’ – 3 sets, 12-15 + plate by plate dropset (5 plates)
Hip press – 2 sets, 8-12
– Nothing OTT here, just 2 great sets
Hack squat – 3 sets, 8-12
– Pyramided up 3, 4 and then 5 pps
HS seated leg curl – 3 sets, 12-15
We usually do calves and abs on leg day, but we finished bang on when the seminar started.
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Agreed with Clare, track macros via direct sources, but note the overall calories via secondary sources.
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Kicked the week off strong with a brilliant push session. I’m still not log booking, I’m following the same lay out of the sessions, but using different rep/set/intensifier schemes each time, and using different exercises some times.
Today went as follows;
Standing cuffed cable flys – 3 sets, 12-15
Incline DB press – 1 working set, 8-12, 2 back-of sets, 12-15
– I lowered the weight from 70 to 50 for the back offs.
Small incline SM press – 2 working sets, 8-12 + double drop, with the last drop being 10s negatives until failure.
Prime peck deck (Hooking my arm around the handles) – 3 sets, 12-15
Prime rear peck deck – 3 sets, 12-15
– Pyramiding up to my heaviest weight for the 3rd set.
HS PL machine side raises – 3 sets, 12-15 + double drop set
Standing EZ-bar cable curls – 3 sets, 12-15 + double drop set
– Again, pyramiding up, and not taking the set to complete muscular failure.
Standing EZ-bar curls – 3 sets, 12-15
Alternating DB curls – 2 sets, 12-15
Smoked!
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If you look around the neck of the ampule, there should be a score/line/groove. Have this line facing you. Using something sterile like gause or a clean/new bandage around the head/neck to avoid the sharp being in contact with your skin if it shatters, break the head away from you. It will make a popping sound, and you shouldn’t be squeezing the head, just applying enough force to snap the head off.
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