Andy
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I’d add something like 50g of Performance Fuel in with your morning shake, as well as banana. That should help sustain the level of work you’re doing in the gym.
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That’s the Marbella training camp wrapped up, and what a trip it was. As I’ve mentioned, the both of us still stayed on plan, 6 meals per day, supps etc. This isn’t a flex, as most of the time I go on holiday I take a complete reset i.e I don’t train, I eat what I want etc. I think sometimes having a complete switch off is good – for me.
This time was a bit different though, as we’re both trying to maximise the time between now and when we start prep in December.
We had a few meals out, went to a beach club, but we still trained, done our cardio and got our steps in.
It’s nice coming back to Glasgow, even more so that it’s hotter than Marbella here which is weird, but at least the gym is tolerable heat wise.
The reset has done the world of good, now it’s time to get back on it!
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Agreed with Jordan. Training – as in properly training – anything daily seems excessive, unless it’s bodyweight ab work.
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I’m still surprised people are even contemplating using this. As the team have mentioned, adjust the timeline or pull out of prep, there’s no 3rd option.
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Agreed with everyone above, pre-bed. Get it all done in 1, I’m not forgetting to split doses, or have to take GH to the gym
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Leg day wrapped up in Marbella, and I’ve never been so uncomfortable in my life while training. That gym is like an oven, I’d rather train inside an oven. My lungs gave out way before my legs did due to the heat and the air feeling thicker. Severe dehydration throughout which meant I got next to no pump, and I felt I could’ve been stronger on most things.
Leg extensions – 3x 12-15 + double dropset
Lying leg curls – 3x 12-15 + double dropset
Hack squat – 3x 8-12
– I pyramided up, as I’ve been doing for a while now. I think it was 5pps, 5.5pps, 6pps
BB squats – 2x 8-12
– The rack was one of those fixed racks, which was too high for the depth I go to, and there was weight pins on the side of it, so if you went deep, the weight would hit them which massively put me off!
Hyperextensions – 3x 12
– I couldn’t fit into the seated hamstring curl, so I had to ditch that. Not a bad problem to have for a offseason BBr.
Standing calve raises – 3x 15
I will never complain about the heat in my gym ever again!
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So long as your recovery is great, you’re progressing in the gym, and your physique is changing for the better then keep your cardio/steps in. If you’ve got a routine that you enjoy that allows for your steps to be high, as well as keeping in cardio for numerous health and CV benefits then keep going with it. Yes you’ll have to eat more, but if you’re okay with that then great!
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First session in Marbella today, and we trained at M13. Walking in, the first person we bumped into was Dorian. Dorian is one of the few people in this industry who I haven’t met, but we had spent about 20 minutes walking around the midday sun trying to find the gym, so I was pissed through with sweat and didn’t want to interrupt the man.
Also, M13 has other be one of the hottest gyms on the planet. . .
A great session nonetheless;
Flex chest fly – 3x 12-15
Incline DB press – 3x 8-12
Flex PL press – 3x 8-12
Flex peck deck – 3x 12-15
– Even on a full stack it wasn’t challenging
Flex pin-loaded side raises – 3x 12-15
Rear peck deck – 3x 12-15
Standing EZ-bar cable curls – 3x 12-20
Standing alternating DB curls – 3x 12-15
SA cuffed tricep extensions – 2x 12-15
– I felt this a little too much in the elbow
I’m a bit scared about training legs there on Wednesday, but needs must. . . haha
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Hi mate,
I’m sure everyone in the forum will have a different approach, but mine involves slowly bringing food back up, typically 200cals per week via carbs. If training, the scales and/or visuals improve/go up, then I tend to stay there. In a dieted state it won’t be long before a change is made so during my last reverse the longest I went without a change was 2.5 weeks. Cardio tapered down by 5-10 minutes depending on where it ends up at, as well as tapering down PEDs (I know some don’t bother with this). Also, I don’t know the severity of your diet, but I like to give my gut a break from high protein for the duration of the reverse, so I’ll pull out 50-75g of protein and replace the calories with carbs as well. Once the reverse is done I’ll put protein back up.
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What’s your rationale taking anavar as opposed to fat loss agents like clen?
I feel like this sounds like a “quick fix” scenario.
If you’ve taken a lengthy break from training then simply training hard and eating right will make you look better, I personally wouldn’t bother taking anything.
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That’s the first few days in Marbella done. This is a getaway rather than a holiday. We’ve/I’ve got everything with me to ensure that I’m 100% on plan – other than some Spanish sweets, which they wipe the floor with compared to British ones.
We’ll be training at M13 tomorrow and Wed-Fri.
I’ve been toying with the idea of moving to Spain for a while now, but every time I’ve been here, even when I competed last year, the heat just makes me what to sit and do nothing. . . I’m sure you’d get used to it. The Scottish weather definitely makes it easier to stay focused.
Push (Chest) tomorrow, and with my elbows feeling that much better, I’m ready for a solid session!
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On top of what everyone has said here, I’ve seen the best results sticking to 15-20 ranges for calves
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IMO the deca up to 60mg EOD (~ 250mg per week)
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Chris decided to take the week off, and rightly so following the 6-7 week trend of needing to take a week off. Again, still following the intuitive training, which is nice mental relief from the logbook.
The skeleton of the sessions are still there, I’m just going by how my body feels: if I can do another set I will; if I want to chase more of a pump I will etc etc. . .
Everything bar tricep isolation was tapered up in a pyramid fashion.
Lying cuffed Y raises – 3 sets – 12-15 + double drop set
Rear delt cuffed raises – 4 sets – 12-15
– Example here of, I felt like I could do another, so I did.
High incline DB shoulder press – 3 sets – 8-12 + double drop set
Close grip BB press press – 3 sets – 8-12
– I got 6 with 140kg, which is good considering I’ve not touched these all year
SA Panatta pin-loaded side raises – 3 sets – 15
Standing alternating DB curls – 3 sets – 12-15
Iso across the body cable tricep extensions – 4 sets – 12-15
SA across the shoulder cable tricep extensions – 3 sets – 12-15
– These 2 movements don’t bother the elbow at all.
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A very quiet NTD today due to a few PT clients cancelling, as well as my physio also cancelling which takes out an hour of my day alone.
The leg session that I done yesterday absolutely ruined me, I can’t believe how bad my legs are! Luckily I managed 8 hours of sleep straight through (7 is usually my max).
I’ll definitely be putting Chris through that one in 2 weeks time.
We’re away to Marbella on Saturday for a week. We’ll both be following the same routine, just over there (+ some off plan meals and a day a beach club).
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