Andy
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If you HAVE to add butter, pick one with that has high omega 3 & 6, however, in terms of micronutrients, you’re best sticking to other, more widely used fats.
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It would be easier to determine what you should do next if you sent in a couple of photos, however, 20kg in 14 weeks is a lot, there will undoubtedly be fat gain there, I’d scale things back and clean up the physique
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A perfect push (chest) session yesterday once again. A few numbers up across the session itself. My 2 pressing numbers haven’t changed in weeks, but now is not the time to swap exercises in and out – in my opinion.
Seated cuffed cable flys – 1 working set, 8-12, 1 back-off sets, 12-15
– Back-off sets paused
Incline DB press – 1 working set, 8-12, 1 back-off set, 12-15
– Back-off set paused
Prime flat PL press – 1 working set, 8-12, 1 back-off + double drop set
Prime peck deck – 1 working sets, 12-15
– Torque set to 2
Prime rear peck deck – 3 working sets, 15-20
– Torques set to 2
SA cable side raises – 2 working sets, 12-15
Standing EZ-bar curls – 3 working sets, 12-15 + double drop
SA DB concentration curls – 2 sets, 12-15
Standing EZ-bar cable curls – 2 sets, 12-15
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Nothing out of the ordinary with yesterday’s check-in, down 1.5lbs. As I mentioned previously, we ran 2 high days last Sunday and Monday due to the amount of weight I dropped, as well being a touch flat. However, Nick and I decided that we didn’t need to do that this time around, so we’re going to run things until Tuesday or Wednesday and decide from there.
Every prep is different, I’m not used to seeing myself in this condition this far out, or being as full as I am with this condition, so that’s cool!
A great check-in countered the shit result from the Scotland-Italy game. . .
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Agreed with Sas, one particular lab gave me PIP no matter the compound/ester. I switched to another about 18 months ago and I’ve had zero issues with PIP since.
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Another productive push (shoulder) session yesterday which was also captured on camera for YT. I managed to nudge up both my presses which is rare for me – it’s usually one or the other.
Checking in with Nick tomorrow, I can’t wait to see how my physique looks
Lying cuffed Y lateral raise – 1 set, 8-12, 2 sets, 12-15
– Reps performed with a pause in the lengthened portion for the back-off sets
Prime rear peck deck – 3 sets, 12-15 + double drop set
High incline DB shoulder press – 1 set, 8-12, 1 back-off set, 12-15
Arsenal standing tricep press – 1 set, 8-12, 1 back-off, 12-15
Prime pin-loaded lateral raises – 2 sets, 12-15 + double drop set
Standing cable flys – 1 set, 8-12
Overhead rope cable extensions – 3 sets, 12-15
Straight-bar ex SS rope cable ex – 3 sets, 12-15
Across the body cable tricep extension – 3 sets, 12-15
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I don’t think it can get much more sensible than that mate. That initial weight increase per week is fine, but there will be weeks where it doesn’t move so don’t feel you need to jump the gun from a purely scales point of view. If you like what you see in the mirror then continue to monitor things as you plan to do, just don’t feel obligated to add food if there’s no scale budge.
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A VERY chilled NTD yesterday, I was supposed to take my other half to an appointment, so I cancelled my massage with Ricky, it turns out she decided to cancel her appointment so I was left with a pretty empty afternoon – which is very rare as going to my massage is a 2 hour round trip with perfect traffic.
I managed to get a mid afternoon nap which was class!
It’s odd to see visual change almost every day just now, I’m usually still in the flat and fat stage at 15 weeks out.
Excited for the rest of the week!
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Try making your own “mass gainer” or high calorie shake;
30g – 45g – Iso Pro
100g – Powdered oats
100g – Banana
20g – Natural honey
30g – Coconut oil (I find nut butters go a bit weird in shakes if they’re left too long)
Something like that. Blend it and stick it into a 1L shaker
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Another excellent leg day yesterday and with a little more carbs going in Sunday & Monday, I was able to crank up the numbers a bit with a few of my lifts.
I’ve just uploaded a leg day to my Youtube channel, this is pretty much set the set routine I’ve been running for some time now, just not in my usual gym.
https://youtu.be/tE3njCorauw?si=0fp6sNPwHnUgv6OA
Cybex seated leg curls – 1 set, 8-12
– Each rep is paused in the stretch
Leg extensions – 1 set, 8-12 + quadruple drop set
Pendulum squat – 1 sets, 8-12
Horizontal leg press – 1 set, 8-12
Prime lying leg curls – 1 sets, 12-15 + 1 forced negative
Seated calve raises – 3 sets, 15-20
New numbers across the board as well so delighted with that!
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Agreed with the boys, I wouldn’t run primo with EQ in play, I may differ slightly and run test a bit higher than that, maybe a 2:1:1 ratio, but that’s just me
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A much more productive push/chest session yesterday, numbers actually jumped up a touch. Not only did I sleep better compared to the previous Sunday, but I after having ran 2 high days Sunday and Monday, I just feel that little bit more powerful.
Seated cuffed cable flys – 1 working set, 8-12, 1 back-off sets, 12-15
– Back-off sets paused
Incline DB press – 1 working set, 8-12, 1 back-off set, 12-15
– Back-off set paused
Prime flat PL press – 1 working set, 8-12, 1 back-off + double drop set
Prime peck deck – 1 working sets, 12-15
– Torque set to 2
Prime rear peck deck – 3 working sets, 15-20
– Torques set to 2
SA cable side raises – 2 working sets, 12-15
Standing EZ-bar curls – 3 working sets, 12-15 + double drop
SA DB concentration curls – 2 sets, 12-15
Standing EZ-bar cable curls – 2 sets, 12-15
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A great day spent near Darlington with Elliot Robinson putting together my posing routine for the 2026 season. Although it’s not scored – it should be – but I take great pride in my posing routine and my presentation in general. I am quite lucky that it has always come quite naturally to me, and yesterday was the first time I’ve had someone have an in put on my posing since I started competing almost 14 years ago.
After a 2 hour session we put together something that I think is dead fresh, but also in keeping with the way in which I pose.
My posing rounds in the morning now consist of;
– 5 rounds of mandatory posing
– 2 posing routine run-throughs (assuming they are right start to finish).
I also checked in with Nick yesterday almost 3lbs down, so we’re running a high day today, and tomorrow (640g and 1000g respectively). These are my peak offseason numbers.
We’re also going to add in 0.5mg of reta on Tuesday (I don’t want to add in a peptide that slows gastric emptying on high days).
I’ve never tried it, so I’m excited to see the results I get from it. I can’t stand clen, and if I could never use it again, I wouldn’t, so if I can leave that out for as long as possible then I will.
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Push (shoulders) was excellent yesterday. Timed perfectly too as the gym had a few new pieces delivered.
Lying cuffed Y lateral raise – 1 set, 8-12, 2 sets, 12-15
– Reps performed with a pause in the lengthened portion for the back-off sets
Prime rear peck deck – 3 sets, 12-15 + double drop set
High incline DB shoulder press – 1 set, 8-12, 1 back-off set, 12-15
Arsenal standing tricep press – 1 set, 8-12, 1 back-off, 12-15
Prime pin-loaded lateral raises – 2 sets, 12-15 + double drop set
Standing cable flys – 1 set, 8-12
Overhead rope cable extensions – 3 sets, 12-15
Straight-bar ex SS rope cable ex – 3 sets, 12-15
Across the body cable tricep extension – 3 sets, 12-15
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Yeah, I would push the frequency up to 3 days (Tues/Thurs/Sat). The benefits mood wise would be enough to justify in my opinion.
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