Andy
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A decent back session today. Not much has changed with it compared to the one I was doing prior. The volume is still low, I’m not ready to put it up just yet.
Back
Vulcan grip cable pullovers – 2 sets, 12-15
HS iso SA pulldowns – 1 set, 8-12
High-to-low cable pulldowns – 2 sets, 8-12
– Leaning into the working side a lot, in order to pinch the lower lat.
Conventional t-bar rows – 1 set, 8-12
Megamass chest supported rows – 2 sets, 8-12
– Neutral handles
SA DB rows – 1 set, 8-12
– It should have been 2 sets, but I was ruined by this point.
Romanian chair straight leg raises – 3 sets, AMRAP
Decline bench crunches – 3 sets, AMRAP
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Agreed with everyone here mate, I hope you get it sorted!
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Push 2 squared away today, and it was really good one at that. It’s not that much different from push 1, other than a few exercise tweaks.
PUSH 2
Seated cuffed cable flys – 1x 12-15, 1x 8-12, 1x 15-20, 4s negative for all, 1s pause in the lengthened, no pause in the shortened on the 2nd back-off.
Standing iso-lateral cuffed Y raises – 1x 12-15, 1x 8-12, 1x 15-20, 4s negative for all, no pause in the shortened on the 2nd back-off. Bringing arms just below parallel.
<b style=”font-family: inherit; font-size: inherit;”>Small incline SM chest press (pressing through pinky) – 1x 8-10, 1x 12-15, 4s negative, smooth concentric, not a powerful one, 1s pause in the lengthened.
Cybex iso-lateral ‘PL shoulder press – 1x 8-10, 1x 12-15, 4s negative, smooth concentric, not a powerful one, 1s pause in the lengthened. Once failure has been achieved, perform a 20s rest and go for as many reps as possible.
SA cuffed cable side raises – 1x 12-15, 1x 8-12, 1x 15-20, 4s negative for all, 2nd back-off is 3s up, 3s down. Bringing arms just below parallel.
SA cuffed rear delt raises – 1x 12-15, 1x 8-12, 1x 15-20, 4s negative for all, no pause in the shortened on the 2nd back-off.
Prime iso-lateral flat PL chest press – 1x 8-10, 1x 12-15, 4s negative, smooth concentric, not a powerful one, 1s pause in the lengthened.
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Agree with the guys above. If a doctor said the joint is pristine, it’s not drugs you need, it’s physio/massage work, mobility work and stretching. Shoulders are a minefield due to the amount of directions/planes you can work them in.
What specific pain do you feel in presses? Is it a pinching sensation in the lock out? Is it pain through what feels like the rear delt in the lengthened position? Is it a grinding sensation in the joint like the joint is full of gravel?
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Well that’s the season over, and what a season it’s been!
When I started my offseason in September 2024 I set the goal of competing in 3 shows and making the top 10 in 1 of them. Luckily for me, I made top 10 in all 3. The 10th at the Empro is the one I’m most proud of as I turned pro on that stage in 2024, so it meant a lot to be up there again and improved from my pro card look.
The purpose of this season was to see if I have the potential to take my competitive career further into the pro league, and based off of the feedback I’ve received, I think that’s doable. I am bit of a realist, so if I felt the pro league was going to be a “waste of time” then I’d be honest with myself and step back.
Like I’ve said before, bodybuilding has given me a life I could never have imagined, so anything after this point is a bonus.
I know I’m motivated because I’ve already eyed up what I’m doing next year.
The plan is to compete next October/November and do the same thing I did this year – pick 3 shows and eye up others if it’s worth it.
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1 day out Empro Classic
We’re expecting to load 1000g of carbs today. We put 1/4 diazide in post M3, and depending on the look, another 1/4 with M6 pre-bed.
50mg of superdrol went in pre-workout today, slightly earlier to give it more time to do it’s thing (4 hours)
Carbs have been kept to;
White jasmine rice – I used a lot more rice for Cali, but in an attempt to keep stomach volume minimal, I’ve used more in the way of honey, fruits and rice cakes – a few strawberry cheesecake muffins too. I’m never eating a muffin ever again after this prep!
Rice cakes
Honey
Dates
Banana
Pineapple – for the digestion benefits rather than carb content
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2 days out yesterday and registration ticked off too! The Empro registration experience is probably the coolest one I’ve been to.
The look continues to get better and better, and today (Saturday) I’ve woken up even drier and fuller than 2 days out.
I’m going to train today, I don’t usually at 1 day out, however registration is done, and tan is on the day. Usually I lose a good bit of weight at these when they’re combined as I don’t really eat or drink for 3-4 hours.
I’m excited to see the PWO look though, I feel it’s going to be a career best!
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3 days out signed off. A great arm session at Titan today, I’m very happy with the look, I just need to bump fullness up a notch and I’ll be in a great spot I’d say.
CHO = 750g
FAT – This has varied depending on the meals/times/bodyweight. 20g M1/4/6, and just trace for the other 3.
SALT = 2g per meal
SUPPS = Wins/var pulled, trialled 50mg of superdrol pre, I was very happy with the immediate bump in fullness. The wins was definitely giving me stomach issues. Nothing horrendous, but certainly noticeable. For instance, I’ve had 750g of carbs and I can still vacuum.
TRAINING – Arms/light quads/light glutes. For each show I’ve put a good bit of blood into my quads and glutes, it definitely forces more detail to the skin.
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On top of the above, avoid all pinning of your glutes. Rotate as many sites as humanly possible.
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Touchdown Alicante, and my god have I missed this place! My girlfriend and I have had serious conversations about moving out here, I’m hoping this trip will sway here once we get a bit of downtime in Alicante itself after the show.
I dropped 3lbs again from today’s travels, this is a typical, value for me. The plan today was to have 500g of carbs, and just kind of hold 260 before possible loading Thursday-Saturday.
My first objective was to some water off my lower back, and through the top of my quads after having had my food up at 900g of carbs some days.
I think it’s pretty much gone, but the morning weight will be the judge of that.
I can’t wait to train at Titan tomorrow!
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Last session on home soil today. We fly to Alicante tomorrow at 9am. I booked extra leg room seats without even realising so that was a nice surprise.
Nick and I agreed that I’m a wee bit spilled today, nothing outrageous, just an extra lbs of fluid sitting around my glutes, lower abs and upper quad, sitting at 262.4. I told Nick straight up that weight is fucking with my head, so we agreed to pull carbs back to 650g today, and 500g tomorrow – I don’t like eating a lot the day I fly anyway.
We’ll assess Thursday morning and then take it from there.
Rope cable pullovers – 3 sets, 12-15
HS SA PL lat pulldowns – 1 set, 8-12
Conventional T-bar rows – 1 sets, 8-12
Megamass chest supported t-bar rows – 1 set, 8-12
SA DB row – 2 sets, 8-12
I had my videographer film it, and I was delighted with the photos he took. I’m blasting full obviously, so now over the next few days we can shave off some of that extra fluid.
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2nd last session on home soil before Empro, and I thought I’d lay it out considering a few folk have asked. All credit to Greg Taylor (Scottish Titan) for providing me with this one.
PUSH 1
Lying cuffed Y raises – 1x 12-15, 1x 8-12, 1x 15-20, 4s negative for all, no pause in the shortened on the 2nd back-off. Bringing arms just below parallel.
Seated d-handle cable flys – 1x 12-15, 1x 8-12, 1x 15-20, 4s negative for all, 1s pause in the lengthened, no pause in the shortened on the 2nd back-off.
Wide grip SM shoulder press (pressing through pinky) – 1x 8-10, 1x 12-15, 4s negative, smooth concentric, not a powerful one, 1s pause in the lengthened.
HS iso-lateral incline PL chest press – 1x 8-10, 1x 12-15, 4s negative, smooth concentric, not a powerful one, 1s pause in the lengthened.
SA d-handle cable side raises – 1x 12-15, 1x 8-12, 1x 15-20, 4s negative for all, 2nd back-off is 3s up, 3s down. Bringing arms just below parallel.
Prime rear peck deck (torque 2) – 1x 12-15, 1x 8-12, 1x 15-20, 4s negative for all, no pause in the shortened on the 2nd back-off.
Prime iso-lateral flat PL chest press – 1x 8-10, 1x 12-15, 4s negative, smooth concentric, not a powerful one, 1s pause in the lengthened.
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I combine the 2, 500mg + 1 serving of Dream Sleep. I’ve also take 500mg upon wake too. I like having my magnesium a touch higher pre-bed, I’ve noticed deeper sleeps – backed up by my sleep scores from my Oura ring.
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Nothing to report from today really, other than my weight staying the same, almost to the decimal point (262.6).
Nick and I agree that this is another personal best look – for a week out anyway – and we’re holding it at this point by sliding carbs up and down a scale between 750g – 900g of carbs – dependant on morning weight.
Other than the heat, I can’t see my physique moving around too much, and because it’s being so predictable, if we did push for a little more fullness and bump carbs up 100-200g, we know the immediate effect we would see.
The reverse plan is very much written in stone now, I’m now at that point where I just want to get going with it, which is an indicator that the prep is definitely done after Empro.
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Before bed, easy to remember, no need to take with you anywhere
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