Andy
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A simple NTD yesterday. I’m feeling a little achy through my shoulders, however, we decided on Saturday to remove all shoulder pressing and to replace them with lateral raise variations, so we’ll see where my shoulders land after a few weeks of doing that.
My other half and I go to Sicily the last weekend of October, we’re also moving house, so that week will be a week off from training. As I’ve said before, a week off does me more good rather than deluding the sessions themselves.
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Lower test, put mast in at 300mg, remove GH until you see the effects from the test/mast, and then add it back in.
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A superb back session ticked off at Muscle Hut Glasgow yesterday. Every time I’m in there is a new bit of kit, with an adjustable handle extremely row which was a great addition.
My forearm is killing me just now, it went while doing d-handle cable flys so I’m going to pull those out and exclusively use cuffs going forward.
Rope cable pullovers – 2 sets, 12-15
Prime PL pulldowns – 1 set, 8-12, 1 set, 12-15
Nautilus SA iso PL pulldowns – 1 set, 8-12, 1 set, 12-15
Conventional T-bar rows – 1 sets, 8-12
Prime extreme rows – 1 set, 8-12, 1 set, 12-15
SM shrugs – 2 sets, 8-12
Prime pin-loaded rear peck deck – 2 sets, 8-12
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A fairly uneventful weekend this week, but a check-in that I was very pleased with on Saturday. This is the first time in 13 weeks that my fasted weight has been higher than my stage weight (261.2)
I’m noticeably fuller, and for this BW and on 250mg test 6IU GH I feel I look the biggest I’ve ever looked at this weight.
I’m in no rush to go back into a push, especially if I’m seeing the level of growth and response I’m seeing. That will just ensure that when I do go back on that the response should be pretty wild!
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Agreed with Hilly, if you’re seeing such issues from nandrolone, pull it and opt for something else rather than just trying to mask the issue.
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An excellent push day signed off yesterday. I trained solo which meant that I was able to move through the session a bit faster. Chris and I usually just rotate as one of us finishes the set, it’s not as if we’re shower because we’re talking or the likes. However, with the tempo’s that I’m using, it does take a lot longer when 2 people are doing them.
Seated cuffed cable flys – 1 set 12-15, 1 set 8-12, 1 set 15-20
Standing iso-lateral cuffed Y raises – 1 set 12-15, 1 set 8-12, 1 set 15-20
–4s negative for all, no pause in the shortened on the 2nd back-off. Bringing arms just below parallel.
Prime iso incline PL chest press – 1 set 8-12, 1 12-15
– 4s negative, smooth concentric, not a powerful one, 1s pause in the lengthened.
High incline DB shoulder press – 1 set 8-12, 1 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.
Prime pin-loaded lateral raises – 1 set 12-15, 1 set 8-12, 1 set 15-20
– 4s negative for all
SA cuffed rear delt raises – 1 set 12-15, 1 set 8-12, 1 set 15-20
-4s negative for all, no pause in the shortened on the 2nd back-off.
Arsenal standing PL chest press – 2 sets 8-12
– I didn’t go to failure this week as my shoulder was a bit tight, but still a good 2 sets.
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I’ll take any thyroid supplementation usually 3’ish hours after I get up and after taking my other supplements. This just coincides with when I leave for work rather than taking it to work and probably forgetting to take it.
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I farted just reading that. I’ve found green beans are the worst culprit for me veg wise. I only eat fermented veg now and I haven’t had any gas or bloating in years. Sauerkraut, kimchi and this Polish concoction called, “dinner salad” which has all sorts of fermented veg in it. I couldn’t get anything like that in the states, so I used frozen spinach and I thought my stomach was going to explode.
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First session of the week off to a flier. I had scheduled to film another episode of the podcast last night, however, I failed to let the other guys know that information. . . Yesterday’s session was brilliant, but I moved slightly faster than I usually do, which isn’t a bad things within reason, it’s more so the mental side of things, wanting to not feel like I need to rush out the door, and rather thinking about the session, have my mind elsewhere, but it was good nonetheless.
Lying cuffed Y raises – 1 set, 12-15, 1 set, 8-12, 1 set, 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 – 1 set, 12-15, 1 set, 8-12, 1 set, 15-20,
– 4s negative for all, 1s pause in the lengthened, no pause in the shortened on the 2nd back-off.
HS iso-lateral incline PL shoulder press – 1 set, 8-10, 1 set, 12-15
– 4s negative, smooth concentric, not a powerful one, 1s pause in the lengthened.
HS iso-lateral incline PL chest press – 1 set, 8-10, 1 set, 12-15
– 4s negative, smooth concentric, not a powerful one, 1s pause in the lengthened.
Prime pin-loaded lateral raises – 1 set, 12-15, 1 set, 8-12, 1 set, 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} – 1 set, 12-15, 1 set, 8-12, 1 set, 15-20
– 4s negative for all, no pause in the shortened on the 2nd back-off.
Prime iso-lateral flat PL chest press – 1 set, 8-10, 1 set, 12-15
– 4s negative, smooth concentric, not a powerful one, 1s pause in the lengthened.
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Maybe working with a coach who is comfortable giving you a high degree of input? I too have fallen victim to over analysing, and only 1 out of the 4 coaches I’ve worked with has handled everything 100%. The other 3 were/are advisors. They’ll look over my plans, and if I want to make change I’ll run it by them first. That way I’m not second guessing myself, but also I have that accountability to no make 101 changes every 5 minutes. I’ve used this method from my first show, until my first pro season (this year) and will continue to do it going forward.
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A very chilled weekend – finally. My other half was away with her friend in Liverpool, so I just kicked back with a pizza and went to bed early on Saturday night.
I checked in at 259 on Saturday morning. I’d say I’m still in a very lean spot given I am 12 weeks post show. At this stage, I’m not trying to stay this lean, I just think I’m at a point where everything is ticking upward, from training, metabolism and just effort in my day to day, so this inevitably is going to keep me lean.
I’ve added another 25g of carbs to my TD as with just TRT and GH in play, I need to make a bit more use of the nutritional tools I have in play.
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After absolute blasting from my massage therapist on Wednesday, push 2 yesterday felt brilliant. I tend to get elbow tendonitis every 2 months or so, but it usually corrects itself after a week or 2, but the pain I had just wasn’t going away. It was starting to impacting pulling as well, and not just pressing.
I feel that in the next few weeks I’ll need to take a deload. The best week to do so will probably be the week I move house, as I go from 2 back to back British finals, to a house move, to a holiday to Sicily, so I recon a monumental break over that week will do me the world of good before a solid run at training until the foreseeable – as my other half and I are trying to keep social plans in 2027 to an absolute minimum.
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.
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.
High incline DB 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.
Arsenal standing 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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To add to what the team have said, if I prepare shots for the week or a trip, I’ll wipe down the barrel itself before I use it, even if it’s been sat in the same spot and doesn’t appear to have been touched by anyone or anything else.
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I’m down at the UKDFBA today, fingers crossed my client does well. He’s a masters first timer, and he’s got that first timer nervousness I forget they all get. I remember walking backstage at my first show and feeling like a 5 year old walking into primary 1.
I forget that this world is my world, and that someone who is new to it can find it incredibly overwhelming.
It’s going to be a long day though as UKDFBA never ever ever run on time.
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All heads of the delt, lats, biceps, triceps, and chest {I can’t face that one often though}. I pin my quads too but very infrequently but quite a few coaches advise against that.
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