Andy
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Hi Tony,
They add support to joints and midsection when they are compromised. For example, I use a lifting belt for weights where I know my midsection is the weakest link in the chain of support. My legs can squat more than my midsection can effectively deal with if you want to look at it like that.
Past that point if we’re still using BB squats as the example, I need a little extra support on my knees via sleeves once I pass a certain weight.
Use as and when needed.
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A cracking day today (NTD), I share a dog with my ex, so he’s on his holidays here. He’s 8 years old so he’s very easy to look after and it doesn’t take much to tire the old boy out, and he’ll just sleep most of the day on the couch.
I checked in with Nick this morning, my weight was exactly the same as last week (281.4) but there’s noticeable differences in fullness this week, another solid week in the books!
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How dyou feel hitting rear delts 24 hours apart?
They feel fine, I could never do 2 presses on back to back days, but working individual heads of the shoulder with high reps and lighter weight is absolutely fine.
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A superb end to the week with one of those sessions where I through in a little extra work just because I felt there was more to give. The gym was also fucking freezing, and I didn’t want to slow down and have the cold take hold.
After Tuesday’s mediocre leg session, I really wanted to make the rest of the week count. We should always be striving for that, but you know what it’s like sometimes where you have a bad one and you really want to do yourself justice and not have another one.
I only train 4 times a week, so it was essential that I get a cracker in!
Close grip lat pulldowns – 1 working set, 8-12, 1 back-off set, 12-15
Conventional t-bar row – 1 working set, 8-12, 1 back-off set, 12-15
Chest supported t-bar row (upper back bias) – 1 working set, 8-12
SA DB rows – 2 working sets, 8-12
SA Nautilus row – 1 working set, 8-12
Prime rear peck deck – 3 working sets, 12-15
Conventional deadlifts – 1 working set, 6-10
Check-in tomorrow with Nick, so we’ll see where we’re at!
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A great shoulder session completed today. After niggling my left shoulder during squats on Tuesday, everything felt absolutely fine, I even managed to SM press a bit more today. It’s odd because it’s dead stiff and tight raising a cup to my mouth, but not pressing 3PPS, odd. It feels 10x better than it did yesterday so that’s all that matters.
I’ve said this before in some of my more recent blogs, but I feel fucking massive! BF levels are staying put too. Saturday we’ll decide if more food or more anything is needed, but right now, I’m happy with this rate of progression.
Y raises – 2 working sets, 12-15
Rear delt cable cuffed raises – 3 working sets, 15-20
High incline SM shoulder press – 1 working set, 8-12, 1 back-off set, 12-15
Panatta pin-loaded machine side raises – 3 working sets, 12-15
HS PL tricep pressdown – 1 working set, 8-12, 1 back-off set, 12-15
Straight-bar tricep extensions – 3 working sets, 12-15
Standing rope extensions – 3 working sets, 15-20
Shallow decline cruces – 3 sets, AMRAP
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Hi Andy!
M1
100g beef fillet, 3 whole eggs, 3 egg whites, 3 slices wholemeal bread, 100g white jasmine rice, 1 banana, 300ml orange juice
M2
200g 7% turkey mince, 100g white jasmine rice, 1 apple, 10g of macadamia nut oil, 100g of this polish veg thing (it just says Dinner salad on the jar)
M3
200g 7% turkey mince, 100g white jasmine rice, 1 banana, 100g dinner salad
INTRA
5g creatine mono, 15g TBJP EAAs, 50g TBJP Performance fuel, 5g taurine, 5 grinds of himalayan salt
PWO SHAKE
5g creatine mono, 3g HMB, 50g TBJP Performance fuel, 30g TBJP Performance Isolate,
<b style=”font-family: inherit; font-size: inherit; color: var(–bb-body-text-color);”>PWO MEAL
30g TBJP Performance protein, 200g Coco Pops, 100g raspberries
M5
200g – 5% beef mince, 100g white jasmine rice, 50g pasta sauce, 50g sauerkraut
M6
260g salmon fillet, 100g white jasmine rice, 10g EVOO, 100g pasta sauce, 1 microwave bag of veg
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Hi Sergey,
The attachment at the elbow is a common one, I find it usually down to the bicep itself being far too tight, as well as the braccialis, and surrounding forearm muscles. The most common tear from the tendon is at the elbow.
If the pain is originating at the shoulder joint this is a little more complex as there’s so many layers of muscle around the joint, and it’s very hard to pin point if it is in fact the bicep/bicep tendon itself.
Working your shoulder joint mobility will help free up the joint, band or broomstick dislocations are a good place to start with 15-20 repetitions preworkout and postworkout. Get a REALLY GOOD massage therapist to free the rotator cuff and shoulder muscles.
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Another NTD done and dusted, and a busy one at that, 5 PT sessions, usual check-in stuff, physio and some general life admin.
As some of you may know, I’ve had my right shoulder operated on to repair a torn slap tendon. I tweaked my shoulder saving a squat after my calf went yesterday, and when Ricky went through it he said, “that needs surgery”, I shat the bed and was like, “WHIT?!”, and he then said, “kidding on”, yeah, fucking hilarious mate. . .
Anyway, after a good battering both my calf and shoulder feel great.
I’m sure many of you are the same where you get these tweaks and pains and automatically think the worse.
Anyway, I’m very excited for the next 2 days of training!
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A very meh day with legs. All was going well and then my 3rd rep on BB squats and I pulled my calf. The exact same thing I done a few years ago with my left. There’s no bruising so we’re all good on that front, it’s just frustrating, as I’m sure everyone knows.
I try to squat 100kg, but it was far too uncomfortable – albeit not overly painful.
I done some light hip press, 2 hamstring exercises and called it a day.
I’m quite good at walking away from a session and not letting it play with my head, so I’ll wake up tomorrow and focus miming on what I’m going to do in Thursday and Friday’s sessions, but still. . .
The gym was freezing today, I even said to myself to probably not load up the bar, I even done cardio pre-workout which I never do just to get a heat in me, so my gut was right and I didn’t listen.
Still, it’s just a pull, and I’ve got massage tomorrow so Ricky will be able to iron it out.
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On top of what Claire said, it’s important to have the triceps released via massage (there’s also no harm in having the bicep/forearms released as well). Tendons themselves don’t get tight, it’s the muscle pulling on them that do. If the surrounding muscle is tight, then tendonitis is going to arise.
One thing you don’t want to do is just mask tendonitis, you want to address it at the root cause.
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An excellent chest session wrapped up, despite having driven home from Liverpool after spending the weekend there. You English based guys really have everything at your finger tips, I always feel like I’m a billion miles away from everything.
Anyway, even though I was knackered from the drive I still managed to pull out a few PBs!
Seated cuffed cable flys – 1 working sets, 12-15, 1 back-off set, 15-20
Incline DB press – 1 working set, 8-12
Prime PL chest press, narrow handles – 1 working set, 8-12, 1 cluster set, 4x4reps with 10s rest (without racking the weight)
Panatta standing chest fly – 2 working sets, 20
SA standing cable side raises – 3 working sets, 20
SA standing cable rear raises – 3 workings sets, 20
Standing EZ-bar curls – 3 workings sets, 15-20
Seated alternating DB curls – 3 working sets, 15-20
Shallow decline cable crunches – 3 working sets, AMRAP
Great start to the week!
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Mate now you are in off season period ?? Off season period you prefer to use only dht ( such the primo or mast e ) with test ?? Don’t prefer any npp or eq ?? Or a combo of eq with dht ?
I am just now yes.
I like using primo up until the 800mg mark, from there I’ll then use NPP. EQ doesn’t sit right with me, I always feel dead anxious on it.
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I’ve used 1ml insulin pins since 2015. I’ve pinned everywhere with them, including my glutes (when I’m lean enough).
You are having to do more than 1 shot per sitting, but it’s worth it to not use blues or anything bigger (no idea why anyone would to be fair).
It’s very rare I have a bad shot where you nick a blood vessel, and 9/10 it’s relatively painless as well.
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I couldn’t log into my account last night for some reason, regardless though, it’s been a pretty busy couple of days, driving down to Liverpool for the weekend as well as doing normal people things such as socialising, haha.
I was due to eat my last meal last night around 10pm, but I was hit with horrendous bloating. I usually swap my last meal on a Saturday for a cheat, however, just due to the way the day worked out it was easier to have something at brunch, rather than at night as my other half is on prep, and I didn’t want to put her in that situation.
So I must have been the meal I had at brunch. I wasn’t gassy or anything, but my stomach was like a rock, and from past experiences, if you feel like that, you shouldn’t be forcing another meal down on top of it.
I feel a lot better today.
I checked in with Nick yesterday and we’re both happy with how things are looking, and we’ve agreed to put some more cardio back into the routine as my fitness is getting worse as I climb up the scales (I was 281.4) on Friday morning. Not only that, it will help push my appetite a long a bit more as well, which is always welcomed.
Have a great Sunday guys!
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Hey Andy, can you provide your exact macro and training schedule ? Greetings
Hi mate,
Training day: P: 310 C: 710 F: 90
Non-training day: 330 C: 620 F: 110
Split wise;
Monday: Chest/Shoulders/Biceps
Tuesday: Legs
Thursday: Shoulders/Triceps
Friday: Back
Wed/Sat/Sun: NTD[/quote]
Hello Andy , in your meals 200g turkey or 109g beef you mean cooked weight this grams ?? Or raw weight before cook ?[/quote]
Hi Billy,
That’s raw weight, I weight everything raw/uncooked.
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