[Andy]

Morning everyone!

Shoulders was excellent yesterday, it’s been close to 3 months since I had a pump like that.

As you can see above, the volume is next to nothing. If there’s any session where that’s going to climb significantly, it’s shoulders.

Today is back though, and a volume that follows the same trend as my leg day through the year, +/- a few intensifiers here and there.

I felt my back double was my best shot this year, and with filling the gaps in my glutes condition wise, I think it will be my money maker going forward.

I’d like a little more in the way of lower lat thickness, and in due course, I’ll get a little more specific in terms of specific area’s of my back.

Here’s how the session looks just now;

1 working set, 8-12 or 12-15 reps

Shoulder width lat pulldowns

Conventional T-bar row (I’ll rotate BB rows in each week)

SA DB rows (GOAT)

SLDL

Decline crunches

I told you it was a short one. . .

Make sure to jump onto my Instagram to see the highlights.

Have a great weekend!

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[Andy]

It’s my favourite day of the week; Shoulders!

It’s only been very recently that my shoulders have come into their own. My arms and traps always used to take away from them, there are still a few most muscular poses I don’t hit due to my shoulders caving in and the fact I don’t have that lovely round and bubbly look that all of my fellow TBJP pros do. . .

However, they’re getting there. Much like every other body part at the moment, I’m keeping the volume silly low and then I’ll build it up as the food climbs.

I’ve found keeping all lateral/posterior work in the 15-20 range has been the reason they’ve grown this past year, despite having shoulder surgery done in Dec 22′.

I will still go as heavy as possible within that range – why wouldn’t you?

All isolation 2 sets of 15-20 reps.

Y raises (or variation)

Iso-lateral rear cable raises

Hammer Strength PL shoulder press (this week)

Weighted dips

Straight-bar cable tricep extensions

Cable crunches

I got massage work done yesterday, and we always spend a good 15 minutes on my rotator cuffs. Ever since my surgery, they tighten up much quicker, so it’s essential I keep on top of them!

Have a great day guys!

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[Andy]

Wednesday means a non-training day. If anything, it’s actually one of my busiest days as I get massage work done every Wednesday and then 4-6 PT clients as well.

Last night was one of those ones where I woke up beyond ravenous during the night, all have in my flat that requires no cooking are rice cakes and jam, so 5 those down the hatch allowed me to get back to sleep.

As I mentioned above, reverse dieting is so much harder than dieting during the/a prep as you’ve got that end goal laser focus, but now that immediate goal is a bit lost on me.

Mood wise, I feel a bit lost, and my training partner correctly pointed out that I’ve worked 12 years to achieve a goal, and now the door is shut on that. Being lost post-show is something new to me, I don’t think I’ve ever experienced what many describe as “post-show blues”. I’m by no means “blue”, I just feel a touch off direction wise.

I know that next September time will be my pro debut, and that’s filling me with a tonne of motivation, but on the flip side, it’s still 13 months away.

Have a good one guys!

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[Andy]

Just like that, it’s back to leg day. I touched on the topic on my Youtube and Instagram, that I need more density and hardness to my glutes in order to get the detail I want through them.

I’ve only managed to get them inside out once, but my upper REALLY suffered from doing that, so the plan is to add a little more muscle and hopefully next year find out if it adds to the look from the side and rear.

Volume is still very low (for me);

1 working set per exercise, either 8-12 or 12-15 reps;

BB squats – I will eventually put my isolation work in before these, but for now, I want to build them back up after doing pendulum squat for months.

SM hip thrusts

Prime lying leg curls

Walking EZ-bar lunges – I cover the whole distance of the gym which is roundly 25 reps per leg

Seated calve raises

Decline crunches

I’m still getting used to finishing sessions in 35-40 minutes, but it has it’s place for now.

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[Andy]

Thanks Nathan!

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[Andy]

Hello everyone,

Finally getting my blog up and running!

That’s me now in week 2 of my reverse from the prep diet, something of which I’ve never done in the past.

Usually, I’d eat everything in sight and sky rocket my food from the get go, and ultimately put on body fat relatively quickly, although, I was never to worried about that because I would get super strong, super quick so that was always my way of justifying it.

Now that I have a IFBB pro status, I’ve felt a new sense of motivation, and this has lead me to the decision to keep things as tight as humanly possible going forward.

The goal is simple, to continue to add 200cals per week (from carbs and/or fat) over the next 12 weeks or so. I’m hopeful that where I land is being on really high food, and still super lean. I’m excited for it as it’s a whole new territory for me.

Dieting for a show is very easy compared to this, as you now have the freedom to do what you want, but I’m keeping my head down.

Stay tuned!

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[Andy]

I’d take it out at sat 2 weeks, if nothing else changes diet, training or cardio wise and you were to lose any kind of “pop” prop brings then you can put it back in the following week. If you’re to drop prop then perhaps a 50mg to tren a and 50mg to mast so 150mg of each EOD. So long as you’re ready this may sharpen up the edges a little.

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[Andy]

Depending on your look, I’d pull prop in the next couple of weeks and subtlety push up tren ace and mast p. If you’re full, dry and hard then keep the test in.

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[Andy]

If you’re dieting for this holiday, when you come home just go back on to the plan you have/had in place. Once your body is stable again (condition & weight wise) then slowly push calories up. That’s assuming you’re in good nick now.
That’s what I did this year.

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