Andy
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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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That’s the week wrapped up training wise, and it was signed off with a great back session.
My lower back was still pretty rinsed from Tuesday’s leg session, and I had a 4 hour drive to Liverpool after it, so I decided not to deadlift this week. I occasionally have to do that, it used to bother but now with training a bit more intuitively it doesn’t. I love deadlifting as well, so it was by no means an easy decision. . .
Close grip lat pulldowns – 1 working set, 8-12 + forced and negative reps
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 + forced and negative reps
SA DB rows – 2 working sets, 8-12
SA Nautilus row – 1 working set, 8-12
Checking in with Nick tomorrow. It’s one of those ones where I genuinely don’t know what I want to change, if anything, so I’ll let Nick decide. . .
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Another superb shoulder day in the bag. A solo one today, but I had a trusted spotter on the high incline DB press. I managed 70s for 11 which is a life time PB. I’ve been in contact with Jordan Fitness about getting 75s. The benches we have at FF are the Hammer strength ones where the seat changes angle with the back support. This gives a tiny seat to sit on in a high incline, as well as the benches not being wide enough, so I need to invest in a wider bench to help with these lifts. The Rogue bench I used in Iron Religion in Orlando was superb.
Standing iso-lateral cuffed raises – 2 working sets, 15-20
Rear delt cable cuffed raises – 3 working sets, 15-20
High incline DB shoulder press – 1 working set, 8-12, 1 back-off set, 12-15
Upright BB rows – 3 working sets, 15-20
Small incline close grip SM press – 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
I’m off to Liverpool again for the weekend, so I need to get an early back session in tomorrow, as well as check-in a day early.
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Hi mate,
I’d immediately remove tren, anavar and clen from day 1.
Keep test the same (for arguments sake this was already low by the end), and taper mast down to 0 over 3-4 weeks (again, depending on how high it was).
T3/T4 I’d definitely taper down slowly assuming you’re on a dosage that allows for slow decreases.
By the 3rd or 4th week, you should just be on test (say 1ml).
Post prep/show/diet is in my opinion about restoring the metabolism with the restoration of food and giving your body a break from PEDs.
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Another chilled Wednesday/NTD, other than the 45 minutes at the physio.
Wednesday used to be one of my busiest days, especially on prep when I like to keep the mid-week hump as busy as possible in order to make the week go quicker.
I’m at that point now where I’m starting to feel big outside of the gym (or without a pump I should say). It’s more negative things like being able to hear myself breath, having to pull myself out of the car rather than just stepping out of it like a normal person.
Yesterday’s leg session left me pretty sore to say the least.
Ricky (my physio) said that everything is feeling healthy, so I can’t complain about that.
Nothing else to report, other than I’ll be going solo for training for the rest of this week and next as Chris is in for minor surgery.
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So long as they’re not so bad that you need a knife and fork to cut them, you’re all good. It will depend on person to person, food amounts, intolerances etc.
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A pretty mad leg session wrapped up tonight, I genuinely think I’m not going to be able to sleep because I’m wired from that, but I have that horrible insomnia feeling I get on prep where I’m insanely tired but my brain won’t switch off.
I’ve been using TBJP Dream Sleep to get to sleep, it doesn’t knock me out, but I’ve been having noticeably deeper sleeps on it. I don’t wear anything to track my sleep, just the good old fashioned, “I feel rested” feeling your body/mind will tell you.
I walked a lot at the weekend, literally 3-4x my usual and that has left them a wee bit sore and tight, so going into this session I knew I’d have to pull volume/work from somewhere, so I ditched the pendulum – after trying it for a warm-up set. There was just no need my legs were toast.
Leg extension (rest pause set) – Pick a weight you can get a comfortable 15 reps, pause for 45s rep to failure, pause for 30s, rep to failure, pause for 15s, rep to failure, pause for 5s lean forward and perform 15 partials (I let my training partner decide how many to do here).
BB squats – 1 working set, 8-12, 1 back-off set, 30 reps with 140kg
Prime PL lying leg curls – 1 working set, 12-15 plus forced reps
Cybex seated leg curls – 2 working sets, 15
Seated PL calve raises – 3 working sets, 20
Decline bench crunches
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How is your digestion now?
Do you get issues when moving to cycleThanks for the replies champs❤️. Yea i feel like i don’t have that crazy appetite to get that calorie surplus anymore lol i used to eat 400g chicken breast with 400 potato 5 times a day easy now i eat half and feel full lol and after i eat i feel like if i cough I’ll throw it all up lol.[/quote]
If you’re noticing change the moment you’re going on cycle, then it’s more than likely it’s the compound (or compounds) you’re using. If you’re eating the exact same sources that caused you not bother before, then you have to go with what has changed.
Before you mask issues with your digestion, find out the culprit first. Enzymes, probiotics and ACV all work, but over time they won’t if they’re just being used to mask issues that you have with sources and/or compounds.
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Another week started off with a small bang. I saw a small bang because I was at the rugby all of yesterday and I’m completely done in again, that’s the reason I didn’t manage to get on here and spill my thoughts, because it was manic start to finish!
A great day out, but another realisation that BBs are cut out for sweet fuck all, haha! I done 12.5k steps, and some of you may look at that and laugh as that’s a piece of piss, but that’s like my step count across 3 days. . .
Anyway, another stellar chest session today, I was delighted with how my strength was, and the rhythm I had to the session as well. I’m going to have to get a quote for new DBs, because going from 70s to 80s is jail bait, even though I’ve done the 80s before.
No changes to the setup other than swapping out a cable fly for a Panatta pin-loaded chest fly.
As I touched on in my last YT video, you don’t need to marry yourself to the logbook, it’s okay to deviate for an exercise or 2 now and again.
Prime peck deck – 12 working sets, 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
Have a great week everyone!
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A hectic NTD, but I think that’s the norm now. I’ve got something on every weekend until the new year, it wasn’t that long ago that it would be months before I’d do anything outside of my routine.
I checked in with Nick today, we’re both happy with the visuals and the setup. I’ve got a LONG way to go before I’m competitive on a pro stage, so I’m more than happy to take my time and build my physique slowly. I’ve not got the widest/roundest shoulders, so I really can’t let my waist go out of whack and ruin the taper I do have. The good thing is that it’s staying very tight, and if it were ever to go backwards I’d scale my food back.
I’ll do my usual waist trainer stuff when I go into prep (wearing a corset while I prep my meals for an hour).
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Another typical back session in the logbook today, and everything felt incredible – other than a bit of lower back tightness, and just general tiredness going into the session, but that turned around pretty quickly.
Close grip lat pulldowns – 1 working set, 8-12 + forced and negative reps
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 + forced and negative reps
SA DB rows – 2 working sets, 8-12
Deadlifts – 1 working set, 6-10
I’m seeing some very nice changes in my back, so I don’t feel there’s a need to change anything at this moment in time, I was thinking adding rear delts in there, but they too are changing at a nice pace.
I’m excited to check-in tomorrow and see where my physique has landed with great bit of training this week.
I’m heading through to Edinburgh on Sunday for the Scotland-South Africa game, so that’s this weekend’s activities sorted, and then next weekend I’m down in Liverpool again for a few nights!
Have a great weekend guys!
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A very hectic Thursday wrapped up, 5 PT sessions, a photoshoot to capture some of the new TBJP drop, and a video shoot of a shoulder session, and then check-ins galore. I’m sure a lot of you are the same where you there’s not enough hours in the day to get everything done.
Anyway, the shoulder sessions itself was superb, with a swap from the PL shoulder press to the high incline SM press. It’s been a long time since I’ve done these, I think it was pre-shoulder op actually, and I specifically remember saying to one of my mates, that the working set fucking hurt, but I had been feeling it on the incline BB for a few weeks prior to this. Regardless, 3 plates a side for 9 I think is a good starting point, not quite Jordan with his 4 million plates a side, but I’ll take it.
Y raises – 2 working sets, 15-20
Read 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
Upright BB rows – 3 working sets, 15-20
Close grip BB press – 1 working set, 8-12, 1 back-off set, 12-15
Straight-bar tricep extensions – 1 working set, 12-15
Standing rope extensions – 3 working sets, 15-20
Can’t wait for back tomorrow!
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A nice chilled NTD wrapped up. A per usual I went and saw Ricky but at a later time of 1:45 which meant I could sneak a nap in after PT and my session with my mobility coach.
The time I’ve been putting in with Charlene (my mobility coach) is paying off in terms of my hips, everything feels so smooth and even whereas before, as some of you will remember, I had hip issues all through the summer through my torn left hip.
I don’t think there’s much else to add to today, I’ll be filming my shoulder session with Craig tomorrow.
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Last session of the week wrapped up this morning, with a big back session going down!
Close grip lat pulldowns – 1 working set, 8-12 + forced and negative reps
<b style=”font-family: inherit;font-size: inherit;color: var(–bb-body-text-color)”>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 + forced and negative reps
SA DB rows – 2 working sets, 8-12
Deadlifts – 1 working set, 6-10
I’m still not seeing a need to push volume here just now.
I checked in with Nick this morning, we’ve agreed to push primo again, so the current stack looks like this;
Test E – 750mg/week
Primo – 600mg/week
GH – 6IU/day (pre-bed)
Lantus – 20IU/day
Humalog – 10IU pre-workout
On top of the primo push, we’re adding in 50g of carbs to the training day.
Hi Andy, do you utilize any AI in this setup?[/quote]
Hi Zach,
I don’t no, I haven’t used an AI offseason or pre-contest since 2021. I don’t really get estro sides.
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