Andy
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I’ve tried it once after coming in too flat for a show and having another the day after, and thought by ramping food up along with some fast acting slin with every meal I’d be full as a house, but I was a big bag of water. Your body is more than sensitive enough to process everything. If you’re struggling to fill out in the last week, that’s a fatigue or PED mismanagement, or both.
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A quick turn around for another leg day, having to back track session last week, I’m now back into my rotation, luckily enough, my legs recovered in time of the carnage Chris and released today.
My best squat was 260kg for 8, I done that in March 2017 – I don’t know why I remember that part – but the closest I’ve been to that since is 250kg for 10-11 reps. My execution of exercise proceeding squats has maybe improved, I was at my fattest in 2017 as well, so that probably helped.
Anyway, when I break the 220kg barrier in a training cycle, I usually get back up to the 260 region quite quickly, it’s just that though, a barrier, and breaking that takes a while, I don’t know why. We all have these mental barriers, it may be a weight, an exercise or a session that takes time to break.
I got 240kg for 4, and they were clean as fuck! I’ll turn this into 12 in due course!
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 (I increased this too, I only managed 140 for 28)
Pendulum squat – 1 working set, 8-12
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
And now I can’t walk. . .
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Definitely a body part split spread across a rotation like 2 days on, 1 day off, 3 days on, 1 day off;
Chest > Legs > OFF > Shoulders > Back > Arms > OFF
The chest session could have a sprinkling of shoulder isolation as well, the same can be said for the shoulder session adding in a chest isolation. Arms would be a relatively less intense session. This would mean you’ve only got 2 very high demand sessions, keeping one of them across the weekend assuming you’re off work.
Absolutely nothing wrong with body part splits!
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A flier to the start of the week with chest/shoulders/biceps! I’m honestly blown away by how good I feel after that week off. I suggest week’s off to clients all of the time, but I rarely take my own advice, as most coaches don’t. My gym only has 70s and 80s, so I need to get on the old blower to order some 75s. I’m very particular with DBs, I love the cast iron ones from Jordan.
Seated cuffed chest flys – 1 working set, 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)
Standing cuffed cable flys – 2 working sets, 20
SA standing cable side raises – 3 working sets, 20
SA standing cable rear raises – 3 workings sets, 20
Iso-lateral cable curls – 3 workings sets, 15-20
Standing EZ-bar cable curls – 3 working sets, 15-20
Shallow decline cable crunches – 3 working sets, AMRAP
One other thing is that my metabolism/appetite has taken a right bump up, I’ve been starving all day, and I had a cheat meal last night too, so that’s quite odd.
I love a good start to the week!
https://www.instagram.com/p/DB9iEK9CoxJ/?utm_source=ig_web_copy_link&igsh=MzRlODBiNWFlZA==
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50 likes, 0 comments - amsmuscle on November 4, 2024: "Some chest day highlights, and footage of the same session I’ve been running for years 😂😬 I think this was the biggest I’ve ever felt during a session, the pump … Continue reading
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As the team have mentioned, toxicity to progression ratio is too high, and a short running window means you’ll get more negatives than positive.
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A great NTD wrapped up. I had my parents down from Aberdeen. It’s nice seeing them as I only get to see them 2-3 times a year.
I’ve just uploaded to IG yesterday’s check-in, I’ll pop the link at the bottom.
I touched on my check-in with Nick yesterday, we’ll be pushing carbs up by 50g, and primo up to 600mg/week.
It’s going to be interesting to see how the next prep pans out, as I’ve never done a lean offseason, just slightly less fat each time. I imagine that the final result onstage is going to be much rounder/fuller/more detailed as I won’t need to take off a daft amount of weight.
Into another week, here we go!
https://www.instagram.com/reel/DB65_LmizFt/?utm_source=ig_web_copy_link&igsh=MzRlODBiNWFlZA==
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200 likes, 4 comments - amsmuscle on November 3, 2024: "All boxes ticked and data collected 📊 A fantastic week of training after a week off, I’m feeling insanely fresh 😮💨 @mrvandal16 have agreed for another carb push, and an … Continue reading
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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.
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I tend not to bother about ball shrinkage while on as I feel that’s like brushing your teeth while eating Oreos, but during a health phase I’ll put 1000IU once a week and I saw great results from just that.
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HBCD always!
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Another great leg session in the bag yesterday. Due to my holiday last weekend, I’ve had to rearrange my split, so it was legs yesterday, and then I have to train them again on Tuesday, so I’ll pulled the intensity back a touch, as well as dropped a set out.
I’ve also got back to do tomorrow, so I didn’t want to rub my lower back prior to that.
Saying all of that, my legs are absolutely ruined!
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
Pendulum squat – 1 working set, 8-12
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
https://www.instagram.com/p/DB0iAyYCkVy/?img_index=1
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333 likes, 8 comments - amsmuscle on November 1, 2024: "Some leg day highlights from yesterday 🎥 Since I’ve just come off the back of a week off, I pulled 1 set out (the 30 rep back-off sets for BB … Continue reading
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I like how the revised split has a bit more in the way of rest per training cycle, 3 days on the trot if you’re training at maximum capacity has never sat well with me.
I always just go back into TD calories. I find that a week off/rest spurs appetite on a little bit more anyway.
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A very laid back NTD yesterday, just by pure coincidence I only had a few PT sessions, so that worked out well. I always have physio on a Wednesday, but I never really get the chance to get a nap after it as I’m usually too busy, but I got a 25 minute one yesterday. You’d think I’d have done a session the state I’m in sometimes, so that was a nice change.
Legs today as we’re 2 days behind from being in Sicily. This weekend is chilled (for once) so I’ll have ample opportunity to recover from not only a leg session but also a back session as well.
I never weigh myself after a holiday, I think that just plays havoc on your mind, but I’m excited to check-in on Saturday and see where we’re at.
After the week off my appetite is through the roof, another great sign that my body is refreshed and recharged.
Legs will be at 3pm today, and that means I get 4 meals in prior, so I’m expecting a good bit of output.
I will report back with how broken I am from it tomorrow.
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A good reintroduction to training yesterday, not much in terms of numerical progression, but it was good to be back in the gym and getting some blood moving. I did struggle to get a pump, or maintain one at least, but that’s going to be the case after only having 2-3 square meals across the weekend as well as my water intake being much lower too, so it all makes sense.
Strength was the exact same across my 2 compound lifts, just down a few reps on each. I was amazed at how loose my shoulders felt though, as they’ve been very raw and stiff for around 4-5 weeks.
I’m not looking forward to legs (I always look forward to train, I’m just being dramatic), I’m only just getting used to being able to bend down without making 20 different noises as I do it.
I’ve been using the new Prime peck deck for a few sessions, I love it, but I know its going to start building up tension in my forearms, so I’ll rotate the cuffed fly in next week.
Prime peck deck – 1 working set, 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)
Standing cuffed cable flys – 2 working sets, 20
SA standing cable side raises – 3 working sets, 20
SA standing cable rear raises – 3 workings sets, 20
Iso-lateral cable curls – 3 workings sets, 15-20
Standing EZ-bar cable curls – 3 working sets, 15-20
Shallow decline cable crunches – 3 working sets, AMRAP
A great start to the training week!
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I definitely woke up with a spring in my step, that’s the magic of a week off training and some Italian sun. It’s quite funny because I never really got holiday blues until I reached my 30s, but I think it’s more so the time of the year I’ve come back to Glasgow, just that perma-grey/black cloud that really lifts the spirits!
I’ve had a PT cancellation, so today is slightly clearer and it will allow me to address the back log of work I’ve got!
I’m very excited for the chest session today!
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That’s me back and landed in Glasgow! I’m very much ready to hit the ground running tomorrow and push on for the rest of the year. I’ve made some great progress since Nick and I kicked off the off season at the start of September, despite the first few weeks being a bit rocky.
I’ll be restarting my training cycle tomorrow with chest, and after a week off I feel brand new. I don’t think I’ve felt this fresh for a very long time.
As I mentioned in previous blogs, I don’t get much, if anything, from just scaling my training back a bit. I feel and look better with a week off and that’s something I need to continually remind myself of the next time I’ve feel run down and battered.
I’m back in with Chris (my training partner) too, so straight back into the deep end!
Have a great week guys!
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