Andy
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A great day spent near Darlington with Elliot Robinson putting together my posing routine for the 2026 season. Although it’s not scored – it should be – but I take great pride in my posing routine and my presentation in general. I am quite lucky that it has always come quite naturally to me, and yesterday was the first time I’ve had someone have an in put on my posing since I started competing almost 14 years ago.
After a 2 hour session we put together something that I think is dead fresh, but also in keeping with the way in which I pose.
My posing rounds in the morning now consist of;
– 5 rounds of mandatory posing
– 2 posing routine run-throughs (assuming they are right start to finish).
I also checked in with Nick yesterday almost 3lbs down, so we’re running a high day today, and tomorrow (640g and 1000g respectively). These are my peak offseason numbers.
We’re also going to add in 0.5mg of reta on Tuesday (I don’t want to add in a peptide that slows gastric emptying on high days).
I’ve never tried it, so I’m excited to see the results I get from it. I can’t stand clen, and if I could never use it again, I wouldn’t, so if I can leave that out for as long as possible then I will.
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Push (shoulders) was excellent yesterday. Timed perfectly too as the gym had a few new pieces delivered.
Lying cuffed Y lateral raise – 1 set, 8-12, 2 sets, 12-15
– Reps performed with a pause in the lengthened portion for the back-off sets
Prime rear peck deck – 3 sets, 12-15 + double drop set
High incline DB shoulder press – 1 set, 8-12, 1 back-off set, 12-15
Arsenal standing tricep press – 1 set, 8-12, 1 back-off, 12-15
Prime pin-loaded lateral raises – 2 sets, 12-15 + double drop set
Standing cable flys – 1 set, 8-12
Overhead rope cable extensions – 3 sets, 12-15
Straight-bar ex SS rope cable ex – 3 sets, 12-15
Across the body cable tricep extension – 3 sets, 12-15
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Yeah, I would push the frequency up to 3 days (Tues/Thurs/Sat). The benefits mood wise would be enough to justify in my opinion.
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Nothing to report from yesterday’s NTD, other than WILD hunger! I usually don’t get any kind of hunger until the 3/4 week out mark, but I felt like there was a hole in my stomach. I have some cheek to mention it because my food is still high 4900/4300cals.
As I’m sure most people do, I love feeling like that as I’ve just spent 18 months being stuffed to the brim. Everything feels so much easier when you have a bit of hunger and an actual desire to eat.
I received an absolute hammering from Ricky at my weekly sports massage, I didn’t realise how bad my hamstrings were, but there was a tennis ball knot near my glute.
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Agree with both the guys here. As Hilly suggested, pulling EQ, raising test and adding in D’bol is a great idea. Due to the shortages, I think people haven’t taken into consideration the the differing ratios between test/mast/primo and test/EQ, they’ve been jumping in with their usual test values they’d have used with mast/primo.
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Nothing different about yesterday’s leg day, same old session, volume & intensity. Kieran and I trained in Muscle Hut last week, and it didn’t quite hit the same as our usual session due to the mixing up of kit and being interrupted numerous times through the session as well. Sometimes I forget that when you got to a different gym there will be people there you’ve not seen in a while, so the potential for longer conversation is much higher, whereas when you’re in your usual gym, those people see you every day.
Cybex seated leg curls – 1 set, 8-12
– Each rep is paused in the stretch
Leg extensions – 1 set, 8-12 + quadruple drop set
Pendulum squat – 1 sets, 8-12
Horizontal leg press – 1 set, 8-12
Prime lying leg curls – 1 sets, 12-15 + 1 forced negative
Seated calve raises – 3 sets, 15-20
New numbers across the board as well so delighted with that!
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Sunday > Monday nights sleep definitely took some of the kick away from yesterday’s session, not by much, just a rep here and there. Pump quality was also down, but that’s typical when I have horrendous sleep. I slept much better last night, and I’ve managed to shift that horrendous mood I was in, nothing like a solid training session to clear the mind a bit – even though I had no idea what I was raging at. . .
I had to pull a client out of his prep on Sunday which is never pleasant, things didn’t move as they should have, and there was a bit of faff at the beginning of prep too which didn’t set the tone too kindly going into the prep.
Seated cuffed cable flys – 1 working set, 8-12, 1 back-off sets, 12-15
– Back-off sets paused
Incline DB press – 1 working set, 8-12, 1 back-off set, 12-15
– Back-off set paused
Prime flat PL press – 1 working set, 8-12, 1 back-off + double drop set
Prime peck deck – 1 working sets, 12-15
– Torque set to 2
Prime rear peck deck – 3 working sets, 15-20
– Torques set to 2
SA cable side raises – 2 working sets, 12-15
Standing EZ-bar curls – 3 working sets, 12-15 + double drop
SA DB concentration curls – 2 sets, 12-15
Standing EZ-bar cable curls – 2 sets, 12-15
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Agreed with the team there!
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Yeah, stick to this forum and the guys in here. I’m always picking up wee bits from the team. You’re right to be skeptical of all of these guys on IG who are all of a sudden peptide experts. There are a few who you can tell actually understand physiology, but most are just regurgitating others.
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It was very much a “do as little as possible” day yesterday. I got my posing, cardio & most of my steps done before 8am, and then around 1pm my Mrs and I went for a walk around one of the local parks.
I’m not going to lie though, I have been in the foulest mood for the past 2 days. No, nothing has changed gear wise, and my food is not low enough to cause irritation on that front either, so who knows. Not to mention, I’ve still got a bit of a cough that kept me up all night, so I’ve been up since just after 3. Again, this hasn’t helped my mood either.
I’m hoping it eases off because I don’t like feeling like I’m going to snap at any minute. . . I really need to train today
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Checked in with Nick this morning. My weight is up by 1.2lbs, which I’m quite glad at because my weight dropped 6.5lbs across 2 weeks, which isn’t overly alarming, I just didn’t want it to keep dropping at that rate.
We’ve agreed to knock 15% of carbs from the TD as there’s still plenty to play with.
I have 6 meals per day, but in these early stages of prep I like to pull carbs evenly through the day. Once things start getting lower, then I’ll prioritise my carbs to the training window.
TD
M1
100g – Beef fillet
3 – Egg whites
1 – Whole egg
85g – White jasmine rice
1 – Banana
300ml – OJ
M2/M3
200g – 2% turkey mince
85g – White jasmine rice
10g – Macadamia nut oil (M3)
50g – Polish vegetable “thing”
Intra
30g – EAAs
50g – Performance fuel
5g – Taurine
10g – Creatine mono
PWO
30g – Iso Pro
50g – Cyclic dextrin
10g – Creatine mono
3g – HMB
M4
30g – Iso Pro
140g – Rice Krispies
100g – Pineapple (I sometimes have this with M6)
M5
200g – 5% beef mince
85g – White jasmine rice
50g – Sauerkraut
50g – Pasta sauce
200g – Pineapple
M6
260g – Salmon fillet
60g – White jasmine rice
*NTD the only difference is the swapping of Rice Krispies for TBJP COR*
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A superb push session yesterday, everything clicked and there were plenty of progressions in the books as well.
Lying cuffed Y lateral raise – 1 set, 8-12, 2 sets, 12-15
– Reps performed with a pause in the lengthened portion for the back-off sets
Prime rear peck deck – 3 sets, 12-15 + double drop set
High incline DB shoulder press – 1 set, 8-12, 1 back-off set, 12-15
Close grip SM press – 2 sets, 8-12
HS PL lateral raises – 1 set, 12-15 + double drop set
Standing cable flys – 1 set, 8-12
Overhead rope cable extensions – 3 sets, 12-15
Straight-bar ex SS rope cable ex – 3 sets, 12-15
Across the body cable tricep extension – 3 sets, 12-15
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Yesterday’s NTD wasn’t filled with much to be honest, just the usual morning clients, a few posing clients and physio.
My conditioning is really coming in quickly. Granted I started a lot leaner, but it’s really cool to see marginal change every 3 days or so. I’m already at that stage where I’m excited to check-in with Nick.
I don’t weigh myself every day until I have to, so right now I’m only looking once a week. When the show draws near I’ll begin to weigh myself every day.
No reason really, I just don’t want to be hyper focused on the scales – which has happened in the past.
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A great session at Muscle Hut Glasgow yesterday, albeit it took about 1.5 hours longer to get through as myself and my training partner bumped in tonnes of people we knew and haven’t seen in years.
The session was the same structure, but we took advantage of a few different machines.
Watson seated leg curls – 1 set, 8-12, 1 back-off set, 12-15
– Each rep is paused in the stretch
PL Leg extensions – 2 sets, 8-12 + forced reps
Gymleco hack squat – 1 set, 8-12, 1 cluster set (4 sets or 4 reps)
Gymleco hip press – 1 sets, 8-12, 1 back-off set, 12-15
Primal lying leg curls – 1 sets, 12-15 + 1 forced negative
Seated calve raises – 3 sets, 15-20
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I agree with Kuba here running 10IU on a TD.
If you run 0 carbs on a NTD then you don’t need to put lantus in IMO.
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