Andy
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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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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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