Andy
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Just sped read through the log Andy, loving it so far. I’ve had a bit of time away from the sport but always have followed you for the past 10 years since I started competing when I was a junior and you were a big name in the junior BB scene!
Ibiza looked wicked and I’m sure the rest did you good. I was in Turkey that same week and by the end of it I had decided I was going to compete again after what will be 4 years away. That’s how much a holiday gives me the itch to ramp things up haha!
Very excited to see you in the pro ranks and although I haven’t followed the BB circuit closely for the past two years up until now, I was elated when I saw you finally got what you deserved.
Thanks for that mate! It’s pretty mad to think how long ago that was!
I’m glad you’ve decided to come back and go for another shot onstage. You have to wait until the time is right, your body and mind will tell you when it’s time.
Much appreciated man, stay tuned for the debut!
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It’s finally the weekend, and I’m delighted to see it as this week has been insanely busy, so the point where I think it’s distracted me a bit too much during training, rather than channelling that energy into the session. However, this week’s sessions have been superb!
Checking in this morning – check out my Instagram – I’m STILL lighter than I was on the day I won my pro card. Another 300cals from pro/carbs/fats can go in today. I’m starting to climb the calorie totals now and I can feel that food focus drop off which is great because I was losing sleep over it!
Yesterday’s back session was great, I’m feeling very strong and still loving the very short and concise sessions.
Have a great weekend guys!
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Hey man!
I really love your simple Approach! Will try it for myself!
How Long do u Need for your Sessions?
Hi mate. Minus warming up/stretching etc, the sessions take 45 minutes – 1 hour.
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We’ve landed on my favourite training day – shoulders!
I think my shoulders, and maybe my chest are the 2 body parts I still want to bring up. I’m genuinely happy with how everything looks, and if I were just doing this as a lifestyle, I’d be content with the physique I have. However, we’ve all seen the guys at the top of the pro league; they’re in this forum, so I know how far I need to take my physique in order to have a successful time on a pro stage.
No changes to today’s session;
Isolation 2 sets, 15-20
Presses 1 set, 8-12
Y raises
Rear delt cuffed raises
High incline DB shoulder press
Close grip BB press
Straight-bar triceps extensions
Cable crunches
Training is so simple just now, but I’m seeing continual improvements, so there’s no need to adjust.
Have a great one guys!
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Morning guys,
Yesterday’s leg session was superb, we decided to slot in incline leg press after BB squats as we both felt good. It ended up being an excellent set, and my legs were toast. I’ll keep the leg press in going forward, but just keep it to the 1 working set, 12-15 reps.
I’m finally noticing a fuller and rounder look first thing in the morning – it’s only taken me 5.5 weeks!
I’ve not checked my weight as I hate weighing myself every day, so I only weigh myself on a Saturday morning as a part of my check-in.
I think it’s time to start escalating protein totals, but I’ll wait to see how I look on Saturday, and hear what Nick has to say.
Have a good one guys!
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The first leg day back!
My SI joint feels a bit off, but when it is, I feel it more so doing hinges, rather than legs, so I’m not expecting anything negative to come out of this session. I do warm up thoroughly, it takes between 20-30 minutes to get blood into the joint and open everything up. I am a massive advocate for light stretching pre-session, I don’t care what any study says, I definitely feel worse if I don’t stretch.
No changes to today’s session.
All isolation, 1 working set, 12-15
All compounds, 1 working set, 12-15
BB squats
SM hip thrusts
Prime PL leg curls
Walking lunges
Standing calve press
Decline crunches
Have a good one guys!
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hi andy, normally how many warm up/ feeder sets before u hit 1 top sets?
Hi mate. For compounds I’ll do a set of 6, and then 4, and singles until I work up to my working weight for the 1st compound. Assuming the weight I’m using isn’t insane, I’ll just jump straight into my working set, for example, I’ll do 6-4-1 for incline DBs but for the Prime PL press after, I’ll just go straight into the working set.Instagram - amsmuscle
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Morning guys!
After a really relaxing weekend, it’s time to get a big chest/shoulder/bicep session in today. The good thing about Monday’s is that I can get 5 out of my 6 meals in before I train. It doesn’t really matter anymore since my calories are in a good spot, but jumping into a session to train a weakness with that amount of food behind me has a good mental advantage.
We’re also adding another shoulder movement into this session via a rear delt raise, nothing out of this world
All isolation 1 set, 15-20 reps
All compounds 1 set, 8-12 reps
Seated cuffed cable flys
Incline DB press
Prime PL close grip flat press
SA cable side raises
SA cable across the body rear raises
Iso-lateral cable curls
Decline crunches
Have a great week guys!
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A successful NTD today!
An hour long walk with my dog, the park was dead so off the lead he went. Food shop after and the food bill is starting to climb as the reverse progresses. I’m excited to see how the increased food helps with training. Filmed a podcast with Greg Taylor – Scottish Silverback Podcast, subscribe guys!
https://www.youtube.com/watch?v=rDsIUInR7Tg&t=9s
Chest tomorrow, and I’m sure it’s going to be a good one!
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NTD today, and it’s spent catching up on work, and walking my dog – dug 😉 – so plenty of steps!
I woke up the exact same weight I was last week which is fucking astonishing. To be fair, there was a lot of expenditure while I was away, but it’s not uncommon for me to lose weight while on holiday. I lost 18lbs in Turkey once.
I remember speaking to Jordan when I was a junior, and he was baffled by how my body just doesn’t hold weight when I’m lean – I don’t know if he remembers this conversation.
The AO Spain 2024 and the PCA British 2019 are the only 2 shows out of 26 that I’ve been close to bursting full, but still not bursting.
8+ days of 1200g-100g of carbs, burgers and fries, no training, no cardio, and I’d still struggle to fill out. I once thought it was AIs, so I don’t use them anymore, I then thought it was clen, but I cut that well in advance and only go as high as 1 tab. It’s concerning that going forward into the big league that I’m going to be able to get that full bursting look, but that’s what I love about this game, the trial and error!
Have a great weekend guys!
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Yesterday’s shoulder session was great, but you can tell I’ve just been away in Ibiza with a few drops in reps, but strength was great!
We’re keeping the back volume the same, and going with the BB row as the rowing variation for today;
1 working set, 8-12
Shoulder width grip lat pulldowns
Overhand BB rows
SA DB rows
SLDL
Cable crunches
Since coming off prep, I’ve really struggled to fall asleep and stay asleep. The reason being I’ve come off all sleep aids (Dream Sleep, melatonin, and cannabis oil). I like giving myself a break from everything, but that initial period is very hard! I’ve cut caffeine to just 1 coffee either pre-cardio or during the day at work. It’s not impacting my sessions, and given a little more time I know it will return to normal.
Check-in tomorrow!
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First day back, I should not have booked a 6am clients, but we’re here now. . .
I already feel 100x better after 2 on-plan meals and 2L of water (more than I consumed in 4 days in Ibiza).
Today’s shoulder session will go as follows;
2 working sets for isolation, 15-20 reps, 1 working set for shoulder and tricep presses, 8-12
Standing iso-lateral cuffed side raises
Rear delt cuffed raises
HS iso-lateral PL shoulder press
HS tricep pressdowns
Straight-bar cable triceps extensions
Cable crunches – 3 sets of AMRAP
Calories are sitting at 4300cals on both a TD and NTD, but I’ve finally pulled cardio back from prep levels to 20 minutes on the stationary bike.
Have a great day guys!
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That’s me back on home soil after an incredible 4 nights with boys in Ibiza. The aim of the game is to get right back into my routine, so that’s all of my meals for tomorrow prepped. Routine/consistency is the only way you’ll ever get good at this, and never mind if it’s a chilled holiday with the Mrs or a mad one with the boys; get home, wake up the time you usually do and crack on with the setup.
A big shoulder session tomorrow with Chris, and I’m pretty confident with the amount of food I ate while away that it will be sufficiently fuelled!
Have a good one guys!
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Still here, however, we’re toning it down. Everyone is in agreement that we need to chill out, have a bit of a relaxing holiday, before we all go back to training on Thursday – the joys of being on holiday with bodybuilders.
The first step is to check-in and decide where the diet/cardio need to go. Once Nick and I agree, the game plan can be set in stone and the reverse can continue!
This break was VERY much needed, but I’m so ready to get back to normality!
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Half way through the “Ibiza forced deload”. It’s been incredible to spend some time with all of mates outside of the bodybuilding environment, but I am definitely way out of my comfort zone, this must be what it’s like for someone who’s never been to a bodybuilding show stepping into one for the first time.
I feel recharged and ready to finally go face first into this offseason, but another 2 days before that happens!
Can’t wait to be back in that routine!
Have an incredible week guys!
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