Andy
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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
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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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Agreed with Michaela here, if you can make decisions on how you look without emotions getting in the way, and your training output is progressing across a good number of variables then you don’t need to adjust calories. Once you see stagnation visually, training or both then look to slowly push calories up. 200-300cals from carbs until food volume becomes barrier, and then from there look to add some fats in.
Most tend to have lower food on rest days, I tend to have clients on between 200-500cals less than their TD cals.
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Last night here in Sicily and I can’t wait to get back home and get back into the gym! The week off training, as well as a bit of time in the sun eating all things Italian has definitely served me very well!
I feel rested and ready to go again. I’ve not seen my training partner for 2 and bit weeks so it will be good to link up with him and get those massive sessions firing again – and probably reverse my rested state within 5 minutes. . .
Nick and I agreed there’s no need for adjustments going forward as the plan we were on was allowing for visual progress with every check-in, so it’s not broken, don’t fix it!
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Agreed with all of the guys above.
The duration and intensity of the deload varies widely i.e how many days off, or how much you scale back in the gym is something you review each day, or if you’ve logged your previous experiences with time off, you apply this time around.
I usually need an entire week off from the gym
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1 day down in Sicily, and it’s been a beyond chilled 24 hours, usually when you go to a hotel it’s a bit of anti climax as the rooms never look the way they do in the photos, but this place is even better than expected!
As I mentioned, I’m not following any sort of plan food wise here, and I’ve not trained all week. I had a quick glance at the physique there and I’m definitely looking round, fuller and fresher.
I can feel the urge to get back in the gym and train, but I’m trying to keep myself switched off and soak the the down time, which I’m horrendous for!
Have a good one guys!
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That’s my week off training wrapped up on home soil.
I feel class physically, although like I touched on yesterday, I’m more tired from doing less, funny that.
A few people in the gym asked if I follow my diet when I go on holiday, and the answer has always been NO. I don’t eat like a dick, but a mental break from food has always done wonders for me. Not only that, my digestion gives me a right good thanking too.
I have been on point every single day this year – except Ibiza – so another 3 days isn’t going to do a damn thing, and I’m certainly not going to regress. Come Tuesday when I step back in the gym, I’m going to be so fresh and ready to go that the next 2 months of progress is going to be unreal.
I love BB, it’s my entire like and personality, haha, but it’s nice to kick back and live like a “normal” human once in a while!
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Trained at Nathan De Asha’s gym, North West Mecca and what a class gym it is!! Very good session too. Pleasure to see Nathan train as well!
Trained Lower A today and was the first time I tried to Hack Squat in over a year as it use to make my knees hurt a lot. However, today it felt great and my quads felt a lot better in comparison to when I Back Squat. I’ll try the Hack Squat my gym has and see how that feels on my knees. (I’ve noticed it attends to be the shitter Hack Squats that hurt my knees due to the angle of the base you stand on but we will see what I can do).
Lower A:
Hack Squat x15 x5
Leg Press x8 x6
Leg Curl (Seated) x8 x8
Leg Extensions x11 x10
Hip Adductor x15 x12
Standing Calf Raise x15 x12
Preacher Curl (Dumbbell) x9 x8
Hammer Curl x12 x12
Triceps Pushdown x14 x14
Overhead Tricep Extensions x15 x12
Good to hear you had a good session mate! I believe it’s an Arsenal hack Prophecy has, that’s what I have in my gym. It’s the only hack I’ve never had pain in my knees, or eventual pain in my knees. The most recent Cybex hack destroyed my knees in 1 session.
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Another day done from the week off. . .
I see my mobility coach at least once every 2 weeks, and she runs me through various drills, stretches and mobility exercises to help open my shoulders and hips. As I said yesterday, I was actually looking forward to it as I’ve taken the entire week off training which I already feel incredible for.
I’ve mentioned a few times that my hips have been quite bad since coming off the back of that prep, and to be fair they’ve eased off and caught up with the rest of my legs. I feel that getting quite strong across a short period of time caused them to tighten up a lot more than they usually do and with the left hip being torn, it hit it even more.
My digestion is much slower though, and although I’ve been doing cardio, and moving around with work, I feel a little bit backed up, which I guess is normal after 3 days of 5400cals. Luckily I’m going away to Sicily on Friday and I’m not going to be following my diet – I never do when I go on holiday – and this should help clear the system a bit and give me a nice digestive kick start to finish off the rest of the year. I’ve still be using Digest Pharma Pro and that has helped with the food volume for sure!
Have a good one guys!
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So it’s not carbs its self that will
Impart the insulin sensitivity it’s more so your body fat and food over timeFats will have literally the same impact
Ultimately its calories once you get past a certain point you add more fats when you struggle with more carbs or you simply feel better with more fats – again depends on person
Carbs are always going to be primary fuel source for performance, so prioritise them always
Key to protect insulin sensitivity is a slow rate of gain and not adding a lot of food
At once or over eating3rd this to what Kuba said as well, primarily what was said about adding fats once you’ve maxed out carbs. If I’m increasing fats, I’ll usually keep the increases away from the training window so that food isn’t slowed down any further.
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