[Andy]

So after a superb 10 days of training I’ve picked up some slight food poisoning, I’ve been eating 300g of protein a day for years, so I know when I’ve got a case of food poisoning. . .

I’m sure many of you are the same and you think that 1 day off will completely derail you, but it won’t. The best thing to do is to not stress the body out further.

It’s hitting me in waves, and I’m going through the cold shivers wave just now, and my limbs feel like they’re all made out of lead.

I’m keeping my TBJP health supplementation in to keep everything at 100% on that front, finger crossed it’s just a 24 hour thing!

Instagram - amsmuscle
Youtube - AMS Muscle
Tik Tok - amsmuscle

[Andy]

Split is still in reverse due to linking up with clients at the weekend, so it’s legs today and again at EP. That was the first time I’ve trained at the new EP and there’s a few bits of kit I saw that I’d like to try out. It’s going to be a solo one today, so it gives me a bit of freedom to have a bit of a play around.

The one thing I’ve noticed since cutting out direct glute work is that my hip is no longer hurting, and I think that’s because there’s no tension through the glute and thus it’s not pulling on the torn glute tendon – an injury I sustained in my 2021 prep.

I think that ditching the direct glute work is needed to make sure I don’t come up against these hip issues.

Leg extensions – 1 working set, 12-15 reps

Hack squats – 1 working set, 8-12 reps

Horizontal leg press – 1 working set, 12-15 reps

Pin-loaded lying leg curl – 1 working set, 12-15 reps

EZ-bar walking lunges – 1 working set, longest distance in the gym

Seated calve raises – 3 working sets, 20 reps

Instagram - amsmuscle
Youtube - AMS Muscle
Tik Tok - amsmuscle

[Andy]

A great back day at Prophecy, this was my 2nd time there so I was a bit more accustomed to where everything is – I hope I’m not the only veteran who still gets a bit of gym anxiety going into a new gym?

No deadlifts due the lower back being fried from driving;

Close grip lat pulldowns – 1 working set, 8-12

SA PL Nautilus row – 1 working set, 8-12, 1 back-off set, 12-15

Arsenal t-bar row (fuck it’s heavy) – 1 working set, 8-12 (I done a dropset here just because)

SA DB rows – 2 working sets, 8-12

Panatta mid-back pin-loaded row – 3 working sets, 15

EP again on Thursday to demolish the legs and get a look in the posing room!

Instagram - amsmuscle
Youtube - AMS Muscle
Tik Tok - amsmuscle

[Andy]

A great day today at the PCA Manchester, and a results at the BNBF Scottish as well! It’s always very rewarding seeing first timers get up onstage. It feels like a lifetime ago that was me at the NABBA Scottish in 2012

I don’t just train competitors, I don’t think I could, but having a handful of prep clients means that I can be quite hands on, and I know myself from having Nick Vandal in my corner for years, that someone who cares and is there goes a LONG way!

Big smiles from everyone across the board!

Instagram - amsmuscle
Youtube - AMS Muscle
Tik Tok - amsmuscle

[Andy]

I was away to say, “another week down”, but I’m not done training this week, I’m down at EP tomorrow to train legs which is a very nice change of scene. I’ve not been to the new one. I’m going to be tying in with my client James, so there’s going to be some carnage going down. Although, sitting in a car for 4 hours to then train legs isn’t ideal, however, I couldn’t pass up the chance to train with James, and then I’m heading through to the PCA Manchester on the Sunday, so a BB filled weekend!

I’m already feeling and seeing the reintroduction of PEDs on Monday, I have a feeling this is going to be a very productive offseason, and with my physique and blood work these best it’s ever been by a country mile the start of this phase, it can only get better!

I’ll touch base tomorrow with how the session in EP went!

Instagram - amsmuscle
Youtube - AMS Muscle
Tik Tok - amsmuscle

[Andy]

What is your health supp stack like mate? Especially your LDL, that’s the only market of mine that i struggle with.

Current stack;

ALA – 400mg

Boron – 3mg x2 per day

Chlorella – 1500mg

Curcumin – 120mmg

Glucosamine – 1500mg

Hawthorn berry – 565mg

Horse chestnut – 250mg

Krill oil – 1000mg

Magnesium glycinate – 1 serving

Milk thistle – 1 serving

Multivitamin – 1 serving

Niacin – 1 serving

Super K – 1 serving

TBJP Heart care – 1 serving

TBJP Love heart – 1 serving

TBJP Omega pharma pro – 1 serving

TBJP Vital – 1 serving

Vitamin D – 8000IU

Zinc – 50mg

(I take a probiotic before bed, as well as TBJP digest pharma pro with my first and last meal)

I hope this helps

Instagram - amsmuscle
Youtube - AMS Muscle
Tik Tok - amsmuscle

[Andy]

Hi Andy

I’ve seen u mention before about how youve improved your digestion. Did getting a food intolerance test help and if so could you recommend one?

Ps. Spoke to you a few times when I trained at Future was glad to see you winning your procard well done

I did mate, I used this one. . .

https://www.tmitesting.com/product/combined-allergy-intolerance/

It’s not 100% accurate, but it’s better than nothing.

Ah cheers man, that means a lot!

tmitesting.com

Combined Allergy & Intolerance

Our Combined Allergy & Intolerance test uses IgE and IgG4 blood analysis to test for both allergies and intolerances. 78 items tested.

Instagram - amsmuscle
Youtube - AMS Muscle
Tik Tok - amsmuscle

[Andy]

So the blood work is in, and it’s best panel I’ve EVER had, so I’m pretty delighted with that. I’ve always felt like feels like getting your exam results haha.

There was no issues across my blood count. CK was sitting at 2914U/l but that’s almost half of what it was at in my last set of bloods in January.

ALT was down from the mid-80s to 62.6U/l

This was the best my lipids have ever been, as I’ve managed to drastically lower my LDL. HDLs are still a touch short sitting at 0.92mmol/l but that’s an improvement too.

Obviously hormones are going to be in the gutter, but overall I’m very happy!

Onto the push!

Instagram - amsmuscle
Youtube - AMS Muscle
Tik Tok - amsmuscle

[Andy]

A great back day completed today, but one that was without deadlifts to preserve my lower back for Saturday when I train legs with one of my clients at EP, which I’ve yet to try since it moved and was renovated.

I’m sure all of us who have used PEDs have experienced that placebo effect when you first go back on everything, although I don’t feel it is a 100% a placebo effect, there must be some sudden adaptation that allows us to lift a touch heavier and train a touch harder from the get go.

I’ve just received my monthly shipment from TBJP (ANDY10 by the way) and I’m trying Dream Sleep for the first time tonight, so we’ll see how that impacts tonight’s sleep.

Last night was the first night with GH in pre-bed (my preferred time to take GH, the other being PWO), and the sleep was incredible, I’ve not slept like that insect removing GH early May.

The offseason is off to a flier!

Instagram - amsmuscle
Youtube - AMS Muscle
Tik Tok - amsmuscle

[Andy]

I was actually really excited to get up this morning as I know this is now the official start of the offseason, but in reality, not much is changing in terms of food or training, it’s just the simple addition of the PEDs I laid out above.

I should’ve mentioned that this is my starting point, and I’ll be scaling dosages and compounds up from here. I remember putting peak dosages in when I young from the very beginning and feeling terrible, so I give myself a longer period of time and then push dosages up.

I can tolerate test quite well, so I expect that to surpass the 1g mark in the next few months, but as I’ve done with my food, I’m trying to squeeze every ounce of progress out of the setup before I go and make changes to anything.

Chest today, although it’s a solo one, it will still be a good one (probably that placebo effect haha)

Instagram - amsmuscle
Youtube - AMS Muscle
Tik Tok - amsmuscle

[Andy]

The offseason starts tomorrow, and Nick and I have agreed on the push PED starting point;

Test E – 600mg/week

Primo P – 500mg/week

Superdrol – 40mg, shoulder day only, and only for the first 6 weeks

GH – 6IU – 3IU PWO, 3IU pre-bed

Novorapid – 10IU PWO

Lantus – 20IU AM

T4 – 100mcg/day

We’ll increase dosages and add in another compound at some point too.

Any questions, please let me know. . .

Instagram - amsmuscle
Youtube - AMS Muscle
Tik Tok - amsmuscle

[Andy]

Another successful shoulder session ticked off, and the 2nd last session of the maintenance phase and this reverse phase from my show the start of June.

There’s not much to report on this one, except the slight jiggling of exercises as per the rotation that I use for this particular day.

Iso-lateral cuffed side raises – 2 working sets, 15-20

Read delt cable cuffed raises – 2 working sets, 15-20

HS PL shoulder press – 1 working set, 8-12

<b style=”font-family: inherit; font-size: inherit; color: var(–bb-body-text-color);”>Close grip BB bench press – 1 working set, 8-12

Straight-bar tricep extensions – 1 working set, 12-15

Standing rope extensions – 3 working sets, 15-20

I was a bit pushed for time so I missed abs and I’ll make up for it at the weekend. There’s room for a touch more volume to that session, but not much is needed in my opinion.

Instagram - amsmuscle
Youtube - AMS Muscle
Tik Tok - amsmuscle

[Andy]

The first NTD of the week boxed off and luckily it was quite a quiet one. I’ve share a Labrador with my ex, so steps were a lot higher today, and they will be for the rest of the week, but that doesn’t bother me – unless it’s pissing it down.

I had another appointment with Ricky today to try and get the last bits of tightness out of my neck and side quad. I feel the side quad is down to an old tear in my hip tendon, and this is causing the region over the IT band to just continually tighten up. Needless to say, I actually think about giving up BB when he goes through it with the force he applies, it’s that bad.

I do feel really good though.

I feel my digestion has been a bit off for a while, and I’m very in tune with it. I had Hilly look at my setup years ago and I still implement everything he showed me back then. Gut health is something that is as the forefront of my mind/setup as I dealt with awful digestion for almost a decade, just assuming that’s how you’re supposed to feel on a BB diet – news flash you’re not!

I’ll cover some things I done to correct it in future blogs!

Instagram - amsmuscle
Youtube - AMS Muscle
Tik Tok - amsmuscle

[Andy]

Leg day complete, and it was another phenomenal one, that way where everything clicked.

Now, my hip/left quad is still giving me a bit of bother, to the point where I can’t BB squat yet, but I can still bang out a great session and push numbers.

I thought we’d add in the leg extension now before the squatting movement, so we did exactly that. We also moved the lying leg curl to after the leg press, I feel it allowed me to connect more with my glutes in the SM hip thrust, no idea why haha.

Leg extensions – 1 working set, 12-15 reps

Pendulum squat – 1 working set, 8-12 reps

Horizontal leg press – 1 working set, 12-15 reps

SM hip thrusts – 1 working set, 12-15 reps

Prime PL lying leg curl – 1 working set, 12-15 reps

EZ-bar walking lunges – 1 working set, longest distance in the gym

Seated calve raises – 3 working sets, 20 reps

A superb session all round!

Instagram - amsmuscle
Youtube - AMS Muscle
Tik Tok - amsmuscle

[Andy]

I’m really looking forward to this week as training took another step forward last week.

It’s taken a while to get the cogs to turn post-show to get the training back up to a position where I feel I’m going all out. Although, there was a deliberate scaling back of training intensity off the back of that prep.

Now though, I think I’m ready to blast up to 100% training.

The visual goals remain, and that’s to bring up my shoulders and chest to match my back and legs. Despite having shoulder surgery at the end of 2022, I was still able to progress both pretty well in the 2nd half of 2023.

Speaking of which, here’s today’s chest/shoulder/bicep session;

Seated cuffed cable flys – 1 working set, 12-15, 1 back-off set, 15-20

Incline DB press – 1 working set, 8-12

Prime close grip PL chest press – 1 working set, 8-12

SA cable side raises – 3 working sets, 15-20

SA cable rear raises – 2 working sets, 15-20

EZ-bar cable curls – 1 working set, 12-15

Standing Iso-lateral cable curls – 1 working set, 12-15

Decline crunches – 3 working sets

Have a great week guys!

Instagram - amsmuscle
Youtube - AMS Muscle
Tik Tok - amsmuscle