Andy
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I went into yesterday’s push session a little bit broken from the weekend, but it ended up being a superb session with progressions across the board. My shoulders were so unbelievably stiff going into the session, but once I got a little blood into them they started to play ball.
Seated cuffed cable flys – 1 working set, 8-12, 1 back-off sets, 12-15
– Both 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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I’ve used Youth Revisited since 2019
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I’m a little bit broken today. I spent Saturday night at a heavy metal gig, jumped into the pit for the majority of the gig, and now I’m in a lot of pain. . . Seriously though, I am quite stiff and I’m pretty sure I’m still very dehydrated, but it will balance out as the day goes on.
That is the last social thing I have until the end of prep, and it’s a band I simply could not miss. I still ticked every box, (nutrition, cardio, steps, posing) but being 280lbs in a pit was hard!
Anyway, I’ve booked my flights to LAX for the Cali State Pro, now I need to get peeled!
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Nothing much to report from yesterday’s NTD, Friday is slowly becoming the busiest check-in day of the week, so luckily I wasn’t training because I’d have never fit my work in.
Checked in with Nick today and another really good layer has come off along with another 3.4lbs. Those losses might seem large, but they will start to slow doing – based off previous preps.
No changes though, I think changing stuff this far out would be a big mistake.
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A great push (shoulder) day yesterday. I have put high incline DB press back in to replace the high incline SM press. They just sit so well with me, especially when I have a brace in my right shoulder, so it allows for slightly different rotation of the shoulder.
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
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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Agreed with the team above, my E2 would be in negative numbers with those ratios
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A pretty standard NTD for me yesterday. Another trip to see Ricky to have my massage work done. He mentioned that my rotators cuffs were in the slammer a bit, but he managed to free them once he got a bit of heat in them. Other than that, the body feels VERY good just now.
I can usually tell how much inflammation I’m holding from the puddle under the massage bed.
I’m at that point where I can’t wait to check-in on Saturday and see what has changed.
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A fantastic leg session yesterday. I notice that after the past 2 leg sessions that my recovery is definitely much better – going back on will do that to you. So I added a little more volume to the session yesterday.
Cybex seated leg curls – 1 set, 8-12
– Each rep is paused in the stretch
Leg extensions – 1 set, 8-12 + quadruple drop set
Horizontal leg press – 1 set, 8-12, 1 back-off set, 12-15
Pendulum squat – 1 sets, 8-12, 1 back-off set, 12-15
Prime lying leg curls – 1 sets, 12-15 + 1 forced negative
Seated calve raises – 3 sets, 15-20
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In the times I’ve had this I’ve gently massaged the area and taken anti-inflammatories. I think when the gear sits there it causes the inflammatory response that you’re seeing. A little bit of heat sometimes help too. In the future, avoid pinning areas where this happens frequently.
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The same setup as last week for push (chest), minus a few sets due to tweaking execution slightly.
Seated cuffed cable flys – 1 working set, 8-12, 1 back-off sets, 12-15
– Both 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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Another week, and an insanely busy one too with coaching/PT/posing and then I’m down at EP to film with my client James which is always an insanely good session.
As I mentioned, nothing has changed this week, as there was quite a lot of change from the previous week, and with a 3.5lbs loss, I’d say it is all guns blazing.
Sleep is perfect, digestion is perfect, training is perfect, so I’m going to ride this wave a wee while longer.
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Hi mate, agreed, hire a posing coach, but not to plug myself, but I have a posing tutorial video on my Youtube that will help you nail the basics.
https://www.youtube.com/watch?v=n8MjCxo8cow&t=2s
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Primo is a derivative, it’s not DHT, so adding it in, especially at 100mg, isn’t going to negatively impact your hair. I’d still wait to add anything over test until you’re back in the gym though. If you’re wanting to ensure there are no speed bumps, don’t change anything just now in your hair recovery.
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A decent end to the training week with back. I increase my posing practice to 5 continuous rounds yesterday, and my kitchen was boiling, so I sweated heavily doing that, and I think from that point I was subtly dehydrated going into the session as I wasn’t paying attention to water intake when I was with clients.
Checked in today with Nick – he’s not replied yet, but I am very happy with the look. There was a 3.3lbs drop and you can see it, I don’t mind these bigger drops at the start of a prep, it feels like I hit the ground running.
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Nothing to report from yesterday’s NTD. Just the usual in terms of going to see my massage guy, and 1 to 1 PT.
Ricky (said massage guy) does not hand out compliments ever really, but he told me there was a noticeable change in me already – I saw him 3 weeks ago – so I’ll take that. The only person I listen to for an opinion is Nick, but it’s nice to hear from someone so blunt and opinionated.
I’m taking everything 1 day at a time, I’m really trying to soak in the experience and not wish the prep away and want to be at the end yesterday.
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