Andy
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Right so prep started today!
I weighed in at 284.8, and I am feeling and looking the best I have ever felt at the start of a prep. I am so glad I listened to myself at the start of the year and didn’t go ahead with the prep.
Today was a 20% chop to carbs on both my TD and NTD.
TD: P – 356 C – 814 F – 79
NTD: P – 353 C – 506 F – 94
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All of the points the guys have made above are spot on. Obviously knowing nothing about your wife, and purely going off what has been written here, if your wife is insecure in her appearance or your ability to follow a diet – you said she’s failed in the past – then that could be where it is stemming from, assuming no other part of the relationship is suffering (meals out, time together, family time etc). If you’ve been together for 12 years, something must be going right, and you’d expect that with a relationship lasting that long that either of you would be very supportive of each other, so the insecurity thing is the only thing I can see from what you’ve told us
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I personally would have both sets on middle to end, so that I can tax the lateral head in the shortened position, but if you’re seeing results on paper and on your physique then there’s nothing wrong with what you’re doing
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I hope everyone had a great Christmas, I definitely did!
My better half and I were up in Oban (Scottish highlands), staying in a small cabin. the view from the cabin was unreal.
We didn’t do a traditional Christmas dinner: we bought a tonne of “picky bits”, cooked/reheated it and just picked at it all day. Coupled with 3 bottles of champagne, 1 bottle of Chablis and a bottle of red wine. . .
We were supposed to stay 2 nights, but with my girlfriend being on prep (she was allowed 3 days off), she wanted to get back to Glasgow so she could get back in her routine, and I don’t blame her, I know what it’s like to get days off at Christmas while on prep, you can’t properly relax.
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A great push session yesterday in Muscle Hut Glasgow. I wanted a change of scene from Future Fitness, and it’s only a 20 minute drive from me. There is something to be said about the commute to a session that I have missed these past 5 years living literally around the corner from my gym. It was nice to blast the music, sip my dial in/DNFM concoction and then go and smash a session.
There have been a few new additions in terms of a kit, but in true fashion I stuck to the exercises I know and love;
Arsenal lateral raise – 1 set, 8-12, 2 sets, 12-15
– Reps performed with a pause in the lengthened portion for the back-off sets
Gymleco rear peck deck – 3 sets, 15-20 + double drop set
High incline DB shoulder press – 1 set, 8-12, 1 back-off set, 12-15
Close grip BB press – 1 set, 8-12, 1 back-off sets 12-15
– I didn’t take any of the sets to failure, just 1 short. As much as I love close grip pressing, I am wary of my shoulder so taking the set to the point where I need a spot/forced rep isn’t wise (for me).
Panatta PL incline chest fly – 2 sets, 8-12
Standing DB lateral raises – 3 sets, 12-15
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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I have a few clients running 1mg per week, micro dosed across 3-4 shots. BG values are all stellar, body fat gain is minimal or 0.
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I agree with Hilly too, test + EQ
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I’ve had to move my training forward a day to accommodate Christmas as my better half and myself are going up to the Highlands for a few days. There are no gyms near the cabin we have rented, and I’m not tracing around the Highlands to look for one either when I can simply just move my days around. Yes, I have to train 3 days in a row, but I’m not going to die, nor is the “fatigue” going to get a hold of me.
Anyway, I trained myself yesterday, and for those who know me, I hate training on a Sunday, but it was a great session nonetheless.
Seated cuffed cable flys – 1 working set, 8-12, 2 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 cluster set
Prime peck deck – 1 working sets, 12-15
– Torque set to 3
Prime rear peck deck – 3 working sets, 15-20
– Torques set to 2
SA cable side raises – 3 working sets, 12-15
Standing EZ-bar curls – 3 working sets, 12-15 + double drop
SA DB concentration curls – 3 sets, 12-15
Standing EZ-bar cable curls – 2 sets, 12-15
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A busy NTD yesterday, even though it was on paper supposed to be a quiet one.
I checked in with Nick at 283.3 so an almost 4lbs gain from last week, and typical of what I see when going back onto PEDs.
There’s nothing else to report on that one. I think I will just pull the prep trigger on the 29th, rather than waiting any longer. I/we have nothing planned for NY so I don’t see why I can’t just crack on.
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When you start to see digestion quality drop such as;
Bloating
Increase in gas
Looser stools
There is no set point and most who start using digestion supplements will most likely use them year round regardless of where the quantity of their food/meals land.
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A superb session today, and a great one to round off the week!
Rope pullovers – 3 sets, 12-15
Neutral grip lat pulldowns – 1 set, 8-12, 1 cluster set
T-bar rows – 2 sets, 8-12, 1 set, 12-15
SA DB row – 2 sets, 8-12
HS iso-lateral PL low row – 2 sets, 8-12
– Pyramided up in weight across the 3 sets
Prime pin-loaded low row – 2 sets, 8-12
RDL – 2 sets, 8-12
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Another incredible leg session with Chris and Kieran yesterday. Yesterday was the first time in years that I thought I was going to spew, I don’t know what it was, even with 3 guys the pace was rapid, not to the extent where it was a CV session, but enough of a pace that there was 0 let up on the legs.
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
Pendulum squat – 1 sets, 8-12
Prime lying leg curls – 1 sets, 12-15
Seated calve raises – 3 sets, 15-20
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I take 5mg a day (I take mine at night though, not pre-workout, but I do notice an improvement to pumps when I take it compared to when I forget).
I have prescription – they’re very easy to get – so the stuff I use is legit pharma and I have never had any side effects.
However, I have used UG stuff from 5-80mg and every single time I had acid reflux, headaches and worst of all, appetite suppression.
If you’re not already, try that.
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Another great push session with Chris and Kieran yesterday. Filmed by Craig for Youtube as well, so that will be getting uploaded hopefully by the end of the week.
Session was superb, a slight nudge up in strength across cuff cable flys – which is the only exercise I log in this session, these rest I go off feel. The reason being is that I get some much from cuffed flys, and doing them first when my chest is 100% fresh means I can really attack them.
My chest worked across the week isn’t high, but it also isn’t low either (10 sets across the week minimum).
Seated cuffed cable flys – 1 working set, 8-12, 2 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 cluster set
Prime peck deck – 1 working sets, 12-15
– Torque set to 3
Prime rear peck deck – 3 working sets, 15-20
– Torques set to 2
SA cable side raises – 3 working sets, 12-15
Standing EZ-bar curls – 3 working sets, 12-15 + double drop
SA DB concentration curls – 3 sets, 12-15
Standing EZ-bar cable curls – 2 sets, 12-15
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The leg extension will shorten the quad in isolation, so I would always say it is best to do that first most of the time. Any “drop” in squat pattern performance doesn’t matter because if you run that order going forward, then that is your new baseline to judge performance from.
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