Andy
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Another great session at Performance Gym Irvine, one of the best gyms in Scotland. I’d train there more often if I could. As much as I love training in different gyms, my home gym is barely a 5 minute walk from my flat, so trying to justify a 45 minute+ drive is a little harder when my home gym has almost 0 commute.
We ran through a push (shoulder) session, using a few different bits of kit.
HS pin-loaded machine side raises – 1 set, 8-12, 2 sets, 12-15
– Reps performed with a pause in the lengthened portion for the back-off sets
Panatta rear peck deck – 3 sets, 12-15 + double drop set
Arsenal PL shoulder press – 1 set, 8-12, 1 back-off set, 12-15
Nautilus PL chest press – 1 set, 8-12
Panatta standing lateral raises – 1 set, 8-12, 1 back-off set, 12-15
Incline DB flys – 1 sets, 8-12
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
I’ll have the session loaded onto Youtube in the next week.
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Pull the dose down, to 0.5mg or even lower if you want and see what impact that has.
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Probably the first proper “prep day” yesterday, one of those ones where lifting your head is a chore, but since my first prep, I always just say to myself, “you may be feeling terrible, but imagine the amount of body fat you’re burning right now”. Stupid mentality to have, but if it gets me through, it gets me through.
Usual sports massage with Ricky which was superb, there weren’t any real niggles and pains to drill out, just an overall doing.
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Absolutely no need to take thyroid.
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The build up to yesterday’s leg session was nothing but dread, but after the first set of leg curls my mind was set and the rest of the session ended up being incredible with numerous PBs across a lot of movements – it’s weird how that happens. No forced reps this time though, you’d be surprised how much 1 or 2 forced reps can eat into recovery at the tail end of a contest prep.
BW hit a new prep low of 255.9. I told Nick I want to suffer into Sunday to really get the last bit of fat off my glutes. I’m flat, but I’m not in the usual hole I get myself in.
Cybex seated leg curls – 1 set, 8-12
– Each rep is paused in the stretch
Leg extensions – 1 set, 8-12
Pendulum squat – 1 sets, 8-12
BB squats* – 1 set, 8-12
Prime lying leg curls – 1 sets, 12-15 + 1 forced negative
Seated calve raises – 3 sets, 15-20
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Yesterday’s session was a good one! It was the first day of the lower food, and I most certainly felt it from the get-go, but the session was great nonetheless. I’m taking in “almost” 0 caffeine per day just now. I’ll maybe have a 1 or 2 coffees at the weekend, but with me trying to preserve my sleep as much as possible, I tend to avoid everything including stim pre-workouts.
Seated cuffed cable flys – 1 working set, 8-12, 1 back-off sets, 12-15
– 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
Weighted dips – 1 working set, 8-12
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 alternating DB curls – 2 sets, 12-15
Standing EZ-bar cable curls – 2 sets, 12-15
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Agreed with the guys above, if your diet is sufficient in everything then there’s probably no need for the pre-bed EAAs/glutamine.
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As much as many will say 2IU doesn’t do anything, it might contribute to a little bit of fullness, so rather than removing it completely, lower it to 2IU, assess visuals and then decide if it’s worth keeping in or pulling out.
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I checked in this morning with Nick, and we’re at a new prep low of 256.2. So, today and tomorrow we’re running 1000g. Today was a training day and tomorrow is a NTD. As you can imagine for 4 weeks out, my appetite is superb, so none of today’s food has been a chore at all. I’ve never done a 1000g NTD before, but I’m going to be using the exact same sources as I usually use – bar a little bit of jam in my COR.
On top of that we’ve pulled another 10% of CHO out from the TD and NTD. Leaving the calories as such TD: 3800 NTD: 3400
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I’d say a very broad range, from as low as 6 on certain movements, and up to 20 for certain isolation movements. I’ll have 1 client on the range above, yet another may see great results going no more than 12.
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I had a great leg day yesterday, albeit a Thursday leg day which isn’t ideal for me, as when the week goes on, I tend to tire, and would rather train legs at the start of the week, especially after a weekend where I tend to be off my feet, other than steps/cardio.
The leg session now looks like nothing on paper, but with my training partner there, it’s nothing short of the intensity I see in the offseason. If anything, the amount of volume enables me to lock in on the set more.
Cybex seated leg curls – 1 set, 8-12
– Each rep is paused in the stretch
Leg extensions – 1 set, 8-12
Pendulum squat – 1 sets, 8-12
BB squats – 1 set, 8-12
Prime lying leg curls – 1 sets, 12-15
Seated calve raises – 3 sets, 15-20
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Kuba hit the nail on the head with that one. Individual response is what you should lean to first, not what is better on paper – if we’re talking about relatively similar compounds.
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A pretty chilled NTD yesterday. It was a really nice day up here so getting my steps in was easy as usually I need to force them a bit when I’m not in the gym.
I stupidly sank the wrong set of supplements last night before bed. I prepare my morning and PM supplements together so that I don’t need to do it in the morning. I took my AM supplements instead which have both clen and modafinil in them, and last night I could feel my mind racing all through the night, so I won’t be checking my sleep score on my Oura app any time soon.
I’ve moved my training forward a day due to the weekend’s antics, so today is legs with Chris.
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Insulin or orange pins, no more than 1ml per site. I don’t pin my glutes anymore, however I pin almost everything (many of these are less than 1ml though). All heads of the shoulder, chest, long and short head of the triceps, both bicep heads, top of the thigh rec-fem, lats.
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A superb push – chest focused – session yesterday. I am far more in tune with the volume I can get away with and recover from now, compared to preps gone by. For example, I knew I didn’t need a back-off/2nd set for the Prime press, so that got stripped out.
In years gone by I’d be doing the same amount of volume at the start of prep as I would at the end and always wonder why I struggled so much to fill out at the end.
Seated cuffed cable flys – 1 working set, 8-12, 1 back-off sets, 12-15
– 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
Weighted dips – 1 working set, 8-12
<b style=”font-family: inherit; font-size: inherit;”>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 alternating DB curls – 2 sets, 12-15
Standing EZ-bar cable curls – 2 sets, 12-15
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