[Andy]

I had a great day yesterday at TBJP Gyms for legs (1 of the 3 sessions I’ll be doing there).

A slightly different session as I didn’t have training partner’s to give me forced reps and to strip plates quickly. So, I subbed in a back-off or 2.

Prime seated leg curls – 1 set, 8-12, 2 back-off sets, 12-15

– Each rep is paused in the stretch

Leg extensions – 1 set, 8-12, 1 back-off set, 8-12

HS hip press – 1 set, 8-12, 1 set, 12-15

Arsenal pendulum squat (Favourite pendulum now) – 1 sets, 8-12, 1 cluster set (4×4)

Prime lying leg curls – 1 sets, 12-15

Seated calve raises – 3 sets, 15-20

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[Andy]

I second what Kuba has said. I do use fast slin pre while using lantus, but I remove it usually around 4-6 weeks later based off of blood glucose. From there, I’ll then taper my lantus up and down based on twice weekly BG readings. I like having fast slin in at the start of a push – adjusting to current CHO totals – and then I’ll remove it.

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[Andy]

You’re definitely running low enough, I’d be more tempted to increase it slightly as the diet goes on.

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[Andy]

A pretty busy NTD yesterday, starting in Manchester and then a 2 hour drive to Birmingham for my other half’s photoshoot with AK, and then another drive down to Cheltenham. We’re down here until Saturday as we thought we might as well get away from Glasgow for a week if I need to be at the PCA First Timers this Sunday – us north of the border have to be strategic like this, I wish I could do shows down south in a day.

I checked in again with Nick, 3lbs down from yesterday, but it was rest day food to be fair. I’m just waiting on hearing back from him.

I’ve been sent the files of one of my 2 YT training sessions I was waiting for. I rarely look at my physique in my YT videos, but I’m pretty happy with how things are looking! Or were.

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[Andy]

Agreed with both of the guys here! Don’t just take it to “take it”, blood work will dictate dosing.

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[Andy]

Weighed in at 266.6 this morning, so 4’ish pounds up from Saturday’s prep low. This has been the typical gain post high days (cheat + 750g + 1000g). I only had 2 meals prior to training yesterday, with the vast majority of carbs coming in through the following meals. I was delighted with the PWO look though, and I personally think I’m bang on where I need to be at 8.5 weeks out, Nick agrees thankfully.

No changes just yet, I feel like I’m rinsing this setup well and that I’m still able to see what I want to see from it.

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[Andy]

I trained at EP today while on my pilgrimage to Cheltenham, and I hit up a push session. Due to there being quite a few good bits of kit I’ve not tried, I kind of went off by feel with this one instead of chasing the logbook.

Prime peck deck, gripless (handles in elbow crease) – 1 working set, 8-12, 1 back-off sets, 12-15

– Back-off sets paused

Cybex incline SM press – 1 working set, 8-12, 1 back-off set, 12-15 + double drop set

Flex incline PL press – 1 working set, 8-12, 1 back-off, 8-12

Flex flat PL press – 1 working set, 8-12

Standing chest flys – 1 working sets, 12-15– Torque set to 2

Bent over rear DB raises – 3 working sets, 15-20

Prime pin-loaded machine side raises – 2 working sets, 12-15

Standing EZ-bar cable curls – 3 working sets, 12-15 + double drop

Back supported EZ-bar curls – 3 sets, 12-15

Standing alternating DB curls – 3 sets, 12-15

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[Andy]

Unlikely checked baggage is going to be searched, however, I’m sure every airport is different. As mentioned, it’s quite strict over there. I’m assuming you’re not planning on taking a boat load.

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[Andy]

I would say if you’ve agreed to only consume things cooked by you beforehand, then you’re in the wrong. If he’s never said that, then you didn’t know, so he can’t go through you – to an extent.

I take it you’ve asked to flexible diet for your show? Following a structured plan would remove all doubt.

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[Andy]

I’m starting to notice things feeling “heavier”, but I’m still hitting the same numbers and poundages, it’s just that initial unpacking of the weight and you simply just notice it.

My back session suffers the most from it due to it being the end of the week, but there is never a drop in intensity to compensate, like I said, the logbook is still the same.

Rope cable pullovers – 3 sets, 12-15

Mag grip lat pulldowns – 1 set, 8-12, 1 cluster set

Conventional T-bar rows – 1 sets, 8-12, 1 set, 12-15

Bent over BB rows – 1 set, 8-12, 2 sets, 12-15

SA DB row – 2 sets, 8-12

SA HS PL low row – 1 sets, 8-12

RDL – 1 sets, 5-9

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[Andy]

Yes, you can inject it as frequently as you want

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[Andy]

Not much to report on yesterday’s NTD, I was kept busy all day, so steps were boxed off without any effort.

I’ve not updated how my diet is looking in while, so here’s my current TD.

M1

100g – Beef fillet

1 – Whole egg

3 – Egg whites

75g – White jasmine rice

1 – Banana

300ml – OJ

M2/M3

200g – 2% turkey mince

75g – White jasmine rice

1 – Apple (M2)/1 – Banana (M3)

10g – Macadamia nut oil (M2)

50g – Fermented veg

INTRA

10g – Creatine mono

30g – EAAs

50g – Performance fuel

5g – Taurine

PWO SHAKE

10g – Creatine mono

3g – HMB

30g – Iso Pro

PWO MEAL

30g – Iso Pro

120g – Rice Krispies

100g – Pineapple (I sometimes have this with M5 or M6)

M5

200g – 5% beef mince

75g – White jasmine rice

50g – Pasta sauce

50g – Fermented veg

200g – Pineapple

M6

260g – Salmon fillet

50g – White jasmine rice

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[Andy]

How recent was the time off? During my last reverse I kept losing weight for 8 weeks before the scales started going the other way. I competed at 255, and I was 249 when the scales started going the other way. Like yourself, I did get a little less tired and inflamed looking, but not much.

I’d continue with your reverse but following maybe 200-300cals per week and monitor look and BW. This might be a bit conservative for some, and too much for others. During a reverse you don’t need to constantly put food up either, I judged a lot of my decisions off my tiredness levels and how good my training wise (which I didn’t start pushing until around the 6 week post diet mark).

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[Andy]

I checked in with Nick yesterday at 269 (4.2lbs up from Saturday’s low). I thought I looked pretty wild, I’ve uploaded a few shots to my IG. Ring light is brutal, so the hardness changes haven’t been picked up as much as I can see in real life.

No changes though, considering the average loss is ~2lbs a week with fullness holding really well.

Yesterday’s chest session was spot on too, up on most things.

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, 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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[Andy]

Agreed with Hilly, adjust insulin to your carb intake, rather than adding carbs to be a particular insulin dose/rule of thumb

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