[Andy]

Reverse is going well. As I mentioned yesterday, I’ve dropped down a little more to 257.7, but this is just PED clearance. I am a little softer, but again, that’s just down to clearance. I have yet to take photos or check-in post show, but I feel I’m at a level of experience now that I don’t need accountability during this phase – I’m 15 years deep in terms of competing, so you’d think that would be a given.

Macro setup

TD P: 340 C: 600 F: 80

NTD P: 340 C: 480 F: 80

PEDs

Test E – 250mg/week, split into 2x 125mg

GH – 4IU/day, 45 minutes pre-bed (timing prior to bed is not for any specific reason)

Reta – 0.75mg/week

Instagram - amsmuscle
Youtube - AMS Muscle
Tik Tok - amsmuscle

[Andy]

I personally would increase your test, and add the EQ later. You don’t to climb to peak dosage from the get go. A slight increase in test for a few weeks, and then add the EQ according to the 4:1 ratio. Run blood work within the same timeframe you did in your last cycle and see if your E2 values are sitting at or near 50ng/L

Instagram - amsmuscle
Youtube - AMS Muscle
Tik Tok - amsmuscle

[Andy]

We just came back from a wee staycation at Loch Lomond’s Cameron House. It’s only a 45 minute drive from the southside of Glasgow, but it never fails to be incredible. My other half is English, so 3-4 whiskey’s deep, trying to contain my new found love for Norway while watching the England game was a struggle. . .

I weighed in yesterday at 257.7. I competed at 261 the morning of Empro. Obviously, this will be mostly water from the gear being pulled to 250mg of test.

GH went back in at 3IU last weekend, and has now been increased to 4IU per day – pre-bed.

What a difference in fullness!

I’m feeling better by the day.

We are flying to Marbella on Wednesday for a 4 night trip with 6 other couples from the gym, which I can’t wait for.

I learned after the 2024 season that a period post-show where I am overly social sets me up for an even better offseason. I know that once my brother’s stag do is done in August that it will be full steam ahead!

Instagram - amsmuscle
Youtube - AMS Muscle
Tik Tok - amsmuscle

[Andy]

When you said that on that previous ratio, your E2 is right where you wanted it to be? What value did it sit at?

Instagram - amsmuscle
Youtube - AMS Muscle
Tik Tok - amsmuscle

[Andy]

Back yesterday, and a few sets add here and there.

Rope cable pullovers – 2 sets, 12-15

HS SA PL lat pulldowns – 1 set, 8-12

Conventional T-bar rows – 2 sets, 8-12 – 1 set added

Megamass chest supported t-bar rows – 2 set, 8-12 – 1 set added

SA DB row – 2 set, 8-12 – 1 set added

SA cable high-to-low row – 2 sets, 8-12

I’m slowly getting back to fully intensity on a back front.

Instagram - amsmuscle
Youtube - AMS Muscle
Tik Tok - amsmuscle

[Andy]

To shadow a few of the team, I’d be seriously questioning your intensity if you’re able to train without rest. I’m sure a few of the coaches will agree, if you get handed a consultation form that says they’re training every day, 9.9/10 you’re going to assume that intensity isn’t there.

Yes, some people can train intuitively and take a rest as and when needed, however, if you’re training with the upmost intent, by the time you register that you need a rest day, it’s too late, and it’s going to take a lot more than 1 day off to recoup.

Instagram - amsmuscle
Youtube - AMS Muscle
Tik Tok - amsmuscle

[Andy]

A pretty busy NTD yesterday, but not one where I was on my feet all day, so I did 4000 steps first thing in the morning walking around the local park which is dead at 5:45am. However, it wasn’t until I was chilling for the 5 minutes I get per day, that I realised that I hadn’t done my set cardio (30 minutes on my NTD). Instead, I’ve done 15 minutes this morning and I’ll do 15 minutes PWO.

I prefer doing my cardio in the gym as the bike in my flat is on its last legs.

Back today as my training partner needs to swap sessions around, but that’s fine with me.

Instagram - amsmuscle
Youtube - AMS Muscle
Tik Tok - amsmuscle

[Andy]

300mg of test E during the 8 weeks, tidy up, and then push up with other compounds in play.

Instagram - amsmuscle
Youtube - AMS Muscle
Tik Tok - amsmuscle

[Andy]

200mcg fasted. If I scale that up then I put another 200mcg pre-workout. I ended up putting all 400mcg in fasted as I kept forgetting to have it with me to take pre-workout.

Instagram - amsmuscle
Youtube - AMS Muscle
Tik Tok - amsmuscle

[Andy]

Energy is definitely on the rise, and yesterday’s leg session was evidence of that. Last week I felt like I was just going through the motions and not necessarily “in the session”, but yesterday was brilliant and I was able to push that little bit more, around 10-15%.

The setup hasn’t changed just yet as I want enjoyment to be at the top of the list of things I want to take away from the session, rather than doing a particular exercise/method because it’s the most optimal for me.

I pyramided up to the working set, with a sub-max set of 12, and then 8 for all exercises.

Pin-loaded abductor – 2 sets, 12-15 > 5s negatives, 2s in the shortened

Pause seated leg curls – 1 set, 8-12

PL leg extensions – 1 set, 8-12

Pendulum squat – 1 set, 8-12 > 4s negatives

BB squat – 1 set, 8-12 > these are in for fun just now, they will ultimately be removed

BB RDL – 1 set, 8-12 > nowhere near the poundages I’ve used in the past

EZ-bar walking lunges – 1 set, the entire length of a gym upstairs which

Instagram - amsmuscle
Youtube - AMS Muscle
Tik Tok - amsmuscle

[Andy]

Agreed with the team, you absolutely should not be touching anything.

Instagram - amsmuscle
Youtube - AMS Muscle
Tik Tok - amsmuscle

[Andy]

Great start to the week with the first push session of the week. I’m not hellbent on trying to progress numbers in the logbook, but I used a little bit more weight here, a few more reps there.

I’ve set a date with my videographer to film the new push setup, provided by Greg Taylor.

I took my first shot of GH last night. GH has been out for close to 7-8 weeks I think, and as much as I know GH contributes to sleep, I didn’t quite realise to what extent I personally benefit from it pre-bed. The sleep I had last night was incredible. I don’t put a tonne of insight into my sleep scores from my Oura ring, judging how you feel is far more important, but my sleep score did climb a little bit.

Instagram - amsmuscle
Youtube - AMS Muscle
Tik Tok - amsmuscle

[Andy]

More often than not, I add cardio when fat loss stalls, but I don’t want to further the deficit via my diet. There has been a few occasions where I/a client hasn’t stayed too far conditioning wise prior to a prep/fat loss phase, so instead of dropping food, I’ve added a sprinkling of cardio 3-4 times a week to get things moving.

Instagram - amsmuscle
Youtube - AMS Muscle
Tik Tok - amsmuscle

[Andy]

I didn’t check-in this weekend with Nick, truth be told, 1. I don’t need accountability or for someone to agree/disagree with the decisions I’m making just now, and 2. I want a break from worrying about photos and judging things. I will eventually get back to that after my 4 nights in Marbella, but for now, I’m happy coasting, enjoying being in the gym again with my new plans, and not having to constantly worry about my physique.

I know I’m not gaining body fat as I’ve been spot on adherence wise post show. My weight – which I did check – has dropped to 258.4 (I competed at 261). This will mostly just be the gear leaving my system, but I have still increased my carbs slightly.

TD P: 345 C: 580 F: 80

NTD P: 345 C: 430 F: 80

I’m going to reintroduce reta and GH tomorrow (Monday). Reta was as high as 750mcg on prep and I removed reta (which had already been lowered to 500mcg) about 2 weeks out from Cali, and I did another shot pre-France, so I’ve been off reta for 5 weeks.

Instagram - amsmuscle
Youtube - AMS Muscle
Tik Tok - amsmuscle

[Andy]

I’m training back today at PG Irvine, so I had to do my arm session yesterday – nothing nicer than Friday afternoon arm session, not to mention Friday being my busiest check-in day, it was nice not being right done in from training trying to tick of 15 check-ins.

Standing EZ-bar curls – 3 sets, 15

Overhead rope cable extensions – 3 sets, 15

DB curl variation – 3 sets, 15

> Seated alternating hammer curls

Triceps SS/ – 3 sets, 15

SA d-handle cable curls – 2 sets, 15

SA cuffed cable extensions – 3 sets, 15

Instagram - amsmuscle
Youtube - AMS Muscle
Tik Tok - amsmuscle