Andy
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Checked in with Nick over the weekend, weighed in just over 2lbs lighter than last Saturday, and with a good bit of progression on a conditioning front. I am actually really happy with the look and now I’m in the single digits of prep (9 weeks & 5 days out), I’m excited to see where my body lands, as I think I have come in a tonne in 10 weeks.
We ran an off plan on Saturday, 750g of carbs yesterday and 1000g will go in today.
Unfortunately it’s leg today as my training partner needs to move days around due to his work.
This is a fairly quiet week, but next is manic, with trips to Manchester, Cheltenham and then Birmingham. March will be over before we know it!
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100% hydration and nothing to do with TRT. You could be in for a broken toe and they’d tell you to stop taking testosterone.
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10 weeks out today, which is the length of time I’ve just done and that felt like 1 week.
I’m delighted with the look though. I had a big drop in bodyweight today (3lbs), and I’m also a touch flat through my legs and arms. My lower pecs too, it’s easy for me to spot flatness in my lower chest because I get loose skin just under the nipple. When I’m > 85% full it’s not there. I have the same issue with my glutes when I’m near stage condition.
Waiting to see what Nick says and then we can go from there.
We trained back yesterday at a different gym (Irvings Peak Performance, just outside Glasgow). Great gym, with some unique pieces.
Straight-bar cable pullovers – 3 sets, 12-15
Nautilus PL SA pulldowns – 1 set, 8-12, 1 back-off set
Standing fixed T-bar rows – 1 sets, 8-12, 1 set, 12-15
Watson pin-loaded horizontal row – 1 set, 8-12, 1 set, 12-15 + triple dropset
Bent over DB row – 2 sets, 8-12
SA d-handle cable low row – 1 sets, 8-12
RDL – 1 sets, 5-9
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In the grand scheme of things, it doesn’t really matter – IMO. There are a million and one bits of research and anecdotal evidence for doing it a particular way. I take it pre-bed as I do notice a positive impact on sleep because of it.
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Nothing much to report from yesterday’s NTD. It was the first time in 3 weeks I had seen my massage therapist due to a few reasons, but the good thing that other than a knot in my quad, there wasn’t anything sinister to deal with.
I’m sure a few other can attest to this, but when I’m in that 12-6 weeks out phase, I’m never ever inflamed, and everything feels class, and a good massage therapist should be able to tell that. I mean it wasn’t a soft massage by any means, but it was not brutal.
Felt class waking up this morning, even if it was a 4am start.
The next few sessions should be great!
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Sweet.
Enjoying reading your log bud 🙂
Appreciate that mate!
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I checked in with Nick yesterday. The look has improved but the scales went up. Also, we compared shots from both 9 and 6 weeks out during my last prep and I am way ahead of those at 11 weeks out which is great, and on more food at this point too.
I woke up looking quite full yesterday, so we decided not to run any high days. However we made some slight changes to PEDs;
Reta – Increased to 2x 325mcg per week
Clen – Added in at 20mcg/day
SLU – Increased to 400mcg/day
Regard the Slu Andy, Are you using injectable or Oral?[/quote]
I’m using the oral version. The injectable one gave me PIP and lumps every single time.
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A great leg session yesterday – I feel like a broken record, but a good one.
An hour late starting though, and that’s the last session you want to be starting late on. We still flew through it with the usual graft, but when I set a start time in my head/diary, I want to start at that time on the dot.
I don’t see a need to pull volume just yet, I’m recovering fine from this setup.
Cybex seated leg curls – 1 set, 8-12, 1 back-off set, 12-15
– Each rep is paused in the stretch
Leg extensions – 1 set, 8-12 + quadruple drop set
Horizontal leg press – 1 set, 8-12, 1 set, 12-15
Pendulum squat – 1 sets, 8-12, 1 cluster set (4×4)
Prime lying leg curls – 1 sets, 12-15 + 1 forced negative
Seated calve raises – 3 sets, 15-20
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A great start to the week with push (chest) being signed off. I thought that by holding off on the high days that my performance would be impacted somewhat, however, I think that due to my weekend being very relaxed – my food is also not low – that I was still able to tick off a very productive session.
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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A very chilled day yesterday. I managed to rattle off most of my steps, cardio, abs and posing before 9am, and then myself and my other half went for coffee at a nearby hotel, and then up to the hotel’s spa for a few hours which was good. Average spa, but all I really need is a sauna and a pool of some kind.
I feel brilliant today. It will be interesting to see how the changes I mentioned yesterday play out.
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Agreed with Kuba. If blood work says T4 is low – and like Hilly said is responsible for other mechanisms – then I personally would supplement with T4.
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I checked in with Nick yesterday. The look has improved but the scales went up. Also, we compared shots from both 9 and 6 weeks out during my last prep and I am way ahead of those at 11 weeks out which is great, and on more food at this point too.
I woke up looking quite full yesterday, so we decided not to run any high days. However we made some slight changes to PEDs;
Reta – Increased to 2x 325mcg per week
Clen – Added in at 20mcg/day
SLU – Increased to 400mcg/day
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I tore my shoulder labrum in 2022. I only used 250mg of test E, and 4IU of GH. I had BPC/TB on hand, but the rate of recovery was a lot faster than the surgeon predicted so I didn’t use them.
The surgeon should IMO advise you move as soon as you can. If you carry a decent level of muscle mass you need to get the joint moving slightly.
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A great push (shoulders) day yesterday, other than a weird drop across the SM shoulder press. The moment I unracked it, I knew my feet were off, and it definitely impacted the lift, losing 3 reps from the previous week. However, every other movement progressed in reps so I tried not to get too hung up on that one, albeit the ego (let’s face it) that’s tied to shoulder pressing.
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
Arsenal PL standing chest/triceps press – 1 set, 8-12, 1 back-off, 12-15
Prime pin-loaded lateral raises – 2 sets, 12-15 + double drop set
Standing cable flys – 1 set, 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
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If you’ve been in a deficit for a decent length of time then this is the territory you’re going to come up against. It’s perfectly normal to have strength stalls while in a deficit, natural or not.
High days can help sustain training, maybe get a PB here and there, but stalls are a part of it.
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