[Ellis]

Another day of the same routine for me

Arm day today which is a pretty quick session for me completed in around 40 mins

Started a 200mg per ml primo which has given me quite a big lump on my glute so think it may have a slight infection which will have to ring doctors to get some antibiotics not ideal but it happens time to time

This happened to me a while back and went down without anti-biotics slowly over about 10 days. Was it quanta by any chance?

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[Ellis]

Unfortunately it won’t let me upload any photos. Any admin help here would be greatly appreciated! If not you’ll just have to use your imagination like the old days 😂

Hey mate, are you uploading from phone or desktop? Louis[/quote]

I’ve tried both, it reads ‘unable to create directory’. Although on phone I’m using my browser, I can’t seem to re-download the app from Google Play and can’t find it when I search?

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[Ellis]

So my current goal in terms of training is mostly just to establish a decent level of intensity again. I’ve not really trained what I’d deem to be hard in two years (maybe one set to failure per session haha). Unfortunately I tore my hamstring 4 weeks ago, a week before my shoot so leg training is still sub-optimal right now, hence no deadlifting, but luckily I can train them again after 3 weeks off. So frustrating as my legs and back are what need to improve the most. I’ve torn the hamstring 4 times now so I’m genuinely debating if I should do MPD when I come back to stage but we shall see…

Currently running a PPL, 6 Days On. I will do this until that level of intensity and strength has progressed enough to warrant more recovery and then I’ll likely drop to 5 days training per week.

Sun – Legs A
Seated Calf Raise x3
Seated Ham Curl x3
Plate Loaded Leg Ext x2
Pendulum Squat x2
V-Squat x2
Abductor x2
Adductor x2

Mon – PUSH A
Pec Deck x1
Incl DB Press x2
Plate Press Machine x2
Incl DB Flyes x1 +DROPSET

Dip Machine x2
Rapunzel Pulldown (against pad) x2
Flat DB Skulls x2 +REST/PAUSE

Lat Raise Machine x3

Tue – PULL A (Lat Focus)
Pullups x1
DY Row x2
Hammer Strength 1 Arm Pulldown x2
Medium Mag Grip Lat Pull x2
1 Arm DB Row x1 +REST/PAUSE

1 Arm Cable Curl (behind body) x2
EZ Bar Curl x2
Incl DB Hammer x2 + DROPSET

Wed – Legs B

Smith Calf Raise x3
Lying Ham Curl x3
Leg Extension x2
Elevated Lunge x2
BB Back Squat x2
Leg Press x2

Thu – Push B
Incl Cable Flyes x1
Incl DB Press x2
Incl DB Flyes x2
Chest Press Machine x1 +REST/PAUSE

Tricep Pushdown (bar) x2
Dips x2
Overhead Cable Ext x2 +DROPSET

Incline Lateral Raise x3

Fri – Pull B (Thickness Focus)
Neutral Pull Ups x1
BO BB Row x2
Bench Supported Dual DB Row/T-Bar Row x2
Overhand Lat Pull x2
Seated Cable Row x1 + REST/PAUSE

Incline DB Curl x2
Cable Curl (bar) x2 +DROPSET
Cross Body DB Hammer x2 (not sure if I like this yet)

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[Ellis]

Just sped read through the log Andy, loving it so far. I’ve had a bit of time away from the sport but always have followed you for the past 10 years since I started competing when I was a junior and you were a big name in the junior BB scene!

Ibiza looked wicked and I’m sure the rest did you good. I was in Turkey that same week and by the end of it I had decided I was going to compete again after what will be 4 years away. That’s how much a holiday gives me the itch to ramp things up haha!

Very excited to see you in the pro ranks and although I haven’t followed the BB circuit closely for the past two years up until now, I was elated when I saw you finally got what you deserved.

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[Ellis]

I have always wondered this. Whenever I’ve flown I’ve injected my weekly dose in a bolus or split the night before and the day of flying. Not ideal but never wanted to risk it. I assume GH is out of the question when flying?

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[Ellis]

Unfortunately it won’t let me upload any photos. Any admin help here would be greatly appreciated! If not you’ll just have to use your imagination like the old days 😂

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[Ellis]

Heard good things about Quanta and the post all lab results. Anybody had any experience?

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[Ellis]

Did you have the rohm itself tested or deduce from bloodwork?

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[Ellis]

YES! Great to see you’re back Sas!

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[Ellis]

SHOW DAY!
Sorry for no update yesterday, was a manic day with lots of food to eat. Loaded hard and the result this morning I’m very happy with!

Let’s see what the day brings

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[Ellis]

Registered, made weight and now I can eat up and rest. Dried out nicely enough to put some more carbs in.

200g in meal 4, then assess meal by meal. Next it’s time to practice my routine over and over again until I NAIL it!

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[Ellis]

Good Morning Folks!
2 Days out now and feeling good, today we travel and get registered which I’m excited about. I love all those little things about competing, makes it feel like a holiday!

96.3kg today. Ended up going with 100C less yesterday to allow some water to move off, and went 0 carb the last two meals, seems to have done the trick.

Today the plan is to go first three meals pro/fat until weigh ins. I shouldn’t have an issue making weight as I’ve been around 100-101kg mid day the past couple of days and my cut off is just under 104, but different scales and all that. Plus it would be nice to get a touch more water off before putting some carbs back in.

Last three meals will be high carbs so I am to put in probably between 300-400 after weigh ins and assess the look. There’s room again to load now without looking completely flat and having to Hammer the food which is nice. Hopefully this tactic plays out.

I’ve felt more comfortable experimenting with this peak as I feel so much less pressure going in to this show than the previous two. A combination of feeling like I could probably win the others and also being my first two shows in 3 years made me quite anxious and stressed for the lead up. But this one I’m happy to roll in to and enjoy it with no expectations!

The British will be a different story, that’s MINE ?

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[Ellis]

Morning Guys!
I said it was 3 days yesterday, but actually it’s 3 days out today (prep brain)

96.8 today so slightly up but again very happy with the look here, very similar to yesterday with slight blurring in the legs as I did a leg pump workout yesterday.

LEGS IN PEAK WEEK!? Crucify me ?

I experimented with this on the last peak, as I’ve always done the typical train legs a week or more before the show and don’t touch them again, but my legs ALWAYS came in flat as they just drained throughout the week. So I decided last time to do a very light leg pump workout mid week during carb up and my legs were so much fuller on stage this time. So I’m repeating that for this peak, fluid will be gone by Friday morning so its actually plenty of time for me. I think the leaner you are the more likely you’re able to get away with this approach and use it to your advantage.

Today at the moment is planned the same as yesterday with my final training day which is just an upper body pump. I find these sessions really boring, yeah it feels good to get a pump and feel full but I wouldn’t call this training and especially with the extra carbs I just want to PUSH and get a nasty workout in ? needs must though I suppose!

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[Ellis]

Very exciting! Looking forward to seeing the final product Caitlin

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[Ellis]

Front relaxed variations

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