[Andrew]

I also pin Monday/Thursday and always get my bloods drawn Wednesday

[Andrew]

Pull B

Bent over laterals x16 x15
Chin-ups x14 x15
Close grip pulldown x9 x17
High row x9 x15
DB Row x9 x25
Machine pullover x9 x20
BB curl x5 x11
Rope hammer curl x9 x8
DB shrug x9 x15

Not as fun as the Pull A with no heavy rowing or deadlifts, but a productive session nonetheless.

Push B tomorrow!

[Andrew]

Standard recommendation is 36-48 hours post Test E/C injection to see peak levels. Like Ryan I usually do it 2 days after.

[Andrew]

A bit curious about this approach as this is new to me. So am I right in assuming you would have to have completed some form of 1rep max to know what your 5-8 rep range would be ? Or are we randomly guessing?

No need to test a 1RM. Pick a weight you think you can hit that rep range with based on how your warm-ups feel and go to failure with it. If you’re off just adjust the weight next session to hit the rep range.

[Andrew]

Legs A

What a session! PR’s across the board. My top set of hacks was a grind but I managed 9 reps when last session I only hit 5.

Heaviest I’ve gone on lying leg curl since I tore my hamstring months ago and it felt really good! 10/10 session

Full session:
Lying leg curl x9 x15
Hack squat x9 x20
SL leg press x20 x15
Body weight GHR x25 x20
Weighted GHR x12
Adductor x16+1
Abductor x21+6
Seated calf x9 x12

[Andrew]

Push A

Missed the 7th rep on my top set of low incline smith which means no progress from last session. Made up for it on the backoff set and the rest of the session.

My military press is embarrassing and always has been, but I improved over last session. Having not trained it in forever, we’ll have to see how far I can take it this time before stalling.

Full session:
Low incline smith x6 x16
Military press x10 x16
Close grip push-up x30 x20 x16
Incline cable fly x10 x6
Overhead ez tricep ext x16 x12
DB lateral raise x13 x14
Weighted ab mat crunch x12 x8 x7

Legs tomorrow!

[Andrew]

Just swap it with another movement. You could try a single arm seated DB curl which would have a similar resistance profile to a bar.

[Andrew]

I’d be getting a
Atlantis pendulum squat
Atlantis seated leg curl is cheaper than prime
Prime adductor is the best in the market so I’d get that
Nautilus seated chest press
Nautilus pull down

Thanks Oscar.

For the Nautilus pieces you’re referring to the discontinued XPLOAD series, right?

Thank you to everyone for the suggestions. It definitely gave me some options to look into.

[Andrew]

Hi Andrew enjoyed getting up to speed on your log . How long do you tend to leave between pre workout meal and start of session . ? Do you usually train after meal 1 ? Regards

60min pre and most of the time I actually have meal 4 on wake then pre 3-4 hours later, unless my schedule forces me to train early.

Thanks for reading 🙂

[Andrew]

Rest day today, just have mobility work, steps, and in-person client sessions to check off for the day, and then it’s push tomorrow.

The last couple days I’ve started to monitor fasting blood glucose to make sure it’s in a good spot before starting to push and stays in a good spot – yesterday it was 101 mg/dL and today 117 mg/dL which is very high. Going to keep a close eye on it and see what adjustments can be made to get it down. It’s never been this high even when I was significantly heavier, so unsure what the cause is.

[Andrew]

Training Days

PreWO:
100g COR
150g banana
60g iso

Intra:
15g EAA’s
30g cyclic dextrin

Post:
100g corn flakes
60g iso

60min post:
150g meat/fish
120g rice
200g greens

M4:
200g meat/fish
100g rice
200g greens

M5:
200g meat/fish
200g greens

M6:
400g greek yogurt
50g brazil nuts

Rest Day

M1:
100g oats
60g iso
100g berries
10g almond butter

M2:
100g chicken
100g avocado
2 slices whole wheat bread
50g greens

M3:
150g meat
100g rice
200g greens

M4:
100g oats
50g iso

120g apple

M5:
200g meat
200g greens

M6:
400g greek yogurt
50g almond butter

[Andrew]

PULL A

10/10 session. Everything felt on point and PR’s across the board, but tbh that should be expected given this is only the 2nd time hitting this rotation.

I really like this rotation as well, given the focus on heavy pulling and rowing. It’s a lot of fun and I’m sure getting stronger on these will pay off when it comes to adding thickness to my back.

I’m still a little cautious on some of the lower back loading movements which meant I didn’t attempt another rep if I was worried about form breaking down. As I get more practice with them I should get better at maintaining form under heavy loads and can push these harder with confidence.

Full session:
Low cable row x12 x13
Rack pull 5px10 6px5
T-bar row x9 x15
BB row underhand x10 x16
Pull-ups x8 x8
Reverse pec dec x12 x11
Ez bar curl x12 x15
Hammer preacher x11+2
BB shrug x9 x15

[Andrew]

LEGS 3

Solid session overall. The smith squats didn’t feel perfect but much smoother than the SSB squats in my 2nd rotation. The struggle here is the mobility in my left shoulder makes it uncomfortable to hold the bar. Fortunately with the smith I don’t have stabilize too much so I can manage. This is just something I’ll need to continue to work on and hopefully get more comfortable in this position overtime.

The rest of the session felt really good. I’m happy with my performance and execution on everything here. The ROM on my adductor machine is very limited which isn’t ideal but nothing I can do about it short of getting new kit.

On both the SL kneeling leg curl and adductor I’m doing a single rest pause set – going to failure, taking 3 deep breaths, then going again.

Stefan had donkey calf raises in the plan so given I don’t have a machine for it I tried it in the smith. Takes a bit of setup but the stretch it provides felt great. Next time I’ll try a slightly higher platform to elevate my feet and really sink into the stretch.

Full session:
SL lying leg curl x9 x15
Smith squat x9 x15
Leg extension x13
Walking lunge x52 steps x60 steps
DB RDL x14
SL kneeling leg curl x18 3
Adductor x15 3
Abductor x15 x9
Smith donkey calf raise x13 x8

Today completed the full rotation – 3 sessions/3 rotations each, so tomorrow back to PULL 1. Now the fun begins beating the logbook ?

[Andrew]

@arowback

[Andrew]

PUSH 3

Everything felt really good this session. Matched my previous PR with the 150lb DB’s on flat at 8 reps. Almost had the 9th rep but couldn’t lock it out. I’ll get it next time and then I’m going to buy the mass caps by Barbell1 to load the movement heavier, given 150 is the heaviest I have

DB flat press x2
DB shoulder press x2
Pec dec x2
Machine side lateral x2
Upright row x1 RP
Dip machine x2
Ab rope crunch x3

Rest day tomorrow and then Legs 3, which will complete my first rotation of all sessions. Then the real fun begins beating the log book!