this is awesome to read! I’v been the Head of Operations for Manufacturing for a few years and spent two decades in to so i know the pains you are going through especially when you are having to do the work within the areas as well as trying to run it and plan the next commercial strategy.

Great to see it all unfolding and looking forward… Read more

What dosage do you think you’ll run EQ compared to Primo? will it be like for like?

Impromptu session last night as my training partner can’t train towards the end of the week so rather than rest day, we hit up a delts and arms session. Turned out to be a very good session and the pump was nuts.

The session was:

Cable side raise – warm up

Plate loaded press x10, x10, x12+x10+x8 dropset

DB side raise x12, x12, x10+x10+x10…

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Solid weekend of training – stuck to my usual sessions but didn’t log any weights as i wanted to get back in the groove of training and putting some weight back on.

Slight change to diet going forward.

TD

M1 – 30g whey, 40g PB, 140g Oats, 100g berries, 25g Honey (15iu Lantus)

M2 – 250g Steak mince, 100g rice, 30g cheese, 75g pineapple

M3 -…

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Landed back from Turkey Wed eve at 11:30pm and finally made it home at 7am yesterday.. one long ass day of travelling. Remind me never to fly from gatwick when i live in Leeds as it was a 4hr30 drive home from roadworks so 14 hours total travelling esp with young children.

Non the less it was straight in the shower, and headed out the door for…

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What a weekend for British bodybuilding. I was gutted they didn’t have a live stream but was glued to Instagram stories and lives.. James, Marc, Kuba, Meg, Kamara, Jade and Rhea over the pond smashed it.

It still made me chuckle when people were doubting James as he was getting help from JP and not Ptour.. As great as everyone knows JP is,…

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Solid session last night for back and feeling it this morning. Lots of work on lower lats as i feel that is a weak area for me.

Weight is coming back up after a couple of days of regular eating and getting fluids in so hopefully by end of weekend i’ll be back to where i was and then keep ticking away until holiday on the thursday.

Last time i…

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Well this week i haven’t really been accountable as per the log says.. A lot of stresses from all angles hitting me which has been difficult for me to manage so i haven’t been to the gym since last Friday as i haven’t had the time, energy or desire too..

i feel like every 6 months or so i get burnt out (was back in march when i went through…

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If wanting to be in the special forces i would def stay off steroids and go the natural route.

1 – I’m sure you’ll get drug tested at some point

2 – why shut down your natural levels when it is simply not needed.. you will be worse off when you stop taking it and having to recover naturally. Recovery will be in the sh*tter.

IMO that is a fair whack for just a holiday cut – if you are legit in single digit bf there won’t be much to come off, if anything at all that would require drastic measures to do so.. if you pull down hard just for this week you’ll soon have a big rebound the minute you are on holiday and eating calorie dense foods ect.

You can potentially…

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Been a while since i have updated my diet so here it is:

M1 – 40g iso, 140g oats, 40g pb, 25g honey, 100g berries

M2 – 250g steak mince, 100g rice, 10g rapeseed oil, 150g pineapple

M3 – 180g chicken, 2 wraps, 2 bacon, 30g cheese, 350ml orange juice (been forgetting to have the OJ)

M4 (pre) – 95g COR, 40g iso, 3 nutrigrain, 20g 85% dark choc

Intra -…

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Yesterday was TOUGH.. my training partner was pretty fatigued so was having a day off and i was kinda feeling the same so didn’t really want to train but needed to get out of the house for a little bit.

When you live in a 2 up 2 down house with young children and also trying to work from home when they are having one of those days where its…

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Really good session on back last night, everything clicked into place and felt every single movement in the right area.

The session was

Cable pullover – Warm up
Prime lat Pulldown – x12, x12
Chest supported Tbar Row – x8, dropset x8, x8, x8
D handle single arm row – x12, x12
Prime extreme row – x10 RP
Prime extrem row single arm… Read more

266lbs this morning.. body weight PB 🙂 first time i have ever hit this in the AM.. even in a full blown offseason i was never was 266 in the AM so i am super happy.

ticking the boxes daily.

Still not introduced “supps” yet.

In for back tonight and really looking forward to getting stuck in.

Both is very doable – over the last four years i boxed in my offseason and fought in unlicensed shows.. over time you will favour one over the other and your training will become more specific for which ever goal you have.. enjoying the training esp at your age is very important.

But for now, doing both is no issue at all.

Really getting into the grove with training and enjoying the exercise selections. Last night was hams with a touch of back, not too much volume but it was brutal.

Hitting hams twice a week should see some significant improvement if it remains consistent.

Session was:

Rope pullover – warm up

Single Arm D handle row – x12, x12 + drop 8

Adductors -…

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Rest day yesterday so not much to report.

Been craving a bath for agessss (yes i do shower, i am not an animal) so thought fk it.. lets push boat out and get it done.. Why does the idea of a bath seem so much better than actually having it?

In hindsight probs better suited going outside sitting in a puddle than trying to squeeze every orifice…

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Glad to see you are feeling better and wise call on the prep – Prep is never easy esp when family issues arise.

Few months hammering away and some good progress will be made i am sure.

Looking forward to seeing it!

Bloods came back in a good spot so i am happy with this and can get cracking on offseason. As i have mentioned before i am very happy with the progress i have made in this phase. Going from 100kg stage weight to now sitting at 120kg with visible abs and back detail which is where i hold most of my fat, on 300mg Test a week (sometimes less as…

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My current split atm due to work is:

Mon – Off

Tues – Off

Wed – Back top up, Hams, adductors, calves

Thu – Off

Fri – Back & Bi

Sat – Chest, Delt, tri

Sun – Legs

This means there is a rest day before each back and ham day which is the most lagging so that everything is refreshed ready to go. Atm my session in the week sees me home about 9:15pm which…

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Bloods taken this morning so should have my results back end of week/possibly Monday which will give a good indication of where things are at.

Rest day yesterday – is a rest day ever actually a rest day? ha.. My sons are out of routine since being away so was sat watching Minions and then buzz lightyear with them until at least 10pm (i say sat,…

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well.. very busy weekend of travelling and seeing my daughters and parents/sisters/cousins ect.. was lovely weather for it too. We had a quick walk to the beach on the sat which was nice before the family BBQ.

I didn’t have the BBQ as i went to the gym as it shut at 4pm so needed to get a training session in as i hadn’t trained fri due to work…

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Couple of busy days – Got a offered a new job in York for an Electronics manufacturing company as their Production Manager with scope to move up to Operations Manager and Director which was an opportunity i couldn’t turn down.

Will be a big challenge and one i am not sure how i will fit around my training/competing so will have to figure out…

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[/quote]
Good work on this bro thats some serious gains dude! Also being able to train and eat in this heat is hard work so sticking to this all is really good bro! Look forward to seeing what you can bring next time out 🔥[/quote]

Hey man! thank you bud, i just need to stop myself from feeling the need to “prep” constantly so i can make…

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Superrr busy weekend as always and the heat was an absolute killer, I’m definitely looking forward to some colder nights that is for sure!

Had client and friend over for the weekend as he is now 4 weeks out so wanted to see him in person and push him through a couple of sessions to ensure intensity was still there.

Turned out to be some…

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Oh i have nothing against it, i’m quite for it, which is why i was questioning the reasoning as last i read (10th June he was cruising going into a clean up) just purely for my own knowledge behind it as it looked like it was straight from one to the other without increasing over time which is what i know a lot of guys do at the moment.

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that is a fairly decent sized stack (2500mg) considering you were cruising on just 300mg test and 100mg mast. Any particular reason for all of the compounds straight out of the gate of this offseason?

Solid Hamstring session in the books last night, decided to add in 1 exercise for back at the beginning to bump up total work for back as only training 4 times a week at the moment. Potentially will look to make the ham day a back/ham day which will be 2 back/ 3 ham exercises.

The session was:

Single arm pulldown – x12, x15, x10+10partial+ 10…

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257lbs this morning after rest day yesterday – was a busy work day, finished work, went home and worked until 9pm and managed to sit down and watch a bit of TV.. Been really into the All or nothing documentaries on the sports teams on Amazon prime.. The NFL ones were really good, although i didn’t understand much of it haha.. Onto Arsenal…

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Weekend update as it was another busy weekend of work/kids/gym so i didn’t have time to update the log.

Check in Sat went well – Weight has been pretty consistent and body composition holding relatively well as i head into week 5 of my health phase which is 300mg Test PW, 100mcg T4.. i did have GH in but ran out as usual ( i need to be…

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After 4 days rest weight is back up to where it was, so i am happy with this – i would usually drop some fluid from not using any insulin where i haven’t been training so to be back at where it was iis spot on.

Back in the gym last night for a push session – turned out to be a very good one and feeling soreee this morning.

Got in the gym just…

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Without seeing pics of your current level of physique it is hard to give a direct answer to some of your questions, however.

Starting masteron at 800mg from 13 weeks out is overkill IMO. i would drop that lower, bump up test a touch and then small increments in dosage of mast and tren as progress sees fit.

Letro – def not needed this far…

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I didn’t manage to get to the gym last night so will utilise this week as a deload and train Fri/sat/sun so that will be 4 days off.. Hopefully work will quiet down a touch and we will have a routine at home with kids/childcare so that i can nail down a routine but for this week i am not going to stress about it.

Rest day yesterday so not much to report other than work is busy AF and pretty stressful ATM but hopefully it will level out again soon.. spent the day working, got home, worked on private job until late.. got up this morning for work again.. does work ever stop lol.

Another rest day today but will get in the gym tomorrow eve for a session 🙂

This weekends check in went ok – was down a couple of lbs due to a busy stressful weekend and not manging to get all my meals in.. This really annoyed me as i have been so meticulous these last few weeks but the look was still ok.. Coaches orders are to have two refeed days to bump weight back up so should be back to where it was…

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Hi Claire, thank you for popping in!

I am to look at competing again early 2023 with the aim being the Ben Weider, even though i would love to compete again this year as i don’t feel accomplished with my competing goals this year i think it’s wise to really focus on this offseason so that i can be much better next time.

Rest day yesterday – Very stressful couple of days at work so i was quite glad it was rest day as i was exhausted by the time i had finished.

very much looking forward to seeing how the British unfolds this weekend.. Looks like it going to be a good showing!

What i thought would be a rubbish leg session as it was a very stressful day at work turned into a cracker of a session once the blood started flowing..

End if this week will be 4 weeks on this training cycle so planning a deload/de-volume week next week as my wife starts work at my company so will need to workaround childcare ect which will mean…

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254lbs this morning – Very good push session last night, strength on the rise and hitting some relatively good numbers, not back at peak strength on some movements as i haven’t done them in a while but it won’t be long but i’m filling out nicely.

Going to be using my CPAP again now i am getting heavier again, in prep when i’m “light” i don’t…

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Yesterday was one of those days where i just wanted to train, talk to no one, lift heavy shit and enjoy my session. Sometimes you get wrapped up in trying to find the “perfect from” and “squeezing every rep” you forget to just enjoy the process..

It has been like that a lot for me recently, as much as the sessions have been very good the…

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I know that feeling, i have a 13, 11, 4 and 2 year old so rest days are non existent.. think i get more rest being at work and then going to the gym haha.

Good luck for this prep!

Rest day yesterday so not much to report, went to get my hair and beard cut so i no longer look homeless. Did the food shop and just spent time at home with my family.

To say i am well rested today would be a lie, as my 2 and 4 year old had other ideas and didn’t want to sleep until about 11pm so was a full on day start to finish.

Nonetheless…

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Check in day today and up as prediction so was super happy with that, nailing every aspect of diet and training at the moment and each day waking up that little bit fuller and keeping tight.

Early session for me today (10am) as it always is on a Saturday and another good one in the books. Body is finally adjusting to the DB again as got a…

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Fridayyyy.. only a 0.5lb drop from legs yesterday which is good as usually i will drop a good amount from that session.

Woke up this morning with pretty sore legs in places that aren’t usually sore so the new training plan is hitting in the right areas.

Check in tmo so will be good to see what visual changes there are, i estimate around a…

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Mumma i made it.. 251lbs this morning.. not been here in a good few months and never in this condition either which is a promising start to the offseason. I don’t have a number in my head that i want to get to, just a look that i envision, so whether that is 260/270/280 i just don’t know until i get back up there again.

Rest day yesterday was…

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Man that was hot in the gym last night somewhere around 38 degrees C.. I love the summer but i am so looking forward to hoodie season, hood up, headphones on and getting damn strong.

Very good push session last night. The plan incorporates much more DB and free bar work than i am used to as i much prefer to be able to stabilize on heavy loads on…

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Hi S,

i have some space and looking to take on atm, my instagram is @adamedw4rds and my coaching page is @teamassassincoaching if you wanted to have a look and go over things.

Busy day yesterday with work and client check-ins, but we can’t complain and thank god for an air conned office 🙂

Back day yesterday was solid, progress and numbers increasing across the board so i am happy with how things are going as i want to make sure some serious progress is made this offseason.

Yesterdays session was:

D handle low cable…

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it was probably the best 2bros show (bar the arnolds) in terms of stage/lighting ect there has been! Was awesome to watch and see the UK pros there too.. MK setting the standards