Adam
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113 Days
16 week out check in today. Weight up 2lbs but visually leaner.
This will be the anabolics kicking in after so long off so no concern here.
Cardio been added in, 35mins stairs daily and no cheat meal or refeed this weekend.
Instagram: @adamedw4rds
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114 Days
Back session last night and felt very strong across the board so numbers were up quite significantly so i took it and ran with it. No lower back loading in this session.
Lat pulldown – 12, 12, 13 with triple drop
Chest supported row – 9, 12 + 3 half reps
single arm low row – 9, 12
pullover machine – 15, 15, 10, drop 8
EZ bar curl – 15, 15
incline DB curl – 8, 8
lying machine crunches – 15, 15, 10
Vacuums – 3 x 35 second holds (This was at 30 seconds for last 3 weeks so now increased. That extra 5 seconds is a killer though as struggle to shallow breathe during it so have to almost hold my breath lol)
Finished with 25 mins cardio split 15mins high incline treadmill and 10mins bike. Cardio hasn’t been put into my plan yet but i like the routine of it when in prep. I am not going full tempo on cardio atm so as soon as its added i will already be in that mindset of it and can ramp up the tempo.
Instagram: @adamedw4rds
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forgot to post my diet for start of prep.
TD
Meal 1
125g oats
40g whey
30g PB
1 banana
Meal 2
180g chicken
350g white potato
Meal 3
180g 5% steak mince
75g Jasmine rice
Meal 4
150g COR
40g Whey
100g Blueberries
Intra – 50g dextrose
Meal 5
180g chicken
100g jasmine rice
1 bagel
30g jam
Meal 6
125g oats
40g PB
40g Whey
NTD
Meal 1
100g oats
40g whey
50g PB
1 banana
Meal 2
180g chicken
100g Jasmine rice
Meal 3
180g 5% steak mince
100g Jasmine rice
Meal 4
180g chicken
450g white potato
Meal 5
180g 5% steak mince
100g Jasmine rice
Meal 6
100g oats
50g PB
40g Whey
Instagram: @adamedw4rds
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115 Days
Rest day yesterday. It should be called “day off from the gym” as rest day is never a rest day when you have lots of work and kids ha.
Worked all day and then took the boys to a Christmas party at a soft play area until around 7pm which was really nice, the kids really enjoyed it.
Nothing changed this week so it has been a bit of a standard week.
Instagram: @adamedw4rds
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TRAINING SPLIT (can change depending on you guys feedback, help is welcome)
Set 1 is 5-9, Set 2 and on is 10 – 15, warm ups not accounted
LEGS – Calves / Quad / Hams
2x Standing Calf Raises
2x Hip Adductor
2x Seated Leg Curl
2x Hack Squat
2x 45’Leg Press
2x Unilateral Leg Extensions
PUSH – Delts / Chest / Tri
2x Lateral raises, uni-cable
3x Cable Crossover (starting from the bottom to top)
2x Incline Chest-Press Hammer Strength
2x Incline Chest Press (Dumbell)
3x Chest Fly (Machine)
3x Triceps extension, uni-cable
PULL – BACK / BI
3x Standing Lat Pulldown (uni-cable)
2x Lat Pulldown (uni-cable)
2x Iso-Lateral Row (Underhand, Machine)
2x Seated Row (Mid/Upper, Machine)
2x Reverse Fly (Machine)
3x Hammer Curl (Dumbell)
OFF
PUSH 2 – DELT / CHEST / TRI
2x Lateral Raise (Machine)
2x Chest Press (Cable crossover)
2x Iso-Lateral Chest Press (Machine)
2x Incline Chest Fly (Dumbell)
2x Dips
2x Skullcrusher (Dumbell)
PULL 2 – Calves / BACK / HAM
2x Seated Calf Raises (Plate Loaded)
2x Hip Adductor
2x Stiff leg Deadlift (Barbell)
2x Bent Over Row (Barbell)
2x Seated Leg Curl
2x Lying Leg Curl
2x Standing Lat Pulldown (Rope)
on push 1 – you are doing an incline chest press followed by incline DB press. these movements have the same movement pattern so i’d opt for a flat smith press or flat machine press for one or the other.
Push 2 you have two cable movements for chest – 1 iso, 2 compound be ideal
Pull 2 – you are doing a stiff dead followed by a bent over bb row.. personally i’d opt for a chest supported variation following a stiff dead and do the bent over bb on Pull 1
Instagram: @adamedw4rds
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congratulations on the competition – pictures look good for your first show!
in terms of offseason i would stick with basics – hit the rear twice a week so a back day and also a pull/hams day and have your leg session with a little more hams.
This will improve the look a lot.
delts look good so have your push session more focused to bringing the chest/top line up.
other than that just keep working had to bring everything else up ?
Thanks for the feedback brother! yes i know, i’m small as fuck! 17kg to put and still will be on classic haha, anyway at least i could bring conditioning to the point my feet was hurting haha, again, ty. About quads would you say i need more frequency on them tho? maybe one exercise on back/ham day[/quote]
Personally i wouldn’t if you regulate your leg session well enough.
You could potentially run a push, pull, legs split or push, pull, legs, upper, lower for more frequency but again, depends on your recovery capabilities.
Instagram: @adamedw4rds
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Get bloods, likely a combo of high estrogen and prolactin. – your response to combat this, now comes down to personal preference, either change stack design and lower test, but add in a non-aromatising compound to make up for the reduced total anabolics. Or take some aromatise inhibitors and what other ancilliaries you might need and retain using 600mg of test. Personally Id opt for option 1 – but add in some aromasin/armidex the first week, to bridge the gap until the effects of reducing the amount of test used takes effect
Agree with this.
Get bloods done
Post them in here and we can advise better however [/quote]
Do you recommend this?[/quote]That will only show your testosterone level and not oestrogen or prolactin.
https://medichecks.com/products/sports-hormone-check-blood-test
this would be an ideal all round test.
Instagram: @adamedw4rds
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congratulations on the competition – pictures look good for your first show!
in terms of offseason i would stick with basics – hit the rear twice a week so a back day and also a pull/hams day and have your leg session with a little more hams.
This will improve the look a lot.
delts look good so have your push session more focused to bringing the chest/top line up.
other than that just keep working had to bring everything else up 🙂
Instagram: @adamedw4rds
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Looking forward to following along mate.
What’s the plans for 2022, anything set in yet?
Instagram: @adamedw4rds
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116 Days
legs ticked off, for the past week i have cut all preWO out and just using a black coffee before i leave for the gym. I am finding this so much better in terms of sustained energy and zero crash.
legs last night was:
10mins incline treadmil – fast pace
Single leg lying ham curl 9, 12
V squat 12, 15
Leg press 15
Leg ext 15, 12, 10
Standing ham curl 12, 12
Adductors 12, 14
Instagram: @adamedw4rds
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117 Days.
Really starting to find my grove with training now that i have settled into the environment and equipment at UF which makes me even more excited for this prep.. may have to travel to Rotherham for their posing room as i get deeper into prep though.
last night was chest & tri – each week the strength is coming back, solid 4 plates a side on the smith press which felt pretty easy.
the session was:
Decline hammer press 9, 12 (not a fan of this so may swap out)
Incline smith press 6, 12
Machine press 9, 12 – Have to band this machine
cable fly 15, 15
thick bar cable press down 12, 12
DB tri extension 12, 12
Machine dips 10, 10
Instagram: @adamedw4rds
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Can’t wait to follow this! 🙂
Instagram: @adamedw4rds
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118 days
very busy weekend Christmas shopping with the wife and kids. Just got to get my wife something nice and then we are pretty much all done.
Woke up with a really stiff neck/knot in my trap Sunday, trained back which thought would ease it off if i got some blood flow through and stretched but today woke up even worse.
On top of that my son had to go to hospital at 2am so was a long night for my wife and i. And back up at work early this AM so a big black coffee will be needed and we crack on.
Back session yesterday was:
Lying ham curl 15, 12, 10
Dual Iso Row 9, 12
Prime extreme row 8, 11
chest supported dual cable face pull 9, 12
Shrugs 15, 15
25min cardio.
Looking forward to getting in for chest & tris this evening.
Instagram: @adamedw4rds
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119 days
5.5lb. Drop this week which is a byproduct of an extra training day and cardio.
No changes this week so roll into another week.17 weeks out today and feel that I am in a very good position to have a great prep and be much better condition.
Instagram: @adamedw4rds
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121 days
1st Back session of the week last night which was productive. Now that exercise selection has been chosen i am keeping an eye on volume & recoverability from working sets as i hit back again on sunday.
Rope pullover (used incline bench) 20, 15
Rack deads 9, 13 – was meant to be Deads but intercostals still not allowing much bracing so went lighter and controlled these.
Low Row RP 10,5,4
Lat pulldown 8, 11
Cable curl 12, 12
DB preacher curl 10, 12
Instagram: @adamedw4rds
