Adam
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122 days
Solid rest day – spent the evening after work putting the Christmas tree up with the kids and had Christmas music playing. Followed my an early night watching Home Alone.. I have to say I did fall asleep about 10mins in ha.
going through that “skinny/fat” stage atm but definitely looking and feeling much tighter already. Would be nice to be ready really early this year so i can push for new levels of conditioning which is why I’ve given myself 19 weeks of prep.
in for back tonight.
Instagram: @adamedw4rds
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123 days – 1st December!! wow where has this year gone already. Even though I’m in prep i really can’t wait to spend Christmas with my wife and kids this year.
Lots of trips out like seeing father Christmas, Manchester Christmas market and Blackpool illuminations.
Legs was a very good session – currently not pushing 100% and beating numbers on legs as been having knee pain for the last month or two from 2 knee surgeries it plays up time to time.
Seated ham curl 9 , 13
Pendulum, 9, 12
kettlebell sing leg sissy squat 9, 20
leg ext 10
BB SLDL 10, 10
Adductors Rp 12,6,3
4 sets of abs and 3 sets of 30second holds on vacuums
Instagram: @adamedw4rds
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124 days
Another solid push session in the books with an increase in weights across the board.
session was:
Incline hammer press 6, 12
flat DB press 9, 12
incline machine fly 10, 10
close grip smith press (banded) 9, 9, 12
thick bar pushdown 12, 12
underhand grip cable pushdown 15, 15, 15
abs & vacuums
New training split going forward is going to be
sun – back top up
Mon – chest & tri
Tues – legs
Wed – OFF
Thur – Back & Bi
Fri – delts and chest top up
Sat – OFF
Instagram: @adamedw4rds
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took Friday and Saturday as a rest day and trained back yesterday as a little touch up mainly to just hit mid/upper back as this gets missed a lot in our usual back session.
Ideally i need to be hitting back twice a week which is why i trained yesterday. So a little restructure of the plan going forward to ensure this is possible.
15min incline treadmil warmup
Back yesterday was:
HS Dual iso lateral row (focusing on mid/upper back) 10, 10
HS machine row (banded) 8, 12. I banded this so i had more tension on the negative part of the rep. So that i can get a goot explode on the concentric and nice slow tempo on the eccentric
D handle chest supported facepull. 10, 10, 10
DB shrugs 15, 15, 15
Abs 10, 10, 10
10 min incline treadmil to finish
Instagram: @adamedw4rds
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What an experience Tuesday night was and not in a good way.
During prep earlier in the year i was getting chest pains under the right side of my chest and wasn’t sure what it was.. it subsided and didn’t bother me after that.
But for some reason mid set of rest pause leg press i got the most excruciating pain through my right pec underneath.. i related it to the pain i got back in prep, racked the weight, then tried to finish the set and the pain got worse and worse.
All i remember was heaving my training partner shout one more at me but it didn’t sound like i was in my body as there was an echo.. i stood up and felt the blood rush from my face and had what i can only describe as a panic attack as i honestly thought i was having a heart attack the pain in my chest hurt that bad.
I have some slight bruising under the pec (intercostals?) and its still very sore but I’m so glad it wasn’t anything too serious.
I suffer with anxiety which didn’t help at all so these last two days have been a little daunting.
On the plus side a good 0.4kg drop in weight this week from the intro of anabolics and clean up of diet.
was a rest day yesterday and meant to be back tonight – will have to see how the pain is later as I don’t want to hinder recovery.
Instagram: @adamedw4rds
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very good chest and tri session last night little too much volume which ill explain below.
Finished the session with abs, vacuums and a round of posing.
I have always neglected my abs and posing in prep – it would get to around 3/4 weeks out and I’d start to do some ab work but never posed.
The only posing i would do is to take my check in pics which would be over and done in around 30 seconds as I’d take one pic of each and job done.
This is NOT something i recommend and based on the majority of my feedback it has been my biggest downfall on stage.
My biggest change is my mindset and acting like a professional in all aspects so now at 18 weeks out i am doing it daily – after each session i’ll do a round of posing with 5 second hold of each and will increase this and the amount of rounds as i get better and fitter.
The session was:
Decline BB bench 3 x 6-8 + back off. top set was 8 x 160kg and back off 20 x 100kg ( i am not a fan of this movement and don’t really feel anything from it so will be swapping out)
Incline smith press RP 130kg, 8, 2, 1
Cable fly 3 sets 15
Seated machine press 3 x 10 (stack)
Straight bar pushdown 3 x 12 – used a thick bar 2″ (probs more) on this and felt it much more than i do on a normal bar.
Lying Ez skulls 3 sets of 10 @45kg (heaviest fixed bar there is) will have to swap out or find a plate loaded bar as this was too easy)
Machine Dips 3 x 12 reps – stack
19 total work sets – This is much more than i am used to and noticed that it is a little too much. I am always of the principles of 1 heavy set, 1 back off set and the odd intensifier thrown in.
So 3-4 sets of the same rep ranges baffles me but i said i would give it a try but now i am in prep i am definitely going to have to adapt it for me so ill go back to the heavy and back off sets for the remainder of my sessions.
This is just some mental ramblings and the reasonings behind some changes going forward – exercise plans aren’t a one sized fits all. so even if you have a training partner you still need to ensure you do the work that is necessary for your progression too.
Instagram: @adamedw4rds
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right.. lets get this party started.
After pretty much 16 weeks off cycle – No cruise ect and now settled up north its time to get back into prep for the 2 Bros Ben Weider Pro Qual on 3rd April. which gives 132 days as of today.
I thrive very well in prep, offseason i struggle with mentally so i know i will progress tenfold in prep as i have almost double the time compared to this year.
Started new diet on Wednesday last week so bedding in nicely.
Current macros are:
Training day – 345p, 602c, 90f, 4600Cals
Non Training day – 360p, 450c, 108f, 4245Cals
Cycle – Test, Eq, Anadrol
Cardio – None ATM
Training atm is below, it is my new training partners split so i have just been following along with it but will adapt it a touch as i go as I’m not the biggest fan of the split or the exercise selection/order:
Mon – Chest & Tri
Tues – Legs
Wed – Off
Thurs – Back
Fri – Shoulders
Sat – Off
Sun – Off
Instagram: @adamedw4rds
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Well guys. Shows over. Turns out I won the whole thing ????. What the fuck. I’m trashed in bed not done much like any other show for this so when I’m fully awake and on the ball tomorrow I’ll go into detail everything we did. I also cannot actually believe I am now an ifbb pro winning probably the biggest show in Europe with over 650 competitors. ????????. Good night I’m in total shock.
Congratulations Haider, what a year you have had and very, very well deserved!! So happy for you mate.
Instagram: @adamedw4rds
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All of the hard work is paying off mate, so excited to follow along on here and see you step on stage at the O!
Instagram: @adamedw4rds
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I think in a few years time , kids maybe on the cards for us, it’s a convo we have more and more now and I think we could do a good job of bringing a human into the world, so obv if you don’t pull back at the right point , kids are off the table .
Ahh love this!! <3
Instagram: @adamedw4rds
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Just caught up.
So glad to see you back and logging again, always loved how open you were in your last logs about enjoying offseason and that its “ok” to have meals you enjoy in offseason. Hard to find transparency these days.
looking forward to following along!
Instagram: @adamedw4rds
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just shy of 260 this week and can def feel my body isn’t used to being back here – although this isn’t the heaviest i have been the fatigue and just not wanting to move is high right now.
Sleep quality is poor so think I’ll have to get back on my CPAP as noticing a big difference without it.
anyhow.. managed to find someone local do get some deep tissue work done. 1 1/2 full MOT on Friday which i can’t wait for.
No changes on diet apart from Meal 3 changing the oats to granola and taking out the PB to account for the extra fats so not calorie change really.
changing from 5 day split to 4 as i find i recover better on the 4.
Drugs still at 300mg Test, 300mg Mast, 2iu GH so still lots of room to play with as last week was first week i actually took full dose as had to order in.
Instagram: @adamedw4rds
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Depending on what your goals and weaknesses are you could always do..
push
pull
legs
Rest
upper
lower
Rest
Instagram: @adamedw4rds
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@adamedw4rds
Instagram: @adamedw4rds
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PUSH yesterday.
Push day is probably my worst enemy as i am very strong with pressing and my strength during the session never dips at all during but my chest is my weakest muscle.
Its a catch 22 – if i go light i don’t feel like I’ve worked the muscle and if i go heavy then its getting to the sort of weights where i feel it pulling a touch.
Then what might have hit my chest one session, won’t hit my chest the next even if the same exercises.
I think my shoulders being superrrrr tight doesn’t help as the pump so bad I’m at the point where i barely train them specifically.
Will have to get booked in for some deep tissue to try and sort it.
The session was
Flat bench (smith) 3 x 6-10
Decline bench 1 x 15, 1 x 12-15, 1 x RP (felt a tweak mid way through second set so stopped this exercise.
Atlantis high incline press – 3 x 8-12
pec dec 1 x 15, 1 x 12-15, 1 x RP
DB tricep press 1 x 12-15, 1 x 8-19, 1 x RP
Single arm tri ext 2 x 20, 1 x 6×4
rest of the session was delts but didn’t do those as mentioned.
Instagram: @adamedw4rds