Adam
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First full week on the new training split and adhering to the diet and weight is a smidge up from last weeks low.
Dropped a little from the other week since dropping Slin and mk677 so was to be expected.
Still not “started” cycle yet as waiting for it to arrive but will be 300mg test, 300mg mast e, 3iu GH once it comes.
Usually I like to run around 750mg-1g test straight off the bat but I assume will be taking more of a periodisation approach and end up around there
Training Split
Monday- Pull
Tuesday – Legs
Wednesday- Off
Thursday -upper
Friday – Lower
Saturday – Off
Sunday – Push
Instagram: @adamedw4rds
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solid 2 days rest – first day was needed, second wasn’t but tied up with work so had to take an extra rest.
In this afternoon for upper which is the first session on the new training plan so will be figuring out numbers as work through the session.
Check in day tmo, its been a good week in terms of training and diet so will see how the look is and assess from there.
Instagram: @adamedw4rds
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Insane look this ?
Instagram: @adamedw4rds
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Very good legs session yesterday. I finished work early so was able to get in the gym much earlier than usual and train after meal 2.
Lying ham curl x 20, 2 x 12-15, RP 8,5,3
Pendulum squat 3 x 8-12 (first time I’ve ever used one)
Single leg, leg ext 4 x 12-15
Leg pres 1 x 20, 1 x 12-15, RP 20,12,8
Standing ham curl 1 x 12, 1 x 10-12, RP 10,8,5
Diet from this weekends check in is:
Meal 1
120g oats
50g protein from whey
1 medium banana
30g dark chocolate or 30g nut butterMeal 2
150g chicken (raw weight)
100g jasmine rice (uncooked weight)
200g pineapple
250g mixed vegetables (stirfry)Meal 3
120g oats
300g berries
300g total fage 0% yoghurt
20g protein from whey
20g nut butter
1 sqaures barMeal 4
130g low fat cereal of choice (ie cocopops frosties)
200g berries
50g protein from wheyMeal 5
150g 5% steak mince (raw weight)
100g banana
80g pasta
1 slice toast
200g vegetablesPEDS
300mg Test E/PW
300mg Mast E/PW
Instagram: @adamedw4rds
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Anything I do I will post about don’t worry ? , right now we literally don’t have that spare time , I would have to chose between weights or that , for now, weights is fine
General updates , we are just waiting to get into the next door unit at cojos and we have just taken on another unit next door to our distribution unit , so again will get into that , across everything it puts us over 16000 sq ft , so will only stay where we are for a couple years max, and then move everything into one big space that’s 20000 + , this will make things easier to manage when it’s all under one roof
A few movements athlete wise , we are sad to see Jamie go, but that’s part of the business .
Sas has resigned with the brand and we are super happy to have him back on here , the prospect of him hitting the stage next year is crazy !
I’m into week 2 of the 150 test 200 primo, feel good!
We have a lot to get done this coming with arrangements for the next clothing drop which will be this month at some point
Awesome news to hear Sas is coming back to the team! ??
Instagram: @adamedw4rds
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Push session yesterday.
Started off a very good session, feeling strong again and then on my 3rd work set of flat smith press tweaked my left pec on 3rd rep of 160kg.. it didn’t feel heavy at all so frustrated me.
put my head down and did the best i could to get through the session and it turned out to be a good one.
warm up – 4 sets cable fly
flat smith press 10 x 120kg, 10 x 104kg, 3 x 160kg
Atlantis vertical press 1 x 15, 1 x 12, 1 x RP 12,8,3
pec dec 1 x1 5, 1 x 12, 1 x 12 with a triple drop
DB tri ext 3 x 15
Instagram: @adamedw4rds
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couple of days to catch up on.
Legs fri – was a very good session. it has been a couple of months since i have managed to hit a good leg session.
LOWER 1
Narrow Hack Squat – 3 sets of 8-10 reps (been a couple of years since i hack squatted as my old gym never had one) so this was brutal
Single leg leg press – rest pause set, 10,6,3
Leg extension6 x 4
QUAD STRETCH
Lying Hamstring Curl – 2 sets 12 reps 1 rest pause set, 12,8,5
Seated ham curl 6 x 4
Reverse hyper 3 x 10
Check in sat.. slight increase in food and re intro of low dose PEDs.
Instagram: @adamedw4rds
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solid chest session last night. Doing less volume to ease back in whilst this phase passes but strength wasn’t too bad.
For me chest is one of my weak areas. Even though my pressing is v strong it doesn’t translate into muscle for me as i find my delts and tris overpower so i have to find exercises/machines that i can really target chest.
Atlantis incline press – 1 work set. 9 x 240kg (dip in weight compared to usual) will swap this out soon as once it gets over 300kg i know my delts/tris will get involved more.
hammer decline press – 2 x 10
Atlantis incline press 1 x 9, 1 x RP 8,5,2
DB strict side raises 2 x 10
Will continue to do 1 on 1 off and then move back to my usual split so another rest day tonight.
Instagram: @adamedw4rds
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it has been a strange couple of weeks, had the week off training the week before and each session after I’ve been written off for days and muscles and joints are in agony.
Not sure if it is an accumulation of fatigue from everything over the past 8 weeks with moving and lack of sleep, stress with new job, back to back shows and coming out of prep just all catching up on me.
Trained back Monday – had a v good session and then took yesterday as a rest day.
Will re-intro some test back in today and see if this helps as diet, sleep and hydration has been nailed.
hopefully it will disappear soon and i can get back to training efficiently.
Instagram: @adamedw4rds
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Bloods are back.. definitely need to sort ALT and cholesterol ASAP.
Instagram: @adamedw4rds
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well.. a couple of days rest turned into pretty much a week off the gym.
The stress of moving, lack of sleep, new job, uni, ect caught up with me eventually after prep stopped so it was long over due.
Still waiting on blood results – they did say 4 working days so hopefully be today.
looking forward to getting back in the gym this afternoon.
Instagram: @adamedw4rds
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Managed to reschedule so had my Bloods taken yesterday. Hopefully should get the results back by end of the week.
Still recovering from lack of food & sleep at the weekend so ended up walking out of the gym during warm up as everything just felt heavy and body hurt.
I’ve definitely noticed a big decline in recovery since being off. Usually i don’t notice it too much so maybe I’m just getting old 🙂
Couple of days rest is needed i think and then attack it again
Instagram: @adamedw4rds
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Travelled to Birmingham for the PCA Midlands yesterday – headed down Saturday as i had a client compete. What was meant to be a 2 hour journey took over 8 hours as stuck on M1. with two young kids this certainly wasn’t an enjoyable experience. The highlight was my son needing a wee and then doing a little poo in the fast lane of the motorway haha!
hardly ate all weekend but None the less was a great weekend.
Instagram: @adamedw4rds
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Day 140 of prep
105.6lbs this morning so 2.2lbs off over night
Which is nice to see. Checked in with Tom he’s happy. We’ll monitor closely. Pulled t3 down again today.
Gonna enjoy PCA brum today ❤️
Didn’t realise you were there yesterday until my wife said you were sat behind us at one stage.. i’d have stopped and chatted!
Instagram: @adamedw4rds
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Rest day last night and ended up spending most of it in A&E as my son slipped on the stairs and cracked his head open which needed to be glued bless him.
Still not allowed families in the hospital so after sitting with them for a couple of hours, me and Reggie (my 1 year old) had to leave and then go pick them back up at 1am this morning.
He had perked up a lot when i picked them up so that is the main thing.
Up early for work which means no sleep so will have another rest day today as need to ensure I’m hitting sessions with maximum intensity.
Instagram: @adamedw4rds
