Adam
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255lbs this AM – Very happy with this considering i have just been utilising food and training in a cruise and body composition in a gd spot. my all time heaviest was around 270/75 which i know i will blow past this with ease and in better condition this offseason.
My main aim is to step up into the supers so i know i have my work cut out or come in at a very peeled top end heavy.
solid push session last night – when I’m off cycle my strength never really drops at all especially on push movements.
Atlantis incline press – 1 x 9 (280kg), 1 x 12 (180kg)
working up to this everything felt off and heavy AF worked up to 6pps and managed 6.. did my back off set and git the 12 but this pissed me off massively because i knew i hadn’t lost strength and I’d nailed everything since last week.
i wasn’t letting it beat me, adjusted the seat position and whollaaaaa it all felt spot on.. banged 7pps on and moved like butter for 9.
Atlantis vertical press 1 x 9, 1 x 12
Military BB press 1 x 8
Pec dec 1 x 15, 1 x RP 12,5,3
Seated machine side raise 2 x 15
single arm cable ext – just a pump set
Instagram: @adamedw4rds
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Bloods booked for Friday 24th.
Solid back/ham session yesterday – still feeling this one out in terms of work load so that i am not taking anything away from the other back session. Hams felt sore still from Fridays leg session too.
High cable row (close grip) – 1 x 9, 1 x 12
Prime Extreme row – 1 x 9, 1 x 12
RDL – 1 x 6, 1 x 8
Shrugs – 2 x 20
Single Arm hammer curl – 1 x 8 (mid range), 1 x 8 (end range)
Seated ham curl – RP 12/5/3
Instagram: @adamedw4rds
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Two much needed sold days rest at the weekend. Although with kids I don’t think you can ever call it a rest. That’s why I go to work and the gym to rest haha! So I’m looking forward to getting back in the gym tonight for Back & Hams.
Blood test should arrive in the next couple of days as i ordered it on Saturday. There’s a clinic about 4miles from my house that I can book into to draw the blood. £30 for the privilege though!
Instagram: @adamedw4rds
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1st week of offseason check in. 4kg up since last weeks check in just from being back training and diet so responding well.
Still trialing out a new exercise selection to work on weak areas now that I have the capacity to train in a fully equipped facility but another week or two and this should be nailed.
Transparent as always
Ordered my bloods today now that I’m settled so that I can go to a clinic to get it drawn
Still on a cruise 250mg Test only until I get the results so will be 8 weeks “off” and then see where they are at before I get back on.
For me being accountable and ensuring I hit all my meals daily will be key to my Progression.
Instagram: @adamedw4rds
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Very good leg session – first session on a hack squat in possibly two years.
Felt like my ass as going to pop out in the bottom haha!
Calves – calves are one of my strongest body parts so I don’t Count sets for these, just go until I can’t walk on them ha.
Lying ham curl 2 sets
Hack squat 2 sets
Single leg leg press 2 sets
Leg extension 1 set
Seated ham 2 sets
Standing ham 1 setInstagram: @adamedw4rds
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solid second back session of the week – just some top up work.
warm up – cable straight atm pulldown
high cable row – 1 x 9, 1 x 10
Prime extreme row – 1 x 9, 1 x 9, 1 x 10 (did first set quite nicely so upped weight and went for my working again)
Shrugs – 2 x 15
Single arm hammer curl 2 x 12
in this afternoon for legs
Instagram: @adamedw4rds
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Rest day yesterday was definitely needed. With starting earlier with new job and back training come 7pm I’m absolutely exhausted, even more so now weight is pushing up i can feel it.
finalised the training split, just need to decide on exercise selection now that i have a access to a lot of kit.
Mon – Back/hams (density)
Tues – push
Wed – Rest
Thurs – Back
Fri – Legs
Instagram: @adamedw4rds
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weight sitting at 250lbs this morning, hitting every meal to plan and its definitely starting to show now as strength is coming back.
I am still playing around with exercise selection and training split to bring up my back.
ATM its
Mon – Pull
Tues – push
Wed – Off
Thurs – Pull
Fri – Legs
Sat & Sun – off
i was resting Fri and hitting Back and hams Thurs and quads on sat but due to now having to travel for the gym which is about 30mins its closer to my work (about 18mins) so makes sense to train Friday straight from work.
i have to do set days due to work and family but in an ideal scenario i would do a 2 on 1 off.
Thinking out loud i may do Pull, Push, Upper, Lower and have the upper more back dominant.
very good session again last night.
Atlantis incline press – 1 x 8, 1 x 12 hit top set of 280kg on this and back off 160kg.
nautilus vertical press – 1 x 9, 1 x12
BB military press – 1 x 6, 1 x 12
Atlantis seated laterals 2 x 20
Dips – 2 x 12 (need to find a dip belt)
Single arm cable push down 1 x 15
Instagram: @adamedw4rds
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Very very good session tonight.
Hammer underhand pull 1 x 5-9, 1 x 10-12
Chest supported row 1 x 5-9, 1 x 10-12
RDL 1 x 5-9 (got So much tightness in my hip flexors it’s giving me serious lower back pain, every time I lift my leg up to feels like something pops out of place so strength has gone down a lot on this atm)
Machine pullover 1 x 10
Single arm Pulldown 2 x 10
Shrugs 2 x 20
Rope face pull 2 x 15
Instagram: @adamedw4rds
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Weekends check in – main goal offseason…. Build a thick rear as back and hams suck
Instagram: @adamedw4rds
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Sorry i have been a little MIA..
Moved up north and had my first week in new job last week so for the last couple of weeks i took off training bar the odd session at UF so i could focus on getting settled but also letting my body rest.
last week was back on track with diet and training, i ran a week of 1000g carbs as appetite was sky high and from the lack of food over the last few weeks body def felt like it needed it.
Checked in at the weekend and was surprised how well I’ve held. will attach pic.
scaled the food back a touch now going into the first phase of this offseason (still in cruise)
Meal 1 – 100g oats, 60g iso, 30g PB, 1 banana
Meal 2 – 200g chicken, 500g potato
Meal 3 – 180g steak mince, 500g potato
Meal 4 – 125g COR, 60g iso, 30g jam, 100g berries
intra – 50g waxy maize
Meal 5 – 180g chicken, 125g rice, 1 bagel, 30g Jam, 100g pineapple
Meal 6 – 150g oats, 30g PB, 60g iso
Instagram: @adamedw4rds
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Bit of a quiet week as I decided to take the week off training. I haven’t rested since the British and with everything going on with the move it’s seems the perfect opportunity.
This will we me up nicely ready to get cracking with off-season as it will be around 5/6 weeks post comp by the time I’m settled.
No changes to diet this week – main focus is just keeping consistent with getting meals in.
Instagram: @adamedw4rds
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What’s your plan with food now? Slowly increasing calories when it fits?
Who are you currently working with? If you don’t mind me asking
Yeah mate, slowly take them up. I am being conservative atm as i am currently moving house and not able to train properly so i am kind of just doing what i can and then once i’m settled and can train at full capacity I’ll ramp the food right up.
i worked with Martin Winston for my prep and still together now but i am doing all of this on my own atm as its easier for me to regulate with everything going on.
Instagram: @adamedw4rds
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check in this morning and first time I’ve taken a look at things since the British.
Weight currently at 234.7 (106.7kg) so a little drop since being religious with food and if I’m honest, i was quite surprised and how well I’ve held considering the amount of stress and work with the house move has caused.
Instagram: @adamedw4rds
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if all you are using the banana for is for taste then you can always put some of your isolate in the oats and drop the banana?
can take out the 1/2 bagel/jam and PB on back/leg days – this would be used to bump calories on lagging body parts i assume? in a cut you won’t be building tissue. this will lower total cals over the week.
could also drop the intra.
or leave food as is for now and increase NEAT and cardio.
Instagram: @adamedw4rds
