[Adam]

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 more consistent with these things)

Cals have now been bumped to – TD 5465 (390g Pro, 740g Carb, 105g Fat) / NTD 4875 (360g Pro, 600g Carb, 115g Fat) so this should hopefully see a slight rise this week. i’m keen to see what 270lbs looks like this year.

As always will put my check in pics below

Instagram: @adamedw4rds

[Adam]

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 after 6pm and was busy AF so had to modify my session a little as people taking forever on machines.

Decline hammer press – 10 x 140kg, 10 x 160kg

Incline hammer press – 6 x 220kg, 10 x 120kg dropset 10 x 80kg

(didn’t record weights for rest of the session)

Pec dec – x15, x15

Prime seated shoulder press – x12, x10

Atlantis standing side laterals – x10, x10

Seated dips – x10, x10

Behind head DB ext – x8, x10

Instagram: @adamedw4rds

[Adam]

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 out. Aromasin would be a better option if need some management and switch to adex or letro in the final weeks (if needed).

Clen, start at 40mcg, and as above and when fat loss stalls utilise this as an additional tool. I usually drop clen the day before carb up.

Winstrol last 3-4 weeks no issue there

Instagram: @adamedw4rds

[Adam]

I’d assume seat, chest support, forehead

Instagram: @adamedw4rds

[Adam]

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.

Instagram: @adamedw4rds

[Adam]

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 🙂

Instagram: @adamedw4rds

[Adam]

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 by midweek.

Watched the live stream of the British which was bitter sweet as i was meant to be doing it and i know i could have pushed a couple of the guys in the Heavies.. At least it gives me motivation to keep driving on.

Legs yesterday was a good one – was Ham focused

Seated ham curl – x10, x10, x10

Reverse lunges – x12, x12, x12

Standing Ham curl – x10, x10

RDL – x6

Standing calves – x20, x10 + drop weight x10 + drop weight pump x10

Will be re assessing training plan/split this week now my wife is working full time i won’t be able to train every evening in the week.. probably looking like 1 or 2 nights in the week and then fri/sat/sun.

Instagram: @adamedw4rds

[Adam]

Hi Adam. Just had a quick read through your log. Have you got any future plans set in place to compete again or are you just getting stuck into your off season now and seeing where it takes you?

It’s never easy juggling a family, children and work with bodybuilding, so I get you there, but you seem to have a handle on everything and you’re making some good progress. I think the key is to nail the things that you absolutely can control and then any obstacles or curve balls that are thrown in your way become more manageable, enabling you to still move forward.

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.

Instagram: @adamedw4rds

[Adam]

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!

Instagram: @adamedw4rds

[Adam]

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 i may need to swap my entire split around.. will cross that bridge when it comes but i am very much looking forward to a rest and being able to catch up on some work load.

The session was:

Seated leg curl – 8 x 105.5kg, 10 x 105.5kg + 10 partial x 105.5kg

Leg press – 10 x 400kg, 10 x 440kg

Trap bar dead lift – 10 x 180kg, 10 x 200kg (first time ever doing these and i really like this movement! feels very good!!)

Leg extension – One long set of 8 reps each leg until you do 56 reps on each leg so 112 reps total.

Cable pull through – x12, x12 (didn’t monitor weight here)

Seated toe press – x15, x15

Instagram: @adamedw4rds

[Adam]

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 need it so much but as soon as weight comes up it hits me like a brick.. feels like i have not been to sleep for a few weeks, so as much as i hate sleeping with it on, it will do me good.

Last nights session was:

Slight incline DB press – 10 x 65kg, 12 x 50kg, 10 x 42.5kg Can definitely go a lot heavier here as non were to failure, just a ball ache getting the DB up and stabilising

Decline barbell press – 12 x 150kg drop set into 12 x 100kg

Machine fly (iso hold on each rep 1 second) – 15 x 89kg, 15 x 72kg

Machine rear delt – 20 x 54kg drop 10 x 47.5kg, 20 x 61kg drop 15 x 54kg

Viking press – 8 x 70kg, 8 x 90kg

Rope extension 2 sets 15 – didn’t record weight

Lying db floor ext – 12 x 17.5kg, 12 x 17.5kg

Instagram: @adamedw4rds

[Adam]

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 enjoyment for training hasn’t been there.. I’ve always been one for just “getting shit done” so I’m going back to that mentality.

Nonetheless the session last night was a good one, Strength starting to rise nicely.

Smith machine row – drop set 8 x 120kg, 8 x 80kg, 12 x 40kg

DB pullover 12 x 50kg, 12 x 50kg

One arm BB row – 8 x 50kg, 8 x 60kg

Supinated pulldown – 8 x 63.3kg, 8 x 57.3kg, 8 x 57.3kg

Hang chins (stretch) – 1 min

Reverse Ez bar curl – 15 x 35kg, 15 x 40kg

DB preacher curl – 10 x 20kg, 10 x 20kg

Decline ab crunch BW – x15, x12, x10, x 8

Instagram: @adamedw4rds

[Adam]

Rest day today, it’s definitely not felt like one lol keeping my 6year old daughter busy but it’s all good. .

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!

Instagram: @adamedw4rds

[Adam]

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 back at work this AM ready to smash a big back session tonight.

Instagram: @adamedw4rds

[Adam]

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 good solid 10 x 50kg, 12 x 55kg and 10 x 60kg on high incline and felt damn light.. Once i bed into this offseason I’ll being to load a little more, joints are feeling a little stiff still atm and being in health phase.

the session was:

High incline DB – x10, x12, x10

Banded Flat press – x 10, x10

Pec dec – x15, x15 (20 sec iso hold in stretch position at end of each set)

Rear delt fly – x30, x30

Plate twist front raises – 2 giant sets.. 1st set – 10 x 10kg, 10 x 15kg and 10 x 20kg.. second set come back down. 10 x 20kg, 10 x 15kg, 10 x 10kg

D handle push down – x8, x8

lying skull crushers – x20, x15

Instagram: @adamedw4rds