[Adam]

Fridayyyy.. only a 0.5lb drop from legs yesterday which is good as usually i will drop a good amount from that session.

Woke up this morning with pretty sore legs in places that aren’t usually sore so the new training plan is hitting in the right areas.

Check in tmo so will be good to see what visual changes there are, i estimate around a 2.2lb increase on last weeks weight going by the weight trend this week.

The leg session was:

Lying leg curl – x8+2pump, x8

Smith squat – x12, x12

Leg ext – x12, xRP 14, 8. 6

Bulgarian split squat – 1 set of 90 second continuous 3 sec negative and hold just shy of lockout each time

Cable pull through x10, x14

Standing clave raise 12 reps + 10 pump + 10sec stretch + drop weight 50% go to failure + drop weight 50% again go to failure.

In for pull session 2 of the week tonight and banded good mornings on the cards. First time i will have ever done these so this will be interesting.

Instagram: @adamedw4rds

[Adam]

Mumma i made it.. 251lbs this morning.. not been here in a good few months and never in this condition either which is a promising start to the offseason. I don’t have a number in my head that i want to get to, just a look that i envision, so whether that is 260/270/280 i just don’t know until i get back up there again.

Rest day yesterday was much needed, managed to just chill at home and eat up ready for legs today.

Instagram: @adamedw4rds

[Adam]

Man that was hot in the gym last night somewhere around 38 degrees C.. I love the summer but i am so looking forward to hoodie season, hood up, headphones on and getting damn strong.

Very good push session last night. The plan incorporates much more DB and free bar work than i am used to as i much prefer to be able to stabilize on heavy loads on a smith or a machine so everything feels twice as heavy atm until i get used to the movement patterns.

The session was:

Decline barbell press – x8, x 12

Slight incline DB press – x 8, x10

Cable crossovers – x20, x 25

STRETCH ON PEC DEC

Reverse pec dec – x40, x40

Viking press – x8, x13

Bent over behind head tri ext – x15, x15

Paused lying DB floor ext – x12, x12

Meant to be legs tonight but having my rest day today instead of tomorrow as my wife has a job interview when i finish work so will have the boys to look after whilst she is there. Tbh, i am quite needing a rest.

Eat up and recover.

Instagram: @adamedw4rds

[Adam]

Hi S,

i have some space and looking to take on atm, my instagram is @adamedw4rds and my coaching page is @teamassassincoaching if you wanted to have a look and go over things.

Instagram: @adamedw4rds

[Adam]

Busy day yesterday with work and client check-ins, but we can’t complain and thank god for an air conned office 🙂

Back day yesterday was solid, progress and numbers increasing across the board so i am happy with how things are going as i want to make sure some serious progress is made this offseason.

Yesterdays session was:

D handle low cable row – x8 drop 20% x12

Rack pull from 2″ block – 10RP singles

Straight arm pulldown using d handles – x14, x16

Meadow row – x15, x12

Supinated pulldown – x10, x13

Hang chins – STRETCH

Single arm DB preacher curl – x15, x15

Hammer curl x 8 drop x 8, drop x 8

Abs lying leg raises – x15, x15, x14, x14

Instagram: @adamedw4rds

[Adam]

Incredible day at our annual show with 2bros yesterday, me and meg are living the dream as always. It was a packed show lots of success for both me and megs with the team and many many great athletes in attendance.

Update from me, no change in weight from yesterday but took pics again and change is huge, will keep on chipping away and continue with every other day pics as changes are coming much quicker now visually.

Steps will be kept low and we keep this going. This year is the year we make it happen.

it was probably the best 2bros show (bar the arnolds) in terms of stage/lighting ect there has been! Was awesome to watch and see the UK pros there too.. MK setting the standards

Instagram: @adamedw4rds

[Adam]

One busy weekend!! Headed over to Wigan to watch the 2bros MK show as i had a client compete in the first timers classic class. He came 3rd out of 10 in a good class. He only weighs 70kg so we had to make sure he brought the best condition in the class which he did so we were super happy with that placing.

It was incredible and inspiring to be surround by so many UK pros in one venue and just feed off the energy and give me that boost to own my shit and one day be able to join them in the ranks.

Check in Sat went well, up 1.2kg from last weeks check in and condition still holding so food has gone up again. As we are in this health phase i am going to continue to push cals up whilst body is responding so i am in a good spot for the next push.

Macros now are:

375g Pro, 705g Carb, 105g Fat – 5265 kcals.

Instagram: @adamedw4rds

[Adam]

Rest day yesterday was very much needed as its the first time i have trained 3 on especially pull/push/legs in a while so it was very welcomed.

Pull (pump) is on the cards tonight and then a trip over to Wigan this weekend to watch the MK classic as i have a client in classic and also a couple of guys from my gym competing.

Looks like it is set to be a very good show which will be bitter sweet as that was my target show so i will come back from that very invigorated.

Instagram: @adamedw4rds

[Adam]

Solid leg session in the books last night, my ACL is giving me some proper aggro at the moment so may need to look at getting an MRI on it as i have already had surgery on my knee twice.

The session was

Lying leg curl 1 x 8 + 10 partial + 30 sec Iso hold

Smith Squat 1 x 6, 1 x 8

Hack squat 1 x RP 8 + 7 + 8

Leg press – giant drop set – 16 plates for 8, 14 plates for 7, 12 plates for 10

Cable pull through – 1 x 10, 1 x10

Standing calves 2 sets of 8 reps + 10 partial + 10 sec stretch

Rest day today so will feed up ready for Back tmo

Instagram: @adamedw4rds

[Adam]

i’ve known and seen people go upto 160mcg but i would not advise that at all.. 120mcg is usually a tolerable dose.

Instagram: @adamedw4rds

[Adam]

Decided to do something a little different for legs last night. I have been reading a couple of John Meadows ebooks and his training style has always intrigued me with his exercise selection and also intensity techniques which got me thinking.

I have always been an advocate of a heavy set, back off set approach for as long as i can remember which has served me well but i feel that a different kind of stimulus would be something to try esp for my lagging.

First set of lying ham curls and my hams were blown up, the session was:

Lying ham curl (i banded this) – heavy set of 8, followed by 10 partials from the stretch and then a 30 iso hold at the top.. i managed 15 secs so will improve on this

Leg extension 1x (same as above, 1 x 15

Leg press x10, x10

Bulgarian split squats 1x 90sec each leg. (3 sec decent, come up halfway, pause for 3sec, complete rep)

Banded stiff leg deads x8, x8

Instagram: @adamedw4rds

[Adam]

Solid couple of sessions this week since being back from my holiday. Strength still not where it was but still getting some good numbers so i’ll take that.

Got my diet changes through yesterday as we head 11 weeks out from the Regional and 13 weeks out from the Arnolds which i will outlay below.

TD

Meal 1 – 4 whole eggs, 100g oats, 1 apple, 30g whey

Meal 2 – 225g chicken, 75g sushi rice,

Meal 3 – 250g Lean beef, 75g sushi rice

Meal 4 PreWO – 225g chicken, 100g sushi rice, 10g EVOO

Meal 5 PostWO – 150g cocopops, 60g Whey

NTD

Meal 1 – 4 whole eggs, 80g oats, 1 apple, 30g whey

Meal 2 – 150g chicken, 75g sushi rice

Meal 3 – 200g Lean beef, 75g sushi rice

Meal 4 – 150g chicken, 75g sushi rice

Meal 5 – 200g Lean beef, 75g sushi rice

Meal 6 – 80g Oats, 50g Whey, 100g Blueberries

Appetite is as sooo high right now coming out from a show and then a holiday so hopefully this will drop off soon otherwise it will be a long 11 weeks haha.

Instagram: @adamedw4rds

[Adam]

Holiday done and dusted.. had an incredible time away with my wife celebrating our 4th wedding anniversary in Olu Deniz.

Made sure we really enjoyed each other’s companies so only used our phones to check in with kids and post the odd holiday pic on an evening. Was so nice to just forget about life for a little bit.

Lots of nice food accompanied by 3 walks a day plus evening walking up and down the strip led to only a 6lbs weight increase which considering it was a week post comp I am very happy with.

Feeling a little run down today as been awake over 30hours due to travelling and then 8 hour car journey home from airport so decided to not train today and rest up until Monday.

Here is how things are looking as of this morning.

Instagram: @adamedw4rds

[Adam]

1 more day then i go on holidayyy!! Only 6lbs up from stage weight so i am very happy with how this week has been managing the rebound especially since we used some diuretics so it was paramount that hydration was key.

Legs was another good session, joints feel a little sore and fatigue is pretty high still so no numbers progressed but got the work done.

Standing calves – don’t track sets here.. possibly 4/5 including intensifier on last set

Seated Ham x12, x12

Smith squat x6

Pin loaded leg press x20, x25

leg ext x12, x12,6,5,4,3,2,1 (dropset)

Adductors x12, x12, x12

Instagram: @adamedw4rds

[Adam]

Really good arm session at the gym yesterday, even though i am back in the gym i am using this week not to force anything as joints still feel pretty achy and dry and just moving some blood around.

I am still getting some good numbers, but being mindful not to over shoot.

Hunger is a pain in the ass this week but i am managing it fine knowing i go on holiday in 2 days and can chill and eat for 6 days haha.

Def going to be heading into the pharmacy to stock up on the cheaper ancillaries ready for this prep 🙂

Instagram: @adamedw4rds