[Adam]

Non training day yesterday and managed to get in and do my cardio in the AM as my wife wasn’t at the gym which felt so good. Solid 40mins set me up well for the day.

Weight has gone up a touch since last week but the look is getting much better so not sure why.. maybe a little water from stress as that’s pretty high atm.

Looking forward to getting back in the gym tonight for legs.

Instagram: @adamedw4rds

[Adam]

Chest and Delts session was a good one, had a very good pump and then it started to fade along with fatigue setting in towards the end of the session but all in all was a good one. Swapped a couple of movements out for some variety.

Incline prime press x12, x12

Decline HS press x10, 12

Incline smith x8, x12 (wouldn’t usually have another press her but training partner was doing them so i did a couple of sets to keep warm)

plate loaded shoulder press x8, dropset x8, x8, x12

pec fly x10, x10

standing side laterals x 12, drop set x8, x8, x8

cardio 40mins (20mins high incline treadmil, 20mins stairs)

Check in this morning weight up a touch at 240lbs so around 16lbs left to drop to be at weight limit.

Instagram: @adamedw4rds

[Adam]

Love your approach to diet and training brother! Will be following. Are you in a cruise during this dieting phase?

Thank you mate, no I’m on cycle as i am dieting for the British but pulling down early so utilising some assistance early on as i may jump in a regional fairly soon.. I’m always a fan of doing it this way as i can then fill back out and pull in more for the main show.

Atm cycle is:

Test – 550mg P/W

Tren – 300mg P/W

Mast – 300mg P/W

T3 – 32.5mcg PD

Clen – 80mcg PD

Proviron – 25mg PD

Anavar – 50mg PD

tamoxifen – 20mg PD

Will taper up the masteron as i get closer.

Instagram: @adamedw4rds

[Adam]

Check in went well at the weekend with some new changes to diet. carbs on training and non training down by circa 135g so new macros are:

TD: 290g Pro, 409g Carb, 48g Fat – 3228cal

NTD: 305g Pro, 338g Carb, 53g Fat – 3049cal

Cardio bumped to 40mins now. At the moment i am doing cardio after training in the evening as my wife trains in the AM before i leave for work so may have to invest in a bike or something for home. I don’t mind doing it postWO it just doesn’t feel right being in prep and not doing AM cardio lol.

the drop and cardio increase should see me tighten up some more this week.

Went to watch the FitX leeds qualifier yesterday which was a good day out and always helps to get the fire burning that little bit more.

In tonight for Chest & Delts.

Instagram: @adamedw4rds

[Adam]

Update with where i am at.. i was getting so good at keeping this log update then work happened, uni happened, kids happened and bodybuilding happened so I’ve been crazyy busy to say the least.


I have been in a dieting phase now for 5ish weeks and down 18lbs so far and pulling in pretty well.
i go on holiday in 5 weeks with my wife for our 4th year wedding anniversary so i am pulling down hard for that as when i am back there is 6 weeks until the British in which time i will have to do a regional too..so this leaves me about 11 weeks left to get legit.
i should be in a very good spot in another 5 weeks which will enable me to have some down time away.


I didn’t plan on going away but the mother-in-law said she would have the boys for a week as she doesn’t see them since we moved and we haven’t celebrated any of our anniversaries because of prep then covid and then prep last year so we are making the most of it.


Cardio only at 30mins still and food has been dropped this week but still a good amount.


TD – 303g Pro, 542g Carb, 54g Fat (3866 cals)
NTD – 295g Pro, 476g Carb, 56g Fat (3588 cals)



Training:
Mon – chest

Instagram: @adamedw4rds

[Adam]

108/122 days

Monday i spent devising my game plan, diet, PEDs ect and yesterday was the first day executing everything to the T, so prep is officially underway.

<font face=”inherit”>Was back last night and i trained with a friend who is in prep, just followed his lead and turned out to be a very good session, felt like i had been hit by a bus by </font>the<font face=”inherit”> end of it but recovery will bounce back.</font>

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</font>

<font face=”inherit”>The session was:</font>

<font face=”inherit”>Standing ham (Warm up)</font>

<font face=”inherit”>RDL x9, x15</font>

Prime extreme row x12 x10

Single arm cable pulldown x12 x12

close grip pulldown x8 x8

rear delt fly x 12 x12

Instagram: @adamedw4rds

[Adam]

Really good session last night, felt so good to be back in the gym. Strength was down but to be expected after not training and test levels in the gutter.

Today is the first day i start “prep” diet remains pretty much as it was just no extras and an initial drop of 200g from carbs and 50g fat so my macros now are:

TD macros: 323p 571c 53f

NTD macros: 308p 464c 52f

i will monitor this and see how it goes, i expect an initial jump in weight as the last three weeks i have hardly eaten and the re intro of supps will help.

My session last night was:

Incline smith x9 x12

Vertical machine press x6 x10

prime shoulder press x12 x10

pec dec x15+5pump x15+5pump

standing side laterals x10 x10

close grip bench x9 x12

single arm behind head db ext x12 x12

Instagram: @adamedw4rds

[Adam]

woahh that three weeks went quick.. it has been a very busy couple of weeks with wife operation, work and Uni.

Headed to Peterborough yesterday to see my client compete at the PCA, where he won and just missed out on the overall which was a very good battle.. he had a few of the judges come and say how well he looked so that gave me great pride as a coach.

Yesterday lit a fire for me after the one on this offseason subsided a touch, so i need to make a decision ASAP if i am doing the British as i have 18 weeks until then and a quick regional before in 16 weeks so i need to start now ideally.

i have been very much foot off the gas so i think i can make some significant changes given the timeframe.

decisions decisions

Instagram: @adamedw4rds

[Adam]

Rest day yesterday and managed to get a decent amount of sleep but woke up even more tired.. manging to keep my cpap on all night now which is good but still not sure why my sleep quality is poor.

I’ve been so busy at work, recently with being given an additional department so now i am the Quality Manager for the company but also the SMT manager. I haven’t asked for a raise even though my workload has doubled. Although it would have been nice to of been given one, i like to prove my worth by bringing the departments up to scratch and then the time will come where i can negotiate from a better position.

Oh and my modules at work have doubled so now on fulltime study alongside work.. i must be a sucker for punishment. ha

In for legs tonight which will take some grit to get through but last of the big sessions before next week in have a complete rest.

Instagram: @adamedw4rds

[Adam]

Yesterdays session was very hard, didn’t have anything in the tank but managed to keep numbers roughly the same and battle through. Two more sessions left to go and then complete rest.

Going to go over my current training split and tweak a couple of exercises that are either added “fluff” or not seeing much benefit from now that i have gave it a good run.

Nothing much to report of the diet or drug side, nothing has changed for a little while.

Instagram: @adamedw4rds

[Adam]

I’m getting to the point now where i am starting to overreach and sessions are affecting my recovery and getting hard to keep up with energy demand in the gym. This tells me i am due a deload which couldn’t have come at a better time as my wife has an operation next week and will be away for the entire week so I’ll be home with the kids therefore not able to train.

I am bedding into the weight nicely now, when the initial weight went on back pumps were horrendous and fatigue from walking was massive but that has subsided now and i don’t feel the weight. I always step on the scale thinking i must have lost weight as i feel “light” but nope.. still around 265lbs. Will be a hard slog pushing up to 270lbs and keeping good condition but it is definitely doable. This would see me at 35lbs heavier than i started last prep at and being in far superior condition.

Instagram: @adamedw4rds

[Adam]

Solid week of training, strength seems to be going up quite linearly at the moment and filling in the gaps well especially given I’m not pushing anything.

Back last night, really starting to feel these sessions hit more and more. I have legs today so we decided to drop the RDL on back day yesterday so that it didn’t hinder todays legs.

Chest supported Dual d handle Pulldown x9, x12
DB pull over x10, x10
HS upper back row x9, x12
Single arm low row x10, x10
Close grip Pulldown x9, x8
Shrugs x20, x20
Ez bar cable curl x15, x15
Single arm preacher x12

Instagram: @adamedw4rds

[Adam]

Very pleased with check in this week – my back is coming on in leap and bounds since I’ve been able to train it properly.

My plan this year was to win the British but the rate of progression with offseason atm I’m not too fussed if I do it or not, as I want to maximise this run as much as possible before I prep so I may look to hit the Arnold’s in October. This gives me a good long run in.

Instagram: @adamedw4rds

[Adam]

260lbs this morning, been stuck at this AM weight for around 3 weeks now which is frustrating but strength is coming up and i’ve settled into the weight whereas couple of weeks ago back pumps galore and had to sit down every 2 mins.. will see where it is at tmo for check in and speak to my coach as i feel things can be stepped up a touch.

Push last night and i was flying, 6pps on the Hammer strength incline press for a solid 5 reps and 4pps for 15 very easy reps on the backoff. Stacked and banded most exercises after that.

session was

HS incline press x5, x15

Vertical press x9, x12

Prime pin loaded press x7, x8

Pec dec x10, 10, x15

standing side laterals x9, x10

Dips x9, x12

single arm d handle pushdown x10, x10

DB overhead ext x15, x11

Instagram: @adamedw4rds

[Adam]

Rest day yesterday so not much to report, just ensuring i get my meals in and rest as much as i can.. fell asleep without my CPAP last night and woke up feeling like i haven’t been to bed so this will be fun today ha.

Not sure if i have done a diet/cycle update recently so will put it below.

TD

Meal 1 – 30g whey, 50g PB, 140g oats, 1 banana

Meal 2 – 150g chicken, 600g white potato

Meal 3 – 150g steak mince 5%, 125g rice, 10g EVOO

Meal 4 – 150g chicken, 125g rice, 100g pineapple (i often swap this for oats and whey as i can drink this due to my work schedule)

Intra – 60g dextrose

Meal 5 – 200g Cocopops, 30g whey, 1 banana

Meal 6 – 150g steak mince 5%, 125g pasta

Pro – 321g, Carb – 752g, Fat – 85g, Cals – 5149

NTD

Meal 1 – 30g whey, 30g PB, 140g oats, 1 banana

Meal 2 – 150g chicken, 125g rice, 10g EVOO

Meal 3 – 150g steak mince 5%, 150g pasta

Meal 4 – 150g chicken, 600g white potato

Meal 5 – 150g steak mince 5%, 150g pasta

Meal 6 – 30g whey, 30g PB, 125g oats

Pro – 3217, Carb – 596g, Fat – 97g, Cals – 4648

Cycle: 750mg Test, 600mg Eq, 20iu Lantus AM

I will sporadically use some MK677 when my appetite dips as i never have an issue with my blood sugars when i use it. My biggest issue is eating all of my food as i have never had a big appetite, that’s one of the reasons why i can dig hard in prep so using a little MK to boost my appetite especially in offseason when trying to grow suits me perfectly.

Big push session on the cards this evening which i am very much looking forward too.

Instagram: @adamedw4rds