[Adam Rice]

What an epic session today!! Had a really good nights sleep last night woke up feeling fired up to smash today’s session.
Today was the day, the day where everything just clicked, I’ve felt strong since I got back in the gym after my show, but today was that day where strength just jumped to another level. Like full recovery has been achieved and things should just tick up from here.

Pull A

SA cable lat row x2
SA lat pull down x2
Supported t bar row x2
Atlantis upper back row x2
Upper back pull down x2
Supported cable kelso shrug x1
SA cable curls facing away x3
Rear delt cable fly x3
Pull up stretch 90 seconds

[Adam Rice]

Great great bicep/ legs B session last night. Saw progress across the day which I’m pleased about. I switched the SL extensions to bilateral and knees felt great and connected better on these then I have in the past on this particular machine….. I going to keep it in and run it till the tires fall off.

Life fitness SA Machine preacher x3
Life fitness seated leg curl x4
Life fitness extension x3
HS leg press x3
DB RDL x2
Hip thrust x1
Pin loaded toe press x4

Off day today, checking in and back into Pull A tomorrow!

[Adam Rice]

As everyone said here you have to find what works best for you.

Myself I am the opposite of Jordan and some of the others.

I actually intake 40% of my daily carbs around my workout time currently.

This is roughly 120g carbs pre, 25g intra and 150g post.

I find staying with COR and some fruit at the pre and post meal keeps digestion humming and I don’t add any fats to these meals.

[Adam Rice]

Epic Push Session yesterday. Had a friend come in and train with me, which was nice since I usually train solo. Pretty much had progressions across the board again as well. On my incline smith I was up a rep on my loading set, which was a bit of a grinder, and down 2 reps on my back off set, but still a net progression in my book. My flat machine press saw a 2 rep progression on both sets. All in all very happy with the session. Had some good shop talk as well through the session and after. My friend is even thinking of competing again and discussed coaching him again which will be a blast.

Push B

Lying cable laterals x3

Pec deck x2

Penata Incline Smith press x 2

Atlantis flat press x2

Bodyweight Dips x2

Push down using prime bar x2

SA Over head extension x2

Behind the back Cable laterals x3

[Adam Rice]

Epic pull session today. Took mostly rep progressions on all my top sets and a lot of the back off sets. A couple of the back offs I matched reps on. Connection was great and lead to a wicked pump!

Pull B

HS SA Pull Down x2
HS Low to High Row x3
SA Cable Lat Row contra laterally loaded x3
Life fitness Upper Back Row x2
Kelso Shrug on HS low row x1
SA Cable Hammer Curls facing away x3
Reverse pec deck x3
Pull up bar hang stretch x90 seconds

[Adam Rice]

Legs are right fried today!! Good and sore!! Off day of from training today. Just working 7-7 and then 2 days off of work. so should have very epic and productive push and pull sessions Monday and Tuesday. Have a friend/ old client coming in to train push with me Tuesday as well so should be a epic session.

NTD diet (with the adjustment made on friday)

Meal 1- Protein pancakes (Kubs’s recipe)

40g whey iso

100g egg whites

50g lactose free greek yogurt

100g pumpkin

100g COR

100g blueberries

Meal 2

3 whole eggs

115g bison (raw weight)

70g sushi rice (raw weight)

50g asparagus

50g red pepper

100g raspberries

Meal 3

225g chicken breast (raw weight)

70g Sushi rice (raw weight)

50g asparagus

50g red pepper

50g avocado

100g blueberries

Meal 4

205g Sirloin tip roast ground (raw weight)

220g sweet potato

15g sushi rice (raw weight)

50g asparagus

50g red pepper

100g pineapple

Meal 5

225g chicken breast (raw weight)

55g sushi Rice (raw weight)

50g asparagus

50g avocado

100g blackberries

[Adam Rice]

Epic epic epic leg session tonight!!! Took progress across all exercises. Last rotation was my first time using the Atlantis leg extension at my gym and today took a 3 rep progression and the pendulum squat saw massive rep progressions as well…. Chalk that up to not wasting energy with feeler sets figuring out a starting weight…. Much more efficient warm up/feelers sets due to having the log book set.
Session
Atlantas SA Prescher curl x3
Lying leg curl x4
Atlantis extension x3
Gymleco pendulum squat x3
DB RDL x2
DB split squat x1
Toe press x4

[Adam Rice]

Super busy off day yesterday!

check in pics in the morning plus my road walk/ steps. Worked 7am-7pm then home and packed up some stuff for todays 12 hour shift. Bed rinse and repeat.

Calories were bumped up yesterday. 400ish added to TDN and 300 added to NTD. I’ll get to posting the NTD on here I promise.

training Biceps/ Legs A tonight and fucking fired up to get in there and progress all lifts. I have the pendulum squat in place for this session and really eager to progress it over the coming months after some time away from it.

[Adam Rice]

Busy day today, massage in the morning. Went with my girlfriend to her first ultra sound appointment… she’s 7 weeks pregnant. Trained a little later and then had chiro appointment in the evening.

Push session was pretty epic today… connection was great. Had a really good pump. Took progress across the entire session which I am very pleased with. Check in tomorrow and most likely a 300-500 cal bump.

Session
-Lying cable Y raise x3
-Incline cable fly x2
-Shallow incline Icarian smith press x2
-Hammer strength incline press x2
-Tricep Biased Hammer Strength decline x2
– high incline cable skull crusher x4
-machine lateral x3
– dip stretch

Off Day tomorrow.

[Adam Rice]

Pull session today was fantastic, log book was progressed across all lifts today. Last time through was all about standardizing form and setting the stage for progress this week. Very pleased.

Pull A
-SA lat biased cable row x2
-SA lat biased pull down x2
-Chest supported T bar row x2
-Atlantas upper back biased row x2
-Upper back biased supported pulldown using prime bar x2
-SA cable curl facing away from stack x3
-supported cable rear delt fly x3
– lat stretch for 90 seconds

TDN
Meal 1
115g raw weight bison
3 large whole eggs
85g raw weight sushi rice
100g blueberries
50g asparagus
50g red pepper
5g Cholula sweet habanero sauce

Meal 2 (pre workout)
60g whey isolate
110g COR
50g banana
50g blueberries

Intra workout
25g of carbs from carb powder sipped through out
20g EAA taken in 1 shot mid session

Meal 3- post workout
60g whey isolate
110g COR
50g banana
150g strawberries

Meal 4
205g raw weight sirloin tip
200g sweet potato
50g asparagus
50g red pepper

Meal 5
225g raw weight chicken breast
70g raw weight sushi rice
100g black berries or raspberries
50g asparagus
50g avocado
15g G Hugh’s bbq sauce

I just switched to 5 meals a day because of my work schedule. I work 7am-7pm. I’ll do a 20min morning walk and then lift after work. In order to optimize sleep I’m trying to cut a meal out and redistributing those cals across the other meals allowing me to get 4 meals in at work and then get home eat my post workout meal and get ready for bed. This also allows me to get an extra 40min of sleep minimum in the morning.

[Adam Rice]

Hey Kuba,

Quick question for you regarding how you cook your rice. I’ve usually always measured my rice cooked and recently switched over to measuring it raw, like you have stated in videos before, to be more accurate with my carb amounts. Is there a ratio you utilize for the amount of water you use for every 10g of raw weight rice to keep things consistent across training and non training days.

I like low volume

So 400g rice I wash it first and add 500/600g water super simple [/quote]
Awesome thanks Kuba, this gives me a
good reference point to keep consistency with!! Much appreciated

[Adam Rice]

Hey everyone,

Signed up not to long ago and decided to start my own log on here. To track my progress on a bodybuilding site and not just on IG.
My name is Adam, I’ve been training for over 18 years and have been competing since 2011. I’ve done 11 shows over that time span. A good chunk of those shows have been at the Canadian national level. I’ve done pretty well for myself in those shows a number of top 3 finishes in the middle weight class.
I just competed this November at the CPA King Kong Championships and won the masters 35+ heavy weight class and masters 35+ overall as well as winning the Open Light heavy weight class. By far the best package I have had on stage.
I’m in my rebound phase now, I wanted to go through the first cycle of my training program to iron out the programming before starting a log. I have already had to make one 200cal bump coming from carbs to both training and off days in that first week. And probably have another adjustment coming in the next couple days but I’ll get to that once I check in and my best friend/ coach and I decide what that’s going to look like.

As of right now nutrition and training is looking like this….

TDN: Cho: 456. Pro: 284. Fat: 49. Cals: 3404
NTD: Cho: 346. Pro: 278. Fat: 53. Cals: 2978

Training split
Pull
Push
Off
Legs
Off

Current AAS
100mg test cyp EOD
100mg Mastron E EOD
50MG NPP EOD
2IU GH AM, 3IU GH PM

AM weight this morning was 183.9lbs. I was a little higher in weight at the front end of last week due to some post show meals. I didn’t go over board with that and kept things fairly tight, and I anticipated weight dropping off slightly with the excess water dropping off. Now slowly pushing up. Next goal is CPA Canadian pro qualifier on October 4th 2025.

I’ll lay out what my actual day of eating looks like starting tomorrow since it’s the start of my training cycle and I’ll log my session as well.

Hope you’ll follow along the journey.

[Adam Rice]

Hey Kuba,

Quick question for you regarding how you cook your rice. I’ve usually always measured my rice cooked and recently switched over to measuring it raw, like you have stated in videos before, to be more accurate with my carb amounts. Is there a ratio you utilize for the amount of water you use for every 10g of raw weight rice to keep things consistent across training and non training days.