[Adam Bishop]

I’ve recently done 10 weeks in a boot and I went with a pull/push/leg/rest split.

I would highly recommend you training your non injured leg to maintain mass and for the cross over effect which might help maintain your injured side to a degree. It will also give you some single leg strength goals to work to when you are out the boot and able to train both legs again. This makes closing the strength deficit a lot more measurable.

Use pin selected machines where possible to reduce the need to stand and load plates or have someone load the plates for you.

[Adam Bishop]

Yeah if you’re looking for a sleep product then Dream Sleep is the king and works out cheaper than buying all its individual ingredients separately.

Obviously if you are unable to get TBJP products in then look at Ashwaganda, zinc and magnesium for relaxation and sleep aid.

Obviously there is a few absolutely free options for improving sleep quality if on a true budget:

1. Wake and go to bed at the same time each day

2. Limit caffeine intake in the afternoon

3. Get your bedroom cool and dark

4. Avoid using your phone in the hour leading up to bedtime.

I would be ensuring all of these points are ticked off all before spending money on supplements

[Adam Bishop]

Pull day at Physique warehouse:

Block Pulls 236×5 268×3 300×5
HS Pulldowns 181×6 135×12
Iso Lat Row 126×10 76×16
Leverage Pulldown 70x3x15 (rest pause)
Rev Fly 200×11
DB Curl triple set 3×12/12/12
EZ bar superset 2×12/12

Bodyweight at 131.9kg this morning even with the additional food. Looks like it will be going up again this weekend. Feeling really good and fit during the sessions. Higher food day today so it will be interesting to see where I’m at on the scale tomorrow morning

[Adam Bishop]

Yep Clare has nailed it here. Drink 4-5litres and put salt on your food. That’s what I do unless it’s a super hot day when I add in some Peak Hydration in the morning or pre training.

[Adam Bishop]

Second rest day for me to get me back on track.

Body feels great, keen to get back to it tomorrow for my pull session. Heaviest session on this loading wave.

[Adam Bishop]

Rest day spent fishing.

Got the night in the Bivvy lined up so all good came with me in a big electric cool box. So far so good.

I’ll probably fish on till tomorrow afternoon then head home via Costco for some bits.

[Adam Bishop]

Leg day today:

Box Squat – 158×3 168×3 178×6
Leg Press – 300×20 300×13
Leg Extension – 125x3x16 (rest pause)
Seated Leg Curl – 91x3x17 (rest pause)
SL Calf Raise – Lx16,12,12 Rx30,20,16
Ab rollouts – 2×10

Bodyweight at 133.7 this morning. Bit more food in over the weekend and we’ve stepped things up again for this week to see what happens. 5 days at 3600kcal and 2 days at 430kcal. All the same foods just the portions change. In a nice rhythm with the food. Cooked up all my meals for the next two days as I’m off fishing tomorrow so I have everything I need.

[Adam Bishop]

Late post from me as we’ve been on the road visiting friends. I got my press session done this morning before we hit the road:

Military Press 94×3 99×3 105×6
HS Chest Press 125×6

Picked up a small tear in my left pec on the back off set of chest press so I left it there, omitted the dips and moved on with the session:

Cable Lateral Raise 20x3x12 (rest pause)
Pressdowns 31×9 18×18
Overhead cable extension 25x3x13 (rest pause)

Pec doesn’t feel that bad but I didn’t want to risk anything. I’ll rest it a couple of days then get some blood back into it next week and see what’s what.

[Adam Bishop]

Felt good with some magnesium back on my hands today. Pull day starting with block pulls. I’m testing what I hope is the final prototype of the belt I’ve been working on for nearly a year now. Happy to say it passed the gym test and trial by deadlift.

Block pulls 252×3 268×3 284×6
CG Pulldown 133×8 94×12
Seated Cable Row 125×8 94×12
WG Cable Row 79x3x10 (rest pause)
Fat EZ Bar curls 40×9 30×13
Cable Curls 25x3x11 (rest pause)

[Adam Bishop]

Lower session today and it was a squat focused one. With my two session rotation I’ll squat in both but I wanted to do more volume on the squat in one of the sessions to really drill the movement. Perfect opportunity to while the loads are low as we progress back from injury. Very simple session:

Box Squat – 149×5 158×5 168×8 118x5x10
Seated Leg Curl – 84x5x10
SL calf Raise – x15,13,11

Progress made on the calf work, each session the calf is coming back and getting stronger.

Pull session tomorrow

[Adam Bishop]

Switched my days around today and tomorrow so that I could go fishing with my Dad and nephew.

Rest day today and I’ll be doing legs tomorrow.

[Adam Bishop]

134.5 this morning.

Push session at physique again. Felt really good. Busy day with physio session in the morning, push session then massage in the afternoon.

Military Press 88×5 94×5 99×8
Atlantis Incline 231×8 160×13
Prime flat press 151×7
Panatta fly 90x3x15 (rest pause)
Panatta laterals 95×8 70×15
Incline cable skullcrushers 35x3x10
Kneeling tricep extension 3×10 then drop set

[Adam Bishop]

Ok time to grow. First pull session up at Physique warehouse:

Block Pulls 236×5 252×5 268×8
HS Pulldown 180×6 134×12
Isolateral row 125×10 75×16
Leverage pulldown 70x3x12
Rear delt fly 200×10
Three way cable curl 3×12/12/12
Preacher curl 3×12

Split moving forward is remaining the same (Pull/Push/legs/off) however the addition of the deadlift, military press and squat work (using 5/3/1 loading with an extremely light starting tMax)

Food is up all this week at what was my high days on Wednesday and Sunday during the cut. So that’s P332 C396 F99 for this week then we’ll see what my bodyweight does before adjusting things.

[Adam Bishop]

Final day of this phase done. Food goes up as of tomorrow with me moving to my usual “high” day everyday from the previous diet phase. From there we’ll see what my bodyweight does.

Really looking forward to getting started with the next 20weeks pushing my bodyweight and gym lifts up.

Final lower session today:

Box Squat 155×8
Leg Ext – 130x3x17 (w/rest pause)
Seated Leg curl – 98x3x15 (w/rest pause)
Leg Press – 225x3x20
SL Calf Raise – L3x16 R3x25
SL Calf Iso – 3x15sec

[Adam Bishop]

Bodyweight 134.4kg. Lightest I’ve been for a long time and I’ve achieved my rough goal of being sub 135kg. One more day of cutting tomorrow then we start pushing up.

Looking forward to the next 20 weeks. Got everything laid out ready to really put some muscle on and increase my lifts a lot. Goals have been set and I’ll be recording more than ever.

Press session today and military press was reintroduced ready for next week.

Military Press 80×8
Hammer strength chest Press 123×7 83×14
Dips 134x3x16 (w/rest pause)
Cable Lateral Raise 20x3x12 (w/rest pause)
Push downs 29.5×8 18×16
Unilateral cable extension 22.5x3x13 (w/rest pause)