[Adam Bishop]

Good session at physique warehouse today.

RDL 170×10
HS pulldown 183×6 133×12
Iso lateral row 127×10 then drop set
Leverage pull down 80x3x12
Rev pec dec 202.5×10
Curl triple set – 3 sets
Cable curl – 3 sets

Got a session in the barn tomorrow then I travel out to Finland for a wedding so I’ll also be training out there over the weekend.

[Adam Bishop]

Mentally feeling much much better today. No training but got a load of work and some filming done.

Had physio and massage today plus felt much more comfortable walking this evening.

Pull session tomorrow

[Adam Bishop]

Not the best session today. Just wasn’t feeling it. In a super bad mood for some reason and it affected me.

I got my Hatfield squats done up to 180×10 and my calf work and got out the gym.

Still completed my two bike sessions and an evening walk to salvage the day.

[Adam Bishop]

140.6

Trained this morning in the barn:

Hammer strength chest Press 115×8 80×12
Dips 140x3x12 (w/rest pause)
SA Cable Lateral Raise 20×8 13×14
Lateral Raise 14x3x16 (w/rest pause)
Push downs 27×8 13.5×15
Unilateral cable extension 23x3x13 (w/rest pause)

Good session despite feeling nauseous throughout it. I woke up pretty early this morning so I think my sugars dropped a little bit while i had a lot of caffeine. Also got my two 10min bike sessions done.

[Adam Bishop]

Ankle still a little swollen today after yesterday’s walking on uneven ground but it’s nothing too drastic. Pull session in the barn today:

RDL 120×10
CG Pulldown 124.25×8 93×12
Seated cable row 1118×10 86×15
Pulldown 72x3x14
Seated WG Row 72x3x13
EZ Thick bar curl 40×7 30×10
Facing away Cable curl 20x3x13
Standing Cable Curl 20x3x13

Felt great to be back doing a deadlift variation today. All part of the plan to have me pulling from the floor in 3 weeks time.

[Adam Bishop]

Rest day for me and I spent it next to the lake fishing.

Took the closest swim to the car park and tried to sit as much as possible.

Proper hot today so very thankful of the shade of a big oak tree to keep me cool.

Back to business tomorrow with some pull.

[Adam Bishop]

142.1kg

Legs session at physique warehouse

Leg Extension – 3 sets
Primal Power Squat – 2 sets
Belt squat – 3 sets
Prime hamstring curl – 3 sets
Calf raise – 3×20
SL Calf Iso – 3x30sec

Got some more respectable weight loaded on the power squat today which was probably it the best idea as I should have progressed a little slower but never mind, got through it unscathed.

Bodyweight has stalled a little so food is down and cardio is up. Did two short stints on the bike today. I prefer to break my cardio work into shorter sessions as I’m a bit heavy to be on a bike for too long.

Much needed rest day tomorrow and I’m off fishing in the sunshine.

[Adam Bishop]

Push session once again in physique warehouse gym.

Seated Smith Press 145×7 100×14
Atlantis incline Press 220×9 then drop set
Prime Bench Press 140×8
Panatta lateral raise 85×11 60×14
Cable fly superset 3×10/10
Pressdowns 3 sets
Skullcrusher superset 3 sets

Really good session and we got everything out of my pecs, delts and triceps as possible. Going to head back in there tomorrow for my leg session as I have more options in there.

[Adam Bishop]

Yep food choices look good to me and if 4 meals works for you then crack on. Looks a solid base to adjust from.

Another vote here for some intra EAAs or mps max.

[Adam Bishop]

BW: 142.3kg – my body does some weird things.

Pull session at Physique Warehouse

HS pulldown 182×6 132×12
Iso lateral row 126×11 then drop set
Leverage pull down 70x3x12
T bar row 112.5×10 then drop set
Rev pec dec 200×10
Curl super set – 3 sets
Hammer curl – 1 set with drop set

Great session and felt stronger once again in all movements. Also had physio today and that went well, Achilles is looking good.

Finished the day off with some massage and finally a return to the hot tub now that I’m out the boot.

[Adam Bishop]

Rest day.

Out the boot today and it felt good not to have to keep putting that thing on to walk around. 1cm heel lift in my shoes and I was pretty slow walking around even by strongman standards.

Staying very cautious to avoid re injury and the Achilles felt very tight which is a good thing. It will lengthen over time and with walking I will get a larger ROM in my ankle.

[Adam Bishop]

Back home and in the barn for a lowerbody session:

Hatfield squats 140×10 110×15
SL Leg Ext – 75x3x14 (w/rest pause)
SSB GMs – 110×10 90×15
SL Leg curl – 49x3x14 (w/rest pause)
SL Leg Press – 3×12
Calf Raise – BWx4x20
SL Calf Iso – 3×3/10”

Last day in the boot, tomorrow I move into my usual shoes but with a 1cm heel wedge. Got to be super careful moving about for a couple of weeks as chances of re injury are higher in the early days out of the boot. I’ll still use the boot for my lower sessions this week to keep things solid until I’m more comfortable walking about without it.

[Adam Bishop]

Push session:

Prime incline – 2 sets
Dips – 3 sets
Pec dec – 3 sets
Prime seated Press – 2 sets
Panatta lateral raise – 3 sets
BB front raise – 3 sets
Machine JM Press – 2 sets
Hammer grip cable Pressdowns – 3 sets
Cross body cable Pressdowns – 3 sets

Final training session of the holiday done and we headed home this evening. Had a great time in Cornwall but it’s good to be home and back to normality. Legs tomorrow back in the Spartan setting of the barn.

[Adam Bishop]

Oh and I also finished off the session with my calf work:

Standing bilateral calf raises – 4×15
SL calf ISOs (some BW deducted) – 3×3/5sec

[Adam Bishop]

Pull session:

Hammer Strength Row – 2 sets
Hammer strength pulldown – 2 sets
Prime extreme row – 2 sets
CG pulldown – 3 sets
Cable rear delt fly – 3 sets
Cable curl – 2 sets
Incline DB curl – 3 sets
Seated DB curl – 3 sets

Great session again and felt really strong today. All movements feeling on point and I really enjoyed the session.