[Andy]

A great session today, even if I do feel a bit ropey after the 2 nights in Amsterdam.

As much as I love BB, I do love a blow out 2-3 times a year, so that’s the 3rd one. I’ve decided not to go to my school lads reunion at the end of the year, primarily because it’s Go Karting this year, and that last thing I need is an injury from that.

Anyway, today’s session was great and now that there’s no interruptions to my week I ran the previous chest session Chris and I were doing. There wasn’t much to report in terms of progression, but having only drank about 5% of what I usually take in over the weekend, I’d say that sounds about right.

Seated cuffed cable flys – 1 working sets, 12-15, 1 back-off set, 15-20

Incline DB press – 1 working set, 8-12, 1 back-off set, 12-15

Prime PL small incline chest press – 1 working set, 8-12, 1 cluster set 4 sets of 5 w/ 10s rest

Standing cable chest fly – 2 working sets, 20

SA standing cable side raises – 3 working sets, 20

SA standing cable rear raises – 3 workings sets, 20

Seated alternating DB curls – 3 working sets, 15-20

Standing EZ-bar curls – 3 workings sets, 15-20

Shallow decline cable crunches – 3 working sets, AMRAP

I already feel a million times better so this week should be a good one!

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[Andy]

A great day wrapped up in Amsterdam with the lads. It’s been great to spend some time with the boys before the end of the year, before the inevitable surge in PT and lifestyle clients starting in January.

I’m very much looking forward to getting back into the Gym on Monday!

Nick and I have agreed to add a little bit more food into the mix on both my TD and NTD. So we’re now sitting at;

TD: 6100cals

NTD: 59000cals

I’ve held back on adding food and now it’s a tool I can continue use for the next 5 months.

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[Andy]

A superb back session yesterday and the last session of the week, so I wanted to make sure it was a perfect one – that’s always my intention obviously.

I had Ricky slot my SI joint back in place on Wednesday, but he had to snap me in half in order to get it to go back in place, so it was a bit raw, so I decided to pull deadlifts out of the session. I’m getting better at listening to my gut, and if something doesn’t feel right I’ll put it to one side. I still managed to pull 8 plates on the bar row for 6 reps, slightly cleaner than last week.

It’s now off to Amsterdam for the weekend for a bit of down time with some of the boys from the gym.

Close grip lat pulldowns – 1 working set, 8-12, 1 back-off set, 12-15

Conventional t-bar row – 1 working set, 8-12, 1 back-off set, 12-15

Chest supported t-bar row (upper back bias) – 1 working set, 8-12

SA DB rows – 2 working sets, 8-12

SA Nautilus row – 1 working set, 8-12

Prime rear peck deck – 3 working sets, 12-15

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IFBB Pro Andy Scott on Instagram: "Back in the 8 plate club on t-bar rows It’s mad how different 7.75 feels to 8, 1 more second in that position and my head was going to explode Show me someone who does a traditional t-bar rows clean with 5+ plates who doesn’t have a good back reason they’re avoided. . . they’re hard as fuck @tbjpnutrition ANDY10 for 10% off @uddingston_physiotherapy @sk_wellness_clinic Looking to work with me? Click the link in my bio www.amsmuscle.com⁣ andy@amsmuscle.com Youtube - amsmuscle⁣ Personal training Contest Preparation ⁣ Lifestyle Nutritional Coaching⁣ Bodybuilding/Classic Bodybuilding Posing Coach"

330 likes, 3 comments - amsmuscle on December 5, 2024: "Back in the 8 plate club on t-bar rows It’s mad how different 7.75 feels to 8, 1 more second in that position and my head was going to … Continue reading

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[Andy]

Completely agree with Sas and Jordan, if you’ve made that level of progression before, you’ll get a good deal of progression again off of the same dose. Not to mention the changes to your nutrition. Always find room for improvement in your nutrition and training before looking to push PEDs.

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[Andy]

A fairly stress free NTD today, and a visit to my physio who went so hard through my triceps I thought I was going to pass out from the pain. I’ve been getting a slight niggle through the inside of my elbow, just some light tendonitis, which I usually get every couple of months. One thing to remember is that tendonitis usually comes from the muscles surrounding the tendon being too tight. Thus, your first call to action is to get those muscles released. Anti-inflammatories, Cure Coming, hot/cold therapy all work too but address the tightness issue first.

1 more training session this week and then I’m away to Amsterdam for a few nights with the boys.

This will be a chilled one, as after this I’ve got nothing on until mid-April. I’m delighted with how the offseason has went and how it’s going, but I also love a good bit of downtime too.

I just got my blood work kit through the post, so I’ll get those done next week to see where I am and then from there Nick and I will put our heads together.

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[Andy]

Excellent session today, I just went with the session I done last week, as the pump off the back of it was insane. A few numbers went up today, but nothing outrageous. Training with significantly more sets means that weight progression is minimal.

Prime PL lying leg curls – 15, 12, 10 + dropset

Leg extension (rest pause set) – Pick a weight you can get a comfortable 15 reps, pause for 45s rep to failure, pause for 30s, rep to failure, pause for 15s, rep to failure, pause for 5s lean forward and perform 15 partials (I let my training partner decide how many to do here).

BB squats – 15 – 12 – 8 – 8

Pendulum squat – 12 – 8 – 10

Cybex seated leg curls – 15, 15, 15

Seated PL calve raises – 3 working sets, 20

Decline bench crunches

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[Andy]

A smashing start to the week with push in the bag. I knocked up a few numbers early in the session which ultimately caused a few of the numbers later in the session, but that’s the common theme for me when I PB in a pushing session.

Again, I’m only doing push due to the trip to Amsterdam on Friday, but it’s been a nice change from it just being a chest session.

Seated cuffed cable flys – 1 working sets, 12-15, 1 back-off set, 15-20

Incline DB press – 1 working set, 8-12, 1 back-off set, 12-15

High incline SM shoulder press – 1 working set, 8-12, 1 back-off set, 12-15

Standing cable chest fly – 2 working sets, 20

SA standing cable side raises – 3 working sets, 20

SA standing cable rear raises – 3 workings sets, 20

Seated alternating DB curls – 3 working sets, 15-20

Standing EZ-bar curls – 3 workings sets, 15-20

Shallow decline cable crunches – 3 working sets, AMRAP

Now that’s the last pro BB show out of the way, I’m hoping the IFBB release their schedule so I can plan my 2025. Nick and I will still be reevaluating things mid-April to decide if 2025 is on the cards though, but a rough idea of shows in my head would be great.

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[Andy]

Each time I’ve gone through TSA flying into the states I’ve not brought any injectables, even in checked luggage as they can still search those bags, which has happened to me twice, luckily I didn’t chance bringing injectables into the US.

When I competed at the Arnold US amateur, I brought orals in checked luggage, in a bottle of multivitamins.

If it’s a case of flying into the US I personally wouldn’t bother chancing it.

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[Andy]

A very easy and chilled Sunday. I tried to do as little as humanly possible, and I feel great for it. It’s been a long time since I’ve had a Sunday this chilled.

I’ve got a chilled week to follow it, so some big numbers are on the cards.

I have a feeling December is going to be done before we know it, and it will be time to diet

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[Andy]

Feeling a touch tired today after the gym’s night out last night, but it was great one! It’s the first time the gym has went to a big function for the Christmas night out.

I went in and done light shoulder session as I felt I was festering in the flat – it’s rare I have 2 days off at the weekend. It was superb, and made me feel 100x better!

I checked in with Nick this morning, and we’ve agreed to put a little more insulin in pre workout, so current levels are sitting at;

20IU lantus AM

5IU novorapid pre workout

10IU novorapid post workout

Plenty of room to play with, although I don’t go nuts with it.

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[Andy]

Weighed in at 280.8 so a 0.5’ish drop from last Saturday. It’s the gym’s Christmas night out tonight, so I checked in a day early. It will be a quiet affair for me though, but I didn’t want my look skewed.

I’ll send everything over to Nick tomorrow to see what his thoughts are. I think a PED push is on the cards. I feel like my digestion is in a good place, but I’d rather not add more food in at this moment in time when training is in such a good spot progression wise.

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[Andy]

Hi Jamie.

I feel once muscle tissue is there, it’s there. I do however like to spend 4-6 weeks at or finding maintenance rather than dropping from the surplus as you may still be dropping into the surplus itself, and only losing weight from gut content/water.

If you have your maintenance point sussed, then a drop from there is (or should be) from fat – as well as the other areas we drop weight from.

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[Andy]

Back in the bag today, and another very nice session. Back never really seems to be a bad one, I literally remember the last bad one, I was on prep in 2018 around 6 weeks out, and I only remember that because I thought, “Christ, I must be in a bad way because I never have a bad back session”.

I t-bar rowed 8 plates for the first time in the while, for a clean 6.

My SI joint has been a bit funny for a few days, nothing bad, but I know it’s slipped like a toilet cubicle door. While warming with deadlifts, I could feel my left side pulling down, so I stripped the weight back a touch and worked up to a nice 12 reps.

Close grip lat pulldowns – 1 working set, 8-12, 1 back-off set, 12-15

Conventional t-bar row – 1 working set, 8-12, 1 back-off set, 12-15

Chest supported t-bar row (upper back bias) – 1 working set, 8-12

SA DB rows – 2 working sets, 8-12

SA Nautilus row – 1 working set, 8-12

Prime rear peck deck – 3 working sets, 12-15

Conventional deadlifts – 1 working set, 6-10

As I mentioned, I have my gym’s night out tomorrow, so I’ll get a shoulder in on Saturday afternoon.

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[Andy]

I’ve been doing some sort of delt isolation 3x a week for about 18 months now, and they’ve grown really well from that. Nothing taken to failure though, keeping rest periods short and working in a few ranges (12-15, 15-20)

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[Andy]

A busy NTD wrapped up. I mentioned last week I tweaked my left shoulder correcting the bar on a BB squat and it’s been a dull ache ever since, which obviously strikes fear into someone who has had their shoulder operated on.

My physio went through it pretty aggressively, and as he was working on it, you could actually feel the knots leave the tissue and now it’s not sore at all, and I have a full ROM.

I must have just braced so hard in the fear of tipping the weight to the side that my shoulder must have went into some mad cramp I’ve not experienced before.

I also had a session with my mobility coach, working the same ranges/directions that we put ourselves in an abs and thigh, as I couldn’t get into it during my check-in on Saturday, and I also saw immediate improvements.

A successful day all round!

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