Andy
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A hectic NTD, but I think that’s the norm now. I’ve got something on every weekend until the new year, it wasn’t that long ago that it would be months before I’d do anything outside of my routine.
I checked in with Nick today, we’re both happy with the visuals and the setup. I’ve got a LONG way to go before I’m competitive on a pro stage, so I’m more than happy to take my time and build my physique slowly. I’ve not got the widest/roundest shoulders, so I really can’t let my waist go out of whack and ruin the taper I do have. The good thing is that it’s staying very tight, and if it were ever to go backwards I’d scale my food back.
I’ll do my usual waist trainer stuff when I go into prep (wearing a corset while I prep my meals for an hour).
https://www.instagram.com/p/DCKJgq-iBLV/?img_index=1
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174 likes, 4 comments - amsmuscle on November 9, 2024: "Check-in photos from this week
The new iPhone camera is doing weird things with the kitchen light, time to pull the ring light back out 
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Another typical back session in the logbook today, and everything felt incredible – other than a bit of lower back tightness, and just general tiredness going into the session, but that turned around pretty quickly.
Close grip lat pulldowns – 1 working set, 8-12 + forced and negative reps
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 + forced and negative reps
SA DB rows – 2 working sets, 8-12
Deadlifts – 1 working set, 6-10
I’m seeing some very nice changes in my back, so I don’t feel there’s a need to change anything at this moment in time, I was thinking adding rear delts in there, but they too are changing at a nice pace.
I’m excited to check-in tomorrow and see where my physique has landed with great bit of training this week.
I’m heading through to Edinburgh on Sunday for the Scotland-South Africa game, so that’s this weekend’s activities sorted, and then next weekend I’m down in Liverpool again for a few nights!
Have a great weekend guys!
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A very hectic Thursday wrapped up, 5 PT sessions, a photoshoot to capture some of the new TBJP drop, and a video shoot of a shoulder session, and then check-ins galore. I’m sure a lot of you are the same where you there’s not enough hours in the day to get everything done.
Anyway, the shoulder sessions itself was superb, with a swap from the PL shoulder press to the high incline SM press. It’s been a long time since I’ve done these, I think it was pre-shoulder op actually, and I specifically remember saying to one of my mates, that the working set fucking hurt, but I had been feeling it on the incline BB for a few weeks prior to this. Regardless, 3 plates a side for 9 I think is a good starting point, not quite Jordan with his 4 million plates a side, but I’ll take it.
Y raises – 2 working sets, 15-20
Read delt cable cuffed raises – 3 working sets, 15-20
High incline SM shoulder press – 1 working set, 8-12, 1 back-off set, 12-15
Upright BB rows – 3 working sets, 15-20
Close grip BB press – 1 working set, 8-12, 1 back-off set, 12-15
Straight-bar tricep extensions – 1 working set, 12-15
Standing rope extensions – 3 working sets, 15-20
Can’t wait for back tomorrow!
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A nice chilled NTD wrapped up. A per usual I went and saw Ricky but at a later time of 1:45 which meant I could sneak a nap in after PT and my session with my mobility coach.
The time I’ve been putting in with Charlene (my mobility coach) is paying off in terms of my hips, everything feels so smooth and even whereas before, as some of you will remember, I had hip issues all through the summer through my torn left hip.
I don’t think there’s much else to add to today, I’ll be filming my shoulder session with Craig tomorrow.
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Last session of the week wrapped up this morning, with a big back session going down!
Close grip lat pulldowns – 1 working set, 8-12 + forced and negative reps
<b style=”font-family: inherit;font-size: inherit;color: var(–bb-body-text-color)”>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 + forced and negative reps
SA DB rows – 2 working sets, 8-12
Deadlifts – 1 working set, 6-10
I’m still not seeing a need to push volume here just now.
I checked in with Nick this morning, we’ve agreed to push primo again, so the current stack looks like this;
Test E – 750mg/week
Primo – 600mg/week
GH – 6IU/day (pre-bed)
Lantus – 20IU/day
Humalog – 10IU pre-workout
On top of the primo push, we’re adding in 50g of carbs to the training day.
Hi Andy, do you utilize any AI in this setup?[/quote]
Hi Zach,
I don’t no, I haven’t used an AI offseason or pre-contest since 2021. I don’t really get estro sides.
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I’ve tried it once after coming in too flat for a show and having another the day after, and thought by ramping food up along with some fast acting slin with every meal I’d be full as a house, but I was a big bag of water. Your body is more than sensitive enough to process everything. If you’re struggling to fill out in the last week, that’s a fatigue or PED mismanagement, or both.
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A quick turn around for another leg day, having to back track session last week, I’m now back into my rotation, luckily enough, my legs recovered in time of the carnage Chris and released today.
My best squat was 260kg for 8, I done that in March 2017 – I don’t know why I remember that part – but the closest I’ve been to that since is 250kg for 10-11 reps. My execution of exercise proceeding squats has maybe improved, I was at my fattest in 2017 as well, so that probably helped.
Anyway, when I break the 220kg barrier in a training cycle, I usually get back up to the 260 region quite quickly, it’s just that though, a barrier, and breaking that takes a while, I don’t know why. We all have these mental barriers, it may be a weight, an exercise or a session that takes time to break.
I got 240kg for 4, and they were clean as fuck! I’ll turn this into 12 in due course!
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 – 1 working set, 8-12, 1 back-off set, 30 (I increased this too, I only managed 140 for 28)
Pendulum squat – 1 working set, 8-12
Prime PL lying leg curls – 1 working set, 12-15 plus forced reps
Cybex seated leg curls – 2 working sets, 15
Seated PL calve raises – 3 working sets, 20
Decline bench crunches
And now I can’t walk. . .
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Definitely a body part split spread across a rotation like 2 days on, 1 day off, 3 days on, 1 day off;
Chest > Legs > OFF > Shoulders > Back > Arms > OFF
The chest session could have a sprinkling of shoulder isolation as well, the same can be said for the shoulder session adding in a chest isolation. Arms would be a relatively less intense session. This would mean you’ve only got 2 very high demand sessions, keeping one of them across the weekend assuming you’re off work.
Absolutely nothing wrong with body part splits!
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A flier to the start of the week with chest/shoulders/biceps! I’m honestly blown away by how good I feel after that week off. I suggest week’s off to clients all of the time, but I rarely take my own advice, as most coaches don’t. My gym only has 70s and 80s, so I need to get on the old blower to order some 75s. I’m very particular with DBs, I love the cast iron ones from Jordan.
Seated cuffed chest flys – 1 working set, 12-15, 1 back-off set, 15-20
Incline DB press – 1 working set, 8-12
Prime PL chest press, narrow handles – 1 working set, 8-12, 1 cluster set, 4x4reps with 10s rest (without racking the weight)
Standing cuffed cable flys – 2 working sets, 20
SA standing cable side raises – 3 working sets, 20
SA standing cable rear raises – 3 workings sets, 20
Iso-lateral cable curls – 3 workings sets, 15-20
Standing EZ-bar cable curls – 3 working sets, 15-20
Shallow decline cable crunches – 3 working sets, AMRAP
One other thing is that my metabolism/appetite has taken a right bump up, I’ve been starving all day, and I had a cheat meal last night too, so that’s quite odd.
I love a good start to the week!
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50 likes, 0 comments - amsmuscle on November 4, 2024: "Some chest day highlights, and footage of the same session I’ve been running for years
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As the team have mentioned, toxicity to progression ratio is too high, and a short running window means you’ll get more negatives than positive.
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A great NTD wrapped up. I had my parents down from Aberdeen. It’s nice seeing them as I only get to see them 2-3 times a year.
I’ve just uploaded to IG yesterday’s check-in, I’ll pop the link at the bottom.
I touched on my check-in with Nick yesterday, we’ll be pushing carbs up by 50g, and primo up to 600mg/week.
It’s going to be interesting to see how the next prep pans out, as I’ve never done a lean offseason, just slightly less fat each time. I imagine that the final result onstage is going to be much rounder/fuller/more detailed as I won’t need to take off a daft amount of weight.
Into another week, here we go!
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200 likes, 4 comments - amsmuscle on November 3, 2024: "All boxes ticked and data collected
A fantastic week of training after a week off, I’m feeling insanely fresh 
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Last session of the week wrapped up this morning, with a big back session going down!
Close grip lat pulldowns – 1 working set, 8-12 + forced and negative reps
<b style=”font-family: inherit; font-size: inherit; color: var(–bb-body-text-color);”>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 + forced and negative reps
SA DB rows – 2 working sets, 8-12
Deadlifts – 1 working set, 6-10
I’m still not seeing a need to push volume here just now.
I checked in with Nick this morning, we’ve agreed to push primo again, so the current stack looks like this;
Test E – 750mg/week
Primo – 600mg/week
GH – 6IU/day (pre-bed)
Lantus – 20IU/day
Humalog – 10IU pre-workout
On top of the primo push, we’re adding in 50g of carbs to the training day.
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I tend not to bother about ball shrinkage while on as I feel that’s like brushing your teeth while eating Oreos, but during a health phase I’ll put 1000IU once a week and I saw great results from just that.
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HBCD always!
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Another great leg session in the bag yesterday. Due to my holiday last weekend, I’ve had to rearrange my split, so it was legs yesterday, and then I have to train them again on Tuesday, so I’ll pulled the intensity back a touch, as well as dropped a set out.
I’ve also got back to do tomorrow, so I didn’t want to rub my lower back prior to that.
Saying all of that, my legs are absolutely ruined!
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 – 1 working set, 8-12
Pendulum squat – 1 working set, 8-12
Prime PL lying leg curls – 1 working set, 12-15 plus forced reps
Cybex seated leg curls – 2 working sets, 15
Seated PL calve raises – 3 working sets, 20
Decline bench crunches
https://www.instagram.com/p/DB0iAyYCkVy/?img_index=1
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333 likes, 8 comments - amsmuscle on November 1, 2024: "Some leg day highlights from yesterday
Since I’ve just come off the back of a week off, I pulled 1 set out (the 30 rep back-off sets for BB … Continue readingInstagram - amsmuscle
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on Instagram: "Check-in photos from this week 
Another excellent week of training and a touch more fullness to the physique with my weight climbing back up to 278 on the button 
@mrvandal16 and I have decided not to change anything this week, everything seems to be running relatively smoothly!
TD: 5900cals
NTD: 5400cals
Cardio: 3x 20 minutes per week
PEDs: They’re on the @trainedbyjp forum, you know what to do 
@tbjpnutrition ANDY10 for 10% off
@uddingston_physiotherapy
@sk_wellness_clinic
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BW: 272.2
TD: 5900cals
NTD: 5600cals
Cardio: 3x 20 minutes per week, no step goal 
PEDs: You can read up on what I’m doing on the @trainedbyjp forum 
I still did the horrendous rest pause set on leg extension I learned from @ptuor 
I forgot @drobb11 smelling salts were new so I almost blew my head off going into the squat 