Andy
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The first leg day back!
My SI joint feels a bit off, but when it is, I feel it more so doing hinges, rather than legs, so I’m not expecting anything negative to come out of this session. I do warm up thoroughly, it takes between 20-30 minutes to get blood into the joint and open everything up. I am a massive advocate for light stretching pre-session, I don’t care what any study says, I definitely feel worse if I don’t stretch.
No changes to today’s session.
All isolation, 1 working set, 12-15
All compounds, 1 working set, 12-15
BB squats
SM hip thrusts
Prime PL leg curls
Walking lunges
Standing calve press
Decline crunches
Have a good one guys!
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hi andy, normally how many warm up/ feeder sets before u hit 1 top sets?
Hi mate. For compounds I’ll do a set of 6, and then 4, and singles until I work up to my working weight for the 1st compound. Assuming the weight I’m using isn’t insane, I’ll just jump straight into my working set, for example, I’ll do 6-4-1 for incline DBs but for the Prime PL press after, I’ll just go straight into the working set.Instagram - amsmuscle
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Morning guys!
After a really relaxing weekend, it’s time to get a big chest/shoulder/bicep session in today. The good thing about Monday’s is that I can get 5 out of my 6 meals in before I train. It doesn’t really matter anymore since my calories are in a good spot, but jumping into a session to train a weakness with that amount of food behind me has a good mental advantage.
We’re also adding another shoulder movement into this session via a rear delt raise, nothing out of this world
All isolation 1 set, 15-20 reps
All compounds 1 set, 8-12 reps
Seated cuffed cable flys
Incline DB press
Prime PL close grip flat press
SA cable side raises
SA cable across the body rear raises
Iso-lateral cable curls
Decline crunches
Have a great week guys!
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A successful NTD today!
An hour long walk with my dog, the park was dead so off the lead he went. Food shop after and the food bill is starting to climb as the reverse progresses. I’m excited to see how the increased food helps with training. Filmed a podcast with Greg Taylor – Scottish Silverback Podcast, subscribe guys!
https://www.youtube.com/watch?v=rDsIUInR7Tg&t=9s
Chest tomorrow, and I’m sure it’s going to be a good one!
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NTD today, and it’s spent catching up on work, and walking my dog – dug
– so plenty of steps!I woke up the exact same weight I was last week which is fucking astonishing. To be fair, there was a lot of expenditure while I was away, but it’s not uncommon for me to lose weight while on holiday. I lost 18lbs in Turkey once.
I remember speaking to Jordan when I was a junior, and he was baffled by how my body just doesn’t hold weight when I’m lean – I don’t know if he remembers this conversation.
The AO Spain 2024 and the PCA British 2019 are the only 2 shows out of 26 that I’ve been close to bursting full, but still not bursting.
8+ days of 1200g-100g of carbs, burgers and fries, no training, no cardio, and I’d still struggle to fill out. I once thought it was AIs, so I don’t use them anymore, I then thought it was clen, but I cut that well in advance and only go as high as 1 tab. It’s concerning that going forward into the big league that I’m going to be able to get that full bursting look, but that’s what I love about this game, the trial and error!
Have a great weekend guys!
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Yesterday’s shoulder session was great, but you can tell I’ve just been away in Ibiza with a few drops in reps, but strength was great!
We’re keeping the back volume the same, and going with the BB row as the rowing variation for today;
1 working set, 8-12
Shoulder width grip lat pulldowns
Overhand BB rows
SA DB rows
SLDL
Cable crunches
Since coming off prep, I’ve really struggled to fall asleep and stay asleep. The reason being I’ve come off all sleep aids (Dream Sleep, melatonin, and cannabis oil). I like giving myself a break from everything, but that initial period is very hard! I’ve cut caffeine to just 1 coffee either pre-cardio or during the day at work. It’s not impacting my sessions, and given a little more time I know it will return to normal.
Check-in tomorrow!
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First day back, I should not have booked a 6am clients, but we’re here now. . .
I already feel 100x better after 2 on-plan meals and 2L of water (more than I consumed in 4 days in Ibiza).
Today’s shoulder session will go as follows;
2 working sets for isolation, 15-20 reps, 1 working set for shoulder and tricep presses, 8-12
Standing iso-lateral cuffed side raises
Rear delt cuffed raises
HS iso-lateral PL shoulder press
HS tricep pressdowns
Straight-bar cable triceps extensions
Cable crunches – 3 sets of AMRAP
Calories are sitting at 4300cals on both a TD and NTD, but I’ve finally pulled cardio back from prep levels to 20 minutes on the stationary bike.
Have a great day guys!
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That’s me back on home soil after an incredible 4 nights with boys in Ibiza. The aim of the game is to get right back into my routine, so that’s all of my meals for tomorrow prepped. Routine/consistency is the only way you’ll ever get good at this, and never mind if it’s a chilled holiday with the Mrs or a mad one with the boys; get home, wake up the time you usually do and crack on with the setup.
A big shoulder session tomorrow with Chris, and I’m pretty confident with the amount of food I ate while away that it will be sufficiently fuelled!
Have a good one guys!
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Still here, however, we’re toning it down. Everyone is in agreement that we need to chill out, have a bit of a relaxing holiday, before we all go back to training on Thursday – the joys of being on holiday with bodybuilders.
The first step is to check-in and decide where the diet/cardio need to go. Once Nick and I agree, the game plan can be set in stone and the reverse can continue!
This break was VERY much needed, but I’m so ready to get back to normality!
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Half way through the “Ibiza forced deload”. It’s been incredible to spend some time with all of mates outside of the bodybuilding environment, but I am definitely way out of my comfort zone, this must be what it’s like for someone who’s never been to a bodybuilding show stepping into one for the first time.
I feel recharged and ready to finally go face first into this offseason, but another 2 days before that happens!
Can’t wait to be back in that routine!
Have an incredible week guys!
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It wash great to be out here in Ibiza with all of the lads, however, I don’t know how I’m going to survive 4 days of these antics.
The rest will do me good, and I’ve had numerous people close to me who aren’t here saying that I need to sit back and just enjoy. Switching off from the BB routine/mindset has never been an easy one – as I’m sure many on this site can testify!
Anyway, at least I can do cardio in the sun tomorrow morning, happy days!
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Evening everyone!
I haven’t had a chance to sit down today, but today was another incredible back session. With me going to Ibiza tomorrow I could’ve just stuck in the spice boy body parts, but I I thought a lovely heavy back session would be best.
I checked in today only 0.6lbs up from last week, and still lighter than I was onstage in Spain, which is just beyond madness. 4 weeks post show and in years gone by I would’ve been 25lbs up by now.
1 working set, 8-12
Shoulder width grip lat pulldowns
Chest supported t-bar row – I’m not a fan of our Precor t-bar, but today felt quite nice. I feel if I do this too often I end up with really bad forearm tightness.
SA DB row – The GOAT
SA Nautilus row
Job done, got a hair cut, suitcase packed, see you all on the other side, probably a stone lighter. . .
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Thursday and it’s shoulder day!
16 years of training and I’m still just as excited to train shoulders as day 1.
I’m not changing anything just now though, so if I’m repeating myself I apologise.
Isolation 2 working sets 15-20, pressing 1 working set 8-12
Y raises
Rear cuffed cable raises
High incline DB shoulder press
EZ-bar tricep cable extensions
Weighted dips – I’m rotating close grip BB press, HS PL press downs and weighted dips to save my rotator cuffs
Cable crunches
I’ll be checking in a day early tomorrow with Nick, so we’ll see what he says, but I think it’s time to start increasing protein as I dropped it to around 0.8g/lbs for a while just to give my digestion a break. I’ll follow the same process of increasing calories by 200cals per week, but the next increase will be protein.
Have a great day guys!
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Can you tell your offseason cycle?
Back to my rest day/NTD, a bit of cardio, physio/plunge/sauna, filming for Youtube with my client, a few plans to write/tweak and then a few more PT clients. “Non-training day” is definitely a better way to put it.
I recorded the Scottish Silverback Podcast (get subscribing) with Jack Gunn last night. Fellow TBJP athlete Erin couldn’t make it, but be sure to watch future episodes to hear her opinion on an array of topics!
Jack is THE future of Scottish/British bodybuilding, I have 0 issues saying that, I’ve always said that since he came to me for posing when he was a junior, and it was great to compete with him twice this season, both at the first Scottish 2 Bros show, as well as at the Amateur Olympia Spain.
Have a great day guys!
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Peak Cycle which ended November 2023;
Test E – 750mg/week
Primo – 800mg/week
NPP – 200mg/week
GH – 6IU (3IU PWO, 3IU pre-bed)
Novorapid – 10IU PWO
Lantus – 30IU/day
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Hey man! Love to follow here!
When u say this is very low volume for u, how do u workin up your weights for the Sets? Are These all out Sets u mentioned?
And what is your „normal“ sets / Volumen? Do u add more Sets or more excersises?
It’s just a bit of trial and error, I initially lowered my volume as low as I think I could get away with or enjoy. From here, when I feel I’ve got everything that I can out of this setup, I’ll then start adding in intensifiers rather than more sets, I’ve always preferred doing tit hat way.
Yes, these are all to complete failure, and although I’m not at 100% output just yet, my training partner might throw in a forced rep or 2. I have no choice when I train with him haha
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