[Andy]

A decent NTD ticked off yesterday, however, I had to slot in time with online clients in the gym, so I had other sacrifice my time with Ricky, but it is what it is. Surprising enough, I don’t feel too bad, I think my body is holding up quite well – which is odd deep in offseason considering we tend to be more inflamed in the offseason.

I’m looking forward to training shoulders today though, it’s going to be another good one (touch wood)!

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[Andy]

A superb leg day ticked off. I set baseline numbers last week as it was the first time I’ve used the setup of leg pressing prior to a squat movement. Horizontal leg press/Hip press is a movement for me where I can take quite big leaps in poundages, so today was another 10kg increase with better form, and I was a half inch close to the foot plate as well as my hips had opened from doing the movement last week.

Prime PL lying leg curls – 1x 12-15 + a triple drop set

Prime PL leg extensions – 1x 12-15 + Tuor rest pause (I’ve outlined this in previous leg sessions)

HS horizontal leg press – 1x 8-12, 1x 12-15

Pendulum squat – 1x 8-12

Cybex seated leg curls – 1x 12-15, 1x 15-20

DB walking luges – 1x 15 per leg

Seated calve raises – 3x 20

Decline sit-ups – 3x AMRAP

I’ve got 10 weeks on Saturday left of this push up, so a little more sweep to the quads would be ideal!

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[Andy]

A cracking weekend spent with my family up in Aberdeen celebrating my brother’s 30th!

I still have this cold that I got just before new year, it just doesn’t want to shift. It’s not impacting anything with my setup, it’s just driving me nuts now trying to work at my laptop and my nose is just streaming.

There’s been a pretty bad wave of colds/flus, knocking people out for weeks, so I’m glad that I’ve not had it to that extent.

A slightly quieter week this week, so fingers crossed that helps shift it.

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[Andy]

I managed a superb shoulder session yesterday. Strength is at an all time high. Chris and I are both leaving the sessions absolutely ruined, which is saying something considering it’s a shoulder session.

I also checked in with Nick this morning, reaching a new BW high of 288, which I can feel. This is the biggest and leanest I’ve ever been. I’m working hard don’t get me wrong, but I also don’t feel like I’m forcing it too much. My body seems to be very responsive just now. I’ve only just sent my check-in to Nick, but I imagine that nothing will change.

Y raises – 2x 12-15

Rear delt cuffed cable rear raises – 3x 15-20

High incline DB shoulder press – 1x 8-12, 1x 12-15

Incline SM chest press – 1×8-12, 1×12-15

Behind the back cuffed cable side raises – 2x 12-15

Straight-bar cable triceps extensions – 1 working set, 12-15

Bent over rope triceps extensions – 3 working set, 12-15

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[Andy]

Nothing much to report from yesterday’s NTD. I was quite busy with 1-2-1 clients, and for the first time in a long time I felt actual hunger (which is different from just “being able” to eat) so that was nice.

I had my usual massage work done with no issues. Sometimes Ricky finds somethingI I haven’t even noticed myself and he works it out.

A big shoulder session on the way this afternoon!

I’m going to check-in tomorrow because I’m away sharpish Saturday morning.

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[Andy]

Working to daily targets for both your TD and NTD is going to create the most stable baseline and thus results across the week. If daily values are up and down in accordance with “averages” the you’re going to see fluctuations, and not just in weight, maybe even training output too.

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[Andy]

Since the new year, I’ve completed all of my sessions with the subtle tweaks that I made from observations from a few I trust around me. Yesterday was the first leg session.

Speaking to Greg, he made the point that my upper has come on so well that it’s not highlighting the need for more sweep in my quads. I genuinely believe my legs had better sweep and shape the tail end of 2023 because I was leg pressing, where as not once in 2024 did I leg press. I was simply enjoying the BB squat – Pendulum combination so I just kept running with it especially as strength started to climb.

Here was the session;

Prime PL lying leg curls – 1x 12-15 + a triple drop set

Prime PL leg extensions – 1x 12-15 + Tuor rest pause (I’ve outlined this in previous leg sessions

HS horizontal leg press – 1x 8-12, 1x 12-15

Pendulum squat – 1x 8-12

Cybex seated leg curls – 1x 12-15, 1x 15-20

DB walking luges – 1x 15 per leg

Seated calve raises – 3x 20

Decline sit-ups – 3x AMRAP

I was quite surprised with where my strength was having not done a 100% intensity leg session in 3 weeks.

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[Andy]

Agree to everyone above, pull your volume back in accordance with recovery capabilites. There needs to be some acceptance that slight drop offs in training output are going to occur as well.

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[Andy]

Yesterday was the first chest session of the year, and I’ve made a few tweaks based off of a bit of feedback from Greg Taylor, so I went with;

Seated cuffed cable flys – 2x 8-12, 1x 12-15

Incline DB press – 1x 8-12, 1x 12-15

HS incline PL chest press – 1x 8-12, 1x 12-15

Standing cable flys – 1x 12-15

SA cable side raises – 3x 12-15

SA cable rear raises – 3x 12-15

High incline EZ-bar cable curls – 1x 12-15 (pyramiding up to the failure/working set)

Standing cable curls – 1x 12-15 (pyramiding up to the failure/working set)

Shallow decline sit-ups – 3 working sets, AMRAP

Nick mentioned a big change in my chest since he last saw me in person so I’m hoping with these tweaks it’s the thickest it’s ever been come prep time!

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[Andy]

My lower back issues stemmed from my SI joint being off centre which can be caused from tightness by the lower back muscles pulling the joint to one side, and also tight glutes. Tight lower backs are also exacerbated by tight hamstrings, if the hamstrings can’t elongate the lower back has to compensate.

I found that most (not all) lower back pain comes from posterior tightness.

If you also have overly tight quads, you’re going to cause a tilting of the pelvis adding to the issue – this is where we see exacerbated “butt winks” in squatting movements.

Trying to progress a hinge while these areas are tight or immobile will only make the issue worse.

You mentioned the physio work helped, so if they massaged you and freed off the muscle temporarily then that’s a sign that it’s tightness to me.

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[Andy]

I made the switch to jasmine years ago, I didn’t realise how bad basmati impacted my gut. I can’t explain why, I just know that basmati will bloat me and jasmine won’t. Jasmine is fluffier, and has a nice under taste.

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[Andy]

Check-in day, but because I saw Nick in person on Thursday, there was no need for photos.

I weighed in at 286.4 which is the heaviest I’ve been this push.

Nick and I have come to the agreement that there’s no need to push the setup harder at this point. Any more food into the mix is only going to accumulate fat, and pushing drugs is only going to exacerbate health markers. Training is excellent, recovery is spot on so I don’t see the need to touch more PEDs.

For reference, here is the current stack;

Test E – 1000mg/week

Primo – 600mg/week

GH – 6IU pre-bed

Novorapid – 10IU pre & post workout

Lantus – 20IU fasted

Telmisartan – 40mg/day

Metformin – 500mg/day

A good 0.5-0.7g less than the max I’ve ever used. I have NPP in the cupboard, but I don’t think it’s needed just yet.

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[Andy]

The first back session of the year in the books, and it was a great one. I’ve always said back/pull is one of those sessions that creeps up on you. We all know legs is going to ruin you, so we brace for it, but pull does it slyly every single time.

I felt the number of exercises we slotted in towards the end of the year was overkill, I knew from how my back felt that my back was done. I sound like a broken record because I’ve done the exact same back workout for 10+ years.

Neutral grip lat pulldowns – 1x 8-12, 1x 12-15

T-bar rows – 1x 8-12, 1x 12-15

Chest supported t-bar rows – 1x 8-12

SA DB rows – 2x 8-12

Deadlifts – 1x 8-12

So I’ve pulled out the SA Nautilus row, and the rear delt work, because even they felt fried by the end.

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[Andy]

A big shoulder day on the cards at Flex Unit today. I know FU has a few machines that we don’t have at Future Fitness, so depending on what they have I may do a machine shoulder press instead of a DB press.

Y raises – 2 working sets, 12-15

Rear delt cuffed cable rear raises – 3 working sets, 15-20

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

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

Behind the back cuffed cable side raises – 3 working sets, 12-15

Straight-bar cable triceps extensions – 1 working set, 12-15

Bent over rope triceps extensions – 3 working set, 12-15

I’ll get a few snaps PWO when Nick is taking a look at me.

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[Andy]

Nothing really much to report, other than getting a banging sleep last night – helped by some Dream Sleep of course – and a nice chilled day to top the year out.

2024 has definitely been a memorable one for both good and bad reasons, but I’ve not let the bad over shadow the good.

There’s nothing wrong with treating a new year with a new slate, and I think 2025 is going to be a very good one!

Fantastic year for yourself Andy look forward to seeing how your 2025 goes. Have a good one[/quote]

Cheers Graeme!

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