seeing your insta progress. Looking fucking mental, the 2023-26 diff. is nuts

Ayyyeeee were bacck.

74.4kg this morning.

Not a prep low (low was 74.1kg) but we are really now seeing the changes check in by check in.

Done my fasted cardio + 3k add. steps.

Done my vacuums, 2x pose round practice and PT work. Genuienley this is the best i felt in prep. Especially mentally. Just keeping myself focused, giving intent to…

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Hey bud so you are right your legs need to come up. And you are lean you can have a good run here and look at adding 0.25-0.5% BW on average per week.

Training wise defo 2 legs days per week exercises that feel good and you can connect well with.

Back in action….

So it’s been a very busy week. Since then pro qualifier at the weekend and it was great to catch up with the team.

Work has been busy some fantastic results and some great athletes coming on board for the team. So it’s been very hectic with set ups and show weekends. 2 guys competing again this weekend.

We are away for a…

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Hey guys!

Hope everyone has had a great day!

Today busy day with Effie and I went to meet my mum and niece after an appointment with her, got the car cleaned and did some shopping. I needed some new holiday bits as I can’t wear some of the things I would usually wear (mum life lol) and because I look different now 🙁

This afternoon I trained…

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Hello everyone, I was wondering if I could get some help/support and advice relating to my blood work if possible please.

I aim to get my bloods done semi regularly just as a way and means to check on my overall health.

I don’t take PEDs and the like, but did compete for 5 years relatively successfully from 2015-2019.

I turned 40 in March and…

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Quick update: After a week on the anadrol weight is still unchanged (currently in gaining phase, so cals are relatively high, but body fat is very very low). I have not noticed much of increase in strength, but physique has continued to harden and fill out. In other words, the anadrol has had a great cosmetic effect, but it has been… Read more

UF derby, Be modified Derby, after those 2 I don’t think you need to look anywhere else mate personally. [/quote]

Cheers Bud, that was my guesses what you’d recommend 🙂

Leading on from your answers Kuba and Hilly , when your normally review bloods, what do you normally see e2 levels at when symptoms start occurring as a general rule of thumb?

Hopefully these work 🙂

https://ibb.co/0p2sL9w3

https://ibb.co/V0vqYsLh

https://ibb.co/KpXc2t3b

Thanks guys! Also been thinking of doing a ppl r ul r, this then means more sets could be fit in the PP workouts also since 1 more day is added as recovery?

How about doing U/L/extra with bic,tric, calvs and abs on the extra day and removing them from the other days, would be a less stressfull workout so might be able to do that without…

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It has become very popular to run the same day over and over again. Are A/B splits still valuable or if I am an intermediate just repeating the same day will work?

Hey buddy, I agree with the others 🙂 if 2 are needed then I would do one mid week and 1 on the weekend 🙂

Hey guys,

Hope you are well and have had a great day!

Usual client work this morning before a full day with Effie. We went to meet a friend to get some steps in and do some shopping. Effie is getting bigger so needed some new clothes for her, got a few nice bits 🙂

Then back home , she hasn’t really napped today and has been a little upset which…

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For fast metabolism, as I am into the same team as u

You could raise your fats higher in your everyday diet

Idk where you are at atm but avocado, coco oil, olive oil, almond butter, pistachio butter, yellow of eggs… are a must have for me

Imo

Space them

And use them around weak muscle group day

For me in exemple : always the evening after a glutes day

I remove the last two meals of the day

I make sure i drink all my water before

And after the free meal I go to bed

It’s better than doing the free meal during the day imo, from a mindset perspective

I prefer going to bed after it, usually…

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Hello everyone

Today chill day but still 6k steps and 20min liss

Been dealing with a lot of paper work and also launching the opening of my august calendar for posing and bookings of presential lessons.

Otherwise just chill and walk

Xx

100% space them out if 2 are actually needed. Maybe a homemade mid week, that’s what I have done in the past with client s

A very busy day today. Podcast recording. 2 new starters coming on board which I’m very excited about. A busy day of new setups and check ins and client speaking for shows this weekend.

Neala back to the vets for a check up. She’s got to go back in again on Monday as she has a little pocket of fluid I wasn’t happy about so they want to keep a…

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UF derby, Be modified Derby, after those 2 I don’t think you need to look anywhere else mate personally.

Hey buddy, I prefer doing an off plan meal on a Wednesday/ Thursday then a couple of days back on plan then another off plan meal on a Saturday/ Sunday.

How did you get on? Was it fully torn? Was it a operation that you had to have? How are you doing?

Hey guys, another busy day at work. Really busy week this week. Struggling to make time to train. Out for a fasted walk this morning before work.

Hey guys, hope you’re well
A couple of good days of training and some solid days with all other bits of life work et cetera
Diet is moving well still then I couldn’t be happier with the progress of the cut in terms of body composition
Today was a rest day, but tomorrow will be a glutes day which will be the following of kickback hip thrust RDL… Read more

Yeah Wednesday/Saturday is what I used to do when I put 2 in.

The Wednesday meal used to be something small, more so just to have something off plan than anything else. My Saturday meal would be out at a restaurant for a 2/3 course meal with my girlfriend.

Back to back not only messed up my stomach, but also messed with my head a bit.

Landed in Marbella for the yearly gym family shindig. The plan is not to go too mental food/drink wise. My other half and I are planning on training at M13 both tomorrow and Friday.

I found many moons ago that I need to have a subtle – or so – blow out per year. Go out with the boys (and this time girls too), have some drinks, eat lots of…

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No shakes just now. I wanted to see how my stomach responds to just whole foods, and I’ll be honest, my digestion has never been better so I will run just whole foods until I need to use whey and carb powders.

That’s my push session done for tonight

Tomorrow I’m going to a different gym for my pull session. I’ve been looking to go for a while but it’s not happened so I’m forcing it tomorrow

Just sorted food for tomorrow and now having my salmon meal before bed.

Another busy day tomorrow, but it makes the days fly by

Also agree with James mate, if you lead with pull it gives you an extra day before legs so if required gives you chance to top up biceps on leg day

I’d urge you not to do PPLPPL, it will just mean you need to drop the volume in the sessions.

I’d rather you go PPL R UL R and heavily bias the Upper session to the areas you want to focus on.

171.2lbs 7/15/2026

Today was Rest day from gym but had

.5 mile warm up

4x400m Repeats with 60s break in between

.5 mile cooldown

Pretty solid work for today

Quick update: After a week on the anadrol weight is still unchanged (currently in gaining phase, so cals are relatively high, but body fat is very very low). I have not noticed much of increase in strength, but physique has continued to harden and fill out. In other words, the anadrol has had a great cosmetic effect, but it has been…

Read more

Cheers Hillydoc.

Would that be 1-200 primo weekly or Mon, Wed, Friday?

Keep everything the same. You only need to make adjustments to exercises, rep ranges or sets towards the tail end of a prep if and when your recovery begins to take a hit, or stability becomes an issue on some movements.

What are people’s views on set up of training whilst on prep.

I’ve always trained with feeder sets, a top set of 8-10 and then a back off set of 12-15.

Would you keep this the same on prep or adjust to more of two straight sets of 8-12?

Thanks for the reply. I think it is, ive never had a problem with it.

Has anyone had any experience with there peptides?

Hello everyone,

If someone is currently doing 2 cheat meals per week, is there any difference in doing sat/sun or spaced, like wed/sat for instance?
Is there any individuality difference like for hard gainers, bulking cutting context or is it just preference and adherence?

Thank you

252 this morning. Happy with the weight now. Happy with the fulness.

Condition is still very good .

I’ll like start send Chris check ins again from 8/9 weeks out. We are 11 ish weeks out right now

I’m happy progressing the way I a

right now , condition is still waist 4-5 weeks out , I can probably be ready in 3 , so no need to rush on that part

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Was also going to add in eq to my cycle but ok if the aim is to lean down?

This is his complete thyroid test history.

If you can advise on any changes to make.

Hi all,

2 months ago I stopped a very short Mast E cycle. Dosage was 200m Test C and 400mg Mast E.

I stopped this early and returned to TRT dosage of Test C 150mg.

Since stopping the Mast E (and while on the compound). My sex drive is extremely low.

I have ordered a blood test. But im the meantime does anyone have an idea what may be going on here?

Legs this morning, and a really good session. No pain and no problem with power or strength today, so my glute issue is definitely on the mend. I’m going to increase my run distance again tomorrow and see how I get on.

Seated ham curl x3
Belt squat x2
Leg press x2
Glute drive x2
Leg ext x3
Rope crunches x3

Is he under the care of a Doctor and being prescribed medication? If so, I would urge him to ask his health care professional to take a full thyroid panel and advise any adjustments to medication accordingly.

A TSH that high isnt normal, i´d increase the t4 to 125-150mcg and see where his TSH sits after six weeks.

Uploaded a Front and back image from the weekend.

I’m coming off a long period of doing athletics so I’m working from a pretty lean shape to start.

10 weeks back in the gym now , my BW has gone from 85kg to 97kg fasted.

Could you please critique my physique and suggest what needs more focus along with exercise suggestions if that’s okay 🙂

My legs…

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Hi, my client has hypothyroidism.

He was on 100mg thyroxine from April 2026 when his TSH was 8 (0.27-4.20 uIU/L).

(Bio reference interval 0.34-5.60)

As of July 2025, his TSH is 4.37, and he is still on 100mg thyroxine.

Shall we adjust the dosage now as he is on a strict, clean deficit meal plan and regular resistance training and cardio?