Andy
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10 weeks out today, which is the length of time I’ve just done and that felt like 1 week.
I’m delighted with the look though. I had a big drop in bodyweight today (3lbs), and I’m also a touch flat through my legs and arms. My lower pecs too, it’s easy for me to spot flatness in my lower chest because I get loose skin just under the nipple. When I’m > 85% full it’s not there. I have the same issue with my glutes when I’m near stage condition.
Waiting to see what Nick says and then we can go from there.
We trained back yesterday at a different gym (Irvings Peak Performance, just outside Glasgow). Great gym, with some unique pieces.
Straight-bar cable pullovers – 3 sets, 12-15
Nautilus PL SA pulldowns – 1 set, 8-12, 1 back-off set
Standing fixed T-bar rows – 1 sets, 8-12, 1 set, 12-15
Watson pin-loaded horizontal row – 1 set, 8-12, 1 set, 12-15 + triple dropset
Bent over DB row – 2 sets, 8-12
SA d-handle cable low row – 1 sets, 8-12
RDL – 1 sets, 5-9
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In the grand scheme of things, it doesn’t really matter – IMO. There are a million and one bits of research and anecdotal evidence for doing it a particular way. I take it pre-bed as I do notice a positive impact on sleep because of it.
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Nothing much to report from yesterday’s NTD. It was the first time in 3 weeks I had seen my massage therapist due to a few reasons, but the good thing that other than a knot in my quad, there wasn’t anything sinister to deal with.
I’m sure a few other can attest to this, but when I’m in that 12-6 weeks out phase, I’m never ever inflamed, and everything feels class, and a good massage therapist should be able to tell that. I mean it wasn’t a soft massage by any means, but it was not brutal.
Felt class waking up this morning, even if it was a 4am start.
The next few sessions should be great!
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Sweet.
Enjoying reading your log bud 🙂
Appreciate that mate!
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I checked in with Nick yesterday. The look has improved but the scales went up. Also, we compared shots from both 9 and 6 weeks out during my last prep and I am way ahead of those at 11 weeks out which is great, and on more food at this point too.
I woke up looking quite full yesterday, so we decided not to run any high days. However we made some slight changes to PEDs;
Reta – Increased to 2x 325mcg per week
Clen – Added in at 20mcg/day
SLU – Increased to 400mcg/day
Regard the Slu Andy, Are you using injectable or Oral?[/quote]
I’m using the oral version. The injectable one gave me PIP and lumps every single time.
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A great leg session yesterday – I feel like a broken record, but a good one.
An hour late starting though, and that’s the last session you want to be starting late on. We still flew through it with the usual graft, but when I set a start time in my head/diary, I want to start at that time on the dot.
I don’t see a need to pull volume just yet, I’m recovering fine from this setup.
Cybex seated leg curls – 1 set, 8-12, 1 back-off set, 12-15
– Each rep is paused in the stretch
Leg extensions – 1 set, 8-12 + quadruple drop set
Horizontal leg press – 1 set, 8-12, 1 set, 12-15
Pendulum squat – 1 sets, 8-12, 1 cluster set (4×4)
Prime lying leg curls – 1 sets, 12-15 + 1 forced negative
Seated calve raises – 3 sets, 15-20
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A great start to the week with push (chest) being signed off. I thought that by holding off on the high days that my performance would be impacted somewhat, however, I think that due to my weekend being very relaxed – my food is also not low – that I was still able to tick off a very productive session.
Seated cuffed cable flys – 1 working set, 8-12, 1 back-off sets, 12-15
– Back-off sets paused
Incline DB press – 1 working set, 8-12, 1 back-off set, 12-15
– Back-off set paused
Prime flat PL press – 1 working set, 8-12, 1 back-off + double drop set
Prime peck deck – 1 working sets, 12-15
– Torque set to 2
Prime rear peck deck – 3 working sets, 15-20
– Torques set to 2
SA cable side raises – 2 working sets, 12-15
Standing EZ-bar curls – 3 working sets, 12-15 + double drop
SA DB concentration curls – 2 sets, 12-15
Standing EZ-bar cable curls – 2 sets, 12-15
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A very chilled day yesterday. I managed to rattle off most of my steps, cardio, abs and posing before 9am, and then myself and my other half went for coffee at a nearby hotel, and then up to the hotel’s spa for a few hours which was good. Average spa, but all I really need is a sauna and a pool of some kind.
I feel brilliant today. It will be interesting to see how the changes I mentioned yesterday play out.
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Agreed with Kuba. If blood work says T4 is low – and like Hilly said is responsible for other mechanisms – then I personally would supplement with T4.
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I checked in with Nick yesterday. The look has improved but the scales went up. Also, we compared shots from both 9 and 6 weeks out during my last prep and I am way ahead of those at 11 weeks out which is great, and on more food at this point too.
I woke up looking quite full yesterday, so we decided not to run any high days. However we made some slight changes to PEDs;
Reta – Increased to 2x 325mcg per week
Clen – Added in at 20mcg/day
SLU – Increased to 400mcg/day
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I tore my shoulder labrum in 2022. I only used 250mg of test E, and 4IU of GH. I had BPC/TB on hand, but the rate of recovery was a lot faster than the surgeon predicted so I didn’t use them.
The surgeon should IMO advise you move as soon as you can. If you carry a decent level of muscle mass you need to get the joint moving slightly.
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A great push (shoulders) day yesterday, other than a weird drop across the SM shoulder press. The moment I unracked it, I knew my feet were off, and it definitely impacted the lift, losing 3 reps from the previous week. However, every other movement progressed in reps so I tried not to get too hung up on that one, albeit the ego (let’s face it) that’s tied to shoulder pressing.
Lying cuffed Y lateral raise – 1 set, 8-12, 2 sets, 12-15
– Reps performed with a pause in the lengthened portion for the back-off sets
Prime rear peck deck – 3 sets, 12-15 + double drop set
High incline DB shoulder press – 1 set, 8-12, 1 back-off set, 12-15
Arsenal PL standing chest/triceps press – 1 set, 8-12, 1 back-off, 12-15
Prime pin-loaded lateral raises – 2 sets, 12-15 + double drop set
Standing cable flys – 1 set, 8-12
Overhead rope cable extensions – 3 sets, 12-15
Straight-bar ex SS rope cable ex – 3 sets, 12-15
Across the body cable tricep extension – 3 sets, 12-15
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If you’ve been in a deficit for a decent length of time then this is the territory you’re going to come up against. It’s perfectly normal to have strength stalls while in a deficit, natural or not.
High days can help sustain training, maybe get a PB here and there, but stalls are a part of it.
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A really chilled out NTD yesterday. I only had to be in the gym for an in person check-in, and one of my clients took my slot with the physio as he needed it more than I did. It’s very rare my WhatsApp inbox is empty, but it was a nice sight to see.
I’m feeling really good just now, I’m starving but training, overall energy, for the most part, is still in a good spot.
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Yeah, perhaps switch to pinning more frequently, your blood work may also give an insight into what is going on hormonally. I imagine you’ve got quite a bit of blood work to work from if you have went through a fertility protocol.
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