Andy
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Another quiet Wednesday, and another trip to get massage work done which has finally – touch wood – drilled the knots that have been sitting in my forearm for months now – Flexor carpi ulnaris region. It took some amount of battering to get out, heat gun, tools, elbows, screaming, but other than the usual tenderness, they feel good.
Shoulders today, so I’m excited to see how comfortable training is now that the forearms have been loosened off.
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Agree with Ryan and Michaela, a short pull back of 1 or 2 weeks will help to regain appetite and give your system a bit of a break.
When I experience similar symptoms, I usually pull 20% of carbs out for 1 or 2 weeks, that sorts me out pretty quickly.
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What your cycle and peak androgen this off season ?
Legs was incredible, once again. I was saying to Nick at my check-in that this is the stage of my offseason where everything is just clicking – that middle portion – much like when you’re 12-6 weeks out and everything feels incredible and you feel incredible.
Recovery is in an insanely good spot due to the balance of using a little more volume, sleep discipline being much better, and PEDs being close to peak for this cycle.
Prime lying leg curls – 2 sets, 8-12 + double drop
Prime leg ex – 3 sets, 8-15 + quadruple drop
Hack squat – 1 set, 8-12, 1 cluster set
Horizontal leg press – 1 set, 8-12, 1 back-off, 12-15
Seated leg curls – 3 sets, 12-15
Seated PL calve raises – 3 sets, 20
[/quote]
Just now;
Test E – 1000mg/week
Primo – 500mg/week
NPP – 400mg/week
GH – 6IU/day
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Legs was incredible, once again. I was saying to Nick at my check-in that this is the stage of my offseason where everything is just clicking – that middle portion – much like when you’re 12-6 weeks out and everything feels incredible and you feel incredible.
Recovery is in an insanely good spot due to the balance of using a little more volume, sleep discipline being much better, and PEDs being close to peak for this cycle.
Prime lying leg curls – 2 sets, 8-12 + double drop
Prime leg ex – 3 sets, 8-15 + quadruple drop
Hack squat – 1 set, 8-12, 1 cluster set
Horizontal leg press – 1 set, 8-12, 1 back-off, 12-15
Seated leg curls – 3 sets, 12-15
Seated PL calve raises – 3 sets, 20
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I’m with Oscar, the quads are just so multifaceted, that you need a multitude of angles to have great legs. Like Jordan said, you could probably have okay legs just doing leg ex, but why would you want just that.
And then there’s the simple, “does anyone who has/had great legs only do leg extensions”. I’ll put a lot of money on that the answer is no.
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A great push session yesterday, and having had massage work done last week, I definitely noticed the difference in how comfortable the weight felt, on top of getting a better pump/blood flow. If there is one thing in BB I don’t bat an eyelid paying for, it’s massage work.
The session was great, I opted to pull SM press out as it just keep irritating my elbow in the lockout, so we put the flat PL Prime press in. I wanted to use the incline, but someone jumped on it a we were walking over.
Seated cuffed cable flys – 1 working set, 8-12, 2 back-off sets, 12-15
Incline DB press – 1 working set, 8-12, 2 back-off sets, 12-15
Prime flat PL press – 2 working sets, 8-12 + double drop set, extending the negative with each drop (5s and then 7s).
Standing cuffed cable flys – 3 working sets, 12-15
Standing cable rear delt raises – 3 working sets, 15-20
SA cuffed cable side raises – 3 working sets, 12-15
Standing EZ-bar cable curls – 3 working sets, 12-15 + double drop
Standing EZ-bar curls – 3 working sets, 12-15
– The technique is different to that of a cable, incase people are wondering why I’m doing 2 very similar patterns.
SA DB concentration curls – 2 sets, 12-15
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A non-eventful weekend with a few posing clients, and bringing in my client Ali Brown in for a 1-2-1 leg session was the highlight.
I checked in with Nick, and I’m still sitting between 282-285, which is fine because the look just keep getting better. I think the reason I’m not seeing violent movement in my weight is because I’m not training to the point where I’m breaking myself, thus I’m not holding a tonne of fluid due to inflammation, and I feel 100x better for it as well.
The tendonitis I had in my elbows is all but gone too!
This week should be a very productive one for sure!
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My most recent example with a client where ran high carb day, with the last meal being a cheat (burger and fries);
4 weeks out at this point.
– Added cardio removed (40 minutes fasted)
– Steps sit at 10k, but on this day there was no effort to reach that target. I recommended he walk around the block after each meal, but for the most part stayed stationary.
– Clen dropped
– Trained as normal (legs), but all intensifiers removed (they had been called back by this point anyway).
Everyone is different, and responds differently across all methods.
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I’m usually a very positive guy, stoic even haha, but I’ve been raging all of today, and for no apparent reason. Training back is always a good way of letting that aggression out, however, the more the session went on, the more I just felt this obnoxious rage! Sometimes, whoever is on the desk in the gym, they don’t realise that the gym’s Spotify switches to garbage music that shouldn’t be playing in the gym, like James Blunt or something, so that spoiled my 2nd set of t-bar rows, anyway. . .
Neutral grip lat pulldowns – 3 sets, 8-12 reps + double drop
Rope pullovers – 3 sets, 12-15
Prime pin-loaded low rows – 3 sets, 8-12
– I pyramided up the weight to my last set where I went to failure.
Conventional t-bar rows – 1 working set, 8-12, 2 back-off sets, 12-15
– As above, the 2nd back-off was ruined by Celine Deon or some shit
SA DB rows – 3 sets, 8-12
RDLs – 1 working set, 8-12, 1 back-off, 12-15 (paused reps)
– I went up to 220kg for my working set which felt great!
Check-in with Nick tomorrow, which I’m very excited for!
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The latest leg session was a cracker once again. This time around instead of the horizontal > pendulum squat setup, I decided to go with hack squat > bb squats. It’s not uncommon for me to do 2 squatting patterns in the one session. Even deep into an offseason, I don’t really get lower back pumps or fatigue. Plus, I love BB squats.
Also linked up with Ricky for my first massage in 3 weeks. I wasn’t as sore as I thought I was going to be, but as always with Ricky, it was by no means comfortable.
Prime lying leg curls – 2 sets, 8-12 + double drop
Prime leg ex – 3 sets, 8-15 + quadruple drop
Hack squat – 1 set, 8-12, 1 cluster set
– It’s been a while since I hacked squatted, so to get 8pps I was very happy with that.
BB squats – 1 set, 8-12, 1 back-off, 12-15
Seated leg curls – 3 sets, 12-15
Seated PL calve raises – 3 sets, 20
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Other than the 0 protein in M3, there’s nothing overly concerning in your plan. Shifting to COR might help. A few have mentioned bagels, but found bread to sit and not be processed well.
I think a pull back to reset your appetite would be where I’d start. It can be as small as a 25% reduction in carbs for 2-3 weeks, that works well for me peak offseason.
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Like Kuba said the test/mast option would be better, but if you can’t get a hold of either easily, then 0.5mg 2x per week is fine of arimidex.
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First session of the week squared off yesterday. I felt a bit tight going into the session, and that stayed until I was well into my second exercise, but it didn’t hold me back I’d say.
I’ve not had massage work done for 3 weeks now due to a variety of reasons, and I can feel that top line portion of my chest along the collarbone feeling just that little bit too bunched up. Luckily I’m in with Ricky tomorrow.
Seated cuffed cable flys – 1 working set, 8-12, 2 back-off sets, 12-15
Incline DB press – 1 working set, 8-12, 2 back-off sets, 12-15
– At the start of the 2nd back-off, my hand was in the wrong position, so I had to rest mid-set which definitely wasted a lot of energy.
Small incline SM press – 2 working sets, 8-12 + double drop set, extending the negative with each drop (5s and then 7s).
Prime peck deck – 3 working sets, 12-15
Prime rear peck deck – 3 working sets, 15-20
SA cuffed cable side raises – 3 working sets, 12-15
Standing EZ-bar cable curls – 3 working sets, 12-15 + double drop
Standing EZ-bar curls – 3 working sets, 12-15
– The technique is different to that of a cable, incase people are wondering why I’m doing 2 very similar patterns.
SA DB concentration curls – 2 sets, 12-15
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Hey man!
I really love your simple Approach! Will try it for myself!
How Long do u Need for your Sessions?
Hi mate. Minus warming up/stretching etc, the sessions take 45 minutes – 1 hour.
[/quote]
Hi Andy, great content. What were you running for a split during these days you were posting on the forum? Thank you![/quote]Hi Brian,
The exact same as I am now;
Chest/Shoulder iso/Biceps/Abs
Legs/Abs
Shoulders/Chest/Triceps/Abs
Back/Abs
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Feeling lethargic is very normal. The degree of which depends on how hard you’re pushing all of the variables. I think this is why guys and girls who actually do legitimate offseason’s much prefer to be on prep as you’re more alert, more energised – until a certain point.
If you’re worried about insulin sensitivity, monitor your blood glucose regularly.
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