[Andy]

I know everyone has different philosophies, but for you personally, how do you decide whether to increase food intake or raise the total mg to keep making progress?

I like to see a weight stall along with slowed training progression. I’ll raise PEDs when I want more in the way of recovery, without adding more calories and potential fat gain in.

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[Andy]

You don’t need to swap exercises around/out. Just remind yourself into breath, inhaling on the eccentric, and exhaling on the concentric. It’s quite common for people to hold their breath, and people do it for a number of reasons, but limiting oxygen might be different between gaining an extra rep or 3 reps.

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[Andy]

A great push session yesterday with more in the way of progression across the board, even on bicep work which has been a bit tricky lately as my forearms have been overly tight for weeks. Ricky has went through them quite a few times, but hasn’t spent an entire session on them: which is what I’ll be getting done on Wednesday. It usually only takes 1 or 2 sessions to iron them out.

The push session hasn’t changed since I swapped out the Prime PL flat press for the incline SM press.

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

Incline DB press – 1x 8-12, 1x 12-15

Small incline SM chest press – 1x 8-12, 1x 12-15

Prime rear peck deck – 3x 12-15

Cuffed SA cable side raises – 3x 12-15

Standing EZ-bar cable curls – 3x 12-15

High incline EZ-bar cable curls – 3x 12-15

Shallow decline sit-ups – 3 working sets, AMRAP

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[Andy]

Also how do you find your estrogen with both Eq & primo in the mix?

My E2 values stay pretty stable no matter the compounds I use, or how high my test is.

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[Andy]

Hi Andy do you think your peds will go
Much higher than this off season?

Yeah 100% they’ll go up, I’ll taper them up as the push goes on

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[Andy]

At the end of my last health phase I brought my carbs down by 20%, which I usually do and the diet has stayed there since, so the start of this push the diet looks like this;

M1

100g – Beef fillet, 1 – Whole egg, 3 – Egg whites, 2 slices – Wholemeal bread, 100g – White jasmine rice, 1 – Banana, 300ml – Orange juice

M2

200g – 2% turkey mince, 125g – White jasmine rice, 1 – Apple, 10g – Macadamia oil, 50g – Veg

M3

200g – 2% turkey mince, 125g – White jasmine rice, 1 – Banana, 50g – Veg

Intra

10g – Creatine mono, 30g – EAAs, 50g – Performance fuel, 5g – Taurine

PWO Shake

30g – Performance iso, 50g – Performance fuel, 3g – HMB, 10g – Creatine mono

M4

30g – Performance iso, 200g – Cereal, 100g – Raspberries

M5

200g – 5% beef mince, 75g – White jasmine rice, 50g – Sauerkraut, 50g – Pasta sauce, 100g – Pineapple

M6

260g – Salmon fillet, 75g – White jasmine rice, 1 slice – Wholemeal bread, 100g – Pasta sauce, 100g – Veg

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[Andy]

NTD day today, and a check-in with Nick finally!

I’m sitting at 277.4 which is lighter than I thought I’d be, but I’m leaner than where I ended my last push, so it all make sense.

We’ve agreed not to touch food just now going into the start of next week’s push, however, we are pushing for more in the way of PEDs;

Test E – 750mg/week

Primo – 400mg/week

EQ – 400mg/week

GH – 4IU/day (Pre-bed)

Lantus – 15IU/day

Telmisartan – 40mg/day

Metformin – 500mg/day

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[Andy]

Agreed with Jordan, and base everything off of blood work.

Unless you’re taking PCT drugs by way of a fertility protocol, then no, you’d run TRT or PCT.

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[Andy]

My LDL values improved by adding in 260g of salmon per day, as well as using omega 3 eggs – I have between 5-6 per day. Depending on where you buy your meat, you might want to consider upgrading to butcher meat and buy higher quality chicken/beef than they offer in supermarkets.

It’s not the only thing you can do, but it’s quite commonly overlooked.

This is all the while running 1.5-2g of PEDs.

I also run non-flush niacin year round.

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[Andy]

A great shoulder session ticked off today with my training partner and one of my clients who starts prep on Monday.

I don’t particularly like training in a 3, but we made it work and we banged out a solid session. We all have different preferences to exercises so there were a few tweaks where one of us would do their own thing and then come back to the session so that kept the pace.

Checking in with Nick tomorrow – after over a month of not – so this will set the tone for the next push phase!

Lying Y raises – 2 working sets, 12-15

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

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

Prime flat PL chest press – 1 working set, 8-12, 1 back-off set, 12-15

HS machine PL side raises – 3 working sets, 12-15 + double drop

Bent over rope triceps extensions – 3 working sets, 12-15 + double drop

Overhead rope triceps extensions – 3 working sets, 12-15

Across the body cable triceps extensions – 3 working sets, 12-15

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[Andy]

Coconut water, 100%

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[Andy]

I mean, it depends on what you’d consider is enough. If your back is growing, and you like the look of it, then it’s enough. . .

For most though, in order to develop a well rounded and complete back, most will attack it from numerous angles and planes.

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[Andy]

A non-eventful NTD today, my legs are beyond cooked as well!

Getting in to see Ricky more frequently now, and that’s keeping everything in a good spot. My tricep tendons have been giving me some bother for around 6 weeks now, so Ricky destroyed them – in a good way – today.

I won’t be pressing again until Friday, so we’ll see how things feel at that.

I’m actually looking forward to checking in on Saturday, I haven’t felt like that in a long time, and it will be interesting to see where my physique lands and where Nick and I take things. I’ll be sure to keep you all informed!

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[Andy]

A cracking leg session signed off today, and with the return of my training partner, I was able to take advantage of some forced reps. Even with 17 years under my belt, I still forgot how much a forced rep or 2 adds to the intensity of the session!

Strength was up across everything again as well. Chris is an incredible training partner, and even though I’m very accountable to myself, when he’s there I’m always able to add a little more to the set by way of reps, weight and/or control.

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

Prime PL leg extensions – 1x 12-15 + Tuor rest pause

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

Pendulum squat – 1x 8-12

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

Seated calve raises – 3x 20

Decline sit-ups – 3x AMRAP

This was the same leg day a month or so ago. . .

https://www.youtube.com/watch?v=eCMvyi9AAVk&t=589s

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[Andy]

Pushing is typically the area that progresses the slowest, so it’s very common for lifts to stall. It depends on the time you’ve been stuck on the above movements. If it’s 4+ weeks, then consider swapping the movement out for something else, if it’s less than that, continue to persist and see if you see movement/progressions.

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