Andy
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Legs boxed off and returned to sender today!
Both Chris and I have been mega locked in recently in our leg session. We always are, but it seems to have taken a nice kick up since the new year. Chris is taking a week off next week (we’re currently doing a week off every 8 weeks without question as Chris usually batters himself into the ground), so he was clearly up for just getting in and smashing it.
A nice uptick in all movements again! I did notice during my warm up that my quads weren’t 100% recovered, but nothing so bad that it would have held me back.
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
Seated calve raises – 3x 20
Decline sit-ups – 3x AMRAP
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Sunday wrapped up with a visit from my folks.
It’s always good seeing them, but my social battery is very short lived so it’s nice to sit back and chill for a bit when everyone is gone.
I was delighted with an impromptu look at my physique in the sunlight in my flat – the sun has only just started making an appearance.
I’m so happy with how round my physique is becoming. I’m just hoping to hold this fullness as I move through my contest prep in summer.
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Agree with the above, 1 off plan meal per week is usually what I do (I’ve done 2 this week though) in the offseason. Occasionally I’ll skip it, but most of the time it’s 1. I like going out to restaurants and have a 3 course meal or something like that while in my offseason, because on prep that’s not possible.
On prep I have 1 off plan per week, but it’s the exact same order from Five Guys every single week. As I move through the prep I could have some weeks where I’m having 2 high days (1000g CHO+) and an off plan, the next no high days, and just the off plan meal. It all depends on the look/progress.
I have clients who do the same, and some who have to do very low food for weeks on end.
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The idea is
6 weeks susta 750 plus deca 600
6 weeks test cyp 750 plus primo 600
6 weeks test enan 750 plus 600 mast
No dianabol
No t bol
Gh 4
Igf1 50
Opinion????????
Lower the nandrolone by 300-400 > Add in primo and/or mast in it’s spot > you don’t need to rotate esters of test (IMO)
If your sides are limited on slightly higher test, then that’s fine, if not, lower it and replace with primo and/or mast
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A nice chilled day spent with the Mrs, managed to make a risk and shave my hair the shortest it’s been in about 15 years, but I think I pull it off. I also got a look at my client Ali who’s competing in 7 weeks at the PCA Scottish and he’s looking excellent. It makes a nice difference from 2 years ago when it was a bit of a struggle to get him into condition due to his starting point, so this prep has been nothing but a doddle.
Another NTD tomorrow, just what I needed after a fairly battering week, a long with the fact that next weekend is going to be very busy travelling down to Twickenham for the Scotland England game.
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Agreed with the above, you’ve not been on long enough, and the dosages you have used haven’t been anything ridiculous.
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Back logged and ticked off today, and I’m in the bin!
I’m starting to notice recovery drop a touch, nothing too drastic but enough to notice. It’s been the case where I’ve been needing a week off every 8 weeks – week’s off do more for me than deloading sessions – it feels as if that will be coming around shortly.
Neutral grip lat pulldowns – 1x 8-12, 1x 12-15
T-bar rows – 1x 8-12, 1x 12-15
HS SA PL row – 1x 8-12, 1x 12-15
SA DB rows – 2x 8-12 (the first set I hit 15 reps though)
Deadlifts – 1x 8-12 (back up to 280kg)
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I agree with both of the guys here. I tend to not programme biceps in with pull just due to the amount of indirect work they get, however, if they need brought up, then IMO frequency is key when it comes to bringing up lagging biceps/arms, so both sessions would be best here.
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A very good shoulder bias push session in the bag tonight! This is definitely the biggest and strongest I’ve ever been in my life. I’ll be checking in with Nick this weekend, rather than tomorrow, but I’m very interested to see where the visuals are landing.
I think in your health phase there will be the need to pull back food a touch, maybe dump some of that easy weight prior to the prep, but as always I’ll put that past Nick first to see what he’s saying.
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
HS flat PL chest press – 1 working set, 8-12, 1 back-off set, 12-15
HS PL side raise machine – 3 working sets, 12-15 – I’ve not used this in years, it felt great!
Straight-bar cable triceps extensions – 1 working set, 12-15
Overhead rope triceps extensions – 3 working set, 12-15
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I would not recommend winstrol / Stanazol for any female, if she isn’t competing she doesn’t need any androgens
I would explore non adeogenic compounds
Gh / L carnitine / insulin / clenbuterol.
Fully agree here[/quote]
Seconded!
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A pretty stress free NTD today. I finally managed to get in with Ricky and get some of the aches and pains drilled out of me. He said everything feels nice and healthy so that was good. I’ve spoken about Ricky a lot in this forum, and if anyone in the central belt of Scotland has any pains or issues I highly recommend him. I’ve used a lot of massage therapists and physios in my time, and no one comes close to him.
I also had my mobility session with Charlene today, where we covered a bit more in the way of hip mobility. I’m trying to stay disciplined with these sessions, ensuring I’m getting them done at least every 2 weeks, but as I’ve mentioned before, it’s sore and boring, so it makes it a bit harder to stay excited to do it.
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I agree with Clare, try taking Unwind PWO so that is has it’s effects by the time you go to bed.
Also, are you basing how you good your sleep is purely from a sleep tracker, or is there any biofeedback added into your evaluation of your sleep? Do you feel rested in the morning, are you recovering well, is your training progress increasing?
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Last night’s chest dominant push was a great session, although I felt a few things suffered from being sat in a car for 4 hours, but it was still a good session with PBs in a few movements.
I haven’t seen my physio for 2 weeks, so my shoulders are feeling pretty tight and beat up, but nothing so extreme that it’s massively impairing me.
I mentioned a few blogs back that my strength was flying, and that it was climbing at a rate I’ve never seen before. . . well I think that’s starting to calm a little bit now, but the progression is still there, so that’s what matters.
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
Legs today should be a great one, especially more so because I slept so well last night!
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I wouldn’t put definitive numbers on what is “best” week to week, month to month.
As the boys mentioned, visuals, BW, training performance are your 3 main progress markers. I, like Sas, feel and perform a bit better being a little bit softer, but over the years, I’ve kept things tighter and tighter, purely because the more muscle you have, the easier it is to stay leaner, plus, adherence tending to be better as you become more experienced.
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A great NTD wrapped here in Liverpool. I swapped out one of my meals for pancakes. It’s funny how mediocre off plan eating is in the offseason. I mean it was certainly better than turkey & rice, but when you’re packed to the rim, you don’t get the full enjoyment.
Anyway, I’m looking forward to another big week of training!
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