Andy
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As the team have said, when do you cut caffeine? And are you on your phone/laptop/work during the evening walk, and/or during the pre-bed meal?
As Adam mentioned though, perhaps doing so much and having such an item filled routine is what is stimulating you?
You’ve not mentioned any other PED use than GH, maybe you could give us some insight into that?
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A great weekend signed off, as well as a superb leg session today with Chris. I added a chicken stock cube to my turkey mince meals, and they sat in my gut all day, so that’s the last time I use those. I can’t eat anything! That made me feel a bit sluggish going into the session, not to mention I was ready to go at 3., but we didn’t start until 3:45, which is fine, but I’d have rather just got started and went.
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
There were progressions across most sets which is great, despite my stomach feeling a bit off.
I’ve got a stag doo for one of my close mates on Wednesday, and I thought, “well what’s the point in doing legs if I’m away to go on that?” But I had to remind myself how much I’d hate that if a client done that – haha. At least I’ll be on a sun lounger for most of the stag!
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Nothing that exciting happened this NTD, just a run of the mill one to be honest!
I checked in with Nick, and we’ve agreed to start chipping away at food in 2 weeks time – I have a stag next Wednesday, otherwise I’d have done it sooner.
The past few seasons I’ve spent a little bit of time just shaving off the easy weight 1-5 weeks before my prep starts. This may be from pulling out cheat meals (leaving 1 in) or pulling some food out, which I done 2 weeks ago by pulling 10% of CHO out – which made a massive difference to my mental health haha.
This is leanest I’ve been 280+ by a country mile, so this prep is going to be very exciting!
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Nothing wrong with that at all. You’ll see great results if it’s your first cycle. Start small, and build up over years.
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Some great answers here, I’m a bit more caveman with my methods: I visualise someone attacking my Mrs, and I’m going to batter fuck out of them. . . That’s about it 😐
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A great push session wrapped up in a sauna of a gym today, but everything got smashed nonetheless!
A few numbers climbed up the scale. I swapped out my cuffed rear delt raise for the rear peck deck, as my left tricep is done in.
Lying Y raises – 2 working sets, 12-15
<b style=”font-family: inherit; font-size: inherit;”>Rear peck deck <b style=”font-family: inherit; font-size: inherit;”>– 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
Standing SA cable side raises – 3 working sets, 12-15 + double drop
Bent over rope triceps extensions – 3 working sets, 12-15
Overhead rope triceps extensions – 3 working sets, 12-15
Across the body cable triceps extensions – 3 working sets, 12-15
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A superb back session ticked off, with the same adjustments I made to last week’s session with the PL low row replacing the horizontal PL row.
Numbers climbed a little bit, with even my deadlift adding a rep 280kg.
A very successful outing!
Neutral grip lat pulldowns – 1x 8-12, 1x 12-15
T-bar rows – 1x 8-12, 1x 12-15
HS SA PL low row – 1x 8-12, 1x 12-15
SA DB rows – 2x 8-12
Deadlifts – 1x 8-12
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Another quite busy NTD today, but with numerous PT cancellations last night, I was able to sleep in an extra hour which went a long way.
I finally managed to get Ricky to massage out my triceps and forearms, and they’re feeling a hell of a lot better for it! I’m hoping tomorrow’s back session is a little less uncomfortable than last weeks, as my bracialis was screaming for most of it.
A quiet day tomorrow too centred around training which is perfect for me!
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IF you have to use 1, I’d always go with very small amounts of diazide, I do no more than a 1/4 tab. If you wake up flat, you can rectify it with sodium. Aldactone, if you go too overboard, it’s harder to rectify flatness from sodium loss.
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As the guys have said above, fight to keep your numbers, but accept that they will start to slide the leaner you get
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A so-so push session completed today. I saw so-so but there were still progressions, but as I approach week 7 of this training cycle, the usual fatigue markers are starting to make an appearance again. I’m away to Tenerife next week anyway, so I’ll get some down time then, but yeah, I’m feeling it.
I lost a few reps here and there on some movements, but nothing outrageous.
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
Prime rear peck deck – 3x 12-15
SA cable side raises – 3x 12-15
High incline EZ-bar cable curls – 3x 12-15
Standing cable curls – 3x 12-15
Shallow decline sit-ups – 3 working sets, AMRAP
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A very good weekend wrapped up, as well as a mad day today with work and training, but everything has still been nailed.
I usually get 7 hours of sleep per night, but recently, I’ve been struggling to find time to get everything done during the day, so I’m always chasing my tail Mon-Fri. When I start prep and the food starts coming down, I’ll be able to eat my meals closer together, and that will help save some time through the day and get me back to that 8 hour mark.
I had some great results with clients at the PCA Scottish with a overall, class win, a 2nd and 3rd, so a great day out up in Perth which I consider to be the best venue in Scotland for shows. Perth is a bit of trek for English based competitors, bbbuuuttt now you know how it feels. . . 🙂
Legs today was the usual carnage, along the lines of. . .
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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A very busy and productive day today, with a few posing clients first thing, to coffee with the Mrs, and then the rest of the day spent checking over my 3 guys competing tomorrow at the PCA Scottish – as well as everyone who checks in on a Saturday.
The good thing is that the 3 guys I’ve got I’ve either worked with for a while, and have put them onstage numerous times, or, their prep’s have been so predictable that I could make decisions in my sleep.
I checked in with Nick today, and we’re seeing a drop in lantus from 20-15 IU/day due to pulling GH down, my BG runs lower (much lower) so there’s no need other have this in. Also, due to numerous hypos PWO I’ve also pulled my PWO humalog. I tend to taper insulin down through a health phase, and going into my prep mid-May, it’s unlikely there will be any need to have it in, unless I start rapidly escalating GH, which I don’t really do anyway.
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A great week of training completed! I hit a life time PB on my DB shoulder press, without even realising either, as I didn’t consult the logbook prior to the lift, maybe that’s the cheat code.
I’ve got a very exciting weekend with the PCA Scotland on Sunday, so that should be another great day out for the troops, and I’ll be checking in with Nick tomorrow to see how things are looking.
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
Rear peck deck – 3 working sets, 12-15 + double drop
Bent over rope triceps extensions – 3 working sets, 12-15
Overhead rope triceps extensions – 3 working sets, 12-15
Across the body cable triceps extensions – 3 working sets, 12-15
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Just wondered how much you drop the weight by for your back off’s and do you rest long between sets on the compound stuff?
Hi Graeme,
It depends on the lift, but for the most part I’m looking at a 10-15% drop on most lifts I’d say. In terms of rest periods, I’m usually around the 3 minute mark
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