[Andy]

I’m down at the UKDFBA today, fingers crossed my client does well. He’s a masters first timer, and he’s got that first timer nervousness I forget they all get. I remember walking backstage at my first show and feeling like a 5 year old walking into primary 1.

I forget that this world is my world, and that someone who is new to it can find it incredibly overwhelming.

It’s going to be a long day though as UKDFBA never ever ever run on time.

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[Andy]

All heads of the delt, lats, biceps, triceps, and chest {I can’t face that one often though}. I pin my quads too but very infrequently but quite a few coaches advise against that.

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[Andy]

I checked in this morning sitting at 260, so I’m still 1lbs under my last stage weight. I am really liking the look though, I don’t feel fatigued or remotely tired physically, mentally I am.

I increased my GH to 6IU last week so the setup currently looks like this;

Test E – 250mg/week {2x 125mg doses}

GH – 6IU/day (pre-bed)

Reta – 0.5mg/week

I think I’ll keep the reta in, as it’s keeping my BG in a good spot while the GH goes up.

Food wise, I’m sitting at just over 5000cals on a TD and 4300cals on a NTD.

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[Andy]

I think Hilly has got everything pretty spot on here!

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[Andy]

A slightly different headspace going into today’s back session. I just wanted to have a bit of fun and throw some weight around, but not in a sloppy way, more so I wanted to lower the weight and work ups to the 8s, 10s and 12s and get a raging pump in my back.

I added in a pin-loaded low row today too.

Today was a lot of fun!

Rope cable pullovers – 2 sets, 12-15

<b style=”font-family: inherit; font-size: inherit;”>HS SA iso PL pulldowns – 1 set, 8-12, 1 set, 12-15

<b style=”font-family: inherit; font-size: inherit;”>Conventional T-bar rows – 1 sets, 8-12

Megamass chest supported t-bar rows – 2 set, 8-12 + triple dropset

SA DB row – 2 set, 8-12

Prime pin-loaded low rows – 3 sets, 12-15

Prime pin-loaded rear peck deck – 2 sets, 8-12

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[Andy]

A very productive leg session yesterday. Not just in terms of numbers, but also in terms of just being able to be a little more powerful, physically locked in, and all round feeling like I’ve had a good bit of WD40 sprayed throughout my entire body.

My legs, thankfully, have never been a problem for me to bring up. I have trained them every single way I can think of, and I tend to get the same rate of growth.

What I am conscious of now is the weekly energy allocation to help them recover. Doing a super high volume leg session does nothing for the recovery capabilities of other body parts. If I draw a tonne of recovery input from my week to help get over my leg session, then my chest and shoulder work/sessions are going to suffer.

So, unless my legs stop growing, I don’t see me changing anything of the below in the near future.

I used a pyramid style warm up (12 > 8) for everything except the hip press which used a 6-4-1.

Pin-loaded abductor – 1 set, 12-15 > 5s negatives, 2s in the shortened

Paused seated leg curls – 1 set, 8-12

HS hip press – 1 set, 8-12 > feet 5 inches apart, heel slightly of the bottom of the plate.

Pendulum squat – 1 set, 8-12 > 4s negatives

BB RDL – 1 set, 8-12 > nowhere near the poundages I’ve used in the past

PL leg extensions – 1 set, 12-15

EZ-bar walking lunges – 1 set, the entire length of a gym upstairs which

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[Andy]

Despite being a little sleep deprived from the weekend’s antics, yesterday’s push session was superb! I don’t think in my 18 years of doing this that I have had consistent lateral head doms this many weeks running. I’d also say the volume in which I’m using for direct shoulder work across the week is absolutely spot on.

Lying cuffed Y raises – 1 set, 12-15, 1 set, 8-12, 1 set, 15-20,

– 4s negative for all, no pause in the shortened on the 2nd back-off. Bringing arms just below parallel.

Seated d-handle cable flys – 1 set, 12-15, 1 set, 8-12, 1 set, 15-20,

– 4s negative for all, 1s pause in the lengthened, no pause in the shortened on the 2nd back-off.

HS iso-lateral incline PL shoulder press – 1 set, 8-10, 1 set, 12-15

– 4s negative, smooth concentric, not a powerful one, 1s pause in the lengthened.

HS iso-lateral incline PL chest press – 1 set, 8-10, 1 set, 12-15

– 4s negative, smooth concentric, not a powerful one, 1s pause in the lengthened.

Prime pin-loaded lateral raises – 1 set, 12-15, 1 set, 8-12, 1 set, 15-20

– 4s negative for all, 2nd back-off is 3s up, 3s down. Bringing arms just below parallel.

Prime rear peck deck {torque 2} – 1 set, 12-15, 1 set, 8-12, 1 set, 15-20

– 4s negative for all, no pause in the shortened on the 2nd back-off.

Prime iso-lateral flat PL chest press – 1 set, 8-10, 1 set, 12-15

– 4s negative, smooth concentric, not a powerful one, 1s pause in the lengthened.

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[Andy]

Keep the test where it is (375), pull calories back slightly to see if that is the root cause for you getting softer (if you’re gaining visible fat then it’s a calorie issue, not a PED one).

IMO running tren A & t’bol for 16 weeks isn’t sustainable if health is the top of your priorities.

If fat gain slows, but you still feel there’s a negative visible change from the test, lower your test to 250 and add 100 primo.

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[Andy]

A very busy weekend with a trip down to Manchester to see the Prodigy.

It was an absolute downpour, luckily the performance was incredible! Well worth being soaked through to my bones. . .

This week is lining up to be another very one again, but as always, it will never impact training.

Today’s push session was excellent, but I’ll outline that in tomorrow’s blog.

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[Andy]

A VERY chilled out NTD as I gave my massage appointment to a mates’ boyfriend who needed it a lot more than me. It’s rare I go to my massage therapist with anything overly significant or with an issue that impacts my training, so if someone needs it more than me, they can have my slot.

I filmed an episode of the Scottish Silverback Podcast with Greg Taylor, Jack Gunn and Dan Bastick which was good fun.

I actually really enjoy podcasting, as it’s quite different from the usual “film training. . . and stick it on YT or IG”.

I’ve got a good 3 days of training ahead, so I’m very much looking forward to that.

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[Andy]

Taper the dose up by 1IU every 2-3 weeks and see where your level of tolerability lands. I tend to notice BP rises, sometimes to the point of headaches when I scale it above 8 so I haven’t been above that in a long time. Composition matters quite a lot as well in terms of insulin sensitivity effects/side effects when running higher amounts.

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[Andy]

Another excellent leg day yesterday. Intensity was through the roof – as it always is. I mentioned in a few posts after my prep that I was really trying to do as little as humanly possible for my legs going forward. For 2 reasons;

1. I think they are pretty good and I don’t need to bury myself, of find intricate ways to bring them up.

2. The energy used in my leg sessions was removing recovery capabilities for other, more important body parts. If I absolutely obliterate myself, even once a week, it is going to have a negative impact on everything else.

I used a pyramid style warm up (12 > 8) for everything except the hip press which used a 6-4-1.

Pin-loaded abductor – 1 set, 12-15 > 5s negatives, 2s in the shortened

Paused seated leg curls – 1 set, 8-12

HS hip press – 1 set, 8-12 > feet 5 inches apart, heel slightly of the bottom of the plate.

Pendulum squat – 1 set, 8-12 > 4s negatives

BB RDL – 1 set, 8-12 > nowhere near the poundages I’ve used in the past

PL leg extensions – 1 set, 12-15

EZ-bar walking lunges – 1 set, the entire length of a gym upstairs which

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[Andy]

Use an elimination protocol, removing 1 source at a time and giving it a few days to adjust. Excessive gas, both top and bottom, is a sign that something is aggravating his digestive system.

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[Andy]

I checked in over the weekend there at 256.8. The visuals are staying relatively rigid, other than a drop in fullness as that’s now a full 9 weeks since my last show – which blows my mind a little bit. I’m in no rush to push harder just now. However, I do seem to be growing, and growing in areas I desperately need (shoulders and chest).

I didn’t feel there was a need to change anything in my setup, I’m happy with everything across the board.

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[Andy]

I only really noticed my sleep scores on dosages above 0.5mg 1 hour pre-bed. DSIP isn’t expensive but the cost does rack up if you’re having to do fair whacks of it to get anything from it.

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