[Andy]

Like Hilly said, you have to apply knowledge of your tolerability to certain drugs, and go off what your blood work says. I personally would continue to increase a compound until there was a need to add a 3rd from a compound load/progression perspective, or a blood work perspective.

You may be able to handle higher test: your blood work may tell you that you need to control E2 a bit more etc etc.

This can all change cycle to cycle, year to year too.

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[Andy]

Wednesday is usually my rest day, however, I need to drive up to Aberdeen tomorrow for the annual family get together, and training first thing in the morning on my busiest check-in day, as well as 2 PT clients, it’s just not feasible, so I cancelled my massage and did my 2nd push day yesterday, which I also filmed for YT.

<b style=”font-family: inherit; font-size: inherit;”>Seated cuffed cable flys – 1x 12-15, 1x 8-12, 1x 15-20, 4s negative for all, 1s pause in the lengthened, no pause in the shortened on the 2nd back-off.

Standing iso-lateral cuffed Y raises – 1x 12-15, 1x 8-12, 1x 15-20, 4s negative for all, no pause in the shortened on the 2nd back-off. Bringing arms just below parallel.

Small incline SM chest press (pressing through pinky) – 1x 8-10, 1x 12-15, 4s negative, smooth concentric, not a powerful one, 1s pause in the lengthened.

High incline DB shoulder press – 1x 8-10, 1x 12-15, 4s negative, smooth concentric, not a powerful one, 1s pause in the lengthened. Once failure has been achieved, perform a 20s rest and go for as many reps as possible.

SA cuffed cable side raises – 1x 12-15, 1x 8-12, 1x 15-20, 4s negative for all, 2nd back-off is 3s up, 3s down. Bringing arms just below parallel.

SA cuffed rear delt raises – 1x 12-15, 1x 8-12, 1x 15-20, 4s negative for all, no pause in the shortened on the 2nd back-off.

Arsenal standing PL chest press – 1x 8-10, 1x 12-15, 4s negative, smooth concentric, not a powerful one, 1s pause in the lengthened.

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[Andy]

On top of what Clare said, ice packs and a high quality freezer bag. Some bags aren’t that good and will cool very quickly.

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[Andy]

Another leg day in the bag yesterday, but with slight adjustments to the exercise order.

Greg has slotted leg extensions in 2nd last to allocate focus to the hip press and pendulum. I’m trying to bring up my sweep this off season (who isn’t) and the way we’ve adjusted the setup on the hip press is at the top of our list to do that, so allocating energy and focus here is key compared to the LE.

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]

A fantastic, and progressive push session went in today with Kieran.

I was a little distracted as my other half and I are trying to buy a house – we got it by the way.

Lying cuffed Y raises – 1x 12-15, 1x 8-12, 1x 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 – 1x 12-15, 1x 8-12, 1x 15-20, 4s negative for all, 1s pause in the lengthened, no pause in the shortened on the 2nd back-off.

Wide grip SM shoulder press (pressing through pinky) – 1x 8-10, 1x 12-15, 4s negative, smooth concentric, not a powerful one, 1s pause in the lengthened.

HS iso-lateral incline PL chest press – 1x 8-10, 1x 12-15, 4s negative, smooth concentric, not a powerful one, 1s pause in the lengthened.

SA d-handle cable side raises – 1x 12-15, 1x 8-12, 1x 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) – 1x 12-15, 1x 8-12, 1x 15-20, 4s negative for all, no pause in the shortened on the 2nd back-off.

Prime iso-lateral flat PL chest press – 1x 8-10, 1x 12-15, 4s negative, smooth concentric, not a powerful one, 1s pause in the lengthened.

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[Andy]

Nothing much to report just now, we met up with friends for a meal in Glasgow’s west end and then went to a bar. It’s obviously the end of July so we didn’t expect the bar we decided on to be wall to wall with students, so I felt about 57 by the time we left. It was a great night nonetheless.

I still boxed off all of my cardio, steps diet.

As I mentioned, I’ve found having a bit of a social life post season helps me to realign and refocus. With a stag doo in Krakov next weekend, and a rave the following, that should be me all socialed out!

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[Andy]

Checked in today for the first time since my show, so 5 weeks, and I was pretty happy with how I was looking to be fair. I’m sitting at 256.7, so almost 5lbs down from my show day weight. I know for a fact I’m not married to the scales as I couldn’t care less about that drop. It will mostly be the clearance of PEDS and thus I’ll be slightly softer from doing so.

I’ve increased my carbs by 25g again. I really don’t feel the need to do anything drastic on a food front just now. Appetite is still pretty rampant, but it’s controllable.

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[Andy]

Hi mate, how long ago did you get this blood test done? It could be the case where your E2 hasn’t recovered yet. Prolactin, progesterone and blood pressure are also culprits for soft or lack lustre erections.

It could be the case of waiting slightly longer to allow for E2 to recover.

Investigate bloods again assuming the last test was a decent amount of time ago.

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[Andy]

The site has been down for a while so I’ll kick off by saying the break in Marbella was very much welcomed, and I couldn’t wait to come home and crack on with the reverse. The first 2 sessions weren’t the best to say the least, but that’s to be expected when I under ate, under drank (water), and generally just lazed around for 4 days.

I was (kind of still am) holding water, but it appears to be dropping off.

I’ll be doing my first check-in of the reverse tomorrow and deciding where to take my physique from there.

I am starting a pregnancy protocol the first week of August that I was kindly given by Nathan. I’ll be running this until the magic happens. If anything, I think it’s going to set me up for the growth phase of my career, assuming it’s going to take 6+ months to bake a baby.

Up until my 2020 season I used to come OFF OFF, no TRT for up to 4 months, so I am not shy of taking time away from PEDS. I will still be on TRT and GH during the pregnancy protocol though.

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[Andy]

I’d dial your carbs back and replace the calories with fat. Start with a 50g pull, and put fat back in at 20g and see how your body changes. I have push/offseason clients running trace fats, all the way up to 1 guy running 120g. This is all determined from experimentation.

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[Andy]

Yeah Wednesday/Saturday is what I used to do when I put 2 in.

The Wednesday meal used to be something small, more so just to have something off plan than anything else. My Saturday meal would be out at a restaurant for a 2/3 course meal with my girlfriend.

Back to back not only messed up my stomach, but also messed with my head a bit.

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[Andy]

Landed in Marbella for the yearly gym family shindig. The plan is not to go too mental food/drink wise. My other half and I are planning on training at M13 both tomorrow and Friday.

I found many moons ago that I need to have a subtle – or so – blow out per year. Go out with the boys (and this time girls too), have some drinks, eat lots of good food and then feel realigned by the time I get home.

The plan food wise is to eat intuitively, not measuring everything, but also not eating sources too far away from the norm.

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[Andy]

No shakes just now. I wanted to see how my stomach responds to just whole foods, and I’ll be honest, my digestion has never been better so I will run just whole foods until I need to use whey and carb powders.

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[Andy]

Reverse is going well. As I mentioned yesterday, I’ve dropped down a little more to 257.7, but this is just PED clearance. I am a little softer, but again, that’s just down to clearance. I have yet to take photos or check-in post show, but I feel I’m at a level of experience now that I don’t need accountability during this phase – I’m 15 years deep in terms of competing, so you’d think that would be a given.

Macro setup

TD P: 340 C: 600 F: 80

NTD P: 340 C: 480 F: 80

PEDs

Test E – 250mg/week, split into 2x 125mg

GH – 4IU/day, 45 minutes pre-bed (timing prior to bed is not for any specific reason)

Reta – 0.75mg/week

hi andy, im on around 4500 cals a day also, could i ask how your meals look?

Im a little higher in protein and lower carb / fats , but probably need to adjust slightly which would yield better performance etc.

Thanks bud/[/quote]

Hi Greg,

Nutrition is all relative, if your setup works for you then it works for you.

M1

100g – Beef fillet

2 – Whole egg

6 – Egg whites

80g – White jasmine rice

1 – Banana

300ml – OJ

M2

200g – 2% turkey mince

50g – White jasmine rice

1 – Apple

10g – Macadamia nut oil

50g – Fermented veg

M3

200g – 2% turkey mince

130g – White jasmine rice

1 – Banana

50g – Fermented veg

PWO MEAL

250g – Haddock fillet

170g – White jasmine rice

50g – Fermented veg

M5

200g – 5% beef mince

75g – White jasmine rice

50g – Pasta sauce

50g – Fermented veg

200g – Pineapple

M6

260g – Salmon fillet

50g – White jasmine rice

100g – Grapes

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[Andy]

Reverse is going well. As I mentioned yesterday, I’ve dropped down a little more to 257.7, but this is just PED clearance. I am a little softer, but again, that’s just down to clearance. I have yet to take photos or check-in post show, but I feel I’m at a level of experience now that I don’t need accountability during this phase – I’m 15 years deep in terms of competing, so you’d think that would be a given.

Macro setup

TD P: 340 C: 600 F: 80

NTD P: 340 C: 480 F: 80

PEDs

Test E – 250mg/week, split into 2x 125mg

GH – 4IU/day, 45 minutes pre-bed (timing prior to bed is not for any specific reason)

Reta – 0.75mg/week

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