[Ellis]

Hey guys. I went very high on my refeed at about 850g with 5-10g of added fats to each meal and woke very full yesterday (101.4kg) but also a little watery. This is good information though as it gives me an idea of what to do when peaking.

Yesterday’s arm workout:
Tricep pushdown LOAD – 100kg x10 (aim for 11-12)
Tricep pushdown BACK OFF – 80kg x16 (aim for 17-18)
Skullcrushers LOAD – 50kg x12 (aim for 52.5kg)
Skullcrushers BACK OFF – 40kg x17 (aim for 18-19)
Dips RP – 22kg x12,3,2 (aim for 13-14)
overhead cable MR 4x6s – 50kg x5 (aim for 55kg)

EZ bar curl LOAD – 45kg x13 (aim for 14-15)
EZ bar curl BACK OFF – 35kg x17 (aim for 18-19)
1 arm cable curl RP – 20kg x14,5,4 (aim for 22kg)
Incline dumbbell curl RP – 10kg x13,5,4 (aim for 12kg)
Cross body hammer curl RP – 18kg x12,5,3 (aim for 13-14)
DC bicep stretch – 60s

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[Ellis]

it’s down to you, but I wouldn’t try and add any more size, the majority of it will be fat at this point and you’ll have a harder time cutting down

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[Ellis]

I don’t know where you’re shopping Rotties but I get my peptopro from bulkpowders and 5kg is about £110. I only buy it when they do a sale though so usually 30% off

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[Ellis]

Morning guys! Woke at 98.2kg today so again another good drop, I was flat all day yesterday and now even flatter today, so it’s another high day for me.

Also basing this on yesterday’s performance, while it was an okay workout all round, my two big moves, bent over rows and rack pulls really suffered, just didn’t have the output there.

June 15th – Pull 1
handlebar pulldown RP – 100kg x12,3,2 (aim for 13-14)
Bent over barbell row LOAD – 150kg x8 (aim for 9-10)
Bent over barbell row CONTROLLED BACK OFF – 130kg x11 (aim for 12-13)
Rack pulls LOAD (below knee notch 3) – 260kg x2 (reduce to 240kg)
Rack pulls BACK OFF – 200kg x7 (aim for 8-9)
Mid row scap retraction RP – 98kg x12,5,4 (aim for 102kg)
Barbell front shrugs RP – 140kg x11,5,3 (aim for 12-13)
Rear delt machine LOAD – 50kg x11 (aim for 12-13)
Rear delt machine BACK OFF – 41kg x14 (aim for 15-16)

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[Ellis]

New low of 98.5kg today. Fairly flat here but yesterday’s session was pretty good, will judge today’s pull session and assess in the morning on flatness/performance wether to feed or push another day.

Yesterday’s workout – 14th June Push 1
Seated Cable flyes LOAD – 52.5kg x11 (aim for 12-13)
Seated Cable flyes BACK OFF – 35kg x15 (aim for 16-17)
Incline barbell press – 120kg x7 (aim for 8-9)
Back off – 100kg x11 (aim for 12-13)
Chest press machine RP 90kg x9,3,2 (aim for 10-11)
Dumbbell flye stretch – 27.5kg x60s (aim for 30kg)
High incline smith press RP – 80kg x6,2,1 (aim for 7-8)
Cable Lateral raises LOAD – 27.5kg x11 (reduce to 22.5kg)
Cable Lateral raises BACK OFF – 20kg x14 (reduce to 17.5kg)
Crucifix Laterals RP – 7.5kg x14,5,4 (same again dont shrug)

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[Ellis]

it can be reversible as far as I’m aware, take a look at Dave Palumbo’s fertility protocol. My partner is currently 15 weeks pregnant with our first child and I was on a full cycle during conception and have been using gear for just over three years 🙂

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[Ellis]

Just to put in to perspective, this was what I managed to accomplish last season ???? This was coming off a pec tear and food fuelled depression quickly ensued! I know I didn’t get truly peeled but I think given the start point I just wasn’t going to!

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[Ellis]

Hey Corinne, thanks for the interest in the thread 🙂
Yeah I’ll be 9 weeks out this Saturday, I’m starting to get that prep feeling where everything is tiring at this point, but performance is typically very good and I’m happy with the progress so far.

My high days are judged mainly off of my look, I flatten out very easily and usually see a slight drop in performance 4-5 days post high day. That being said, if I’m flat and my performance holds then I’ll dig in and push another day or two. Although scale weight isn’t as important to me as the look/training performance, I don’t really like to feed up unless I’ve dropped down by a kg from previous base.

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[Ellis]

99.9kg today. Rest day so running my zero carb diet with higher fats.

Yesterday was a great training session, maybe the best all prep. Although I was only able to get out 8 reps on the leg press before it JAMMED and wouldn’t move! Luckily it was right above one of the pegs so I was able to rack it!

12th June – Legs 1

1 leg lying ham curl RP – 43kg x10,4,2 (aim for 11-12)
Stiff Leg deads – 200kg x7 (reduce to 180kg)
Seated ham curl RP – 220lbs x13,4,2 (aim for 14-15)
Standing calf RP – 65kg x11,5,5 (aim for 12-13)
Leg Ext – 95kg x22 (aim for 23-24)
Leg Ext RP20 – 112.5kg x13,3,2,1,1 (aim for 14-15 CONTROLLED)
Plate loaded leg press – 405kg x8 (machine jammed)
1 leg press machine RP – 146kg x14,4,4 (aim for 15-16)
Leg press machine MR (6x4s) – 218kg x6 (aim for 7 rounds)
Adductors LOAD – 91kg x12 (aim for 96kg)
Adductors BACK OFF – 80kg x16 (aim for 82kg)

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[Ellis]

Thanks Stephen!

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[Ellis]

Hey Stephen! Going off of what you said about dropping down test to a TRT type dose pre contest, would you do this if you were competing in a string of shows? For example I’ll be doing maybe 3 shows in a 6 week period, I feel this may be too long to run that kind of test dose pre contest? Thanks 🙂

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[Ellis]

101.2kg today after yesterday’s high day, which is about right for me, anything less than 2kg doesn’t really stick to me and I’ll drop back down to base in a couple of days, aiming to be a 98kg by Saturday or sunday and then feed up again.

yesterday’s arm workout (sorry JP)
V bar pushdowns RP – 100kg x14,4,3 (aim for 15-16)
High incline skulls LOAD – 52.5kg x12 (aim for 13-14)
High incline skulls BACK OFF – 40kg x18 (aim for 42.5kg)
Dip machine LOAD – 150kg x13 (aim for 155kg)
Dip machine BACK OFF – 130kg x16 (aim for 135kg)
Rope pulldown MR (6x4s) – 35kg 7×4 (aim for 40kg)

Preacher curl machine LOAD – 120lbs x13 (aim for 14-15)
Preacher curl machine BACK OFF – 80lbs x16 (aim for 17-18)
alternating db curls RP – 22.5kg x10,3,3 (aim for 11-12)
EZ bar Preacher curl RP – 30kg x11,3,3 (reduce to 30kg)
Rope cable curl MR (6x4s) – 35kg 7×4 (aim for 40kg)

photos are from Sunday night!

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[Ellis]

Woke at 99kg on the dot today (0.6kg down from yesterday) and very flat so it’s a high day today, which I anticipated yesterday, aiming for 750g carbs. I’ll put up last night’s progress pics later as I can’t do it from the app?

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[Ellis]

Absolutely! We learn from our mistakes and failures and become better. I’ll keep prepping myself without a coach for this reason, I think the more you do, the more you get right, the less you get wrong and the more you learn 🙂

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[Ellis]

I don’t know if I lost a lot of actual tissue, maybe a little but it flattened me out A LOT! I had to carb up hard to get any kind of fullness back

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