[Andrew]

I use these the Slim Guide ones. Since it’s spring loaded the pressure is consistent which allows for more consistent measurements.

[Andrew]

Examine.com is a phenomenal resource for supplements.

Here’s the articles on Vitamin D & K

https://examine.com/supplements/vitamin-d/

https://examine.com/supplements/vitamin-k/

[Andrew]

PULL 3

Deadlift 4px10 5px6 4px16

Chest supported t-bar x5 x10

Cable row x9 x12

Underhand Pulldown x8 x15

Rear delt high cable x11 x9

DB spider curl x12 x15

Ez bar reverse curl x12 x15

Machine shrug x9 x9

Early morning session but solid overall. Deadlifts felt a bit off at the beginning but taking my time warming up and everything started to click. Given deadlifts are just being brought back into the rotation I’m happy with this as a starting point. First set is medium intensity, 2nd two are your normal high intensity top set and back off.

Just got a new portable tripod yesterday so I’m going to try to get in the habit of filming all my work sets on compounds to keep me accountable in terms of form and intensity. Like today I wasn’t super happy with how the top set on t-bar’s looked which I was able to correct on the backoff and noted in my log for next time.

Training done and meals prepped early to spend the rest of the day with the fiancée apple picking

[Andrew]

The only supplements I think are truly essentials are to cover your bases in terms of protein, EFA’s and micronutrients. This means a good multivitamin/mineral, Vitamin D3 & K2, fish oil, and whey. Creatine is effective and cheap enough to be included as well.

Muscle maintenance is largely going to come down to hard training and providing enough food to fuel that training, whilst still being in a calorie deficit to lose fat. This means keeping the deficit moderate and pulling food away from training, on non-training days and meals furthest from training on training days.

[Andrew]

Pick foods that you enjoy to make adherence easier. Personally I don’t have trouble sticking to a meal plan because I enjoy the meals, I like structure, and reaching my goals is important to me.

Also just give it time. Eventually it just becomes habit and you don’t really think about it, you just execute the plan.

[Andrew]

Any cannabis or kratom use? Both can impact prolactin

Also recommend P5P at a dose of 200-300mg per day. For me this is essential when adding any progestogenic compounds.

[Andrew]

LEGS 2

SSB Squat x9 x10

Leg Press x8 x15

Leg Extension x12 x12

Seated Leg Curl x12 x12

RDL x10 x9

Kneeling Leg Curl x8 x8

Adductor x7 x11

Standing Calf x20+5

First time doing squats in a long time so I should’ve expected them to feel a bit off. I attempted to do barbell squats but my shoulder mobility won’t allow it so I switched to SSB. Couldn’t find a good groove at all. If I tried to sit back the weight felt way too far forward with the SSB and if I tried to stay more upright my knees didn’t like it.

The rest of the session felt good. Rest day tomorrow and then PULL 3 on Sunday with deadlifts in the mix.

[Andrew]

Derek from more plates more dates has a solid article on it and I’ve used his protocol with success. Basically I started at a super low dosage of 66mcg pre-tanning 3x per week and upped the dosage 33mcg and tanning duration by 1 minute each week.

The reason I did 33mcg is that’s 1 unit on a insulin syringe when 10mg is mixed with 3ml bac water. The only negative effect I had was even at low dosages I would get nauseous after administration but it would go away rather quickly.

[Andrew]

Solid push session today!

Push B
Incline DB press x6 x11
High incline smith x8 x12
Standing cable fly x15 x10
Side lateral machine x5 x13
Single arm cuff lateral x14 x12
Close grip bench x14 x7
Ab mat crunch 3 sets

First time hitting this rotation so needed to spend a good amount of time warming up getting used to the movements and finding my working weight. On most movements I ended in my target rep range but I underestimated my strength on the close grip bench and ended up hitting 14 reps when the target was 5-9.

This will be the first time I’ve had high incline smith in my rotation so I’m really looking forward to progressing this as it felt really good

Legs B tomorrow which is squats and leg press for my quad compounds. Been a LONG time since I’ve squatted, I’m definitely looking forward to it!

[Andrew]

225.6 AM weight

Training: Pull/Push/Legs, 2 on 1 off
Steps: 10k

Training Day Macros:
322p
429c
52f

Rest Day Macros:
301p
342c
78f

PED’s:
250mg test e
25mcg T3

3rd week on cruise dose

[Andrew]

It’s not that you skipped 0.4ml, your calculation was off from the jump at 0.1ml. And yes 1.2ml total would equal 300mg

If you still don’t get it, grab a calculator

1.2*250mg = 300mg

Working the other way if you know you want 300mg and your vial is 250mg/ml

300/250 = 1.2ml

Say you wanted 400mg

400/250 = 1.6ml

Make sense?

[Andrew]

I’m not a fan as you’re very often limited by upper back strength and your ability to hold the bar in a proper position. You want the target muscle to be the limiting factor.

[Andrew]

Hi hilly.

Would you mind explaining? I can’t understand your workings out you said no but then your 0.5 dose is the same as in my last comment?

0.1 * 250mg = 25mg

Therefore:

0.2 = 50mg
0.3 = 75mg
0.4 = 100mg

etc..

[Andrew]

The 0.3g/kg would be for a 5-7 day loading phase, which isn’t entirely necessary

Maintenance dose is considered 0.03 g/kg/day but most just round up to 5g to be on the safe side and since it’s so cheap.

[Andrew]

Take it with protein and carbs close to a workout

Personally I take 5g in my intra with EAA’s & Cluster Dextrin

Jordan has a video on here on creatine as a potential GDA, give it a search