[johng]

What have you done to your shoulder Sas? I had surgery on mine 3 weeks ago… fucking sucks ???? I’ve managed 1 leg session in that time. Got another tomorrow which I can’t wait for! ???? can’t drive at the moment so have to rely on others to play taxi for me and get me to the gym. I hate relying on others ????

[johng]

Hate to jump on the anabolics bandwagon that everyone seems to go on about but it’s interesting to hear how your opinion differs to JP regarding Anavar only cycle.
He commented recently that perhaps only for last few weeks of prep but not to go oral only otherwise.

Like you say though, I suppose something is better than nothing.

This might sound daft but I had a hell of a vivid dream this week which massively put me off the idea of injectables! Probably didn’t help that I’d ended up on that weird section of YouTube with cyst removals an shit! haha

[johng]

That lower session looks seriously taxing with Squats, Deadlift and Romanians in. Perhaps put your deadlift in at the start of your pull session? No big compound movements in that one at the moment.

Will you be making the LOWER session a hamstring dominated session given that you could make the LEG session Quad dominant? Switch one of the curls to an extension?

I’m sure someone else will have some better suggestions though 🙂

[johng]

It’s not supposed to be easy… 6’4″ here and still pull below the knee.

[johng]

So what you’re asking is for a workout routine written out for you?

JP has already provided brother 😉

Go here, follow and enjoy:

https://www.trainedbyjp.com/upper-lower-training/

[johng]

These should KILL the glutes! I always remember thinking that they were a “girly” exercise and wouldn’t touch them. Until I injured my back and a sports physio friend of mine drew me up a rehab program that included these… fuck me. Never looked at them the same way again, they are savage if done right!

[johng]

I’ve heard good things about RedCon1s Fade Out for aiding sleep. Haven’t tried it myself yet but it is 100% on my to do list come pay day.

Other brands have similar products I believe, 5% have Knocked the Fuck Out or something like that. I’m sure there’s others too.

Tried herbal sleeping remedies? I find these to be semi-effective. Been using them again this week as my sleep has been awful, and while I find I do wake up still, I don’t wake to full alertness and am able to drift off again easily. I don’t like using the chemical or prescribed sleep medications as they turn me in to a fucking zombie the next day!

Will definitely be giving Fade Out a go soon 🙂

[johng]

Best thing would be to go to your GP with your symptoms and explain how fatigued you are etc and request a referral to the sleep clinic where they can give you monitors etc for your sleep. Can do this privately but obviously it costs so that’s up to you.

I did it recently, to be honest it didn’t get to the cause of my problem but it did rule out certain things so at least it’s narrowing the list down.

[johng]

JP has recently posted a video on bulking strategies to minimise fat gain. Well worth watching 🙂

[johng]

Wow, the weight really is dropping off. Do you feel any adverse effects from losing so fast?
Obviously nearly halving your cals overnight works well for you 😉 haha How long does it usually take you for weight loss to start tapering off and what weight are you looking to come in at?

[johng]

Below

[johng]

Try and keep to how you’ve been eating already. If you’re eating out be sensible with the options. There are always chicken, fish and steak choices on pretty much every menu I’ve ever seen. Just ask them to do it with no butter, sauce etc if you’re looking to maintain a deficit.

Take snacks and meals with you. You can take a day or twos worth of meals in tupperware in a coolbag that will keep fine. Snacks – protein powder, nuts, rice cakes, protein bars, fruit.

Are you staying in a hotel or a an apartment with cooking facilities? If it’s a hotel, put in your specific food requests at check-in. Most hotels are usually fairly accommodating with this even if they think you’re just being a pain in the ass. Most hotel breakfasts have oats or rice cereals available along with eggs, beans, bacon. Wouldn’t bother with anything else and limit the bacon 😉

It is a bit trickier but it is possible to stay mostly on track without worrying too much and ultimately, 1 week out of 52 won’t cause you that much of a problem unless you’re in the middle of a prep?

[johng]

I find I’m stronger with rack pull than deads but my lower back is fubar so that’s probably why. Can easily lift 50 or 60kg more with rackpulls.

[johng]

They’ll be there, you just need to lower bodyfat to see them. No amount of crunches will bring in your abs if you’re overweight unfortunately. It’s cliche but the old saying “abs are built in the kitchen” is pretty accurate.

Yes obviously you can still train them and certainly should do them but I see so many people smashing out the ab machine or crunches with no idea why they’re doing them other than desperately seeking that six pack but getting nowhere. Heavy compounds and core work will develop your midsection also, squats, deadlifts, OH press then plank, crunch, oblique work. Throw in a couple of sets of pure ab work once or twice a week at the start or end of a session.

[johng]

Bump. Apologies, a lot of traffic on the forum recently! 🙂 Any thoughts or opinions?