[Darren]

Put blood results in here bud when they land.

Until then we’re just blind guessing and can’t accurately help

Thanks mate, I thought that might be the case, just thought I’d ask Incase there was something rubber stamped I should be doing!!

Darren

[Darren]

Yeah, perhaps switch to pinning more frequently, your blood work may also give an insight into what is going on hormonally. I imagine you’ve got quite a bit of blood work to work from if you have went through a fertility protocol.

Fertility protocol finished mate, December 2024 when we conceived. TRT most of 2025 til December just gone where I upped the dose to 250

Darren

[Darren]

Hi Darren

Have you tried splitting your dose more frequently? Like 3-5x mini injections and see what happens. Found it beneficial for me and some guys

I’ll start doing this for sure

Darren

[Darren]

I would drink 1L pure water first thing in the morning, then after that : one/2 expresso coffees yes

Yes I do that Allison, 1L of water upon awakening with carb powder and EAA’s, that same as my first hour intra drink, I’ll have a double shot of expresso with a dash of milk, thanks

Darren

[Darren]

Yes. Avoid anything that causes digestion disruption. It will negatively affect your training and recovery. You’re better off hydrating well and having a carb and EAA drink pre workout if you haven’t got time to eat.

Thanks Clare, yeah that’s what I do before training alongside the Pre workout but I’ll drop the pre out. Would a strong shot of instant coffee with a little milk be ok?

Darren

[Darren]

Dropped, thanks lads

Darren

[Darren]

Looks good to me.

How may sets for each movement?

If you want me to answer based on my preferences I’d take either the OH Press or the Shoulder Press away and stick a chest fly/pec deck in.

Smith Machine Adductor sounds intriguing 🤔

JP’s story story was

1 x set on all uppers

2 x sets on quad compounds, hip thrusts and calfs. Thoughts on that please benners? Can I do 2sets if I recover from them and progress lifts?

Ok I’ll take shoulders out as a bit more dominant there.

Cable hip adduction (ankle cuffed) unless you have a better movement to hit adductors and abductors not on cables mate? No machines for that where I train unfortunately

[/quote]

My thoughts are that Jordan’s advice is spot on for the U/L/U/L rest set up. It’s essentially FBEOD frequency spread out, but since you’ve now discussed U/L/rest and that’s what you plan to run, see what you can get away with recovery-wise.

The pec fly is just what I’d do for me. It wasn’t an instruction, just felt it might be of help to mention it.

You can get a lot done on a cable machine. I read it as Smith Machine. [/quote]

Benners would you mind sharing what you would adapt to what I originally wrote out to make a good Upper / Lower / Rest split for movements and sets please? I would really like to get stuck in with this type of training and I know I’m doing the right things in terms of movement and right volume of sets[/quote]

If you’re doing 2 on 1 of U/L, just add a set where you feel you can and see what you can recover from.

If I did your split I’d change the movements, order and days around to fit me and my needs. You’ve programmed this based on yours and how you want to train.

[/quote]
Thanks mate

Darren

[Darren]

Looks good to me.

How may sets for each movement?

If you want me to answer based on my preferences I’d take either the OH Press or the Shoulder Press away and stick a chest fly/pec deck in.

Smith Machine Adductor sounds intriguing 🤔

JP’s story story was

1 x set on all uppers

2 x sets on quad compounds, hip thrusts and calfs. Thoughts on that please benners? Can I do 2sets if I recover from them and progress lifts?

Ok I’ll take shoulders out as a bit more dominant there.

Cable hip adduction (ankle cuffed) unless you have a better movement to hit adductors and abductors not on cables mate? No machines for that where I train unfortunately

[/quote]

My thoughts are that Jordan’s advice is spot on for the U/L/U/L rest set up. It’s essentially FBEOD frequency spread out, but since you’ve now discussed U/L/rest and that’s what you plan to run, see what you can get away with recovery-wise.

The pec fly is just what I’d do for me. It wasn’t an instruction, just felt it might be of help to mention it.

You can get a lot done on a cable machine. I read it as Smith Machine. [/quote]
Benners would you mind sharing what you would adapt to what I originally wrote out to make a good Upper / Lower / Rest split for movements and sets please? I would really like to get stuck in with this type of training and I know I’m doing the right things in terms of movement and right volume of sets

Darren

[Darren]

Looks good to me.

How may sets for each movement?

If you want me to answer based on my preferences I’d take either the OH Press or the Shoulder Press away and stick a chest fly/pec deck in.

Smith Machine Adductor sounds intriguing 🤔

JP’s story story was

1 x set on all uppers

2 x sets on quad compounds, hip thrusts and calfs. Thoughts on that please benners? Can I do 2sets if I recover from them and progress lifts?

Ok I’ll take shoulders out as a bit more dominant there.

Cable hip adduction (ankle cuffed) unless you have a better movement to hit adductors and abductors not on cables mate? No machines for that where I train unfortunately

[/quote]

My thoughts are that Jordan’s advice is spot on for the U/L/U/L rest set up. It’s essentially FBEOD frequency spread out, but since you’ve now discussed U/L/rest and that’s what you plan to run, see what you can get away with recovery-wise.

The pec fly is just what I’d do for me. It wasn’t an instruction, just felt it might be of help to mention it.

You can get a lot done on a cable machine. I read it as Smith Machine. [/quote]
Ahhh ok mate, I clearly read and got the wrong end of the stick with him meaning u/l/u/l/r

Darren

[Darren]

This was relative to frequency ( the bit I hammered home in that whole story line too ) , but you have left out haha .

Why is that always left out when it’s THE most important part

Upper

Lower

Upper

Lower

Rest

Is very very diff, to

Upper

Lower

Rest

But for some reason , despite my efforts to hammer home “ st what frequency “ , it gets forgotten every time

Yeah I meant Upper, lower rest in my description mate. I just didn’t write that in, I should have been more clear. Does that look about right for upper, lower rest with A+ B variations or have I got the wrong end of the stick?

Darren

[Darren]

Looks good to me.

How may sets for each movement?

If you want me to answer based on my preferences I’d take either the OH Press or the Shoulder Press away and stick a chest fly/pec deck in.

Smith Machine Adductor sounds intriguing 🤔

JP’s story story was

1 x set on all uppers
2 x sets on quad compounds, hip thrusts and calfs. Thoughts on that please benners? Can I do 2sets if I recover from them and progress lifts?

Ok I’ll take shoulders out as a bit more dominant there.

Cable hip adduction (ankle cuffed) unless you have a better movement to hit adductors and abductors not on cables mate? No machines for that where I train unfortunately

Darren

[Darren]

I’d be interested to wait for your responses mate as exactly the same happens to me when I’m in an aggressive cut.

Doesn’t matter what time I got to bed, usually 9.30 and my eyes could open at 1.30-3am and that’s me awake! Like what you’re saying if have my training and cardio wrapped up by 6am 😆

When I wake up it’s not hunger waking me up even though food is low, I feel like it’s my body waking me up saying to get me the nutrients I need to function properly.

I’m no expert but I put it down to fats being low and cortisol high, that’s what people tell me anyway.

Strange things is even though I could be up from very very early like yourself I don’t really experience a massive crash during the day like you would expect getting 3-4 hours sleep night after night.

Looking forward to see responses of the people in the know on this one

Darren

[Darren]

Ok thanks Hilly. If I’m to add protein to late breakfast meal can I bring the protein down a bit from all the meals later in the day? I’ve been prioritising getting 50g off complete protein in every meal apart from meal 3 like we’re discussing. So same amount of complete protein across the day just spread out evenly form meal 3 onwards?

Darren

[Darren]

If everything digests well, then that’s great. If it were me though I would have cyclic dextrin in place of dextrose and add some salt.

Post workout I would have cream of rice, whey and banana, and possibly a little dark chocolate.

Meal 3 I would have sourdough toast, whole eggs and avocado.

Meals 4, 5 and 6 look good.

Thanks Clar, everything in meals and water has pink salt in it or on it.

What’s the thinking behind meal 3 change up out of interest?

Also I thought fats post workout was a no no?[/quote]

For me this post workout meal would simply sit and digest easier. Also considering all you’re having pre training is carb powder, followed by a hard training session you may risk a hypo by just having another load of simple sugars, so adding a very small amount of fats could minimise this.

Meal 3 needs more protein, hence the suggestion here.

[/quote]
Also Clare, same as Marc’s reply, why do you think meal 3 needs more protein when I’m getting 50g of protein at 9am-ish and then 50g about 1pm-ish and across the day I’m getting over 200g of complete protein?

Darren

[Darren]

If everything digests well, then that’s great. If it were me though I would have cyclic dextrin in place of dextrose and add some salt.

Post workout I would have cream of rice, whey and banana, and possibly a little dark chocolate.

Meal 3 I would have sourdough toast, whole eggs and avocado.

Meals 4, 5 and 6 look good.

Thanks Clar, everything in meals and water has pink salt in it or on it.

What’s the thinking behind meal 3 change up out of interest?

Also I thought fats post workout was a no no?[/quote]

For me this post workout meal would simply sit and digest easier. Also considering all you’re having pre training is carb powder, followed by a hard training session you may risk a hypo by just having another load of simple sugars, so adding a very small amount of fats could minimise this.

Meal 3 needs more protein, hence the suggestion here.

[/quote]
Thanks Clare, appreciate the reply and will implement these changes

Darren