[Darren Farrell]

Hey mate based on your above stats and training experience I’d opt for push/pull/legs in this instance

[Darren Farrell]

I’m a big fan of using a cable row for rear Delts

[Darren Farrell]

Rest day from training for me today but definitely not a rest day- had lots of client work to get done as well as general admin work as I never get time to do this stuff during the week with training.
Had some deep tissue this afternoon as my legs were feeling very heavy after fridays session and I know now that I’m back to full training I need to ensure I keep them fresh to avoid any more injuries.

[Darren Farrell]

This isn’t a side effect I have come across- it could potentially be a coincidence but only way to be sure is reduce/remove it and see

[Darren Farrell]

You could look at doing a heel elevated squat variation here – if lower back loading is an issue to recover having done in first session you could use db or do a Bulgarian split squat variation

[Darren Farrell]

Different session to my normal pull session today as I went to train with dr Jordan shallows (the muscle doc) we started by breaking down my weaknesses in my back then looking at exercise selection before starting and during the session he broke down my execution and worked on some ques for me to really get the most from the movements.
Session went as follows:
1. Atlantis tbar machine set 1 5p x 13 set 2 6p x 6
2. Standing hammer strength single arm row 2 sets 5p x 10-12
3. Kneeling single arm prime pulldown 2 sets 8-12
4. Cable pullover 3 sets 8-12
5. Dual cable bicep curl facing out 3sets 10-12

Less exercise than I’m used to but due to the intensity of the session I was pretty much spent after the first 2!

[Darren Farrell]

Completely agree with Oscar here and even more so if you are at the top end of your strength if you are increasing by 2kg weekly with standardized form over a period of 5 weeks a 10kg increase matching reps and form is huge progress

[Darren Farrell]

Definitely sounds like an electrolyte imbalance so look at changing quantities salt, water, potassium intake

[Darren Farrell]

Legs today and really happy with the session and strength continuing to increase again post injury.
Leg press actually managed more than I was doing before injury.

[Darren Farrell]

Delt focus push with some back top work today.
Really good session and made some great progress.
Prime shoulder press 5pps up to 8 reps (got a 9th with a spot)
Back off 4pps x 16
These sets did take it out of me so on db shoulder press after I only did what my normal back off set is 40kg and got 17 reps as I knew going for my top set wouldn’t be productive.

[Darren Farrell]

IMO this dose is fine, unless she is highly competitive/advanced and looking for that pro card etc and I would not be wanting to increase this at all.

Agree with Kuba – met/GH could be very useful as could little bits of insulin used properly to aid in recovery and growth with much less potential sides if any than considering upping the AAS dose.

Thank you @Hilly & @Kuba for your advice , with regards to the met etc what recommendations there ? She is massively competitive and wants to make an impact . Looking to go abroad this year so wants to make the most of off season which shes now looking to extend as comps not until end of the year now !

Any advice is greatly appreciated

[/quote]
I don’t think there is a way to rush the process or push it forward with more drugs.
Play the long game- the suggestions by both kuba and hilly are more than enough and it’s just a case of doing things the right way and being patient. You can’t expect to do in 1 year what others have done in 3… take your time, do it right and the physique will come

[Darren Farrell]

Hey mate weigh it out and use 18g- this is like 2 heaped scoops roughly

[Darren Farrell]

rest day today for me and woke up with a stiff neck and tight right calf so went for some sports therapy which certainly helped, not much else planned for the day other than some client work and few catch up calls with clients.

[Darren Farrell]

i would never pre plan anything here as all will be dependant on how you look- dropping everything completely 2 weeks out for me wouldnt be a great idea, id be worried you woul lose some fullness. you may need to manipulate a few things if you feel you are holding some water… i personally tend to drop my gh 7-10 days out as i hold some water on it and dropping this pulls 5-7lbs off me usually which i need to make weight. everything else remains the same

[Darren Farrell]

This thread is everything, training and nutrition are the catalyst – if these are not 100% accurate then more drugs won’t make a difference- it’s like putting fuel in a car with no engine and expecting it to drive.