[Darren Farrell]

No need to run anything other than 150-200mg test here

[Darren Farrell]

Oscar has nailed this one here- execution in those movements is key- hack/pendulum slow eccentric & pause in the hole to eliminate elasticity.
Leg ext again control the movement contract hard in top and pause at bottom treat it as 1 rep at a time

[Darren Farrell]

Personally I’d look at adding in bentover move on back day- bb row, tbar etc as these will also pls d a big emphasis on lower back region

Hi Darren. I do SLDL & T bar in my pull day. My leg day is very lower back friendly so thought the extra would sit in well there.

I personally think I’d run recovery issues pulling on legs too & if I’m brutally honest, it’s an exercise I do out of necessity as I don’t enjoy them haha [/quote]
Apollo goes I misred your initial post – I thought you were looking at putting in your pull day.. if recovery allows you to do it on leg day then i see no issue with adding in

[Darren Farrell]

Final session of the week and my new split.
Finished off the week with pull (lat dominant)
Felt pretty tired going into this session after having a big week but nonetheless had a really good session with some big numbers and felt very strong.
Highlight definitely 7plate tbar for 9 which is 2 reps up from last week which was surprise because in this session it was 5th exercise whereas previously it was second.

Pull lat dominant

Cable pullover
1x rest pause

Single arm lat pull down
1×6-10 1×12-15

Single arm cable row
1×8-10 1×12-15

Life fitness machine row
1×8-12 1x4x4

Bentover tbar
1×6-8 1×12-15

Prime extreme row
2×10-12

Panatta wg pulldown
2×12-15

Standing cable curl
2 facing in 2 facing out 10-12

Db hammer curl
2×12-15

[Darren Farrell]

Personally I’d look at adding in bentover move on back day- bb row, tbar etc as these will also pls d a big emphasis on lower back region

[Darren Farrell]

Legs today and it’s now been 4 weeks since tearing my vastus lateralis and I won’t lie it’s becoming very frustrating now as still feels a long way off full training.
I did manage a little more than last week which is a step forward.

Calves
3×10-15

Adductor
1xrest pause

Seated ham curl
1×6-10 1×12-15

Leg ext
1×12-15 1×15-20 rest pause

Pendulum
1×6-10 1×12-15

Leg press
1×6-10 1×12-15

Bulgarian split squat
2×10-12

Lying ham curl
1×10-12 1 12-15

Hip thrust
3×10

Abductor
1 rest pause

[Darren Farrell]

I think you are probably over analyzing/false expectations of a lean bulk- you are bound to be a little softer no matter how lean a bulk you are doing in comparison to a prep.
I wouldn’t let this dictate your cycle etc- your priority is to build muscle.
I generally opt for just test & primo and maybe a little masteron in off season- your nutrition and adherence then will determine levels of bodyfat/water

[Darren Farrell]

Really good session today Delts & upper back focus.
Strength definitely increasing 4.5pps on prime shoulder press for an easy 10 reps today.
Really enjoying this new split with the increased focus on upper back.

Lying cuffed lateral
2×12-15 second set rest pause

Prime shoulder press
1×6-10 1×12-15

Db shoulder press
1×6-8 1×10-12

Seated cable press
2×12-15

Wg machine row
1×8-12 1×12-15 rest pause

V grip pulldown
2×12-15

Cuffed rear delt
3×12-15

Bw dips
2x fail

Overhead tri ext
3×12-15

[Darren Farrell]

Rest day today
Had deep tissue & cryo in the morning then spent the rest of the day on education (currently doing 2 courses online one in biomechanics and another non fitness related)
Going back to see specialist about my quad on Friday as Iv been getting some pain in my knee right below where I tore the last few days when walking.

[Darren Farrell]

With mens physique your emphasis is on creating that v taper (wide shoulders/back, narrow waist)
I’d opt for something like below

Push (chest focus with Delts & tris)
Pull (lat bias) + biceps & abs
Rest
Legs
Push (delt focus with chest & tris)
Pull (upper back focus & rear Delts)+ biceps & abs
Rest

[Darren Farrell]

I would look into using telmisartan to directly combat bp however you mention that stress also raises it so long term finding coping mechanisms to deal with stress will have a positive impact- breathing techniques, journaling, meditation… really depends on what causes you stress then find ways to cope with it

[Darren Farrell]

Session 2 of my new rotation and it was pull/hams and had a really Good session, was absolutely wrecked after it so rest day tomorrow is well needed.
Session was as follows:

Lying ham curl
1×10-12 1×12-15

SLDL
1×6-8

Chest supported tbar
1×6-10 1×12-15

Prime extreme row
1×6-10 1×12-15

Panatta mid row
1×8-12 1×12-15 rest pause

Dy row
1×8-12 1×12-15

Wg lat pulldown
2×12-15

Single arm preacher
3×10-12

[Darren Farrell]

Hey Darren,

really nice logs you are making. It is really interesting, keep on going!

I have one question about you’re off season cycle, how long are you going to take primo?

Thank you mate.

I don’t have a set time frame really, in this current phase I’m just trying to push it out as long as possible based on bloodwork and health markers… realistically probably another 6-8 weeks before pulling to cruise

[Darren Farrell]

Have you tried the search option ?

This is covered in great depth.

In your case I would be going 150 test. , 75 primo to 100 primo n access blood work in 5 weeks

Thanks. Yes I looked around and saw the preferences here are mast or primo. The point of avoiding primo was to avoid extra DHT sides…you think it’s not a major concern over say test or nandrolone then?[/quote]

id personally opt for test only in your situation- see how you get on using simply 150-200 test assess progress and bloodwork and can then look at adding primo which again you can monitor sides if any (i would say unlikely)

[Darren Farrell]

Started my new training split today with push and had a really good session. Everything felt great and set some good numbers.

Push 1

Cuffed clavicular fly
2 working 12-15

Incl prime
1×6-8
1×10-12

Gymshop press
1×6-10
1×12-15 rest pause

High incline smith
1×6-8
1×10-12 rest pause

Standing cuffed lateral
3×12-15

Cuffed tricep ext
3×12-15

Cable tricep ext
3×12-15

Dip machine
3×12-15