[Darren Farrell]

rest day for me today, busy day of client updates and new starter plans so the day was spent mostly at my laptop other than deep tissue this morning. i make sure to go out for a walk 3-4 times on rest days just for 10-15 minutes to aid digestion.

quad is getting a bit more mobility daily now so im confident another 2-3 weeks and ill be back to training lightly

[Darren Farrell]

this is all largely based on individual preference and phase you are in- ie in off season macros allow for more even distribution whilst prep if carbs are low then prioritize tham around your training window

[Darren Farrell]

its most likely the oil its mixed with

[Darren Farrell]

Really happy with todays session as wasn’t sure how much I’d be able to do with quad but managed a full hamstring and glute session which went as follows:

1. Standing calf raises 3×10-15
2. Adductor 1 rest pause set
3. Seated ham 1×8-12 1×12-15
4. SLDL 1×6-8 (only managed 5)
5. Lying ham 1×10-12 1×15-20
6. Hip thrust 3×10-12
7. Abductor 2×12-15

Despite quad injury I feel I’m in a really good place right now and body is responding very well to training, back has definitely come up which I’m happy about

[Darren Farrell]

I think Clare has pretty much touched on everything here- all comes down to how aggressive you have been with cut, inevitably in a deficit for that you are going to be low on energy which in turn will effect training-
To counter this you need to address recover and training volume- priority from training will be to maintain strength so remove any unnecessary volume from your sessions – ie in some cases this may even mean just performing 1 top set on certain exercises

[Darren Farrell]

Excellent push session today, got back in the prime shoulder press for a proper set today first time since hurting my shoulder a few weeks ago and felt great.

Session was as follows:

1. Cuffed lateral 3×12-15
2. Prime shoulder press 1×10-12 1×12-15
3. High incline smith 1×10-12 1×12-15
4. Flat prime 1×10-12 1×12-15
5. Seated cable fly 3×12-15 final set RP
6. Dips 2x fail
7. Reverse pec dec 2×12-15
8. Tricep ext 3×12-15 + drop

[Darren Farrell]

Hey Darren,

Looking so damn good man, huge inspiration.

Question: How do you go about practicing stomach vacuums? And what would you suggest for someone just starting out with vacuums?

Thanks

Thanks mate ??
I have to be honest I never really practiced vacuums, it’s just something I’m able to do! During my prep the only practice I do is conditioning focus so I’ll pull my vacuum put on a paragon waist trainer tight and then do my cardio so that I train myself to breath holding vacuum and then it becomes easy for me to hold on stage.

This off season is first time Iv actively done them daily but more for abdominal strength- I do 3 rounds of 1 min plank and 3 rounds of 1 min vacuum holds daily in am post cardio.

I’d start with doing 15-20 second holds x 3-5 daily and work time up

[Darren Farrell]

Very good session yesterday full pull session recorded for YouTube.

Cable pullover 3×10-12 1x fail + rp
Single arm lat pulldown 3×8-12
Single arm banded plate loaded row 1×8-12 1×15-20
Tbar/dorsi row 1×6-8 1×12-15
Chest supported mid back row 1 rest pause set
Prime extreme row upper back 2×10-12
Wg lat pull down upper back 2×12-15
Dual cable bicep curl 2×12-15
Preacher curl 2×10-12

Taking small progressions each session now and can see noticable improvements in physique whilst holding 252-254lbs

[Darren Farrell]

looking forward to following your progress mate, definitely one of the best amateurs in the uk in my opinion and no doubt pro standard

[Darren Farrell]

Protein meat and fish when you wrote 180g do you mesure steak – Raw or Cooked / Grilled ?

All protein is cooked weight

[Darren Farrell]

Why did you lower the test and masteron dosages?

Because I feel better on lower dosages and have no need to push it as I don’t want weight increasing

[Darren Farrell]

Rest day for me today so not much going on other than deep tissue (upper only) & ice bath.

Thought I’d update you on current diet & cycle

Diet

Meal 1 pre
20iu lantus
2 scoops jp vegan protein
110g cream of rice
125g banana

Intra
30g sustain + 18g mps max

Meal 2 post
200g prawns
130g rice (uncooked)
120g pineapple

Meal 3
180g turkey
600g potato
30g cashew butter

Meal 4
180g steak
3 tortilla wraps (28g carb each)
125g avocado
Salad

Meal 5
200g prawns
130g cream of rice
30g cashew butter

Meal 6
2 scoops jp vegan protein
500mg metformin

Cycle
350mg test e per week
600mg primo per week
200mg mast e per week
3iu gh am 2iu pm
5iu increlex in muscle trained daily

40mg telmisartam am

[Darren Farrell]

Looking forward to following your progress

[Darren Farrell]

today was push, first proper push session in a mont since hurting my rotator so i took this opportunity to reprogram my session and reset numbers. i have decided moving forward when im back to full training i wont have 2 push sessions a week, just one as i want to prioritize pull and legs.

session went as follows

incl cuff clavicular fly- 3×12-15

incl prime- set 1 8-12, set 2 12-15 rest pause

prime shoulder press- set 1 6-8, set 2 12-15 rest pause

high incline smith press- 2×10-12

standing lateral machine- set 1 8-12, set 2 12-15 rest pause

seated cable fly- 2×12-15

decline chest press machine- set 1 12-15, set 2 15-20 rest pause

cable tricep ext- 3×12-15

[Darren Farrell]

Do you do the same workout weekly or do you have multiply rotations or just train instinctively?

at the moment my training is a bit all over the place as for last 3 weeks done no push now for next few weeks there will be no legs.

when im recovered my split will look as follows

mon-pull 1

tues- hams

wed- off

thurs- pull 2

fri- push

sat- legs

sun off

workouts will be the same weekly