[Darren Farrell]

i would always prioritize the compound movements that are free weight first here as you mentioned stability issues especially with push movements. with pull id actively look to program shortened positions first

[Darren Farrell]

If I could go back in time I would never have used some of the dosages I used early on in my career as it was totally unnecessary- as I have got older I have got more obsessed with my training execution and 100% consistent with my nutrition and no surprise that my greatest progress has come in the last 2-3 years putting on 40lb plus stage weight.
My advice for anyone reading this who is in first 5 years of training is focus on your training and nutrition with minimal drug use

[Darren Farrell]

Had a wicked back session today, felt really good and progressed most movements

Cable pullover 3 feeders, 1 top set rest pause
Prime lat pulldown 1 top 1 back off
Banded single arm plate loaded row 1 top 1 back off
Chest supported tbar 1 top 1 back off
Prime xtreme row 1 top 1 back off
Vgrip cable row 2×12-15
Wide grip mag pulldown 2×12-15

Also pretty good news on quad, not a rupture as feared, grade 2 tear to vastus lateralis so shouldn’t keep me out too long

[Darren Farrell]

hey mate, definitely just wait until bloods are done until making any decisions but my initial reaction is that is unnecessarily high for cycle…

a simple 300-350mg test per week alongside 300-500mg primo would be plenty and will see your health markers in a far better place.

at this dosage you will likely have no need for any Ai also.

[Darren Farrell]

rest day today for me, quad is very sore and effected my sleep pretty badly last night. did manage to get 30 minutes of light cardio on arc trainer done without too much discomfort as im conscious of getting bloodflow going to promote recovery.

after cardio i went for some localised cryo on it which ill be doing daily now.

back to the gym tomorrow for back and rest of the week ill have to revise a new training split for the time being

[Darren Farrell]

i wouldnt necessarily look to drop weight as this more sounds like a recovery issue, maybe look at dropping unnecessary volume- eg just do top set and no back off on bigger movements etc

[Darren Farrell]

Well 2022 didn’t get off to the best start, tore my vastus lateralis on pendulum, very frustrating as I was feeling really good and it was going to be a good set! 2 reps in felt it go, it was like it was in slow motion feeling it tear and coil up. Will find out severity in coming days but for now just pain killers and muscle relaxants

[Darren Farrell]

Ideally would be good to see bloodwork and history of previous cycles.
But looks pretty solid to me, I personally wouldn’t use dianabol as I do t like to use any orals other than on prep.
Tren probably not necessary but I guess you can assess

[Darren Farrell]

Trust me mate you definitely don’t want to just work around it- get it checked out as shoulder injuries can be very severe in terms of time frame to heal, sounds like a strain of rotator but you don’t want this escalating

[Darren Farrell]

Why would you have anadrol that high daily anyway?!

[Darren Farrell]

happy new years eve everyone!

really happy with todays session as i managed to do some decent pressing movements, highlight being 140lb db incl bench for 8, still quite a bit off peak strength and limited to certain movements still but no pain in my shoulder.

im confident in the next 3 months i can reach new levels of strength across all sessions and really add some solid tissue if i can remain injury free.

[Darren Farrell]

id definitely reiterate sas here, as a first cycle this seems excessive, even as second cycle this is too much in my opinion.

personally i would have approached first cycle with just test at 250-300mg

second cycle keep test at 250-300 and add in primo or npp at 300mg, at week 6 get bloods done and could potentilly increase npp/primo. equipoise i generally wouldnt touch at all here.

[Darren Farrell]

Great back session today added in a bent over row (dorsi) like what jp and James did in recent pull session- when it comes to back I basically have the approach Jordan is the Bible ? so if he says a movement is worth doing I will tend to listen.
Bodyweight this morning at a solid 254, I’m not trying to push it up but it is creeping up slowly as I get stronger.
Few pics post training today

[Darren Farrell]

I second what Jordan has suggested here. You only have to look at his back to see the set up works. I have stopped over complicating my Pull sessions and focused on the above points. I don’t think you need as much “fluffy stuff” for example 3 rear delt movements in Pull B? for such a small muscle if you are training these correctly 2-3 sets per session will do the job.

Hip hinge
Chest supported upper back row

Lat Bias Pulldown
Lat Bias Row
Rear delt work
Depending on the emphasis of the session you could add in some hamstring work to start if you are doing RDL’s as your Hinge you could add some trap work in around the rear delt work and also some biceps at the end too. I would always do some activation work like pullovers or pulldowns but i don’t really count these as working sets more as Blood-flow work before my Lat work.

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Nath
#thejourney

What’s up Nathan!

Could you explain better what’s is bias?[/quote]
Meaning the muscle it favors – in a row you can do it many ways and whatever way you do will bias a certain part- so when you say a lat bias row you are talking about row favoring lat opposed to upper or mid back (would be row where que is elbow to hip)

[Darren Farrell]

Arms today so nothing hectic or taxing. I don’t train arms very heavy anymore due to some elbow issues so it works quite nicely as an active rest day really.
Had deep tissue and cryo today also so I’m ready for back tomorrow and legs on Saturday.