[Darren Farrell]

So today was arms for me. I have had a lot of elbow issues and right bicep problems over the last year so I don’t go crazy heavy on arms.
I do 4 bicep & 4 tricep movements with 3-5 sets on each just working up in weight until I can’t hit 10-15 reps.
Today was also my first day using increlex 2iu in each bicep pre training and not sure if placebo or not but I had a crazy pump and even hours later now my arms feel bursting.

[Darren Farrell]

Hey Darren, i’m happy to see you in this app. Excited to follow your prep ??

Hey mate, thank you ??

[Darren Farrell]

I believed you went to Patrick Tour for a short stint

What was the difference wit Jamie

I learnt a lot from Patrick but it lacked the personal approach with Jamie. I have openly spoken about my mental health in the past and Jamie knows me better than anyone and keeps me on track. [/quote]

Thank you for the answer,

Glad to hear your mental health is prioritized.

Your progression over the years has been quite inspiring

Can’t wait to see the dedication that goes with it[/quote]
Thank you mate, anything in particular you want to know ever just ask on here

[Darren Farrell]

I believed you went to Patrick Tour for a short stint

What was the difference wit Jamie

I learnt a lot from Patrick but it lacked the personal approach with Jamie. I have openly spoken about my mental health in the past and Jamie knows me better than anyone and keeps me on track.

[Darren Farrell]

Sorry to hear about this, something I struggle with from time to time also when I’m anxious and I’ll echo what Jordan said above not to overthink the need to eat, listen to your body and when it’s ready you can get back to it and in the long run it will serve you better than trying to force it.
You mentioned in a bulking phase, I will presume no orals as not mentioned but for anyone suffering similar and using orals, drop them as these will certainly not help with digestion

[Darren Farrell]

Awesome Miguel! Looking forward to following your journey!!

[Darren Farrell]

I think this is something that has made its way down the grape vine and people think it’s something they can do when in reality very few need it at all.
You need to be absolutely peeled for this to have any sort of positive effect and even then its risky as you don’t know how it will play out.
The idea behind it is the high sodium, carb & fat will fill you out.
Many who use diuretics will opt for something like this night before.

Personally I wouldn’t consider pizza. A plain hamburger & fries or steak & fries

[Darren Farrell]

Bloodwork came back over the weekend and everything is good so I will be beginning off season cycle now.

500mg test e per week
600mg primo per week
400mg mast e per week

3iu gh am 3iu gh pm
50mcg t4 daily
2iu increlex pre workout

0.5 dostinex every 3 days

[Darren Farrell]

Your overall calories are at 2882, I usually use the rule of thumb of multiplying my bw in lbs by 14/15 for calories to begin with which for you would be 209 x 14 – 2926 calories so I’d say you are in a good position. Monitor and titration up gradually as needed

[Darren Farrell]

Today was hamstrings for me including SLDL
Session went as follows:

Abductor
Seated ham
SLDL
Lying ham
Hip thrust
Adductor
Standing single leg ham
Calves

The usual platform I use was busy today so went to other part of gym to use a different one , but the 20kg plates here are smaller and boy did I notice it on my top set- I just managed to match reps from last week but I’ll take that as a win because it was more of a deficit than usual.

After training I went to athlete therapy to use the hyperbaric oxygen chamber for an hour, this is something I will be implementing every few days now this year.

[Darren Farrell]

Today was chest & delts (accessory)
Good session surprisingly as yesterday I was ill so wasn’t expecting much today but managed to progress all movements.

1. Pec Dec 3-4 feeler sets then 1 top set with stack double rest pause set.

2. Incline prime plate loaded machine
Set1- all mid load 6-10
Set2- all mid load back off
Set3- mid/top load

3. Deadstop smith flat press
Set1- 4-6
Set2- 8-12

4. Gym Leco flat machine press
3 sets 12-15 final set double rest pause with stack

5. Gym leco plate loaded fly
2 sets 10-12

6. Seated cuff cable fly
3 sets 10-15

7. Incline cable cuff lateral
Rest pause set to 50

[Darren Farrell]

Hey Darren,

Who is coaching you atm?

Cheers

Jamie Do Rego

[Darren Farrell]

Training split

30 mins cardio fasted daily
20 steady 10 hiit

Mon- chest & lateral Delts & abs
Tues- hamstring including SLDL
Wed- arms
Thurs- back & abs
Fri- Delts & chest accessory
Sat- quad dominant legs
Sun- rest

[Darren Farrell]

Current nutrition

Meal 1 pre
2 scoops vegan whey
110g cream of rice
25g carbs from fruit

Intra
10g eaa + 25g carbs

Meal 2 post
180g chicken (cooked)
125g rice (uncooked)
120g pineapple

Meal 3
180g steak (cooked)
85g rice (uncooked)

Meal 4
180g chicken (cooked)
350g potato
1 apple

Meal 5
180g chicken (cooked)
125g oats
40g nut butter

Meal 6
2 scoops vegan whey

5/6L water daily
1 serving greens am/pm

[Darren Farrell]

Very curious about your current training split/volume per week and what your diet looks like?

I will post both in detail later today