[Darren Farrell]

Great push session today – first session in a few weeks that I really felt normal again.

1. Panatta lat raise 3×12-15 + drop final set
2. Prime shoulder press 1×6-10 1×15-20
3. High incl smith 1×6-10 1×12-15
4. Plate loaded flat press 2×10-12
5. Dip 1×15-20
6. Pec dec 3×12-15
7. Single arm lat raise 3×12–15
8. Cable tri ext 3×12-15

[Darren Farrell]

Yes totally normal – glycogen fullness, water retention in muscle etc

[Darren Farrell]

Rest today and other than my cardio and a few small walks I did nothing but sleep – the heat here has really hammered me this week.

[Darren Farrell]

No issues at all if digestion is ok with it- personally I’d prob slam back a shake immediately post workout to get in some of the carbs and protein and ten meal when I get home wound t have to be as big

[Darren Farrell]

Digestion is the key here so lower volume food, easily digestible foods, good routine with meal timings, activity and digestion supplements

[Darren Farrell]

Pull today and pretty much back to normal now with movements after brachialis tear, weight at about 80% on movements but felt good to get back to normal here. Will take my time working weights back up as can’t afford another injury now.

[Darren Farrell]

Managing recovery – sleep, water intake etc. being meticulous with your routine.

[Darren Farrell]

Push today and it was an average session- the weather here has got a lot warmer and I struggled with it today and felt quite fatigued. Managed to match most numbers but it was definitely a struggle and by end of session I was wrecked

[Darren Farrell]

Rest day for me today so spent most of it doing client work and resting. Weather is pretty hot here now so even 20 min Walmart 7pm with my fog was a struggle for me!

[Darren Farrell]

Hi darren, how is your current split ? I mean fréquency ?

And question about peds : my contest was the 8

I stopped tren A, mast P 500 mg (2 week, before it was 300 mg ) each weekly, win tab and anavar 50 mg daily

No testostérone , but during my cycle it was 750 mg of test

I Cruise since the the 9 (day after thé compétition) , 125 mg of test e4d

Reverse diet, and blood test is coming

You think my protocol is right ?

I can’t quite understand exactly what your cycle was for the prep but cruise at 125mg seems ok to me and bloodwork timing is good

[Darren Farrell]

Trained legs on my own today for the first time in a while and was conscious to keep intensity just as high, which I think resulted in me pushing a little too hard as I have been destroyed since, took 40 mins before I even drove home then spent the day lying on the couch!
Session was as follows

Seated calf raises 4×10-12
Adductor 1 rest pause set
Seated ham 1×10-12 1×12-15
Leg ext 3×12-15
Hack 1×6-8 1×10-12
Leg press 2×12-15
Bulgarian split squat with db 2×12-15
Lying ham 2×12-15

[Darren Farrell]

Your goal in a cut should be to keep training as hard as possible in terms of keeping strength as high as possible this may mean having to reduce unnecessary volume

[Darren Farrell]

Pull today and still not at 100% with my brachialis but definitely managed more load today which is good, don’t think it will be much longer now until I’m back to full training with it.

Again today I did most movements unilaterally and actually felt really good

[Darren Farrell]

No issues at all if you are progressing and recovery allows for it

[Darren Farrell]

I agree with the above statements – I think good choices are very important here, the better you keep digestion will help your waist. Not pushing your weight up too fast is als crucial.
I get pretty big in my off season for classic (260-270) and my waist is still relatively tight and it’s no coincidence that my food is very clean, I don’t do cheat meals and I don’t have excessively high protein