[D Gonza]

Hello sir hope you’re well. Are you familiar with the Hammer Strength pin loaded chest presses? I currently have the incline and the decline programmed in both my upper sessions and I find both relatively hard to progress. I’m not entirely sure of the resistance profile in terms of where to place both exercised. Are they something you place towards the beginning of your push sessions or are they better suited as the last pressing movement? Thank you sir!

[D Gonza]

Thank you everyone!

[D Gonza]

Hello sir, do you and Joe tend to leave food the same if body weight is increasing even if it is mainly being driven up by changes/increasing PEDs? Thank you!

[D Gonza]

Hello sir

What PEDs does Joe normally have you cruise on? I recall in the past you saying something like 300 test 300

Mast? Thank you!

A cruise for me is usually 300mg test per week and 200mg mast e per week

[/quote]
Thank you!

[D Gonza]

Hello sir

What PEDs does Joe normally have you cruise on? I recall in the past you saying something like 300 test 300
Mast? Thank you!

[D Gonza]

Test only will see the best lipid recovery , I’ve seen this first hand with clients ( doing both with same person ) and my self

Thank you very much!

[D Gonza]

Hello sir, during a cruise period is there any advantages to running test by itself if you get no side effects, as opposed to test + dht ? If the mg total were both the same total amount. Eg 300mg test only and 200mg test 100mg primo. Thank you!

i dont feel there are any advantages over the mix of test and DHT apart from the fact long term test only use is well documented and healthy over long periods were as Test plus DHT is not so we dont potentially know the very long term issues of alway being on some form of DHT

We can presume but we dont know for sure [/quote]
Thank you very much!

[D Gonza]

Hello sir, during a cruise period is there any advantages to running test by itself if you get no side effects, as opposed to test + dht ? If the mg total were both the same total amount. Eg 300mg test only and 200mg test 100mg primo. Thank you!

[D Gonza]

Couple days rest for me , I feel like I can do 3-4 weeks training really really crazy hard every session all time pbs on every

Single set then I just need 3-4 days to sleep basically . The lifts are all

Now so heavy, I’m heavy, the food is high – we are in the thick of it now , I just can’t last any longer with how I train , which is fine tbh . So I will rest again tmo and then go back at it ,

I’m still 288-290 .

Hello sir, thank you for all the information you put out.

When you’re taking a couple days of rest, do you do any cardio? Or rest completely? Thank you!

[D Gonza]

Hi Nath

Currently in prep myself so was wondering how low did your carbs get on a rest day during prep? Thank you!

[D Gonza]

So I’ve decided to start a new Log mainly because i feel like i’m starting a new chapter within bodybuilding. I have some huge announcements coming soon business wise which i’m soooo excited for. But the main thing being I’m now coaching myself, I Decided this around 3 weeks or so ago. Originally i was looking for a coach but ultimately i think what i was looking for in a coach doesn’t exist haha!! 

So the plan moving forward after last years showing is to have a good offseason now and see where i am then. If i feel ready to compete then i will compete towards the end of the year. Feedback from judges was as expected more back which i already knew.

My current set up – 

Training day food – 

M1 – 2 Whole eggs, 2 turkey bacon, 2 english muffins, 100g pineapple

M2 – 70g oats (or 60g Jasmine rice), 40g Whey (or 130g chicken), 20g Dark choc, 100g Berries

M3 (pre) – 100g Cor, 40g Whey, 20g Dark choc, 100g blueberries

Intra – 25g Eaa, 10g glutamine, 10g creatine, 30g performance fuel

M4 (post) – 100g Cocopops, 40g Whey, 80g Banana

M5 – 130g 5% fat Beef mince, 300g potato, 100g pineapple 

Rest day food – 

M1 – 2 Whole eggs, 2 turkey bacon, 2 english muffins, 100g pineapple

M2 – 50g oats (or 40g Jasmine rice), 40g Whey (or 130g chicken), 20g Dark choc, 100g Berries

M3 250g 0% fat Yoghurt, 20g peanut butter, 100g blueberries

M4  – 120g Chicken, 250g potato, 100g pineapple

M5 – 130g 5% fat Beef mince, 80g pasta, 50g passata, 50% less fat cheese

Training set up

Monday – Back

Tuesday – Quads

Wednesday – Rest

Thursday – Back 2 (with hinge)

Friday Delts/ Arms

Saturday Hams/Glutes (+ 1 Lat exercise)

PEDS- (2 weeks in to cycle)

TRT – 3mg fem test per week 

Primo – 30mg per week

T4 – 100mcg per day 

500mg metformin per day

40mg telmisartan per day 

Something I’ve ignored for sometime is a structural issue i have called Pectus Carinatum – Basically this is asymmetrical Ribs/ chest wall. So one side of my ribs/chest sit higher than the other so any back, chest, bicep/tricep movements feel different from one side to the other meaning i have to slightly off set this in some movements. It’s not something that can be fixed so ultimately i have to work round this (i’m still learning this)

I’m starting a Instagram broadcast channel which will cover this a little more & i will also be posting my progress updates there too so if you’d like to follow along head to my instagram.

Excited to take you all on the journey of coaching myself, Hope you guys enjoy!!

Hi Kamara hope all is well!

Did you see someone who told you about this structural issue? And have you started the broadcast channel on your instagram I have tried searching it but can’t find it!

Thank you!

[D Gonza]

Hello sir

Do you alter training for yourself and clients when in a dieting phase? Eg taking out drop sets, rest pause sets etc deeper into a dieting phase? Thank you !

[D Gonza]

Hi Meg hope all is well

What dose of clen are you using this prep? And what is the maximum dose you would use for yourself and your clients? Thank you very much!

[D Gonza]

Hello sir, I’ve tried to find the post you made on instagram but can’t find it atm. How many caps of the Omega pharma pro are you currently taking per day? Thank you very much!

[D Gonza]

Thank you sir!