[frazer maclean]

Rest day today , so just AM fasted cardio at 35 mins

Off the back off two high days , today I felt very tired and fatigued funnily

Back to it tomorrow fasted cardio before work so 4:30 AM and 4pm leg session and core work

[frazer maclean]

Evening guys…..
Busy day today just settling down to our off plan meal for the week.
BW down to 328.8lbs this AM and feeling a hell of a lot better for it. Just more clarity, fresher, less inflammation. Training has picked up, joints hurt less. A great week in the books.
Trained with a client and big Josh Maley today at Muscle HQ in Coalville. Tyler Smith’s gym. great session we did push and triceps.
Lying cuff laterals x 3
shoulder press x 2
pec fly x 2
incline press x 2
SA cuffed lateral x 3
rear delts x 3
biceps/triceps supersets to finish with an arm pump.
Will take tomorrow as a rest day as i have some programming and set ups to do after cardio. Then I will start my 4 day upper/lower split Monday. Which will give me time at the weekend now for client shows coming up and being heavy I always feel I need that extra day fro recovery. I will pop my sessions up as usual but im defo going to run this for a while now as it works with my schedule and I can focus on work as well as my own progress.

How will approach training volume and body part frequency mate during the new split ? Will one upper be more push volume and other more rest dominant etc ? Or split across the board ?

[frazer maclean]

Boss order are :

No direct cardio today , steps remain the same

Repeat yesterday food wise

Winny in as planned

[frazer maclean]

Post 1500 refeed + smash buger and fries

Bodyweight up to 257lbs

So only small jump

Checked in either coach this AM so waiting any updates and Likley a check in needed tomorrow

[frazer maclean]

Check in today , over 2lbw down since Wednesday and looking sharper

Refeed today

Winny in 50 ED
Mast bumped by 100
Clen from 40 to 80 ( we taper this up and down throughout prep)

In for arms later

[frazer maclean]

Good luck in your comp prep!

Thankyou ! Really appreciate it

[frazer maclean]

Leg day today first one back since being ill and had a very good session.

Few changes to the plan too.

Sust out, prop in.

Clen in 20mcg/day

Ketotifen in 2mg EOD

Proviron in 100mg/day split 50/50 am/pm

Halo in 10mg/day pre workout

Time to start spicing things up a bit 🤏

Wil halo stay in constant now till show day ? I don’t tend to see it use regularly this far out is all bud ?

[frazer maclean]

Looking good my man.

Current diet?

Current supp protocol?

Current cardio?

Current split?

Listed below bud any new questions please fire away

[frazer maclean]

Hit big prep low on Wednesday and another check in with my coach will follow Tomorrow.
Great back and ham session today feel flat and little tired so sense a new low tomorrow.

Wednesday Bodyweight : 257.6LBS (PREP LOW)

Last week Bodyweight AVG : 263.86LBS
Sunday Post 2 days refeed Bodyweight : 264:4LBS

TD food :
654 carb
338 pro
61 fat

NTD food :
505 carb
333 pro
53 fat

Weekly Steps Target : 12000
Cardio : 35m spin bike (fasted ED or post if needs be work permitted)
Training : Legs/push/rest/back+ham/arms/rest/rest
Abs + vaccums 7 days

Cycle/Cruise:
Test 1000
Mast 1100
NPP 200
Anavar 50 (ED Fasted)
Clen 40 (ED Fasted)
Yohimbine 10 (ED Fasted)
T3 25 (ED split Fasted/Pre bed)
T4 100 (ED split Fasted/Pre bed)
Lantus 20 (Meal 1 ED)
Novo 10 (Post Workout training day)
Gh 6 (training days split AM/PM )
L-carn 250 (pre training or pre cardio ED)