[Gaven]

Current weight 189.4lbs
Took a rest day yesterday. Felt absolutely dead so just decided to do some smaller tasks and try to just get my daily steps in. That way I didn’t train legs and dig myself into an even deeper hole. Went and bought a new TV and hung it in the bedroom. After that me and my fiancée went to the animal shelter and fed the dogs and cats treats just as an enjoyable way to get out of the house. Also went to shoot a promo video for a posing seminar we have planned coming up so that was fun. Hoping to have a good turn out and maybe get some new clients.
Today I’ll be back training legs and hopefully we can get little wins in progression. Session will go as
Machine Preacher Curl x2
Cable Cuff Hammer Curls x2
Standing Calf Raises x2
Seated Leg Curl x3
Roger’s Hip Press x2
Single Leg Quad Extension x2

instagram: Gaven_MP

[Gaven]

Currently 3 weeks out from show number 1 and 6 weeks out from Junior USA’s. Experimented with estrogen a little this week using arimidex and after taking 1mg Tuesday and 1mg Thursday I dropped 6lbs over 4 days. Was definitely holding onto too much water so I will be dropping test slightly to a 1:1 with my mast dosage and will keep a lower dose of arimidex in the mix. Will probably try out a .5mg EOD this week and see what kind of look that yields.
Currently eating about 2800 cals on training days and 2200 cals on rest days. Both days I’m eating just over 200g of protein and 50g of fats. Those two stay the same while the only fluctuation is with carbohydrates.
Training will also just stay with the 3 on 1 off split of PPL with my A and B variations.
Based off my current look I’d guess I have about 4lbs of fat left to come off so hopefully we can lose another 2-3 before show number 1 and then dig deep a week or two before my pro card attempt. Might be too small still as I will probably be just over 25lbs under my weight cap but conditioning, shape, and balance will all be there so I would like to see where I can stand with some of the best amateurs.

instagram: Gaven_MP

[Gaven]

Current weight 188lbs
Pull day today which went phenomenal. Progressed on everything except my compound of conventional deadlifts which I decided to swap to rack pulls until after the show. Session went as followed
Knee Height Rack Pull x2
Close Grip Pull-down x2
SA Cable Row x2
Cable Lat Pullover x1
Cable Trap Row/Shrug x3

instagram: Gaven_MP

[Gaven]

Current weight 187.8lbs
Big drop in weight and new prep low by a couple pounds. I was right to manipulate my estrogen with some arimidex and dropped 6lbs in 4 days. A lot of detail came out and still holding fullness. Just going to drop the test a little a continue to experiment with increasing or decreasing the AI to find what looks best. Will post my weekly check in tomorrow.
Today was a push session and everything progressed as expected. Although I may start to just match my compound lifts the next few weeks instead of continuing to increase weight as we are only 3 weeks out now.
Session went as
Low Incline Dumbbell Press x2
Standing Chest Press (Tricep focused) x2
Chest Fly Machine x2
Cuffed Cable Lateral Raise x3
Cuffed Tricep Extension x2

instagram: Gaven_MP

[Gaven]

If you had to choose one I would probably put the Posterior day prior to your 4 sleeps as hamstrings take longer to recover than quads. That way you have plenty of time to recover before you train them again. Although u agree with Marc if you are progressing I wouldn’t change but you might be able to add an extra set to hamstrings with the extra rest day following.

instagram: Gaven_MP

[Gaven]

Current weight 190lbs
Rest day today. So I dropped cals down to just under 2100 and gonna keep steps high to dig a deficit. Woke up this morning and saw some additional detail. Excited to see if there’s much of a difference over the next few days of lowering estrogen. Might rest again tomorrow to dig even further in a deficit since I am off 3 days in a row after tomorrow. That will allow me to train uninterrupted on my 3 on 1 off split. Let’s see what happens… hopefully we get down to about 188lbs

instagram: Gaven_MP

[Gaven]

Current weight 190.4lbs
Huge drop in weight after yesterday’s higher carb day. Makes me feel good and I’m also going to experiment a little over the next week with estrogen to see if it’s too high or not. Going to take .5mg arimidex EOD for a few days to see if weight drops and if more detail begins to show. Other than that I’m feeling full in the muscles and not very fatigued today. We had legs as well on the menu and that session was great. Progressed everything
Preacher Curl Machine x3
Standing Calf Raise x2
Adductor Machine x2
Standing Hamstring Curl x1
Arsenal Leg Press x2
I initially wanted to also do some higher rep hack squats for a set or two after the leg press but my quads started to cramp some after my second set. Decided it was probably just better to call it since I’m only a couple weeks out.

instagram: Gaven_MP

[Gaven]

Current weight 192lbs
Had a little bit of a higher carb day. Brought my calories just shy of maintenance up to about 3200cal. Slept decent last night even though I was not at home. Was able to use my extra time today to tan before training and the session was 10/10. Everything progressed and I added some stiff legs back in at a very low weight just to keep the movement pattern familiar. I feel like instead of completely scrapping the movement I should’ve reduced weight to like 3 plates and just done 8-10 comfortable reps. Anyways session went as followed
Stiff Leg Dead’s x1
SA Roger’s Pull-down x2
Overhand Cable Row x2
Strive Machine Row x2
Trap Row/Shrug x2
Also some good news about the trap row/shrugs I changed the attachment used instead of D Handles to a neutral grip that is about shoulder width apart and the elbow path and contraction was much much better. This will be in my pull sessions from now on. Thanks Jordan.

instagram: Gaven_MP

[Gaven]

I would also maybe take your sleep supps before your bath so that they have time to fully kick in and help bring you down 👍 and like Kuba said no phone once you get into bath. I would potentially even move the reading to your bath or take it out. I personally struggle to turn my mind off after reading.

instagram: Gaven_MP

[Gaven]

Mandatory rest day as I have to stay for a 24hr shift at work instead of my normal 12 hours. Originally planned to train Pull when I got off but someone called out so I was mandated to stay. Suck but it’s part of the job. I do have some dumbbells are work so I may do some biceps, forearms, and abs since I trained push yesterday. Just try to burn some calories and get at least a little bit of stimulus so we can keep progressing. Will update tomorrow with my pull session

instagram: Gaven_MP

[Gaven]

I would just do everything you can to continue progressing. Don’t worry about not progressing until you get there and then reassess.

instagram: Gaven_MP

[Gaven]

Are you enhanced? If so I would say you should still be able to keep progressing unless you’re getting show lean then those last 4 weeks or so you’re just gonna be fighting to match previous weeks. If not I think as long as you aren’t in a large deficit and you keep it small and steady you should still make the micro progressions given that you are sleeping good, eating the same meals, hydrated, and bringing high intensity.

instagram: Gaven_MP

[Gaven]

Current weight 193.4lbs
Trained Push last night and holy shit it was a great session. Really pushed everything and progressed. I did end up changing my smith incline to regular barbell incline as I have tweaked my pec multiple times on it recently. Decided I’m just not going to chance it anymore and my most comfortable chest press is incline barbell so I can get my numbers back with it and then progress in the offseason. Session went as followed
Incline Barbell x2
Chest Fly Machine x2
Neutral Grip Bench x2
Cuffed Lateral Raise x3
SA Cuff Tricep Extension x2
Loved how I felt throughout the session and was really really antsy to get into the gym as my last few shifts at work have been quite aggravating so I always use the fact I still have to work a job as reasoning to push harder.
Current diet is
2476 cal
210g P
297g C
48g F

instagram: Gaven_MP

[Gaven]

Shouldn’t be a problem and subQ is still absorbed just fine. Your shoulders will get used to it and pip will get less as time goes on. Biggest advice I can give is to pin a different spot each time. Rotate through as many spots as you can and don’t worry as much about if it’s subQ or IM as long as you aren’t getting any leaks causing serious inflammation for days. I would definitely pin all the thinner skinned, less fatty area. I personally rotate lateral delt, rear delt, upper quad, gluteus lateral, rear glute so I pin every day and don’t hit the same spot again until 10 days later lol

instagram: Gaven_MP

[Gaven]

I’m also curious. Tried it a few times and didn’t seem right and just lost interest

instagram: Gaven_MP