[Hamish]

hi. how look your workout split ?

Hey mate sorry hadn’t check this for a while

Current split:

Push
Pull 1
Off
Upper / arms touch up
Pull 2
Off
Legs
Arms + chest top up
Off
Repeat

@Hamishmaguire_ on Instagram

[Hamish]

Another solid week in the books marking the half way point of this push up.

Little frustrated with training first half of the week as seeing little/no progression across 2-3 sessions. Reminded this morning by Kuba that this deep in the offseason big jumps would be a sign that training is getting worse.

In today for Upper touch up + arms which is a fun session. Trying to nail in my flat dumbell bench form which is something I struggle with after years of neglecting it. Main focus this session is just to go in, leave nothing on the table and not let myself get in a bad headspace.

Appetite is high at the moment which is always a good sign. Five Guys on the menu this evening for this week’s offplan then watching Warriors beat Bath. Beach muscles, burger and rugby is as good a Friday as any.

@Hamishmaguire_ on Instagram

[Hamish]

it’s been a while

Week 12 finished of this push up complete.

Weekly average bodyweight is 97.7kg which hasn’t increased massively for a few weeks however body composition and the look is definitely only improving.

TD calories are currently: 4372
RD calories: 3661

Current stack design is:
500 test e
500 mast e
600 primo
100 npp
100 tren e
10iu Lantus
2iu gh

Basically everything but the kitchen sink. Feeling very good currently, blood glucose and blood pressure reflect this. Strength is progressing each session and I’m starving come meal time so no issues on that front.

Discussion with kuba this morning on the next show to start timelining out the next year. The goal as always is to bring a drastically improved physique so I have no doubts we will deliver that when the time comes.

Until then I will keep accountable in here. I find it useful to document progress but find regular updates via Instagram get old quick.

@Hamishmaguire_ on Instagram

[Hamish]

Off-season day 1 is go

Training day food:

3650 kcal

280p

510c

65f

Rest day food:

3300 kcal

300p

410c

65f

PED Protocol

400 test pw

600 primo pw

50 npp

2iu gh pre-bed

Heading to Spain tomorrow for a much needed holiday however the plan is to keep nutrition, routine and training locked in while over there.

Overall great starting point. Health is in a great spot, recovery is in a good place, sleep is on point.

Still running devolume sessions following the below split:

Push

Pull 1

Off

Upper / arms touch up

Pull 2

Off

Legs

Arms + chest top up

Off

Repeat

Hi

400 test per w

600 primo per w

50 npp? Per day?

[/quote]
50 a week total, I did have to double check when Kuba sent it over lol

Idea here is start low for synergy with the other compounds and taper up over the next 26 weeks

@Hamishmaguire_ on Instagram

[Hamish]

Off-season day 1 is go

Training day food:
3650 kcal
280p
510c
65f

Rest day food:
3300 kcal
300p
410c
65f

PED Protocol
400 test pw
600 primo pw
50 npp
2iu gh pre-bed

Heading to Spain tomorrow for a much needed holiday however the plan is to keep nutrition, routine and training locked in while over there.

Overall great starting point. Health is in a great spot, recovery is in a good place, sleep is on point.

Still running devolume sessions following the below split:

Push
Pull 1
Off
Upper / arms touch up
Pull 2
Off
Legs
Arms + chest top up
Off
Repeat

@Hamishmaguire_ on Instagram

[Hamish]

I would be seriously questioning your lab/source for test, 250 test e + primo would have most people well over the natural ranges.

@Hamishmaguire_ on Instagram

[Hamish]

Check in ~2 weeks post show into the recovery phase

Returned to training Sunday although with current fatigue levels and being a complete write off yesterday Kuba has moved me to one on one off for now with devolume sessions. Mentally the energy and life is returning but physically still smashed.

Just ticking the boxes and making this phase as optimal as I can so I can be in a good place for the first push up after another 4 or so weeks.

Bloods booked in a couple of weeks with eval.

Down to England tomorrow for a wedding and legs at Ultraflex Durham on the way down which will be a lot of fun, although it’s been a few weeks since I’ve training legs which is a scary thought for Sundays drive home

@Hamishmaguire_ on Instagram

[Hamish]

For a first cycle I’d drop the primo and just run test at 300 a week.

Just remember no ‘safer use’ model is truly safe, but if thats a primary concern less is always going to be more.

@Hamishmaguire_ on Instagram

[Hamish]

And prep is over

Unfortunately no placing on Sunday, not much to say other than I was very happy with the look we brought. Weight classes were decided on the day which didn’t play in my favour (ended up being split over and under 80kg).

Very mixed feelings overall with the season. I accomplished what I set out to do which was bring in some legit condition and preserve muscle mass which we certainly did. It would have been nice to walk away with higher placings but we can’t control who turns up at the end of the day so keep reminding myself of that.

Summary of the season:

PCA Manchester Novice: 5th with a British finals invite

FitX Manchester Novice: 3rd place and British finals invite

Fitx Manchester Class 2: No placing

GBO Northeast Over 80kg: No placing

In order to be competitive I just need more size and to do that will take time so we move into offseason and get back to doing the do.

Took yesterday off the diet, ate the foods I’d been craving and ticked those boxes off.

Today I’m on the new plan sent over from Kuba:

PEDs are at 300mg test e pw, 25 proviron ed

Diet – all food is raw

Non Training Day

M1- 100g smoked salmon 2 eggs 100g sourdough bread 150g berries

M2 – 150g chicken 250g potatoes 50g veggies 50 pineapple 50g avocado

M3 – 150g low fat mince 50g gluten free pasta

100g pineapple 100g passata

M4 – 400g low fat yoghurt , 250g berries 30g Cor 10g dark choc

M5 – 150g chicken 2 bagel thins 100g veggies

M6 50g isolate 60g oats 20g dark choc 200g berries

Training day

M1:

100g smoked salmon 2 eggs 100g sourdough bread 150g berries

M2

– 150g grams raw chicken 300g potatoes , 50g avocados 100g green beans veg

M3

175g low fat steak mince 75g rice veg 100g

M5 pre workout meal – 100g cream of rice 40g whey iso 100g berries 20g dark choc

Intra 25 g grams mps max 5 g creatine 10g cyclic dexotrose

Post meal 5 40 g whey iso 100g rice Krispy or cor 100g fruit

M6

400g fat free yoghurt fage

300g g berries 25g almond butter

Output is at 10k steps per day

Also updated my health supplementation with some additional bits and pieces following Kubas advice. Obviously the bro in me would love to wham a load of gear in and do the whole ‘rebound’ thing but that’s not the approach we’re taking and I think that is definitely the best approach long term.

Back to training Friday with a new split to prioritise my upper body which I am looking forward to getting stuck into.

@Hamishmaguire_ on Instagram

[Hamish]

2 days out

Woke up my best ever and a kg heavier so plan is same again today and a devolume push session. Kuba thinks we will pull back a little tomorrow so going to enjoy the food while it’s there.

Really “felt” the carbs kick in yesterday afternoon, felt like someone turned a light on in my brain, if you know you know.

@Hamishmaguire_ on Instagram

[Hamish]

3 days out

Woke up the lightest and tightest I’ve been all prep which is a relief after the last few days which have been fairly rough mentally.

Today food is back and output will be minimal outside of a pull session, going to make sure to train later afternoon to get food in and drop some of this fatigue

Todays menu

* Training day nutrition

– meal 1 150g berries
125f cream of rice 20 iso whey
20g dark choc

– meal 2 100g chicken 125g rice 100g pineapple 50g apple

– Meal 3 100g steak
700g potaotes 100g pineapple

– Meal 4 pre 150g rice 150g berries 100g chicken 100g banana 20g dark choc

– Intra 15 g eaa 20 g sustain 5g creatine 10 g glutamine

– Meal 5 150g g COR 30g isolate 100g fruit

– Meal 6 100g chicken 100g asparagus or spinach 100g rice 100g berries 50g avocado

@Hamishmaguire_ on Instagram

[Hamish]

Appreciate I’m not one of the pros commenting but my approach would be:

– keep NEAT high with lots of steps
– pro/fat during the day with a good meal in the evening
– don’t take the piss
– take a full break from training so you are deloaded and rested getting back to training on return

Overeating for a full week at the end of a long diet phase is a good way to pile on a lot of fat and sabotage the start of a productive off-season. But that doesn’t mean you need to be extremely regimented either. Just enjoy the holiday and try not to make food the focus.

@Hamishmaguire_ on Instagram

[Hamish]

Also found out the guy who came 2nd in class 2 should actually have been class 3 but went on the wrong class as a mistake which would have put me 3rd. Not bothered about not getting the trophy but that in itself was a huge personal win

@Hamishmaguire_ on Instagram

[Hamish]

4 days out

Weight hit a new prep low and energy was pretty low yesterday but it is what is required.

Running the same food as yesterday at 50% baseline carbs. Not the most exciting thought but literally 4 days of the comp season left so 0 complaints to bring the best package.

In for a delt focussed push today which I am really looking forward to, definitely the best distraction.

Photo is from Saturday. Really happy with how they turned out and seeing where I was in the mix properly.

@Hamishmaguire_ on Instagram

[Hamish]

5 days out

Running 50% baseline CHO again, time to dig before the last dance. Not going to be the most fun day but I want to bring my absolute best so head is on.

Slight increase in orals from today, literally for the last five days so if we’re going to “push” this is the time to do it.

PED cycle:
450 test pw
700 mast e mast pw
500 primo e pw
100 tren pw
75 mg anavar daily
50 mg winstrol daily

No gh

No insulin
Metofromin 500 pre bed
Telmisartan 80 am

T4 100 mcg
T3 37.5 mcg
50 mcg clen
Fasted

@Hamishmaguire_ on Instagram