[Heath Thompson]

I personally like to warm up my core with a few rounds of planks (regular and both obliques) and after that I train them similarly to any other muscle group as in, I take sets to failure. I currently do 6 total working sets to muscular failure under proper execution/breathing. My rep ranges tend to fall around 15-20 as I’ve had trouble with my hip flexors becoming involved when I try to use heavier loads.

[Heath Thompson]

When I introduce yohimbine I start with shreddabull + 10mg yohimbine hcl before fasted Cardio, and I worked my way up to 1 cap + 25mg yohimbine.

I’d recommend using the product in this fashion as this is how I’ve seen the most dramatic results!

[Heath Thompson]

This is just my opinion, and I absolutely do not have any intention of offending you: id talk to your coach about your current condition and consider pushing your competition plans back a few weeks. It’s completely normal to feel small and like you’re constantly flat in the middle of a diet, but you just have to push through that. I don’t think that you’re holding weight abnormally, I just think that you may need a few more weeks then you originally thought. I think you’re making great progress and you’re probably just 8-10 weeks of hard work from being ready!

[Heath Thompson]

Please post recent pics as well as current meal/cardio plan and how long you’ve been at these numbers. There is very little that anyone can do to help you without seeing you first

[Heath Thompson]

Infl8 from Biohack smashes any I’ve used…. even Matt Porters Celluvol
____________________________

Horsepower

That pre looks awesome! Do you know anyone that keeps it in stock in the states?

[Heath Thompson]

First and foremost I would ensure that your blood glucose is the source of your problem. I’d monitor blood glucose and ensure you don’t drop below 70ish (this is where I start to feel hypo when I’m on prep) and usually 2-3 glucose tabs pull me back up. Obviously this is not ideal to be consuming simple sugars periodically throughout the day, but if you’re so weak that you can’t get through the day then you’re just going to have to make the best of a bad situation. Just my two cents, hopefully someone more knowledgeable has an answer that can help us both out

[Heath Thompson]

7/23/2019:
Weight: 167.0
Training: None
Cardio: 20min
Diet: Rest Day

Since adding in 70g carbs (50g via potato in my post-post meal, and an additional 20g in my post-workout meal) I have dropped 2lbs and ive held that drop. The look in the mirror is improving, but I feel as if im still not eating enough to be at my maximal recovery capabilities. The plan is to go slowly and gradually with the food. I know guys who can push the food hard and put on a solid 10-12lbs in a few weeks, not here. If i push too hard i simply get soft. That being said, with the simultaneous increases of: food, cardio, and training intensity I do plan to push the food a bit higher here in the next week or so to ensure that I continue to make the progress that I have been making in the gym and in the mirror.

I genuinely do not enjoy my rest days. This is not some attempt to sound “hardcore” about training, but I really do miss that time in the gym. As well as the meals, timing, and structure that all goes into it. I will still get in to do some cardio, and at that time I train my core and do my mobility work. After that its another chest day tomorrow!

[Heath Thompson]

7/22/2019:
Weight: 167.0
Training: Back & Shoulders
Cardio: 20min Stairs
Diet: Training

*This week with the diet changes I introduced cardio back into the plan. Nothing crazy, 20min on the stairs 4 times a week. Fasted or a few hours post training, i’m content as long as I get it done.*

Back & Shoulders:

Reverse Pulldown:
3 sets of 10-15

Smith Machine Shoulder Press:
1.5pps x8
1pps x11

Smith Machine Barbell Row:
1.5pps x12, x16

Seated Dumbbell Side Lateral:
20 x9
15 x11

Meadows Row:
75lbs x15

Seated Cable Row:
3 sets of 10-15

[Heath Thompson]

Is the version of shreddabull that you get in the UK different? Check out this label, this is the product that I have

[Heath Thompson]

7/21/2019: Quads
Weight: 169.0
Training Quads
Cardio: None
Diet: Training Day

*Diet Changes*

I added in roughly 65g of carbs on my training days. I did this through an additional 20g rice cereal post-workout and I introduced 10oz of potato to my post-post workout meal (Typically 3 hours after my post workout meal, and 4 hours post workout) Additionally, I am taking 6 RPG caps with my post workout meal and 4 RPG caps with the meal following. I take a GDA with any meal containing 40+ grams of carbohydrate, with the exception of the pre-workout meal. I switched out the chicken for salmon in meal 6. Just trying to get a wider variety of protein carb sources.

M1:
3 Whole Eggs
100g Spinach

M2 (pre-workout):
50g Cream of Rice
45g MRE lite
3oz Banana

Intra-Workout:
20g EAA
25g HBCD
2g HydroMax
5 cranks Himalayan Pink Salt

M3:
100g Rice Crispy Cereal (no sugar added)
45g MRE lite
360ml Almond Milk

M4:
6oz Chicken Breast
10oz Potato
100g Spinach

M5:
6oz Chicken Breast
100g Spinach

M6:
3 Whole Eggs
4oz Salmon
100g Spinach
Greens Shake (360ml Almond Milk, 1 serving AD Fiber+, 1 serving GNC Earth Genius Greens)

Totals:
240p, 249c, 51f

Training is really starting to pick up, was able to really give a good push on the hack squat. Im going to hop back on the cardio this week. Just 4 20min sessions on the stairs. Im still down roughly 13lbs from before surgery, so I don’t want to push too hard while the body is in a somewhat fragile state. Slowly increasing the food and the training.

Warm-Up:

Lying Hamstring Curl
Abductor
Adductor
(3 sets of 12-20)

Leg Extensions
145 x11

Hack Squat:
4pps x13
3pps x14

Leg Press (Feet Low)
5pps x20
4pps x20

Walking Lunges
45 x2

[Heath Thompson]

7/20/2019:
Weight: 167.2
Training: None
Cardio: None
Diet: Rest Day

A great first week back to training. Im sore, tired, hungry, and I love it! Will update pics on Sunday and will start to ramp up the food, training, and will soon begin to introduce some cardio here in the coming weeks.

[Heath Thompson]

7/18/2019:
Weight: 168.6
Training: Shoulders and Arms
Cardio: None
Diet: Training Day

Shoulders and Arms:

Smith Machine Shoulder Press
1.5pps x6
1pps x11

Seated DB Lateral
20 x13

Seated DB Curl
35 x7
25 x12

Strict Triceps Pushdown
66 x8
55 x11

Superset:
Machine Lateral x20+
Cable Rear Delt x20+
3 rounds

Superset:
DB Shoulder Press 50lbs x16, x12, x11
Barbell Front Raise 20lbs x20, x20, x20

Superset:
Barbell Curl x15, x12, x11
Rope Pushdown x 16, x14, x16

[Heath Thompson]

In terms of structure of this plan, if i typically workout in the PM, how would i arrange the meals.

I notice M1 is a pro fat meal and the very last meal is pro fat, is this how I should be structuring meals…

I personally like to structure my carbs in the peri-workout window (pre, intra, post, post-post) however if you’re training in the PM I would structure my meals as follows:

M1- pro/fat
M2- pro/fat
M3- pro/carb
M4- pre
Intra
M5- post
M6- pro/fat

You could always have the carbs from M3 for your post-post workout meal, but I’ve noticed better sleep, improved digestion, and reduced fasting blood glucose when having a pro/fat meal before bed

[Heath Thompson]

I was only asking as I am currently already taking in 3300 calories on training days and in the 3 weeks have put on 5 lbs, so not sure if I should increase it to the suggested rations on the planner … It projects 332g protein as well … to me those numbers seem more plugged to an assisted athlete , which I am not. So not sure if I should try bumping these figures, in fairness I am sitting at 190lbs and would like to try and gain mass into the region of 220, I have never done a serious quote on quote bulk or gaining phase before.

@heath Thompson

@Isaac Tyndall

5lbs in 3 weeks is already a fairly accelerated rate of gain, I wouldn’t push the diet any higher at the moment personally.

[Heath Thompson]

7/18/2019:
Weight: 168.8
Training: Back and Hamstrings
Cardio: None
Diet: Training Day
7/18/2019: Back and Hamstrings

Overall this was a productive training session. Being that this is my first week back in the gym in quite some time, I have made a reduction in volume and load. Slowly increasing load and working up to the volume that I would typically train at (which still isnt very high).

I knew yesterday that I needed to increase food going into training today, and I knew again when I woke up that food needed to be increased. I didn’t. This has always been a problem of mine: I will diet myself relentlessly, food down/cardio up I don’t care. However when it comes to gaining, I fall back into the insecurities of not wanting to appear “soft”. That is another reason that I am logging my off-season here, the judges feedback was that I need to add tissue, and that is absolutely what I intend to do.

Also I am on instagram @heathconnorthompson I post mainly training related content, but if you’d ever care to chat training, nutrition, etc you can reach me there!

Warm-Up:
Abductor
Adductor
Cable Pullover
(3 sets of 12-20)

Reverse Grip EZ Bar Pulldown:
145 x9

Seated Hamstring Curl:
110 x13

Smith Machine Barbell Row:
1.5pps 2×12

Superset:
Lying Hamstring Curl
65 x18
95 x11
Walking Lunges
(down and back across gym)

Meadow’s Row:
75lbs 2×12

Rackpull:
3pps x12