[Hilly]

Tuesday – training day and a good day overall.

5 meals in
steps 12k

legs –
Hip thrust – x 12, x 10, x 9F
Seated ham curl – x 8, x8, x 6F
Extensions – x 8, x 8, x 8, x 6F
Pendulum – x 8, x 12F, x 6F – PB here on this version
leg press machine narrow stance – x 15, x 15, x 10F

great session – no niggles, quad felt fine.

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[Hilly]

I dont like it personally as I dont feel your getting enough rest between the FB session and others unless your FB has very limited Pull and push work.

why are you setting up up like this? as there could be a very specific reason that makes sense.

I also dont like there 4-10 rep range and would always advise people to work in a 6 plus rep range.

I also dont like the 1-2 RIR approach but if this works for you then its not an issue

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[Hilly]

Well I’m doing 4-6 reps on every excersise, could that possibly be one of the issues too?

Arguably yes – in general from a science based perspective this will focus more on strength than hypertrophy and most would find they build more strength than muscle following this.

Now to counter that if your reps are perfect in the 4-6 rep range with a very controlled negative etc etc then you will be creating enough TUT to still stimulate hypertrophy for sure but most are not doing this.

I never program 4-6 rep ranges for clients and you will find in general most won’t either

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[Hilly]

When I worked 9-5, I actually took my gym clothes to work, had my pre-workout straight after work then went to the gym and then I went home. so that I wasn’t wasting time going forward and backwards home to work the to train and then back home

This is what i did for the several years I had a 8-4 job set up.

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[Hilly]

CRP would not concern me when factoring in the bad jab etc – I would expect this to be raised at this time as it’s usually raised to some extent from training et.c.

uric acid – in general mine comes back a little low to so I supplement with Uric acid – however if you are concerned at all discuss with your GP to look at a direct cause as it can be numerous things

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[Hilly]

Appreciate the response @Nathanstyles

Blood was drawn around 48 hours after my last pin, pin days are mon, wed, Fri and bloods done Monday morning and my oestradiol came back at 81.5 pmol/L.

Makes sense regarding the Primo and SHBG. My main priority is keeping this phase as health-focused as possible, so I’m definitely considering whether reducing the overall androgen load would be worthwhile rather than relying solely on cardio and diet to improve things.

I’m planning to bring body fat down into that 12–15% range with diet and a more functional approach to my training until the new year where I’ll go in to a long off season.

Would you personally look at reducing the Primo first, or bringing the Test down slightly as well, given the elevated free T? And would you prioritise getting SHBG and HDL moving in the right direction before considering anything else?

Would you personally look at reducing the Primo first, or bringing the Test down slightly as well, given the elevated free T? And would you prioritise getting SHBG and HDL moving in the right direction before considering anything else?

Thanks again for the advice mate.

Personally i would reduce the primo to 50mg however this would be depending on were E2 is but I cant see this on bloods.

for alot of my clients I now aim to run test only cruise phases as this brings health numbers back in line quicker and overall better, looking to daily micro dose to help control E2 better and if anything extra 25mg proviron daily with meal 1 [/quote]

Hi hilly , doesn’t proviron lower SHBG further? [/quote]
it may or may not as primo is already pushing it lower and you dont tend to see a combination effect here. However low SHBG means more free testosterone and active hormone so IMO not an issue as Nathan explained earlier.

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[Hilly]

I usually like around 20 weeks and this does not include a pre prep phase were we work on getting the body set and prepared to prep.

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[Hilly]

Yes it can for sure if your physique requires it and you are lean enough.

Anadrol will defo bring more fullness for most so if needing fullness it can be a useful tool to be applied but you must be in legit condition or you’ll potentially look worse for it

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[Hilly]

Appreciate the response @Nathanstyles

Blood was drawn around 48 hours after my last pin, pin days are mon, wed, Fri and bloods done Monday morning and my oestradiol came back at 81.5 pmol/L.

Makes sense regarding the Primo and SHBG. My main priority is keeping this phase as health-focused as possible, so I’m definitely considering whether reducing the overall androgen load would be worthwhile rather than relying solely on cardio and diet to improve things.

I’m planning to bring body fat down into that 12–15% range with diet and a more functional approach to my training until the new year where I’ll go in to a long off season.

Would you personally look at reducing the Primo first, or bringing the Test down slightly as well, given the elevated free T? And would you prioritise getting SHBG and HDL moving in the right direction before considering anything else?

Would you personally look at reducing the Primo first, or bringing the Test down slightly as well, given the elevated free T? And would you prioritise getting SHBG and HDL moving in the right direction before considering anything else?

Thanks again for the advice mate.

Personally i would reduce the primo to 50mg however this would be depending on were E2 is but I cant see this on bloods.

for alot of my clients I now aim to run test only cruise phases as this brings health numbers back in line quicker and overall better, looking to daily micro dose to help control E2 better and if anything extra 25mg proviron daily with meal 1

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[Hilly]

Monday – Trained shoulders/chest.

5 meals in
12k steps

Training
1 arm cable laterals – x 8, x 8, x 14F, x 7f, x 12F with partials
shoulder press – 4 x 8 – nothing to true failure and all slow controlled reps to not aggravate shoulder
Standing lateral machine – 4 x 12-15F

Incline chest press – x 8, x 8, x 8, x 6F, x 10F, x 15F
Pec dec – x 10, x 10, x 10F
chest focused dips – x 15f, x 12F, x 8F.

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[Hilly]

Training for strength and muscle mass are 2 different things in essence and if your not Doing enough volume you can get stronger and not much bigger.

Also it can simply be a food issue. Your body can’t grow if your not eating enough but it can get stronger.

Lastly – are you training the muscle or the movements. 2 different things again

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[Hilly]

For a health phase, not necessarily it’s TRT+ all AAS will affect HDL & SHBG – at 9 its low but as expected Primo drives SHBG down hard, and Test pushes it down too. That’s why your free T is above range even though your total sits comfortably in range. Low SHBG means you get more active hormone.

One thing I’d want to know, when was the blood drawn relative to your last pin? Also, you’ve not listed oestradiol?

HDL at 0.94 – Primo suppresses HDL and it’s dose dependent, and Test plus low SHBG add to it. 100mg is not unusual to see this on. Cardio and diet will help at the edges, but they won’t fully override it so context matters your LDL, total cholesterol and triglycerides are excellent. For the HDL itself zone 2 cardio, 2 to 3g Omega pharma pro and love heart but dont rely on the supps but they will assist.

Fat loss will help to here getting down to 12-15% BF

Rest of the panel is pretty solid

Mega post here and agree with all

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[Hilly]

Fantastic post by Clare.

An injectable Glutothione from proforma for example is a total game changer IME for boosting immune system

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[Hilly]

They should go over time yes bud.

Try lightly massaging with heat

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[Hilly]

Sunday – rest day

12k steps

5 meals in

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