[Hilly]

I would also avoid Cinna and go for Keifei

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[Hilly]

It looks to me like high E2 is your issue and you simply need to work on controlling this better. Ideally using something like primo/eq to do so or iff needed Adex.

Currently your bloods look fine and the sides are slowly starting to come down and this will level off and all should get beter.

I would then taper the test up with either primo or EQ in – just be mindful EQ tends to control E2 much better than primo so you may well need very little.

I would also consider daily micro dosing when you are running your cruise periods and cycles as it is obvious you are very E2 sensitive

So first step could be – 180mg test with 100mg primo or 50mg EQ –

re run bloods in 8 weeks.

I would give it more time to allow skin to clear up tho.

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[Hilly]

what have you injected and was it IM – if your getting PIP off AAS and that small amount I would switch brand TBH

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[Hilly]

Fully agree with Sara also, only real explanation is the mast is test

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[Hilly]

Current plans/changes –

So with all that is going on – house move/arilena into school daily and then 2 trips away in December with Arilena I am now pulling this growth phase cycle. Currently sat at 104kg and body comp is decent.

i always move to a reduced phase this time of year as work is much quieter with no shows and I aim to Take Arilena away as much as possible.

Centre parcs Mid December
Ski holiday end of December.

so im moving to a cruise now –
30mg Test E daily
GH -10iu per day

Glow blend from proforma
Mots C – 1mg daily – proforma

Some other peptides to come in.

the goal of this phase is going to be to tighten up whole holding weight if possible and see what the peptides and higher Gh does which I am confident is possible and just manage the fact I won’t be 100%

Then I will be back to growing come January

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[Hilly]

Sat – Rest day as at Dance comp with Arilena 8am until 2pm Sat and Sun this weekend.

5 meals in

2 x 25 minute dog walks

Steps – 12k

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[Hilly]

Friday – 3 x 20 minute dog walks.

5 meals in

Trained back in David lloyds due to time and plans and this may be a regular weekly thing TBH as I can train back in there well.

Rope Pull over – 3 x 8-10
Overhand pull down machine – 3 x 8-10
1 arm HS pull down – x 8, x 8f, x 5F – went to heavy here
Barbell row – going to start working this back up and focus on strengthening lower back – 3 x 8
1 arm DB row – 3 x 8

Chest focused dips – 5 x 8-12

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[Hilly]

Thank you for your questions

For me, I take every set in a close proximity to failure, where my last rep still looks like the movement but is hard to get through, the more experience you get the better you’ll get at it so if you’re not 100% great age just yet don’t give up

Volume wise, I find as you begin as a newbie you will start likely with higher training volume 2 to 3 working sets on around 7 to 9 exercises, with a rough guide of 8 to 12 reps on a compound and anywhere between 10 to 20 on a isolation. Overtime you will be able to tweak your volume based on the performance, for example, if you find that you aren’t progressing very well after the first couple of months, you could look to reduce down the volume even to begin with just by 2 to 3 sets per exercise, see where that takes you, with progression and with the office physique and keep on adapting as you go.

Last question: Do you base yourself on a number of training series per week?

For example 8-10 sets per week for the chest

If so, do you have any reference ranges that you recommend staying on?[/quote]
This is the only way to totally track volume so I imagine most would do this.

How many total sets – We know between 8 and uptown 30 sets has been shown to be effective in science and that is per body part. Sweet spot seems to be between 8 and 20 IME so you want to work around this and asses based on your response/recovery and progress.

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[Hilly]

 

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[Hilly]

so if your able to train sooner then maybe just stick with things as they are but increase your chest volume

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[Hilly]

I cant see blood work pics –

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[Hilly]

Agree with Clare here & feel free to ask their current clients, choosing a coach is so important, it’s always good to speak to a few coaches instead of jumping in to one right away!

Fully agree with this and Clares post

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[Hilly]

I would look to tidy up now. Then come back up at a slower rate focusing on staying leaner before dropping back into a cut for the Holiday and putting yourself in a position to be bigger and leaner than ever

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[Hilly]

200mg test and 200g primo may well have E2 to low. This is were you need to base things off blood work.

Initially I would go

200mg test
100mg primo
100mg mast.

Split jabs MWF or daily.

GH -3iu pre bed

Tel – 40mg meal 1

Then get bloods done at weeks 6-8 and asses everything closely on top of BP and BG. If all is good just sit here and take your time. If want to escalate I would keep max increase to 200mg over the duration of cycle.

I would consider looking into some of the new peptides also as these IMO are very beneficial for us as we age. Mots C, SS31 and 5 amino 1 would be ones to read up on and look into IMO

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[Hilly]

Thurs – No hiccups today but still some form of lingering Digestion issue – Feels like there is acid in stomach/throat at times.

Meals better -5 total

trained Shoulders/chest/arms at Uf Leeds after meeting a client

Seated lateral machine – 3 x 8-12
Narrow grip press – 3 x 8-10
1 arm lateral – 2 x 12-15

Chest press – 3 x 8-10
Incline press – 3 x 10-12

1 arm bicep curl machine – 3 x 8-12
EZ cable PD – 3 x 10-15
Dual cable bicep curl – 3 x 8-10
Dip machine – 3 x 10-12

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