[Hilly]

My pleasure bud

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[Hilly]

Rest day today. Hurt my foot last week n after legs. Calf’s last night I woke to barely able to put any weight on it.

So no cardio just did vacuums , stretching n went back bed hour then I had hours deep tissue.

Rest day diet as usual

Beef iso and rapeseed oil

Chicken wings n prawns from pizza express with a patient doing social eating therapy

Basa fillets and rice

Egg white and EAA fruit smoothy

Chicken and rice

Salmon and eggs pre bed.

2700-2800kcal

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[Hilly]

Sounds like patella mal tracking

Get some deep tissue on quads

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[Hilly]

Anything by Scott I would defo recommend.

I have the hard copy as a Xmas present off my GF ????

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[Hilly]

1 inch orange.

For all sites.

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[Hilly]

Yohimbine doesn’t need to be cycled I don’t think

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[Hilly]

What did your doctor say as that’s pretty dam low.

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[Hilly]

I would add 2 days of 2500kcal – back n leg days to start. All extra from carbs.

I would up protein to 250 n drop carbs to 175 for your daily numbers.

Judge this over 2 weeks n you should get leaner.

I would then look to increase these days to 2750 if you did.

If you didn’t then keep them at 2500 and do more cardio.

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[Hilly]

The leaner the better to start IMO

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[Hilly]

No point in my opinion.

You have dbol there.

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[Hilly]

I tidy up on a cruise dose as this is when I want my body to heal n recover n look at blood work.

If your loosing muscle on a cruise which I don’t feel will happen your mini diet is to harsh.

In my opinion don’t get fat n you won’t need to tidy up. If you check my insta 2moro you’ll see we’re I am post rebound condition wise after gaining over 20lb post show n then were in at in 6 weeks after my cruise.

I will still be pushing weight up in January after these 2 weeks chill time. As condition is still decent I feel.

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[Hilly]

@ryanpetford great stuff. Have u ever got them
Done at the end of cycle to see stress on body etc while on.

My thing now is seeing what numbers are deep on prep

Then a full comparison 6-8 weeks after a cruise to see what does return to normal n possibly What doesn’t n how long it takes for future reference.

I can then judge how hard I may be able to push things n what I can run without stressing things ????

Great being able to watch you progress on here bud

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[Hilly]

So legs tonight and again wasn’t anything major – hard work but focus is on volume to tax the muscle really resting my joints , tendons n CNS.

Deep tissue in the morning.

Session went like this.

Adductor / abductor SS – 5 sets getting heavier – done tit for tat with training parter

Lieing ham curl – single leg – 3 work sets same weight.

Seated ham curl – 3 work sets pyramid up

Extension – 4 sets reps – 20/15/12/10 all just short failure

Leg press – perfect Reps – 4 sets pyramid up reps 12 – last on hitting failure

Static lunge with back up n front foot heal raised – 2 sets of 15. These really nailed my glutes n Hams – something I will include in future workouts.

Single leg extension – 1 set 15 reps.

Calf’s – 3 sets 1 legged 12 reps
2 sets knee bent 20 reps.

Job done.

No training just cardio till sat when I train a big ass pull session with @jordan-peters after we go for food Friday night. I will be loading up no doubt.

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[Hilly]

Cheers @nicolas-brassard ????????

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[Hilly]

Dose depends on level of development n body weight bud.

It’s not something can just pull a number out

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