[Hilly]

Simple counter

No one with legit big legs ever did just extensions. Never ever

So I’d say there was no question or argument surely?

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[Hilly]

I would not be subsisting Kefir for milk.

I look at Kefir as an addition in small amounts to increase intake of good gut bacteria

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[Hilly]

I don’t think proviron is going to help you here.

You need to look at either EQ or Adex.

Asses and adjust via blood work

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[Hilly]

Monday – puppy walk on wake

Trained shoulders/chest/arms due to how this week will go

lateral machine – x 8, x 8, x 7F, x 14F
Shoulder press – x 6, x 6F, x 4F, x 14F
1 arm cable lateral – x 16F

Ez cable curl SS with Rope PD – 4 x 8-12 – last 2 sets to failure
1 arm preacher machine curl – x 8, x8f, x 12F
Crucifix PD – x 8, x 9F, x 11F

Decline chest press – x 8, x 8, x 6F, x 13F
Dip machine – x 14F, x 11F

6 meals to go in – between packing and travelling to holiday site etc I will make sure to get all in

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[Hilly]

As above. What feels best for you

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[Hilly]

If these are true real failure sets then yes this will be to many for most

However it does depend on your level of development and recovery abilities

Mine are 14-18 true work sets max and that’s just 3 x a week

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[Hilly]

 

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[Hilly]

Fully agree with Kuba here and also great point by Kerry

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[Hilly]

Sunday – rest day

3 x walks with puppy
Alot of the day at Arilena fourth ever dance competition which was the biggest yet, she placed third out of 15 girls so very happy for her there. She loves to compete and be on stage/dance floor so me and her Mum try to push this as much as we can.

5 meals to go in today –

2moro I will work and train and then we are off to a caravan park with the kids and dogs so I will rest till Friday and then train fri/sat – so just 3 sessions

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[Hilly]

we need more details here TBH as there are several reasons you may give a kcal dense meal and each reason may change how you do it.

If we seem way ahead of schedule or are say 14 weeks out and have seen a bigger than expected drop I may well say to the client – go out and just enjoy a meal with your family/friends – keep the food choices on the cleaner side and eat to hunger. So this means think good quality food not garbage from local take away and dont be a pig.

if im doing it for any other reason then it will be specific amounts/types of foods to asses response because we are looking to achieve something from it.

Trying to see just how full some on can be
Trying to see if kcal dense foods bring about a better look than just clean foods
Assessing how there digestion is with certain foods.
using kcal dense foods prior to high carbs days to help the carbs stick better so to speak.

In these instances it would all be tracked.

Sometimes when doing things for a mental release then its more about not tracking things and simply eating out – different location/not cooking the food/no tracking etc etc

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[Hilly]

Hello mate, you need to lean down a little.

Dont target a weight, target a look.

The skin you are holding on yhe love handles on the picture is a great indicator that you still have a thick skin and a tiny amount of fat.

Get leaner until the skin comes thin like “paper” almost.

Imo in two/three weeks you are good to start.

And from now on, always take your visual with legs also, front side and back and fasted ✨

Fully agree here

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[Hilly]

Sat – walks with puppy 4 times today so steps very high and thus no cardio done.

Food increased – 30g carb powder added intra and PWO -60g totally

Trained back – As usual was a time restricted session but I got it in which I what counts.

Back/chest

Cable pull over – x 8, x 8, x 7F
Overhand HS pull down – x 8, x8, x 6F
chest supported row – x 6, x 6, x 5F, x 16F
1 arm HS row – x 15F, x 12F

Chest press – x 12, x 12, x 10F, x 8F
Chest focused machine Dips – x 15f, x 13F, x 10F

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[Hilly]

Like with most things its personal preference and how the rest of the session is set up to allow you to get the most out of each exercise.

If I was squatting in 1 session I would just be doing squats and nothing else personally.

other session I may have a ham and a quad exercise.

Third session I may have a glute and leg press

It will adapt based on how you are responding/recovering and were your focus is both for that full body session and also your physique

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[Hilly]

If I couldn’t afford any supps and was to choose one supplement only .. it’d be cure cumin . That’s how important and valuable this supplement is

Im with Oscar here

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[Hilly]

Hello bud, the answer is pretty much the same to your other questions. You need to work out what feels best for you.

For myself having a slower digestive system my pre meal needs to be 90 minutes plus and usually 2 hours depending on what it is as other wise it sits heavy in my stomach and I dont train great. This is also why my pre meal is on the smaller side.

Others can eat 60 minutes pre and find they have a better workout. Its about assessing what works best for you

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