[Hilly]

What do your meals look like up to this point as I very much agree with Clare. It’s likely linked to food

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[Hilly]

 

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[Hilly]

Monday.

Weight dipped back down to 208.5lb
Look is good.

Medium day again today – 500g carbs

I woke up with a brutal pain on my right shoulder. It’s either subscap issue or a teres muscle.

Likely due to carrying Arilena for several hours yesterday at her dance comp.

I managed to train through it / around it but the session was very painful.

1 arm cable laterals – x 8, x 8, x 7f, x 14f
Narrow grip press – 5 x 10. Lower weight more sets due to shoulder issue
Lateral machine partial ROM – 3 x 10-15 Reps

Ez bar push downs – x 8, x 8, x 8, x 6f
Tri extension Machine – x 10, x 10, x 6f, x 13f

Decline press – x 8, x 8, x 8, x 7f
Flat press – 3 x 6 – nothing to true failure
Dip machine – 2 x 15-20

Hang leg raise – 3 x 12-20

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[Hilly]

Do they feel good? Do you enjoy them? Are your progressing them? If the answer is yes, then y s there good combos,

Get strong with standardised form and they will grow

very much agree wth nathan here – yes they are good movements and combo but only if YOU connect well with them and can progress them effectively

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[Hilly]

Hello bud, I hope you are good.

so the first and most important factor here is that you need more bloods doing now to see how things have improves since the end of diet bloods to see if the issue is actually hormone related or life/stress/sleep related.

In the interim I would look to increase your overall fat intake by 20g daily and make sure its coming from sources such as salmon/trout/avocado/macadamia or olive oil.

i would be pretty confident in saying tho that this is sleep/stress related and even if hormones are bette than they were these things may well be stopping them getting better again.

TBJP dream sleep and unwind could be very useful supplements here alongside some mindfulness work and trying to prioritise sleep etc as much as you can. Not easy for most including myself I know but it will make a huge difference

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[Hilly]

Hi mate

Training is hard. It’s supposed to be hard. You’re unlikely to feel fresh very often at all.

Your lifts are progressing – stay at it.

Fully agree here, if all your lifts are progressing and you feel ok then keep at it.

You only need more rest if you wake up and feel you have been hit by a bus or progress in the gym stops and you regress etc IMO

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[Hilly]

yes water fluctuations day to day can and will skew the scale in general never mind when the weather is like this.

Drinking water is easy, there should be no fluctuations here. It should be fixed day To day especially in prep

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[Hilly]

i Agree with Chloe and Sarah – just keep things consistent and then increase food based on feedback and scale.

So for example if you always get 3 x 20 minute cardio sessions in per week then thats a set per week no matter what day you do them on so its a standard thing that is already factored in over the week and doesnt matter which day it is done simply.

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[Hilly]

I’d opt for more test than mast as the guys above have said depends on how much you aromatise

Why not just run test only ?

I have considered test only, but would I need an AI alongside it? My logic for the mast / primo was to control the E2. I do struggle with water retention, Lethargy and joint pain on 300mg test only – so to me that means I aromatise highly – hence the mast.

Would you prefer test only or see ant additional benefits to it?

[/quote]
Ideally test only is best for blood work

If your blood work n feel
Tell you ya need to lower E2 then start at the lowest dose of primo to be effective

30mg for me

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[Hilly]

Sunday rest day

No cardio
Day at Arilena gymnastics comp

Loads of steps

She came third so over the moon

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[Hilly]

Hey peter if you want to retir from competition and just maintain good physique for busness and longevity what will be your androgen load and drug selection .food.training.cardio

Test E – 200mg split daily
Gh – 3iu pre bed

Training – 4 days per week
Cardio 4-5 sessions per week

Food would be circa 2500-2700kcal

I can maintain a decent lean look on that comfortably with blood work being perfect

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[Hilly]

I only ever sleep for 5-6 hours and have done for a long time.

I actually personally feel better on 6 hours sleep than 8.

Make sure to focus on the quality of your sleep when duration isn’t as long.

Tbjp dream sleep
Tbjp magnesium
Tbjp unwind pwo

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[Hilly]

Pwo cardio is fine. Trust me you are not loosing muscle at your current BF level if you’re eating enough protein and training hard.

The current set up for food between T and R days looks fine to me.

Just remember the most important thing here is it’s all about work.

The word can’t doesn’t exist. There is always a way to get things done as Kuba states

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[Hilly]

hello bud

what is the conflicting information? HGH works and does what its supposed to. There isn’t any real risks at a low dose.

Thanks Peter, Id just read it increases the risk of cancer

[/quote]
Yeh as per J post. It is not an issue unless the cancer is there

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[Hilly]

Saturday – no cardio done again as weight dipped to 210

Another medium day

Trained legs with Kamara at UF in Leeds. Mad hot in there as expected

Glutes – x 2 sets
Bulgarian squat – x 2 sets
Leg press – x 2 sets
Extensions- x 2 sets

We kept volume lower due to heat and were Kam is currently

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