[Hilly]

Monday – weight still 212-213lb

No cardio done
Still can’t track steps

5 meals will go in due to starting day later

Trained push

Seated lateral machine – x 8, x8, x7f
Narrow grip shoulder press – x 6, x6, x8f
1 arm cable Lateral – x 15f, x 11f

1 arm tri PD – x8, x 13f, x 11f
EZ push down – x 8, x 8, x 7f
Tricep extension machine – x 14f, x 9F

Pec Dec – x 8, x 8, x10f, x 9F
Machine press – x 6, x 6f, x 13f with drop
Chest ficus dips – x 18f

Hang leg raise – 3 x 12–5

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[Hilly]

Are you new to training ? If so I’d opt for a full body split 3 times a week . Go watch the videos in the education section and you’ll quickly understand what program you should be doing at your level and how to set it up too . Once you’ve done that , come back if you have any questions.

Fully agree here

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[Hilly]

It really depends on were you are trying to prioritise volume within the session.

If I had 6 work sets for back in an Upper session then volume on other parts maybe lower. I would then have a second upper were I only did 4 sets for back and had more volume on other areas.

Unless back is a priority and then I would have 6 sets potentially each session,

However there is then the question if – are you growing or dieting? As this impacts recovery and also can you recover from the volume you are doing and progress

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[Hilly]

this is going to be a complex thing to figure out and manage bud that is likely not going to happen over a forum.

However lets try and get some solid information as this reads a little confusing to me,

What are you thyroid numbers with no thyroid meds in? All of them you have please. With reference ranges from the blood work

when did you pull prep?

What doses did you run of t4 and t4 during prep ?

did you feel fine pre prep when not using any thyroid meds

• This reply was modified 1 year, 3 months ago by  Hilly.

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[Hilly]

totally fine IMO – however i would not be using the Olive oil here – there would be enough fat coming from he beef and I wouldn’t want to much PWO.

The meal as a whole is slow digesting enough

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[Hilly]

Thanks peter, but I thought if I do a pct at 60 my natural testosterone will be zero, so including a little bit of testo will be fine.

if your doing PCT you dont take test, idea of PCT is to restore natural testosterone levels which you cant do if injecting testosterone.

At 60 years old I would be looking to keep all my health markers perfect and trying to find a sweet spot of test only for TRT.

150-200mg per week split into daily injections to control E2 better – can micro dose either subq or IM

[/quote]
Nicolas.

firstly there is nothing to say your Testosterone levels won’t come back fine, I have seen this with clients your age were they have come back into good ranges.

Secondly – if you wish to Try then that is fine but it makes no sense to take PCT meds with Testosterone as I say. Either Take the TRT or do the Pct – doing both is pointless As PCT is to recover natural testosterone levels but this cant happen if your injecting testosterone

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[Hilly]

I have not heard of anything like this before no.

Have you checked your Estrogen to see if its high?

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[Hilly]

yeh but it was also there when you were taking 37.5mcg is that correct? As that doesn’t make any sense

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[Hilly]

As J says – difference is half life –

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[Hilly]

Sunday – Cardio done on wake – steps not tracked as cant find my dam fitbit.

Rest day today – 5 meals in

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[Hilly]

Flushing niacin can work very well.

Injectable l carnatine does wonders also IME as your already covering all basis with supplements. You can defo increase the heart care

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[Hilly]

What posing tutorials on YouTube – then practice practice practice.

Phoebe one of the TBJP athletes is a fantastic posing coach and has lots of content out I believe on her website and likely YouTube – check her instagram/links out –

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[Hilly]

Sot here for 7-10 days. Let your body adapt and then asses what weight has done alongside visuals and if need be make another small increase and go again

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[Hilly]

I fully agree with J here – move to a very controlled reverse now, focus on staying as lean as possible and be patient.

Then come back down in the same manor – patiently and you will end up leaner and bigger

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[Hilly]

agree with the above – COR meal first PWO

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