[Hilly]

the real key to splits Imo is finding one that you enjoy the most firstly and then running with that and assessing response.

If you have always done a bro split then I would suggest trying an U/L split and taking your information from the videos on here.

Train just 4 days per week or 2 days on 1 off repeat and asses recovery and progress over 8-12 weeks.

Did you enjoy it
how was strength progression
What happened visually.

Asses all of this and see if your going to run with it again or look to try maybe PPL or something else.

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[Hilly]

if tou intend to stay on TRT then I would be wanting to run both HCG and HMG for the duration until conception is achieved.

Look at it this way simply.

When you are shut down your body is not working to produce sperm or is working very very slowly – you NEED these drugs to stimulate the right areas to force the body to work in those areas to produce sperm.

if you start them for 6 weeks and then stop all that happens is the body works better for 6 weeks and then reverts back to were it was.

Hopefully this makes sense 🙂

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[Hilly]

I would just run the single first and asses progress and recovery – you can then likely create a second based on that – As even using similar exercises you could always change the order of things to put more focus on different areas.

For example n your lower A – you could create a lower B and simply put lying leg curl after biceps – then extensions if you need it for knee health or leave till later if not – then do front squats or a Bulgarian squat if kit is limited.

lots of options bud.

Same with Upper – Start with a Db press or if arms are a focus start with some arm work – or if back is a focus start with back. As per all explanations on the site the idea here is to prioritise areas you feel you need or want more focus on or simply rotate between sessions focus so all gets hit equally.

Triceps – would depend on your recovery and what you want to do. For myself after all that pressing elbows wouldn’t take another compound however I have some clients that can and do another compound there for triceps – however in the second Upper session it may just be 2 isolations movements – please see my initial point in regards to how you spread volume etc

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[Hilly]

thurs – Cardio – 30 mins – Steps 10k plus

6 meals in –

Trained delts/tri/chest – No biceps as tendon I hurt monday still pretty dam sore.

Doubled my dose TBJP Curcumin this week and join in.

1 arm cable laterals – x 8, x 7F, x 12F
Rope front raises – x 10, x 10, x 9F
Standing perfect form laterals – x 9f, x 13F, x 16F – started heavier and went lighter each set
Rope PD – x 10, x 10, x 9F
Tri extension machine – x 8, x 8, x 10F
1 arm PD – x 15f, x 9f
Chest focused dips – x 8, x 8, x 6F, x 13F
Incline chest press -x 8, x 8, x6F

10 minutes PWO on stairs

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[Hilly]

I would suggest seeing a chiropractor and assessing your mechanics to see if there is an issue here – tightness some were

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[Hilly]

Im a big fan when using the right one such as TBJP Insure – Can make a big different in how people utilise carbs IME with clients and myself

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[Hilly]

I also agree with the ladies above – Trained Bikini i feel she would suit most but you could do trained bikini first show and get feedback to potentially change for second based off what judges say

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[Hilly]

I fully agree with Kuba here.

i would have no issues moving up to 4iu from are you are at now or concerns

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[Hilly]

for me if you ran 400mg test first cycle and have repeated this the second time i would be inclined to add in 150-200mg primo/mast and run this cycle for another 6 weeeks.

Seems like you are doing everything right and being patient overall – adding a little more for the last 6 weeks is only going to help you push on and add a little more tissue.

i would then run bloods at the end of cycle to see we’re this mixture of drugs puts your hormones and health markers for future info in terms of cycle design

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[Hilly]

Wed – No cardio done. Out early to go feed ducks with Arilena and then for breakfast before she went back to her mums and school.

Worked most of the day.

Trained legs late in a local gym. Decent session.

Extensions – x 8, x 8, x 6F
seated ham curls – x 8, x 8, x 4F with drop set
Leg press – x 8, x 8, x 7F – BO x 18f
smith squat 3 x 8 – terrible smith so didnt go heavy here.
Lay ham curl – x 8, x 8, x 6F
Adductor – x 12, x 10f

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[Hilly]

Some clients from 12-14 weeks out

Others 6-8

Some don’t use. You have to asses how you feel on the drug n what your looking for in terms of its use

what are the differences in people who need it 12-14 weeks out to 6-8? [/quote]
How they react
What sides they experience
How much work needs to be done

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[Hilly]

tuesday- no cardio – no training

Swimming / tennis / soft play with Arilena

Tuesday-in today

• This reply was modified 1 year, 5 months ago by  Hilly.

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[Hilly]

Great weekend with clients competing in Aberdeen – both clients were in the same class and were joint second so called out together to run through poses. Cant imagine that ever happens for a coach so was great to see

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[Hilly]

Monday – Cardio done 25 minutes
6 meals in today.

Trained upper session and this seemed to have been a bad idea after a far from ideal weekend – Tweaked my elbow tendon and trap FFS – have also had a banging headache all day.

However managed to train back/delts/triceps – had to scrap biceps and chest due to tendon.

overhand pull down – x 8, x8, x 8, x 6F
1 arm row – x 6, x 6, x 6, x 5F – This caused tendon issue
Seated side laterals – x 8, x 8, x 8, x F
Cable front raise – x 10, x10, x 8F
Tricep extension machine – x 8, x 8, x 8, x 5F with 2 drop sets
Rope PD – x 12, x 12, x 10F

Called it there – not what I wanted at all but it is what it is

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[Hilly]

As J says its very person depending.

for me i always use coconut oil – 5-10g with myself and clients unless they eat further away and then would be 5-10g fat from another source. I do tend to have some fat source in most meals for clients outside of PWO but there are some that simply feel better and perform better with none.

You also need to take digestion and glucose response into it. If I am using COR and in a diet then I must use a nut butter to slow the gastric emptying down or I hypo and I have to eat within 60-90 minutes on training.

if im using rice or potato then its not needed

I tried and i added extra 20g of dark chocolate 95% and trained after 1 hour and felt pretty good or even better[/quote]
There ya go then 😎

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