[Hilly]

I’m pretty sure the education content covers all you need to know.

You feel there is an overwhelming amount of knowledge to aquire !!

What do you mean by this statement ? I’m not sure I understand

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[Hilly]

you can draw the same oil into the same syringe no bother mate. Simply put the pin into bottle A and pull out say 0.5ml and then remove. Insert it then into Bottle A and pull out 0.5ml.

peptides – I would be using a needle and syringe to draw up what I needed and then back loading a weeks worth

Let’s say I’m going to draw 0.4 ml of Test, 0.1 ml of EQ, and 0.4 ml of Mast into the same syringe. I insert the needle into the Test vial first and draw 0.4 ml, then into the EQ vial and draw 0.1 ml; do I then insert it into the Mast vial to draw the 0.4 ml? Do I need to draw air into the syringe first? Sorry for the stupid question.[/quote]
I don’t think so bud but I’m not 100% sure what you mean. It’s a very simple thing this so maybe over thinking is causing confusion

Needle in n draw out
Repeat

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[Hilly]

Monday – rest day n travel with kids

10-12k steps

5 meals in

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[Hilly]

Poor sleep weakens the immune system, so aim for at least 7 hours of quality sleep each night.
Chronic stress suppresses immunity, so manage your stress levels.
Eat a nutrient rich diet. Include adequate quality protein, colourful fruit/veg and healthy fats.
Dehydration makes you more vulnerable to infections and can delay recovery, so keep well hydrated each day.
Wash your hands regularly and keep on top of personal hygiene, especially after being in public places.
Avoid sharing personal items like cups, towels, water bottles, pens etc.
Keep your environment clean. Wipe down phones, keyboards, door handles, wash bedding regularly and keep any gym accessory equipment clean.
Get fresh air daily and keep your house well ventilated to prevent viruses circulating.
Exercise, but don’t overtrain or neglect recovery time.
Reduce alcohol intake, as alcohol temporarily suppresses immune function and disrupts sleep.
Blood test for any specific nutrient deficiencies. Low iron, B12, folate or vitamin D for example can make you more susceptible to illness.

Fantastic post here

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[Hilly]

I would use 25mg initially and take it 90 minutes pre training as you say once you start to see performance drop off.

Kuba claims 3/4 hours pre workout is a more appropriate timing for orals. I, like you, would lean closer to 90 mins, but I wonder what your thoughts are on Kuba’s theory.

[/quote]
I can see an argument for and a logical one, However when ive tried to get clients to do this they tend to forget including myself and I without a doubt feel a benefit from taking them 90 minutes pre.

I am also wanting them to remain active post workout for a good duration and not totally focused on just the peri workout period.

I think as with most its one of those – go with what you feel works the best and makes the most sense to you 🙂

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[Hilly]

I would use 25mg initially and take it 90 minutes pre training as you say once you start to see performance drop off.

should i take it on rest days ?[/quote]
that mate is completely up to you.

in the off season and most of prep I prefer orals just on training days unless its for specific reasons

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[Hilly]

you can draw the same oil into the same syringe no bother mate. Simply put the pin into bottle A and pull out say 0.5ml and then remove. Insert it then into Bottle A and pull out 0.5ml.

peptides – I would be using a needle and syringe to draw up what I needed and then back loading a weeks worth

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[Hilly]

Sunday – Rest day spent working and packing as we go away with the kids 2moro for a week.

Training will be reduced to 2-3 days.
Meals – will be help at 5 per day

Steps – 12-15k easy with the kids

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[Hilly]

Volume looks fine
Exercise selection is always based on what you connect best with and were your priority is so im presuming you have done this.

its now all about running it and assessing as you go like the team says

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[Hilly]

What are you looking to get from the L carnatine bud?

500mg IMo is sufficient both for fat loss and energy boost in the gym
Im always
30-45 minutes pre

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[Hilly]

I would use 25mg initially and take it 90 minutes pre training as you say once you start to see performance drop off.

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[Hilly]

Saturday – training day

5 meals in
steps 12k

trained arms – Decent session

Rope PD – 4 x 10-12 – last one only to failure plus partials
EZ bar cable curl – 4 x 10-12 – last one to failure
Tricep extension machine – 4 x 10-12 – last one to failure
preacher machine – 4 x 8-10 – last one to failure
1 arm cable PD – 3 x 8-10 – last 1 to failure
1 arm machine curl -3 x 10-12 – last one to failure plus partials
DB hammer curls – 2 x 12-15 – both to failure

funky feel in my left bicep – off to physio 2moro so will get him to look at it.

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[Hilly]

Friday – training day – back

6 meals will go in

steps – 12k

Trained with a client in UF durham

Overhand HS pull down – x 8, x 8, 12F
chest supported row – x 8, x 8, x 6F
Seated upper back row – x 10, x 10, x 8F
V grip cable row – x 15f, x 12F
1 arm cable row – 2 x 15
1 arm HS PD – 2 x 8 – super strict form here.

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[Hilly]

<pre data-placeholder="Traducción" role="text" tabindex="-1" data-ved="2ahUKEwig19mY4Y2WAxXbR6QEHeMCCkkQ3ewLegQIDBAY" aria-label="Texto traducido: Thanks for the replies.

I want to maximize recovery since I struggle to get a full 7 hours of sleep.

I plan to follow this routine:

Push-Pull-Rest-Legs-Rest-Upper-Rest.

My priority areas are chest and lateral delts, so I plan to gradually increase the volume for these muscle groups—moving to 6, 7, and then 8 sets per session—while keeping the rest at maintenance.

What do you think?

I’ve been doing a different split for the past six months; should I stick with the same exercises to avoid losing adaptations, or could I swap them for others that maintain the same movement patterns?”>Thanks for the replies.

I want to maximize recovery since I struggle to get a full 7 hours of sleep.

I plan to follow this routine:

Push-Pull-Rest-Legs-Rest-Upper-Rest.

My priority areas are chest and lateral delts, so I plan to gradually increase the volume for these muscle groups—moving to 6, 7, and then 8 sets per session—while keeping the rest at maintenance.

What do you think?

I’ve been doing a different split for the past six months; should I stick with the same exercises to avoid losing adaptations, or could I swap them for others that maintain the same movement patterns?

Sounds sensible to me.

I would run the same exercise until progress stopped and then switch out for similar

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[Hilly]

Digestion is key

Sourdough is only great if from bakery , supermarket it’s same shit has about 50 stuff added

Breads bread my friend

Digestion good ? Don’t change it

Bad ? Change it

As anything really

Fully agree

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