[Hilly]

Monday – Training day

Tendons felt a little bit better in general and in the gym but again I was cautious with exercises picked and rep ranges to help. Im in centre Parcs next week with Arilena so will only train twice that week and thus get 5 solid days rest so am hoping the really help.

Todays session was a mixed one due to missing back yesterday

Seated side lateral – 4 x 8-10
Seated DB rear delts -3 x 10-12
Overhand Pull downs – 4 x 8-10
1 arm lat focused row – 4 x 8-10
EZ cable Push downs – 4 x 12-15
1 arm cable curl – 4 x 12-15
1 arm Tricep PD – 4 x 10-12
Ez cable curl – 4 x 10-12

Abs – 4 x 15 leg raises.

Kept away from any pressing or anything that caused tendon pain as much as possible. They are defo feeling better post therapy work at weekend and I want to keep this up so they get better ASAP

Instagram name - Hillydoc. Www.physique-enhancement.co.uk | tb-jp.com/collections/clothing - The most anabolic clothing ever! |
tb-jp.com/collections/nutrition - highest quality supplements on the market.

[Hilly]

Fully agree With J here.

You have also only been running this split for 4 weeks and almost 2 weeks of that was off with illness. So I would take J advice and give it another 6 weeks to asses properly

Instagram name - Hillydoc. Www.physique-enhancement.co.uk | tb-jp.com/collections/clothing - The most anabolic clothing ever! |
tb-jp.com/collections/nutrition - highest quality supplements on the market.

[Hilly]

Fully agree with all above – I would defo be counting it as tricep and Chest work personally.

Instagram name - Hillydoc. Www.physique-enhancement.co.uk | tb-jp.com/collections/clothing - The most anabolic clothing ever! |
tb-jp.com/collections/nutrition - highest quality supplements on the market.

[Hilly]

I give these options to all my Bjj clients. There’s a long list and this is the short version. Not many people take the gut part seriously but a strong gut and immune system will help fight any of the nasty infections that can come with lots of time on the mats. Diet plays a huge role in recovery and performance so that needs to be spot on.

I would recommend getting your blood work done at some point (full panel). I’d recommend this once yearly.

When testosterone levels drop below 10 to 15mmol I’d strongly recommend trt for overall health and performance.

Strongly Recommended Supplements

https://www.tb-jp.com/collections/nutrition</font

Code: ryan10

Vit D plus k 5000iu daily
Omegas high quality 6 grams per day.
Collagen powder
magnesiumbisglycinate 1000mg per day minimum.

Vit C 2000mg per day

Recomended Supplements dependant on Blood Work:
Digestion if you have issues:
Inulin and pyslium husks (lypicol) 1st thing.
Digestion Pro by trainedJP

bonebroth

Liver support if enzymes are out on blood work:

Vital support

Cholesterol and blood pressure:
Love Heart byjp

Prolactin:

B6p5p 1 or 2 depending on bloods

Oestrogen Reduction:

Eostrogen block byjp

Cognitive Support:
Nicotine lozenger 3mg

IV Support:Glutathione when possible

During Training:
10g Essential amino acids
10g creatine

10g glutamine

Recommended Recovery Treatments

Deep tissue one to two times per month.

Ice baths as long as they don’t run you down more.
Sauna or Epson salt bath (one full bag) once per week.
Redlight therapy 10 to 20mins per day.
Stretching daily.

Yoga weekly or pilates

Peptides Advice:
During injury 6 to 8 weeks only

Tb500: 300mg per day: Add 2ml water with 10mg vial. 6 iu on insulin pin daily. Run trainedbyjp Cure-Coming and Omega Pro with it for their anti inflammatory response.

Alongside Tb500 run bpc 157:
2ml water into 5mg vial 10iu on insulin pin split into 5iu 2 x daily.

Fantastic post here –

Instagram name - Hillydoc. Www.physique-enhancement.co.uk | tb-jp.com/collections/clothing - The most anabolic clothing ever! |
tb-jp.com/collections/nutrition - highest quality supplements on the market.

[Hilly]

 

Instagram name - Hillydoc. Www.physique-enhancement.co.uk | tb-jp.com/collections/clothing - The most anabolic clothing ever! |
tb-jp.com/collections/nutrition - highest quality supplements on the market.

[Hilly]

How do you feel currently?
How is gym performance?
How are pumps in the gym?
How is BP.

If all is great then I wouldn’t be changing a thing

Instagram name - Hillydoc. Www.physique-enhancement.co.uk | tb-jp.com/collections/clothing - The most anabolic clothing ever! |
tb-jp.com/collections/nutrition - highest quality supplements on the market.

[Hilly]

It depends on what you were doing off season and what you are doing now.

If you are in a surplus in general I would be dropping down to more maintenance and looking to hold weight as best I can especially if moving through PCT

Instagram name - Hillydoc. Www.physique-enhancement.co.uk | tb-jp.com/collections/clothing - The most anabolic clothing ever! |
tb-jp.com/collections/nutrition - highest quality supplements on the market.

[Hilly]

Ive not used nor have I had clients use so cant help but maybe some others can

Instagram name - Hillydoc. Www.physique-enhancement.co.uk | tb-jp.com/collections/clothing - The most anabolic clothing ever! |
tb-jp.com/collections/nutrition - highest quality supplements on the market.

[Hilly]

EOD will defo be better IMO and you could go further and micro dose daily for even better hormone profile

Cheers mate. Any preference on rotating site with these compounds? Any sites these will not sit well in?

I usually pin in the evening, any benefit to when I pin particular sites? EG, pinning quads night before or after training legs etc[/quote]
As others have said sites are very personal preference.

I am great with ventro glute/quad/lats – Delts just never ever sit right for me but are great for most.

Any time of day IMO is fine just keep it as constant as possible. For me I do mine pre bed

Instagram name - Hillydoc. Www.physique-enhancement.co.uk | tb-jp.com/collections/clothing - The most anabolic clothing ever! |
tb-jp.com/collections/nutrition - highest quality supplements on the market.

[Hilly]

Sunday – Rest day and thus i have missed back this week so will train 2moro.

2 x 25 minute dog walks one

At a kids event with Arilena this afternoon 12-5pm

Woke up an still felt sore from massage yesterday so choose to rest instead of train this AM

5 meals in

Instagram name - Hillydoc. Www.physique-enhancement.co.uk | tb-jp.com/collections/clothing - The most anabolic clothing ever! |
tb-jp.com/collections/nutrition - highest quality supplements on the market.

[Hilly]

If i cant hack or leg press im squatting/smith squatting/Bulgarian squatting

Instagram name - Hillydoc. Www.physique-enhancement.co.uk | tb-jp.com/collections/clothing - The most anabolic clothing ever! |
tb-jp.com/collections/nutrition - highest quality supplements on the market.

[Hilly]

I woul drop down to twice per week until hunger comes back and then potentially move to Mon/Wed/Fri or EOD

Instagram name - Hillydoc. Www.physique-enhancement.co.uk | tb-jp.com/collections/clothing - The most anabolic clothing ever! |
tb-jp.com/collections/nutrition - highest quality supplements on the market.

[Hilly]

I see no reason to lower the Test.

If you want to advance the cycle 200mg mast E would be a good move to increase total load.

GH im with J and 4iu is what you want to make it worthwhile running. Even if its not every day and say 4iu pre gym I would prefer this over 2iu daily

Instagram name - Hillydoc. Www.physique-enhancement.co.uk | tb-jp.com/collections/clothing - The most anabolic clothing ever! |
tb-jp.com/collections/nutrition - highest quality supplements on the market.

[Hilly]

EOD will defo be better IMO and you could go further and micro dose daily for even better hormone profile

Instagram name - Hillydoc. Www.physique-enhancement.co.uk | tb-jp.com/collections/clothing - The most anabolic clothing ever! |
tb-jp.com/collections/nutrition - highest quality supplements on the market.

[Hilly]

TRT is IMO the best option here – you can control your hormones to keep you in the most optimal place and avoid any crash.

Instagram name - Hillydoc. Www.physique-enhancement.co.uk | tb-jp.com/collections/clothing - The most anabolic clothing ever! |
tb-jp.com/collections/nutrition - highest quality supplements on the market.