[Hilly]

Friday – 215.5lb –

Woke up feeling a little rough as per from legs but sleep was defo better than usual so happy here.

Cardio – 20 minute very high incline walking.

Very very busy work day today – I worked 6 till 1:30 -went out for an hour and then have worked 3 till now. Another hour before bed and thats me done for the day thankfully – Fridays are always like this and its not a bad thing. Its mainly higher level clients that are either in prep or off season so its a very enjoyable days work.

No training as its a rest day –

All meals in –

onwards we go

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[Hilly]

I would be focusing a little more nutriton around those weaker parts yes.

However in reality for most if something is weaker its mainly down to how they are training it and I would be focusing on this above all else first

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[Hilly]

Can you just confirm when you say a volume phase do you man growth phase?

What I would do is diet down to a pretty lean base and then just slowly increase food and look to gain no more than 2-4lb per month if you find you accumulate fat quickly – take your time and be patient. If you need to run a mini pull back every 10-12 weeks but I dont like to judge these by time and base it off body composition.

Track those areas you mention closely – either visually or with body fat callipers and once the start getting in your opinion to high then immediately pull back for a few weeks

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[Hilly]

It looks to me like the first cycle worked very well indeed. If you felt great on just the 500mg test with no real bad sides etc and kept all that tissue then I would be just repeating the same cycle TBH

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[Hilly]

Weight held 215lb – look is still very lean

Cardio – just 20 minutes on wake.

Upped all rice portions to 250g – and increased PWO carbs to 60g.

Then last meal is a free from pizza and TBJP vegan whey – im hoping having this helps me sleep post legs lol

Training was very good.

Lay ham curls – x 8, x 12F with a drop set – up in reps and additional volume from the drop set
Extensions – x 8, x 8, x 13F – up in reps –
Smith squat – x 8, x 8, x 9F – up 1 rep. – I noticed my heals lifting up in this work set so I stayed here and did another 3 slightly lighter work sets focusing on form – these felt great and really fried the legs as a whole.
Hip press – I missed this out to do the additional sets on the smith squat
1 leg ham curl – x 8, x 13F – up in reps
Glute drive – x 8, x 13F – up in reps

great workout – was totally fried by end of it, No real niggles and lower back held up well again from the squats so happy here.

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[Hilly]

So i would defo pull kcal to 2500

I would keep protein 225g personally or a little higher

Make sure to utilise output and cardio before more food drops

Defo reduce volume as you go to try and maintain strength as best as you can.

Im not one to over focus on less caffeine personally but if you feel that will help then do so. For me as my diets progress I find caffeine a big help as long as its not later in the day –

Hey thanks to all!

So basically you all agreed on mostly things. Peter, you said to reduce volume. Would you do it from the start? Like how much? For example my chest has 6 – 7 sets a week. if I would just do the top set on each exercise that would be a reduction to 4 sets per week. That would be an amount that would possibly lead to gains outside of a deficit.

The others If I understand right would pull a reduced volume to later on. My thoughts where if I reduce it right from the start it could be easier to maintain strength.

I know that some loss in strength can be due to changed leverages and are no real indicator of muscle (strength) loss. Less fat on the chest means more way for the barbell and so on. So as I do worry a bit it’s not a thing that weakens me. I just give my best on each set. I personally think that over 15% bf there could be slight strength and size gains (if not too advanced).

I totally get you on the overanalization thing. I looks like I do. I can assure I don’t. I just like to talk to and hear opinions of people who walked the walk.

On the caffein use: I would use it strategically. Most before training (if not too late in the day). Maybe a bit in the morning. Just to use its benefits and cut out the bad things as much as possible.

[/quote]
I would lower volume based on how performance was – as long it as it hold well or progresses then leave as is.

Once you start feeling as if recovery is taking a hit or you see a performance drop then I would remove back off sets – this is were we cant advise you and you need to go by how you feel and what you see in the gym.

I would not normally do it from the start no

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[Hilly]

2iu for aiding in fat loss or recovery benefits.

4iu IMO for adding fullness to the look and better potential at aiding on muscle building.

For me its actually more about long term use and using it for longer periods of time to get the most out of it over actual higher dosing on a base level.

However anecdotally most would say you want 4iu daily

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[Hilly]

Google it bud – loads of clear examples on there. Its were I have always advised clients to look and were I got info myself

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[Hilly]

Wed – weight 215lb- so dipped annoyingly – food needs to be bumped up again –

Feel a little better today – Still far from 100% tho – I have rang the hospital 3 Times but not heard back from them yet.

bloods back – E2 is now 120 so a much better spot than the 270 is was at before and I can now bump test up – annoyingly medic heck seem to only want to say over 52 for test read in both last 2 hormone checks for some reason so I cant gauge this how I wanted to but well just rock with more test lol.

Test base will go in at 75mg 3 x a week taking total test to 650mg or so – Eq still at 300mg, mast still at 300mg and DHB still at 200mg.

Lantus is going in from Friday – 10iu meal 1 – im going to be cautious with this as im still getting some BG drops here and there as always – I may just run this 3 days a week when I dont have Arilena and have more time to myself to control eating times etc.

Cardio done today

Trained delts/chest –

Y raises – x 8, x 9F, x 13F – up 1 rep here.
Cable read delts – x 8, x 9F, x 16F – up 1 rep here
Seated DB lateral raise – x 8, x 10F, x 14F – up 1 rep in back off set only – I am going to stick with the work set here for a bit and focus on making reps better and better.
Seated DB front raise – x 8, x 12f, up 2 reps here – then back off to doing both DB at same time x 11F – think im going to make both sets like this as currently he weight is getting heavy in work sets and its taxing the tendons.
DB lateral drop set for metabolic work

Pec dec – x 8, x 14f, x 12F – up in reps here
Seated chest press – x 8, x 11F, x 14F – up in reps here
Dips – x 8, x 14F, x 12F – up in reps here.

calfs – to press – x 8, x 13F, x 11F – up 1 rep here

Abs – hang leg raises – 3 x 12-15 reps

No PWO cardio done as had to get home

Legs 2moro and im going to eat up a bit for it and have a higher day –

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[Hilly]

We would need much more info than this.

Are these reactions happening on training or rest days
Anything changed at all since these have been happening?
what drugs are you taking if any?

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[Hilly]

To add – I dont think over analysing things like that should be a concern at all to get down to 12% bodyfat

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[Hilly]

So i would defo pull kcal to 2500
I would keep protein 225g personally or a little higher
Make sure to utilise output and cardio before more food drops
Defo reduce volume as you go to try and maintain strength as best as you can.

Im not one to over focus on less caffeine personally but if you feel that will help then do so. For me as my diets progress I find caffeine a big help as long as its not later in the day –

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[Hilly]

Defo – thats a huge chunk of EQ – I find 300mg tends to cover most on up to 500mg testosterone and 450-600mg up to 900mg – obviously person depending but I would never ever have EQ higher

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[Hilly]

Tuesday. -No weight taken or cardio.

I still feel terrible – I am going to ring eye department in morning and explain how it is still red and swollen and how I feel to see if they can get me a sooner appointent.

all meals in today.

Had plans to take Arilena to light water valley with some friends and there kids so today has been a fantastic but tiring day chasing kids around there and carrying kids on my shoulders.

TBF it was a great distraction from how bad I feel but im suffering now a little.

Going to move training around and hit delts/chest 2moro and hold off for legs until thurs – hoping I feel better

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[Hilly]

Monday – weight 217lb – holding here.

No cardio done and I have felt very off and not 100% at all most of the day – this left eye is still swollen as it has been for a while and seems to be getting worse. Im adamant this is why I have been feeling off for a while.

The appointment with the hospital is still not for another 4 weeks and I may need to go to urgent care as It looks to be getting worse not better and I constantly feel run down – its defo still infected as its itchy and swollen.

trained arms but was a very short workout as I just didnt feel good at all.

Rope curl to forehead SS with Rope PD – 4 x 12-15 reps
EZ cable curl – x 8, x 8, x 9F with 2 drop sets
EZ cable tricep extensions 0- x 8, x 8 x9F with 2 drop sets
1 arm cable curl – x 8, x 8, x 12F with 1 drop set
1 arm Tr PD c- x 8, x 8, x 6F with 2 drop sets

Abs and I left and came home to nap – then part with Arilena before falling asleep in bed with her and only waking at 11 tonight which is very annoying as ive now got work to do FFS

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