[Hilly]

thurs – Rest day today as i am training with a client 2moro – TBH i may keep it like this to as i am always pretty spent after legs and sleep is never great.

It was however a little better last night – Dream sleep plus some melatonin gummies but I then felt groggy all morning which is annoying.

all meals in

Work all done and then started sorting the house upstairs out to move Arilena bedroom from back of house to front.

Out for foo tonight for a mates birthday

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[Hilly]

I see no need for adductor twice and I see no need for all the intensifiers unless you are used to this volume and layout and are at a position were you need it which I extremely doubt.

I would go

Legs –
Seated ham curls – 2 x 8-12 failure sets
Quads extensions – x above
Leg press – 1 x 8-12 and 1 back off x 20 reps
Squats/front squats/hack squats – pyramid up to an all out failure set of 8 that totally ruins your life – then ever week make sure that goes up in reps until you get to 20 reps – then add the weight and go again
Seated ham – 2 x 8-12 failure sets

Job done – I really think you want to rinse something simple and straight forward as much as possible – if at some point you feel you want to add a little more volume then pick a ham exercise and a quad exercise and add a drop set to that. –

Posterior

Adductor – 1 x RP I can get with
RDL – 1 x 6-8F, 1 x 12-15F
Stand ham curls – 2 x 8-12F
Pull down – 2 x 8-12F
Upper back row – 1 x RP
1 arm lat focused PD – 2 x 8-12F
1 arm row – 1 x 10-12F

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[Hilly]

I would look at it like this.

The best is always what you feel most in the muscle and that you can progress on and enjoy doing.

Only you can figure this out Tobi

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[Hilly]

I very much doubt your test is not test as its showing a read of 899 NG

How long has it been since you stopped the HCG and clomid? Is the test literally all you are running.

what is your body composition like –

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[Hilly]

if you want something basic then keep it super basic – this is far from it and way to cookie cutter guess work.

Simply answer is get fat free – get totally diced – cut your water in half the day before and keep all food as is.

then rock on stage.

What you really should be doing is testing this as you go.

so run mock show day runs at a weekend once in shape.

I do this with clients at 4 weeks out and 2 weeks out in general. Show day is sunday – so we maybe load Fri, reduce food sat and just reduce fluid Sat – See how the look is – is it better.

However then I have alot of experience and knowledge to draw for to know if it worked, if it didnt and how to better it or prevent the issues caused. If you dont these can be of no use.

Which bring me back to the first point – just get diced and rock in and you will fair very well indeed

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[Hilly]

sleep was poor again – had to get up with Arilena around midnight and move her bed again as she woke to warm –

Then up at 5:15 with her. Had to wash the bed sheets first thing as she had had an accident during the night and then bath her again and get her sorted for Nursery so day has been behind since before it started.

However all meals in.
Cardio was done after Arilena was dropped at nursery.

Great leg session – lost a little strength here and there due to not hitting legs properly n almost 3 weeks however also made some progress on main movements so very happy here.

Legs

Warm up – walking lunges

Seated ham curl – x 8, x 11F up 1 rep
Extensions – x 8, x 8, x 7F down 4 reps
Smith squats – x 8, x 8, x 9 – up 2 reps
1 leg hip press – x 8, x 11F – up 1 rep
1 leg ham curls – x 8, x 12F – up 2 reps
Glute bridge – just adding these in – x 8, x 12F

so a total of 12 working sets, as the sets of 8 are reasonably hard and then just 6 failure sets – this approach continues to work well – there are other warm up sets outside of work but its this I am tracking.

Legs are ruined now – chugging water in and been to spa just for jacuzzi to see if heat helps reduce the cramping I keep getting.

slight increase in carbs today but noting major – will asses weight friday and then make a food bump

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[Hilly]

Tuesday – Rest day – no cardio as Arilena was up again. -I am going to have to go through the ball ache of moving her room to the front of the house as the rear is south facing and its just 2 warm in her room – its hitting 26 degrees every night and it must be this causing her to wake disturbed bless her.

As when I move her into 1 of the other front bedrooms she sleeps fine.

Busy day – out on the scoot with her this morning, then a soft play/trampoline park, then snack and baking shopping lol – we then made cakes and played in the garden.

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[Hilly]

i have only heard of 1 Raw Pharma – as above it comes in 20ml bottles

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[Hilly]

It certainly won’t bring it back to were it was

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[Hilly]

Thank you Hilly.

Would pinning daily help? I’m now pinning eod.

it will help- how much you won’t know until you try and retest

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[Hilly]

Monday – another far from ideal night sleep with Arilena which was not what I needed after sunday but thats life.

She was up at 2am and then 5am but did go back off till 7:30 however this then meant my day started late.

work done this morning – Trained arms/delts/chest – Decent enough session.

Cable Y raises – x 15, x 10, x 8F, x 12F with 2 drop sets

Rope curls to forehead SS with Rope PD – 4 x 10-15 reps – my usual activation/warm up exercise – last set to failure
1 arm DB preacher curl – x 8, x 9F, x 14F
1 arm rope PD – x 8, x 10F, x 15F
EZ cable curl – x10, x 10, x 9F
Ez bar PD – x 10, x 10, x 7F

Seated chest press – x 8, x 8, x 9F with 2 rest paused sets hitting failure – 5/2
Pec dec – x 15F, x 12F

Volume still very low – From next week food goes up and volume will go up a little as we go.

Drug changes – Recent bloods with increased test shows E2 at 260 – so this needs to come down as right hip a touch puffy and felt watery

So we go
450mg test still
300mg EQ
300mg mast
150mg DHB –
1200mg total

Sd going in for the next 4 weeks only – 4 x a week pre gym – 20mg

Going to monitor things this week with baseline food and then from Friday will start slowly climbing up as we head into this long extended lean growth phase – very slow and steady increases as we are in no rush and holding condition and sensitivity is one of the key focuses

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[Hilly]

I always suggest starting from a lean base and then working up slowly to these numbers and not just jumping straight in.

So base your initial move on were your end of cut kcal/macros are and week by week if the scale doesn’t move start working up to these numbers – judge changes based on body comp, strength progress and how you feel

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[Hilly]

i usually give it 10-14 days before I make a second increase in kcal

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[Hilly]

Hi tobi –

i would defo be looking at a total gain of around 4lb per month.

I would work your protein up to 1.25g per lb of bodyweight if its not there already.

I would make sure fats were around 60-80g per day and if not work them up to this and base this on how you feel and how digestion is.

I would then taper carbs up as needed

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[Hilly]

I would use the supplements I recommended over these options

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