[Hilly]

Sat – Rest day

Up early for check ins and to check in Clients in person. I had a guy in classic and female in figure so both parts off the show.

landed home at 6:30 and straight to do a small food shop before home and back to work.

At a Wedding 2moro so getting ahead of the game with plans for clients who competed today.

2 x 2nd places which was good but I really thought the figure girl would of won so we need to re asses a little here

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[Hilly]

Friday – very busy day indeed

up to work at 4:15 until 11:45
Off to Arilena school fair till 3pm when it finished.
then off to Rotherham to link with clients competing in the MK classic today.

managed a little leg session in Kuba UF – never ceases to amaze me just how much good kit is in there.

Seated ham curls – 4 x 8-12 – last one to failure
Extensions – 4 x 8-12 – last one to failure
Hip press – 4 x 6-10 – last one to failure
1 leg ham curl -3 x 10-12 – last one to failure

No arms as I wanted to rest tendons

5 meals in

steps – 15k

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[Hilly]

main points for me,.

patience with food increases
Keep to foods that digest well only.
keep some fasted cardio in and keep steps up

be very mindful of off plan eating and again keep this clean and food that digest well, you can fuck a whole growth phase through simple picking the wrong foods

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[Hilly]

24 hours of travel should be no issues. Just pack meals

holiday may be an issue depending on flight length and how you behave.

Remember these things only become problematic if you dont plan right and you eat badly -if you plan well and eat /hydrate well all will be fine

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[Hilly]

I think you could go round and round in circles arguing both cased and if you want as you have make it very very complex.

There are a few obvious things for me based on doing this for 20 years.

most of the Big Big guys I know have ran very very extended cycles and just kept changing drugs etc etc but it was never a permanent cycle and all came down to a cruise at some point.

almost every top pro I have ever spoke cycles on and off over time.

if your blood work is good, your making progress then it makes no sense to end a cycle just because you said it would be 16 weeks
If your blood work is bad and your not making progress it is stupid to stay on cycle.

its as simple as that for me and ever evolving.

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[Hilly]

Fully agree with the gents above.

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[Hilly]

Your weight is down unless im reading this wrong and as your in a gaining phase the obvious answer would be your definitely not eating enough.

However the caveat to this would be if you are looking much more muscular overall with improved body composition as this would indicate you have been able to drive a recomposition effect which may be a good move based on starting point etc

If not then you defo need imo a 2-300kcal bump

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[Hilly]

Thursday – training day

meals in – 6

steps – 14k

training was done in lloyds and was a decent session.

1 arm cable laterals – x 8, x 12F, x 11F, x 6F
Rope front raises – x 15F, x 10F, x8f

smith bent over rows – x 6, x 6, x 9f, x 6F
1 arm HS pull down – x 8, x 11F, x 8F
cable upper back row – x 13F with 1 rest phase set

pec dec – x 15f, x 13F, x 10F, x 8F – just did 4 sets here as that left pec was again feeling dodgy

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[Hilly]

You’ll struggle a little here.

There are not many places I trust these days.

Look for legit lab reports.

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[Hilly]

Have you got high E2 sides ? Any issues at all ?

If not is leave all as is.

How are you jabbing the 280 test ? Daily ? If not move to daily

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[Hilly]

If you feel terrible and it’s effecting your day defo split it

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[Hilly]

If it’s just a general 1 x refeed day I keep all as is.

If we are in prep and looking to rest / refresh over 2-3 days I will pull Clen

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[Hilly]

Wednesday- rest day

Steps – 12k

Meals in – 5

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[Hilly]

Tuesday –

5 meals in

Steps 12k

training day Arms / legs – Tendons sore

Preacher machine – x 10, x10, x10, x 9F, x 6f
1 arm preacher – x 12f, x 10f
1 arm tricep PD – x 12, x12, x 11f, x 6f, x 13f
Db hammer curls – x 15f, x 8f

Seated ham curls – x8, x 12f, x6f
Extensions- x 11f, x 9f
Squat Machine – x6, x6, x 11f

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[Hilly]

Monday – no idea why these have not loaded up.

Steps – 15k

6 meals in

Trained delts / chest / back. Decent session but I defo felt the ongoing tendinitis issue

Standing lateral machine – x 13f, x 9f, x 6f
Shoulder press son- 3 x 10. Nothing to true failure

Seated chest press – x 8, x 8, x 12f, x 7f with a drop set
Pec Dec – 4 x 12 – last one true failure

Overhand pull down – x8, x8, x 9F, x6f
Chest supported row – x 6, x 10f, x7f
V grip cable row – x 13f with a drop set.

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