[Hilly]

Wednesday – Cardio done on wake – slight bump in food today with it being leg day but increased post gym as per previous discussion.

legs was a very good session indeed –

Seated ham curl – x 8, x 9F

Extensions – x 10, x 8, x 14F – strength up here.

1 leg leg press – x 8, x 10F

Hip press – x 15F – undershot the weight – x 7F

Lay ham curls – x 8, x 8, x 12F

12 sets total – pump was insane – Strength was good and felt good after – I feel like I am not doing enough in the gym if I am honest as I dont feel like ive truly been hit by a bus – However my legs seem to be bigger than ever based on how they look and how clothes fit and recovery is good as is strength considering the deficit and cardio so onwards we go

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[Hilly]

Tuesday – Cardio done

day with Arilena – Dance class, painting, soft play – chasing her round the house.

all meals in

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[Hilly]

This all looks fine to me and is very similar to what I have clients do in similar situations. I personally would keep the GH in pre bed and not change this.

I would also look to utilise TBJP Join in from here and keep this in for the next 6-10 months –

That dose of BPC is Imo sufficient form this period onwards –

Just be super careful with training and rehab as per guidelines from surgeon.

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[Hilly]

Monday – No cardio done as Arilena was ups super early.

All meals in.

Trained arms –

Rope hammer curls Ss with Rope PD – 4 x 12-15 0 – last set to failure

Cable EZ curls – x 8, x 8, x12F
OH Ez bar extensions – x 12, x 8, x 9F

Standing DB curls – x 8, x 8, x 9F
Crucifix PD – x 8, x 8, x 10F

Dual cable curls – x 12, x 10F
V grip PD – x 10, x 9F

10 minutes on stairs
Abs –

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[Hilly]

MPS max will work just as well in a diet phase as a growth phase as it will help muscle recovery and to hold onto your muscle while in a deficit

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[Hilly]

I find if i hold my breath as i enter the sauna I can prevent sweating for up to 10 minutes – I would work on this technique to improve your sweat resistance

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[Hilly]

Sunday. -No cardio done as was hung over and travelling back from Manchester – food down as expected. Had a great night but a sharp reminder why I dont drink much these days lol

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[Hilly]

Sat 0 had to train early today as travelling to manc so things a little different

Cardio 5am as per

Trained back with 2 clients at 8am –

then work and train to manchester.

Training

Cable pull over 0- x 15, x 12, x 10, x x9F

Overhand HS pull down – x 8, x 12F

Chest supported T bar – x 6, x 6F with a drop set of 7 reps to failure

Seated cable upper back row – x 8, x 8, x 12F

Job done – very low volume due to time restraints and working on clients form/activation but it is what it is

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[Hilly]

Switching it around will sure help pull some water down if that is the issue. However over time you are simply going to get softer as you grow and ultimately there is no stopping that.

Its either accepting it, or pulling back and then going again

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[Hilly]

Friday. -weight 216.5lb – up a little from increase in food earlier in the week and the drug adaptions – Gh has now gone up to 7.5iu daily a mix of Pharma and generics.

Cardio done – 35 minutes with weight vest on incline treadmill.

All meals in

Trained Delts today.

Seated Db laterals – x 8, x 7F, x 15F
Seated 1 arm Db front raise – x10, x 8, x 12F
1 arm cable laterals – x 8, x 11F
Seated rope rear delt – x 8, x 15F, x 12F

abs

10 minutes on stairs.

Early morning back session 2moro before I work and then travel to Manchester for a business/social meeting and evening meal which will be nice

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[Hilly]

Are you eating meals 2/3 cold or warm – it sounds like the fact your prepping them in advance to me is the issue and it may be the starch occurring while kept cool that is causing the issue

So my first move would be to go back to making these the day before and see if this rectifies the issue.

If not I would look to add in TBJP digest pro with first and last meal or if not amiable 250mg betain HCL with 2-3 meals per day

yes i eat meals 2 and 3 cold, couple hours after i take them out of the fridge most of the time

[/quote]
Rice that has been left to go cold and then eaten cold tends to cause alot of people digestion issues – more so if it has been frozen IME

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[Hilly]

IME having E2 in range is better for cutting however it is not vital at all – BUT you must gauge this on progress and how the fat is coming off.

Your feeling great from the info provided – Are you getting leaner then if so dont worry about it. If your finding fat loss seems to eb stubborn, holding water then I would look to bring it down yes.

i would prefer adding some primo at 150mg per week but if not avail be then try the mast at 200mg per week IMO

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[Hilly]

If I felt ok , blood pressure was fine , libido and well being fine, I would do nothing at all

Personally

x2

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[Hilly]

Is it working for you in terms of good recovery, you’re seeing progression in your sessions, progression in your physique, and you enjoy it?

x2 – it certainly not something I would do but if its working and your enjoying it then keep going

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[Hilly]

Thurs – fasted cardio with weight vest done.

all meals in

Trained delts/chest

Y raise – x 8, x 12F, x 9F, x 16F
Incline chest press – x 8, x 12F with 2 drop sets
pec dec – x 8, x 15F
Seated chest press – x 8, x 9F with 2 drop sets
Chest focused dips – x 20, x 15F, x 13F

little more volume here as I need more chest and the way I train it means I can put more through it to a point. As its not as demanding IMO.

Then played badminton tonight for 45 minutes which was hard work but very enjoyable.

im going to train delts 2moro – forgot im away sat so wont get to train Sunday so will do 2moro

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