[Hilly]

yeh I would not say your to lean – just keep fat loss gradual and just refers if and when needed based on performance and look.

better to be ready early and run some trial run peaks

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[Hilly]

Monday -No cardio done again due to Arilena being up super early – however I have been on my feet and in the pool literally non stop since 12 lunch so output is very high

Trained today to so will get 4 sessions in this week – limited kit but we got it done.

Cable y raise – x 10, x 10, x 9F, x 15F

1 arm cable laterals – x 8, x 8, x 9F, x 8f

Rope front raises – x 10, x 10F, x 16F

Superset – rope cable curl to rope PD – 4 x 10-15 reps – non to total failure

Dual handle cable curl – x 8, x 10F, x 14F

Crucifix tri PD – x 8, x 12F, x 8F

1 arm Bicep cable curl. – x 15, x 12F, x 8F

1 arm triple PD – x 12, x 12F, x 8F

Chest press – x 10, x 10, x 10, x 10F, x 15f, x 20F

Decent workout and crazy pump considering low food and high high output plus the 150mg DNP which has been in since Wednesday night every night –

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[Hilly]

Hey bud, good to hear on the DHB!

is cardio something you keep in all year round? And for your clients, are there any that have time/work constraints that you don’t have doing cardio?

I do personally yes – my body comp and Digestion needs it and I dont move much with my job etc.

yes several of my clients dont do cardio due to job type or because of there body type and current goal –

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[Hilly]

 

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[Hilly]

Vital will have you set , you don’t need anything else ontop

Okay I’ll stick to just Vital, how long you think I should give it before re testing my liver function? [/quote]
6 weeks imo

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[Hilly]

Really impossible to answer this.

When he decided to use is up to him. It will make everything better.

If it were me I would use comp prep n post show to

What to use

Test and mast as a very basic start for prep.
Maybe var or winni last 4 weeks.

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[Hilly]

How much volume do you recommend per muscle group for a natty?

This is very individual.

It depends on

How hard you actually train
Recovery capability for you individually
How good your food is

Science shows any were from 8-20 sets being effective for hypertrophy with more being better than less.

Remember tho these studies are rarely carried out on bodybuilders who train super super hard

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[Hilly]

Sat and sun both rest days in centre parcs.

Lots steps done

I am going to train 2moro arms n delts so I’ll get 4 sessions in hopefully next week

Food today has been

Egg white and tbjp vegan shake

2 burgers in 1 bun in the pool

200g cooked Turkey and 125g Cooked rice

4 whole eggs

Egg white and vegan shake

Circa 260-280g protein which is the goal each day

Out walking for 45-60 mins with Arilena on wake

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[Hilly]

The question has the answer in it for me.

If a pump means you have better connection with the muscle and more nutrients being delivered to the muscle then both the training session, Recovery, growth and overall stimulus will thus be better.

So why would we not want to make the pump better?

If taking supplements increases all of this then it makes nothing but sense to do so.

Add that to what J says and the fact that There is science to show the benefits of these products I would say it makes even more sense.

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[Hilly]

J nailed it

ALT is super high bud – have you been taking any medication ? Drinking at all ?

Are you taking TBJP vital support ? If nit you need to be taking this year round based on this read

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[Hilly]

Friday – super busy day yesterday as I have brought Arilena and Mum to centre Parcs for a week in Sherwood Forest.

So I had to be up at 4 and was still packing us all up at 11 the night before –

Cardio done
All clients checked in and sorted by 12 lunch

then 3 hours travelling and 2 hours getting unpacked and sorted here before we went out to tea.

Then Arilena wouldn’t sleep lol

so I think I had 4 meals in total 3 of which were shakes – such is life but im not fussed this week. After splitting with Arilena Mum I just have to accept when we come away food/training etc is just going to be non existent – which is again as per the reason for leaving coaching with AJ.

However we make best of these situations and time with my daughter is more important than anything.

so this week is just going to be a hard fat loss focused week – ive trained 3 times and covered all body parts and will do the same next week once we ar home.

Output will be high here.

food is going to be 5 meals – 2 x shake meals and 2 x turkey and rice meals – 5th meal will be out with Mum and Arilena – eating what ever I wish but clean.

Last night for example was steak and potato.

clen is in dialy this week 40mcg on wake.
DNP – 150mg pre bed -this will the be the last of the stuff I have and no more will be used –

Should see another big step in body comp this week – I will then stat bringing in more high days to fill out as I get leaner and bring in low dose var pre workout as I start to look to move back to growing

AAS dose is reduced

600mg test –
150mg DHB
200mg mast
300mg EQ

Simply so I can get a good assessment of what the low dose DHB is doing and also so I can just be lazy and pin twice a week lol.

so far I am impressed with the DHB I feel

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[Hilly]

I think if you had issues with the Deca before then i would simply avoid.

I would run test/sust at 250-300mg per week.

I would run Dbol at 15mg pre workout.

Run this for 6 weeks and get your bloods tested to see were hormones are and how you feel alongside how progress has been and then re asses bud – you may well just want to run this for 12 weeks if all is good.

hard to give any more thoughts with knowing nothing about you

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[Hilly]

Thurs. -woke up 2lb – legs nice and sore

Cardio done

All meals in

Trained back – had to train in David Lloyds and later than usual due to going to centre parcs 2moro so a busy day working and sorting stuff.

Did however have a superb back session. Strength was very high.

Rope pull overs – x 12, x 10, x 10, x 10F
Underhand pull downs – x 8, x 7F, x 14F
1 arm HS row – x 8, x 8, x 7F
Seated HS upper back row – x 8, x 9F with 2 drop sets
1 arm Pull down – x 9F, x 6F
Cable V grip row – x 8, x 11F

Seated chest press – x 8, x 8, x 6F, x 15F
Pec dec – 3 x 8-12 – all to failure

little touch up chest here as training is going to be down over the next 7 days as I am not really going to train while away with Arilena.

I will be using the week as a super fat loss period and spending lots of time with her.

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[Hilly]

Is your sleep poor ?
Is your performance in the gym not good ?
Do you feel crap day to day.

Seems to me from your post all is fine.

However I do feel unwind is a great way of helping the body recover and settle pre bed when training late.

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[Hilly]

Wednesday – leg day

Weight – 221lb. Big drop
So no cardio and ran a high day today taking carbs to 600g

Legs

5 mins on stairs

Lay ham curl – x8, x7f with 1 drop set
Extensions – x8, x 12 with 1 drop set
Leg press – x8, x10f
Hip press – x8, x8f
Seated ham curl – x8, X9F
Hypers – x 15, x11

Very good sessions. Legs are battered

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