[Hilly]

Wed – Rest day –

5 meals in

steps – 12k

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[Hilly]

Tuesday – trained

steps – 14k
6 meals in

training was good – tendon issue still ongoing.

preacher curls – x 8, x 8, x 9F
1 arm machine curls – x 14F, x 11F, x 6F
seated ham curls – x 8, x 8, x 9F – no progression
extensions – x 8, x 8, x 10F – up 1 rep
leg press machine – x 10, x 10, x 13F with 2 drop sets – squat machine I normally use was taken annoyingly

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[Hilly]

Your H n H are not elevated they are in range just the upper range. As this is better for performance particularly endurance based i certainly would not want to change that.

E2 is also in range and again in the upper end which is better for lipids / sex drive and performance in most so again nothing to adjust here.

Creatinine is elevated I imagine from creatine intake and eGFR is on the lower side due to creatinine read so would not worry me. Very common to see.

Alt a touch raised likely due to hard training. Again not a worry for me.

HDL a touch under range which is Normal to see in most. Bump omega intake up to 6-9g Tbjp omega pro

Bloods are all as expected and fine imo

Perfect thank you for the reply – so keep things as is and add in the supplementation?

[/quote]
Yup

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[Hilly]

Also agree. Im a huge fan of glutamine on wake.

EAA I don’t see a need for

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[Hilly]

do you have any idea what could cause high tsh in my case?

Could be numerous things and likely nothing to be concerned about at all

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[Hilly]

Your H n H are not elevated they are in range just the upper range. As this is better for performance particularly endurance based i certainly would not want to change that.

E2 is also in range and again in the upper end which is better for lipids / sex drive and performance in most so again nothing to adjust here.

Creatinine is elevated I imagine from creatine intake and eGFR is on the lower side due to creatinine read so would not worry me. Very common to see.

Alt a touch raised likely due to hard training. Again not a worry for me.

HDL a touch under range which is Normal to see in most. Bump omega intake up to 6-9g Tbjp omega pro

Bloods are all as expected and fine imo

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[Hilly]

Depends on the goal of the cycle which has not been mentioned from what I can see.

If the focus is on growing then NPP
If your dieting then tren A

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[Hilly]

Monday – steps at 14k

Meals in – 6

Trained delts / chest / back

Lateral Machine – x 8, x8, x6f
Shoulder press – x 13f, x 11f, x7f
Db laterals – x12f with drop set

Incline chest press – x10, x10, x11f, x9f
Chest focused dips – x 15f, x12f

Overhand pull down – x 8, x8, x7f
Narrow grip lat row – x 8, x8, x9f
Upper back row – x6/6/7f – 12 second rest between each set.

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[Hilly]

You can only do 1 class with pca.
Not sure about wnbf

2bro lets you do multiple classes

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[Hilly]

Would make no sense to me.

T3 and t4 are upper end of ranges.

Tsh in range however it is upper end so something to monitor

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[Hilly]

Fantastic post from Clare.

Lots are a big fan of cycling carbs and always have been so that in itself tells you there is merit for it.

In reality the majority of us here cycle carbs.

We have higher days on training days , lower on rest days and higher refeed days when we feel needed.

It’s just not a locked in rotation like others but based on feedback. Some could argue this is more accurate but requires more work / assesment.

A lot of people will find set low / medium / high days easier to set up and follow than needing to asses and adjust in real time so my favour this.

There is no doubt tho in my opinion this works better for us than just set macros every day

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[Hilly]

I also agree.

3-5 days were you reduce steps to 10-12k n up food may be exactly what you need.

I would look to add in 125-150g carbs per day initially and assess response

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[Hilly]

This is how I’d programme it on 3 day frequency. If you’re hellbent on the 5-9 rep scheme for everything then adjust it to suit, but I agree with the guys above re: volume.

Upper

Pec Deck x 1 (8-12)

Incline Press x 2 (5-9)

Preacher x 2 (8-12)

Pulldown x 2 (5-9)

Laterals x 2/3 (10-15)

T-Bar x 2 (5-9)

Rear Delt x 1 (10-15)

Tricep x 2/3 (8-15)

Lower

Seated Curl x 2 (8-12)

Extension x 2 (8-12)

Squat x 1 (5-9)

RDLs x 1 (5-9)

Press x 1 (5-9)

Abductor x 1/2 (8-12)

Calf x 2 (10-15)

I like this also personally

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[Hilly]

No not IMO – building muscle is building muscle, its all about how well you can connect with the muscles your targeting and for some they get better connection in slightly higher ranges were as others do in lower.

I would always favour work in both rep ranges however if yo hate anything above 12 then I would be working in the 8-12 rep range 🙂

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[Hilly]

Thx alot guys!!

Do you guys ALWAYS taper up after a trt / lower phase, or sometimes jump right in with the dose that worked fine in a push?

Normally i started pretty close to my max dose again, 3-400mg lower, then tapered up

As Kuba says it depends on the person but for me normally I will always taper up especially with more advanced clients who have a higher peak dose.

if I have some one that only reaches 500mg for there peak dose then I won’t taper up and just go right in there or close to it.

if some one say has a 1500mg peak dose then I may well go in at 750-900mg initially and taper up from there

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