[Hilly]

Did you notice a change in fullness/scale weight during that last 4 weeks – they dont make sense I agree unless it potentially is a bad batch but I would be very hard to believe.

I cant comment from experience TBH tho as ive never had this test done

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[Hilly]

Clare nailed it IMO.

i usually always like to get my PWO in within 60 minutes of training – you want at least 35-50g protein in depending on daily allowance and amount of tissue being carried – we know that this maximally stimulates Protein synthesis.

Then you want a Decent carb serving if trying to grow – you may have 25% of your total allowance here. In a deficit this may vary depending on how many total carbs you have and what time of day you train etc and how hunger is –

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[Hilly]

yeh dont over think this.

go with what you enjoy most and then what digests best 🙂

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[Hilly]

1kg a week is alot but its not to much with the anabolic support there depending on how much muscle tissue you hold.

As long as strength is holding and you feel ok then I see no issues with it.

Bumping food up – I would look to aim for a 1lb per week increase once the initial weight goes on which is usually 2-5lb – this again depends how lean you have gotten down to.

Some one coming out of show lean can tend to be more aggressive than some one just dieting down to 9-10% IME but again its person depending – I myself have to be more cautious as I gain fat much easier than some of my clients were I can be more aggressive with there food increases

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[Hilly]

If you are looking to keep the ratio around 1:1 and you no primo works well at controlling E2 then I would not switch to EQ personally – I think this would be better for the push.

I only like to use EQ when I need a stronger AI effect due to using other stronger drugs as my muscle builder.

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[Hilly]

Tuesday. – check in day – Weight 219.5lb – 2lb done over the week and I could tell I looked a good bit leaner just from looking in mirror on wake this morning – its now 3 weeks from when we stopped the rebound cycle so this is fluid coming off.

AJ is very happy with look – has bumped some food again – has increased lantus on the 1 high day per week to 25iu and PWO slin that day to 10iu

Cardio done in the gym today post posing plus abs and rehab work.

All meals in

Morning was spent with Arilena in David Lloyds soft play, then she had her first swimming lesson with me there and then some lunch – Was a great morning.

Trained arms today with some good strength progression seen and no real niggles.

Arms – I forgot calfs FFS

Rope curl to forehead superset with rope push downs – 4 x 12-15 reps – getting heavier to a failure set.

EZ cable curl – x 13F, x 15F – up in weight here
OH EZ bar extensions – x 14F, x 13F – up in weight here.

1 arm DB curl – x 10, x 10, x 6F – up in weight here
1 arm Tricep PD – x 10, x 9F, x 7F – up in weight here.

Preacher machine curls – x 13F, x FOURs set – up in weight
Tricep extension machine – x 14F, x FOURs set. – up in weight here.

1 arm preacher machine curls – 3 x 10-12 reps no rest between arms
1 arm Tricep machine PD – 3 x 10-12 reps no rest between arms

Some posing PWO and dam does that mirror make me look big PWO lol

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[Hilly]

Are you icing it post sessions and later on?

Have you been getting some Deep tissue therapy on the surrounding muscles

what is your warm up procedure like?

How much stretching are you doing?

Are you using any AAS?

Have you had your bloods tested to see if there is something askew here? Once E2 gets low people start to notice these issues build up if not carefuly?

IME people forget about most if not all of the above and start looking at volume etc way to quickly

Also in regards to locking out – I rarely lock things out due to stress on the elblows/tendons. Just because your not truly locking out doesn’t mean your doing a partial rep

Science has shown us 6-8 total sets to failure is more than efficient over the week for stimulation and thus muscle retention IMO.

I would initially do as Jordan says and stop doing stuff that aggravates it.

I would address all of the above your not doing.

Look at Kwang long oil and rub this on the areas before training and train in a long sleeve top to keep the areas warm -this can help alot.

Look to use TBJP join in –

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[Hilly]

3-4 hours just sounds nuts for me personally – I couldn’t afford the time out of my day and would defo be bored by the end of that.

How much volume are you currently doing across each session ?

Are you potentially putting to much focus here on getting into the lift – I know very few people that need 5 minutes rest between sets for everything – Something like squats/deadlifts for sure but not every thing.

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[Hilly]

I would address the issue of stalling.

Personally I have always felt 2 rotations is more than enough for any1 .

so I would have a Gym A rotation and a Gym B rotation and go at those 2 until they are burned out and then switch things up a little and repeat.

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[Hilly]

Monday – No weight taken.
Cardio done in weighted vest – 35 minutes plus stretching.

All meals in as per.

Trained back/delts – and was a wicked session – still a little cautious on back but moved some more weight again which was nice – connection was good as with delts.

Cable pull over – 4 x 12-15 reps – last set to failure.
Hoist overhand pull down – 2 x 8 – hard work sets, 1 x 6F
Seated Atlantis row – 2 x 10 hard work sets – 1 x 12F
1 arm DB row – 2 x 8 reps – last set to failure
1 arm vertical seated row – 4 x 12 reps – pyramid up -last set to failure

Seated side laterals – x 19F, x 7F, x 13F
Atlantis machine press – Still figuring out how best to load this to push without hurting the torn pec or causing issues with the trap that side – so I did half load mid peg and half load bottom peg which takes away alot of the strain on the pec in the bottom part of the ROM and seems to feel better – 4 x 10-12 reps – all hard work sets stopping just short failure – all done with a dead stop as again this protects the injured side.

Some rehab work on the lats pre and post.

Job done –

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[Hilly]

you are lean enough but personally i would like another 5-10lb off before you pushed up – this would allow for a longer more efficient push up IMO

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[Hilly]

several of my clients have used with good success.

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[Hilly]

Sunday – another Rest day. charl ended up having to go into work so i had the day with Arilena so no trained – adjusted diet to rest day post meal 1

2moro I am going to hit back, delts and chest to make up for this –

No cardio done

All meals in –

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[Hilly]

Vitamin B6 at 300mg daily for the prolactin

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[Hilly]

Oestradiol 217 pmol/L (41.4 – 159)
Free Test 1,57 nmol/L (0.2 – 0.62)
Prolactin 967 mIU/L (86 – 324)

I would take the masteron to 500mg
Provision 25mg daily

I would not use caber

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