[Hilly]

so firstly I see no issues at all with the new proposed split and I have done this with some clients with good success.

However Depending on the goal I do feel U/L is the better split if your looking to add all out muscle mass.

Why not just lower the volume.

If this is all out failure work your stating here then you will be fine with

Back – 8- all out sets over the week

chest – 8 out all sets over the week

Delts – 6-8 out out sets over the week

Arms – 4-6 all out sets over the week

legs – total of 12 sets for over the week

IMO so you can lower your work volume here and move on from there.

Yeah everything is all out failure that’s why it was hard for me to progress the back end of the sessions.
I want to add overall muscle mass with a bit of an emphasis on arms

So your suggestion is to stick with the U/L with a bit of lowered volume on back and chest ?

[/quote]
yup

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[Hilly]

Not necessarily and I have had a child in this period so they seem to be working enough lol although I just thought this being so low couldn’t be a good thing? I can’t say for certain as I only got blood work done after taking bunk HGH which I think was actually HCG and had only ever taken SARMs before that (once before and maybe 6 months before getting bloods done). But I wouldn’t imagine it would have been this low before any of that as I’m generally in good health.

So usually this would be a cause for concern if your Test level was low or sperm was low.

However your test level is very good.
you have a child.

So although its not ideal/normal its not to me a huge cause for concern but I would defo speak to my doctor

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[Hilly]

How I looked per gym today

2 meals deep

Pretty happy with the size coming on n shape.

Lighting is terrible but I’ll be taking proper check in pics in the morning

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[Hilly]

7 threads all foe the same thing lol –

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[Hilly]

Are you looking at increasing sperm production ?

Your Test level is very good here.

do you know if FSH was low prior to steroid use? As this may of always been the case?

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[Hilly]

Monday – weight 216lb post rest day – Look was decent when I did some posing this morning – pics to be taken 2moro for check in.

Sleep was not to bad – 10am till 4am – woke twice – so Fitbit says around 5 hours

Cardio 25 mins on wake plus abs – 3 x 10-12 hang leg raises – 3 x 12-15 BW incline crunches

Trained chest/delts/glutes – good session –

Machine side delts – x 22F, x 7F, x 16F

Pec Dec – x 10, x 10, x9F with a drop set – all hard work sets
Incline machine – x 7F, x 14F
Decline machine – x 9F, x 14F
Seated cable press – x 10, x 10, x 10, x 8F, x 12F – all hard work sets
Narrow grip machine FST5 – 5 sets of 8 reps with 15 seconds rest

Hip thrust – x 21F, x 14F, x 8F – same weight – these felt great with no lower back pain – I use the same weight for each set – the approach is once I fail over 20 reps on the first set I will add a 2.5kg and repeat the process – this should keep the lower back safe/pain free and allow me to bill up glutes some what.

Normal training day meal plan for those interested

1 – 350g egg whites, 2 whole eggs – 120g COR and 100g banana – sometimes I will have this and have sourdough with the eggs
2 – 200g cooked chicken, 230g cooked jasmine rice, 8g coconut oil
Intra – TBJP EAA (25g) and sustain (40g carbs)
3 – PWO. – 30g protein fro TBJP vegan protein and 125g COR with 15g jam
4 – 200g cooked chicken/230g cooked jasmine rice plus salad/veg
5 – 200g cooked chicken, 200g cooked jasmine rice plus salad or veg and 10g macadamia oil
6 – 135g cooked lean beef, 1 whole egg and 200g egg whites

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[Hilly]

I cant do these exercies either due to slipped discs and still make good progress with my back developement.

Focus on chest supported work, cable work and pull downs and train your arse off and progress will come

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[Hilly]

so firstly I see no issues at all with the new proposed split and I have done this with some clients with good success.

However Depending on the goal I do feel U/L is the better split if your looking to add all out muscle mass.

Why not just lower the volume.

If this is all out failure work your stating here then you will be fine with

Back – 8- all out sets over the week
chest – 8 out all sets over the week
Delts – 6-8 out out sets over the week
Arms – 4-6 all out sets over the week

legs – total of 12 sets for over the week

IMO so you can lower your work volume here and move on from there.

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[Hilly]

252 again today even after high day. I bumped my clean calories throughout the day, and for cheat meal I had 12” pizza, chicken nuggets and chips, a bag of m&m’s and a bar of fruit and nut dairy Lee

I clearly didn’t eat enough. Was busy with the family so I didn’t get in enough food as I had planned but it’s ok since it’s more important a day for my family rather then me

None the less, I have feel fuller all day today. And back training was really good. I actually felt pretty damn big when training, you know when you get super pumped up just from a warm up set lol loved it

So I’ll probably be adding more food this just want to see how I look over the next couple days. I was 255 by end of this week and hold that steady

Back

Barbel rows 8 x 12-15

Single arm pull downs 4 x 12-15

Hammer strength seated rows 4 x 10-12

Wide grip pull downs 4 x 10-12

Seated cable row 4 x 8-10

High rows 4 x 12-15

Single arm neutral machine row 3 x 12

Sas my man can i ask.

when you right – 4 x 10-12, or 6 x 12-15

What do these sets look like in terms of weight increases and effort.

would you class some of these as working warm ups or would you class them all as hard sets just not all to failure and is it just the last set to failure?

Just wondering how you approach the sets.

for example if its squats and says 6 x 10

is this – 60kg, 100kg, 120kg, 140kg, 160kg for example – so some warm ups in there

Or 120kg, 130kg, 140kg, 150kg, 160kg – so all much harder working sets

as always thoroughly enjoy reading this – exactly how BB should be done IMO :))[/quote]

Hey my man : ) thank you as ways for tue support

So I’m always rubbish at getting my method across even though it’s super simple

I’m not stating warm ups. All sets I state are high effort, BUT not all to complete failure. I personally don’t think many can go to total failure, most people think they reach failure but usually they still have 2-3 reps,. So I stop maybe 1-2 reps before. Apart from last 1-2 sets, I just don’t like risking further and don’t believe it’s always needed to grow

The other aspect is, I use this accumulative volume to stimulate growth. My rest times are short, so failure comes sooner then you think. Compounds I rest little longer, but for the most part I am back into the next set very fast.

Weight increase wise, I aim to fail in the rep range so if I state 8-12, say I get to 12 and have 2 more in tank, I’ll increase weight. If I get to 12 at set 1 and I’m fucked then I repeat that weight knowing I’ll fail close to here again. If for some reason I barely get 8, I lower the weight and go again

So yes every set is with effort, close to failure. But for safety / longevity and joint health I only totally fail on last set or 2, sometime rest pause to get a little more.

If I’m in a crazy mood and I feel amazing I take a lot of sets to failure. Just not beyond. It’s taking me 2 decades to build this volume so I can understand why most don’t believe I go to failure so often. [/quote]

This makes loads of sense bud thank you and is how i have been moving alot of my training to this last year – its how AJ likes you to train to for these exact reasons.

Ive been playing with more true failure sets last couple of weeks and its completely ruining me so will likely trend back to this approach as its served me well this last year.

Thank you for taking the time my man and I look forward to seeing you soon[/quote]

Don’t get me wrong I push to and beyond limits regularly, but I try let my body tell me as and when that’s ok. I love lifting heavier, but as I get older I need to be very picky with it. More Volume protects me.

So what we do as bodybuilders, our goals and how successful we are at reaching them comes down to consistency and passion right? This method is where I am most consistent and where I have most fun. Growth maybe not the fastest but progress is most consistent. And long term, the most growth is achieved with that more consistent method what ever that is for yourself

Anytime my man I love talking about this kinda stuff cos there’s so many ways to grow and it changes person to person [/quote]
mate this is one of the main things i preach – its all about having fun first and foremost and making progress with it.

See for me I do love killing those all out sets to failure at times but I also really do love my higher rep volume work and my more intensity style sets – with shortest periods and pump work.

So thats what im doing now. – something with a mix of all 3 in as thats were I have the most fun 🙂

I just need to be mindful of not having to much fun at the expense of my joints/tendons haha

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[Hilly]

never heard sorry

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[Hilly]

money is the issue for getting a coach I wish I could it would help a lot but £100 a month is far out my price range

you dont need a coach – just take the advice and info from here and actually apply it 🙂

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[Hilly]

Sunday – Weight – 217.5lb – Rest day and ive felt pretty shattered all day. Everything has felt hard work

Amazingly this is after getting the best night sleep ive had in a fair while at 7.5 hours flat out lol

Cardio. – 40 minutes power walk on wake.

Day with Arilena today which has been really nice.

Meals looked like this

Meal 1 – TBJP vegan protein – 2 servings – switched this meal from 2 to 1 so I could have my eggs with Arilena

meal 2 – 1 whole egg, 375g egg whites and 2 slices sourdough instead of oats – Dad and daughter breaky :). Same macros

Meal 3 – 200g cooked fish, 125 cooked jasmine rice

meal 4 – TBJP vegan protein – 2 servings with 20g cashew butter – We were out visiting family – this would normally be chicken/fish meal

Meal 5 – 200g cooked chicken, 5ml extra virgin oil and salad –

meal 6 – 220g cooked beef and veg

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[Hilly]

What lab you currently using bud?

Currently using Raw only for this phase – Will be getting bloods done to asses in 2 weeks

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[Hilly]

Agree with Jordan – just run the program as it is – its made people huge all over the world with no need to tweak –

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[Hilly]

252 again today even after high day. I bumped my clean calories throughout the day, and for cheat meal I had 12” pizza, chicken nuggets and chips, a bag of m&m’s and a bar of fruit and nut dairy Lee

I clearly didn’t eat enough. Was busy with the family so I didn’t get in enough food as I had planned but it’s ok since it’s more important a day for my family rather then me

None the less, I have feel fuller all day today. And back training was really good. I actually felt pretty damn big when training, you know when you get super pumped up just from a warm up set lol loved it

So I’ll probably be adding more food this just want to see how I look over the next couple days. I was 255 by end of this week and hold that steady

Back

Barbel rows 8 x 12-15

Single arm pull downs 4 x 12-15

Hammer strength seated rows 4 x 10-12

Wide grip pull downs 4 x 10-12

Seated cable row 4 x 8-10

High rows 4 x 12-15

Single arm neutral machine row 3 x 12

Sas my man can i ask.

when you right – 4 x 10-12, or 6 x 12-15

What do these sets look like in terms of weight increases and effort.

would you class some of these as working warm ups or would you class them all as hard sets just not all to failure and is it just the last set to failure?

Just wondering how you approach the sets.

for example if its squats and says 6 x 10

is this – 60kg, 100kg, 120kg, 140kg, 160kg for example – so some warm ups in there

Or 120kg, 130kg, 140kg, 150kg, 160kg – so all much harder working sets

as always thoroughly enjoy reading this – exactly how BB should be done IMO :))[/quote]

Hey my man : ) thank you as ways for tue support

So I’m always rubbish at getting my method across even though it’s super simple

I’m not stating warm ups. All sets I state are high effort, BUT not all to complete failure. I personally don’t think many can go to total failure, most people think they reach failure but usually they still have 2-3 reps,. So I stop maybe 1-2 reps before. Apart from last 1-2 sets, I just don’t like risking further and don’t believe it’s always needed to grow

The other aspect is, I use this accumulative volume to stimulate growth. My rest times are short, so failure comes sooner then you think. Compounds I rest little longer, but for the most part I am back into the next set very fast.

Weight increase wise, I aim to fail in the rep range so if I state 8-12, say I get to 12 and have 2 more in tank, I’ll increase weight. If I get to 12 at set 1 and I’m fucked then I repeat that weight knowing I’ll fail close to here again. If for some reason I barely get 8, I lower the weight and go again

So yes every set is with effort, close to failure. But for safety / longevity and joint health I only totally fail on last set or 2, sometime rest pause to get a little more.

If I’m in a crazy mood and I feel amazing I take a lot of sets to failure. Just not beyond. It’s taking me 2 decades to build this volume so I can understand why most don’t believe I go to failure so often. [/quote]
This makes loads of sense bud thank you and is how i have been moving alot of my training to this last year – its how AJ likes you to train to for these exact reasons.

Ive been playing with more true failure sets last couple of weeks and its completely ruining me so will likely trend back to this approach as its served me well this last year.

Thank you for taking the time my man and I look forward to seeing you soon

Instagram name - Hillydoc. Www.physique-enhancement.co.uk | tb-jp.com/collections/clothing - The most anabolic clothing ever! |
tb-jp.com/collections/nutrition - highest quality supplements on the market.