[Hilly]

Your body is not in a place to start PCt bud

Look to the power PCT protocol or Dr deans protocol.

Both are very similar and both work well.

In terms of recovery – As J says its to individual

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[Hilly]

Add an extra 50 g carbs to both training and rest day and see how you get on. Weight should start to shift over 5-6 days if it doesn’t ( it will) go up again.

Be patient buddy.

fully agree here

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[Hilly]

Yes can take anything with cv burn

How long till its back J – i am get pestered about this daily haha

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[Hilly]

It will be totally fine.

I am a fan of Eq as long as it doesn’t negatively impact your blood markers.

You will need less of it than mast also as it has a stronger impact on E2 IME.

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[Hilly]

I like the mixture of compounds and personally prefer doing something similar to just using 2 compounds – personally I would just use either mast or primo and not both but I have clients that prefer a mix – its very person depending and what funds are available and if you trust the drugs you are using.

For me I would just use test/mast/NPP personally and have the mast higher but there is no issues at all in doing what you are now.

i also see no issues adding a little anadrol for the final few weeks TBH if your feeling good and want that additional push – however I would just be using 25mg pre workout 3-4 times a week only personally.

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[Hilly]

So again very happy with todays look and weight as was AJ – no changes to food – little gutted as hunger is super high but I do as im told.

Drugs – We are reducing proviron down to 25mg – We are pulling the nolvadex – the total aim here is to manage condition and water post show.

I would not do this personally but I understand why Aj does it based on how he ran me into the show.

Gh has increased to 7IU on T days and stays at 3iu on rest days.

No other changes

Legs today in the new routine I am working on was epic – it really ruined me but in a good way. Some little tweak made to planned volume as I have set this a little 2 high. I am really enjoying working on this as its being designed with some of my longer higher levels clients in mind more so than myself and I feel its going to work very well.

so

LEGS – all sets listed – warm up was 3 minutes on stairs doing lunge style steps moving my feet then 1 long set of BW lunges.

Warm ups are done super controlled with a hard contraction to make sure the muscle is firing and tendons are warm for heavy work sets

Lay ham curls – Warm ups – x 12, x 8, x 5 – work set – x 12F, x 15F
Extensions – x 12, x 10, x 6 warm ups – x 15F, x 13F –

Leg press – for myself feet high and close together for more glute focus – x 8, x 8, x 8 warm ups – x 6F (little 2 heavy) x 20F

split squats – glute/ham focus – all wrk sets – pyramid up – x 10, x 10, x10 – not hitting true failure – these felt awesome

Seated ham curls – all work sets – x 10, x 10, x 7F

Cyber hack – 4 sets of 8 reps with 15 second rest between sets not racking the weight – x 8/8/8/8 –

Adductor. – pause in contraction – x 15F, x 13F

Total work sets – 14 plus the 4 x 8 sets

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[Hilly]

Been re reading your fertility push a while back bud, really great to have this documented!

Would you say it’s best to come off altogether, try get natural levels back and with that re gain fertility, or stay on trt and supplement accordingly?

Hey Luca – its one of the reasons i documents the whole process in here – day by day struggle by struggle.

I have managed to get alot of clients fully fertile in 3-6 months no issues – for myself it wasn’t that quick and actually the issue there was the fact I was adamant in coming off and trying to regain my own natural system. This would of worked fine had I been able to recover it but it just wasn’t possible so going back on TRt after 9 months was what actually brought the missing link back (morphology) and charl fell within 2-3 months.

Although this was not ideal for me it was huge learning and I do feel good for others to see that even for myself with the knowledge things dont always go to plan and it can take much longer than you hope.

But now having my little girl it can be seen that no matter the time it takes, or the effort and issues it is in the end always worth it.

Being a coach and educator here if some one has to have a hard time doing something I like it to be me so that I can learn and then share with others and try and make sure they dont have the same issues but if they do I myself have walked that walk and can support on all levels.

might sound backwards to some but its just how my mind has always worked

If you can recover your own system then IME it is better overall to come off and do it that way – As it saves the expense and ball ache of running all the fertility stuff for prolonged periods.

However this is very situation depending.

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[Hilly]

2 weeks n 2 days post show – 213.75. Up 11lb on show day

3 off plan meals been had. 1 was a Brunch sat with way to much alcohol

Not a meal missed
Not a cardio session missed
Not a training session missed

Legs today – day early as I’m training back with a client 2moro

Then off to Alicante with clients Thursday for the amateur O

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[Hilly]

As ryan says you want to stop all drugs for 4 weeks – let them completely clear the system.

then start PCT

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[Hilly]

Thanks mate. This is my current diet. Recently revised since bloods

Meal 1 – 3 whole eggs, half an avocado, 2000mg omega fish oil, protein yogurt or shake

Meal 2 – 2 tins of sardines, 2 brown bread, spinach and tomatoes 1 apple.

Meal 3 pwo – 200 chicken breast, 1 jacket potato, 20g low fat cheese, 1 muller rice pot, spinach and a few olives

Meal 4 – Protein shake, 150g grapes, 2000mg omega 3 fish oil 10g peanut butter

This looks very low in food to me but if its working for you then its working.

Personally without changing to much I would.

Move the grapes to PWO

Ditch the muller rice for 0% greek yogurt and move this to pre bed – move the olives to meal 2 or increase the nut butter in meal 4 and ditch the olives

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[Hilly]

get them right back on plan –
Give it 24 hours and asses the damage daily from there -you may find it actually hasn’t done any damage and could of even helped fat loss.

very situational depending.

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[Hilly]

during warm ups make sure you are completely focused on contracting the muscle hard against the weight – focus totally on connection and contraction.

Then when it comes to work sets keep this locked in but focus on being more explosive and as intense as possible while maintaining that form and set up

then do as J says 🙂

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[Hilly]

IMO if the pharmacy is good then it is worth buying legit stuff there yes, just be careful as I hear the ones in the more mainstream areas will rob you blind.

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[Hilly]

Cardio done on wake

All meals in

Trained glutes/delts/chest -its a main chest session just with additional work on focus points I do first.

Hip thrust – x 16F, x 12F, x 10F – Same weight

Seated side delts – x 20F, x 7F, x 13F

Pec dec – x 12F, x 10F, x 15F
Incline chest press – x 7F, x 14F
Cable chest press – x 12F, x 16F
Seated chest press – all hard work sets – x 10, x 10, x10, x 8F
Narrow grip press – 5 sets of 8 reps with 10 seconds rest between.

good session, great pump.

Check in with Aj 2moro.

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[Hilly]

So worked out training day macros

Currently – 371p, 362c, 58f

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