[Hilly]

Friday – good day overall

On wake – 20 mins steps, abs, adductors, glutes

All meals in

Trained chest/additonal delts – work sets listed

Pec dec – x 15, x 15, x 13F, x 11F
Seated cable press – x 12, x 8, x 8F, x 6F with a drop set
Incline press machine – x 15, x 15, x 12F, x 6F
Machine press – 2 x 10-12 both to failure both with drop sets

Standing Db laterals – 5 sets all to failure reps 12-20

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.

[Hilly]

There isnt much you can do here Tbh as its from the water retention causing compression on the nerve.

Potentially drop the dose down or try and alleviate some water retention thought adjusting cycle design or cleaning things up if that is possible.

How quickly have you gained the 25lb

What is current cycle you are taking

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.

[Hilly]

Depends on how long it’s formed. But generally if it’s been a while, surgery is the typically the only option to completely get rid

Agree here, IME gyno that has been around that long needs cutting out

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.

[Hilly]

Thursday. -Rest day

On wake – Steps – abs – posing.

busy work day today.

All meals in – I seemed to have a bad turn around 3pm and felt terrible for 2 hours and I have no idea why however felt better since then.

I have been running on 5 hours sleep the last few nights due to Arilena. Not being well and being up with her and then cardio/meals/work etc so this may very much explain it

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.

[Hilly]

hello bud, there is literally a topic on this below yours.

I do not favour on cycle use of HCG and I dont personally feel its needed to regain fertility.

however if you are looking to maintain testicular size then 150-200iu twice a week should do the job. Some may experience E2 swings from this use tho and over time there is a chance you can become desensitised to if from my reading

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.

[Hilly]

I have never heard of any one reporting sleep issues from 25-50g dark choc pre bed

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.

[Hilly]

Bloods were oestrodiol 240

Based on this 200mg primo would be a good addition if the goal is to grow. If the goal was to cut I would use masteron

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.

[Hilly]

Wednesday – Normal meal plan – Weight 217.5lb – Checked in with AJ

All meals in
On wake – steps/abs/posing

Legs – had to adjust the workout due to getting terrible cramps from clen – I need to lower the dose on these tablets as they are way over dosed it seems – annoying but I managed to get through the workout.

Lay ham curls – 6 sets pyramid up to 2 failure sets – all reps 12-15
Extensions – as above
1 leg leg press – 5 sets of 8 reps – last one to failure
Leg press – slow negative – 5 sets of 8 reps – None to total failure
1 leg ham curls – 3 sets of 8 reps – straight sets no partials
Extensions – 3 x 15 –
seated ham curl – 3 x 15 reps

Not a terrible workout, just not ideal but such is life

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.

[Hilly]

For me personally

Prepare – 40 minutes or so pre training. I prefer this a little earlier and find this works better.

MPS Max and sustain sipped on way to the gym and finished within the first 20-30 minutes of training.

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.

[Hilly]

So if we are talking a compete general guideline to give everyone without knowing anything about them but presuming they have no ongoing health issues.

TBJP omega pro
TBJP love heart
TBJP Vitamin D3 and K2
TBJP halcyon
Multivitamin

I think in the age we currently live in for those that are trying to improve general health and potentially reduce common life stressors this list here is perfect.

Now if some one is over weight then I may well agree with Kiera on adding Insure in.

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.

[Hilly]

Never heard of this either

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.

[Hilly]

macros and calories are technically the same thing as macros have a calorific value and add up.

Dont stress these apps etc.

Just keep a consistent approach and base adjustments off progress.

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.

[Hilly]

Very hard to say without knowing more about yiu.

If this is your first time doing this I would suggest 200mg primo only – However you need to look at were /E2 is and make sure this won’t cause a low E2 enviroment.

Half way through based on progress you could bring in 20-30mg anavar pre workout for 6 weeks.

How long to do this for – this is personal choice and based on bloods/goals

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.

[Hilly]

Tuesday – nothing Am today – I was up during the night with Arilena and only had abs to do really so missed these to get some sleep.

All meals in

Pm walk about to be done and has been done every night since Aj added it in.

Trained arms. – All sets listed are hard work sets

Rope curls to forehead SS with rope PD – 4 x 15 – last one to failure

Rope hammer curls – x 12, x 12, x 10F with 2 drop sets
OH rope extensions – x 15, x 12, x 9f with 2 drop sets
Preacher machine curl – 3 x 10-12
Tricep extension machine – 3 x 10-12
1 arm Bicep cable curl – 3 x 10-15
1 arm Tri cable PD – 3 x 8-10 – l

Pull down machine for additional back work – 4 x 8-10 – last 2 hitting failure.

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.

[Hilly]

Monday – all boxes ticked as per.

Trained shoulders/chest – Was a good workout. Strength was decent.

Pm cardio done

Am – posing, abs, glutes and hams.

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.