[Hilly]

Friday – Weight – 237 after Rest day

All meals in no issues
Digestion still good
Sleep dow due to baby having a bad night. Missed fasted cardio.

Trained back and delts – Very busy and rushed day today but is what it is. Trained and got deep tissue.

Pull overs – 4 sets of 10-12 – last 1 to failure
1 arm cable row – 4 x 12 – last 2 to failure
Seated upper back row – 4 x 15 with 2 second pause in contraction
wide grip Pull down – straight normal sets – 5 x 8

Standing Db lateral raise – 6 x 10-12 – last 2 to failure
Rope front raises – 3 x 15 – last one to failure.

Shrugs – 3 x 10 – last to to failure.

Resting Sat and sun as away in London

Just 1 client competed Sunday as the other got injured and we have pushed show back

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[Hilly]

great post by Sas.

First and foremost its a personal choice – every one will know the more drugs you take the more negative effect on health. So one persons justification will be different to anothers.

For me the real decision should be made when all avenues have been taxed and ticked off. So you have spent time working up in doses doing every single thing right and to he best of your ability. Covering all aspects of health etc.

if you then decide you need/want to be bigger and your not getting there then that may be the time to continue to work the dose up into what would be classed as pushing things hard.

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[Hilly]

as above 120-150

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[Hilly]

Because you’ve just added 4.5 x the amount of anabolics you were on?

So the ability to synthesise protein is more efficient, glycogen uptake, cell swelling, intracellular fluid. Plus slight inflammation from injecting Anabolics. This is completely normal with the circumstances you have described buddy.

exactly this. I would of expected this for sure. Especially with something like prop

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[Hilly]

having trialed drinking just bottled water both here in the Uk and then when staying abroad I personally feel no difference so have never made the full time switch.

There is no doubt bottle/filtered water will be purer in terms of chemicals. How much of a difference this would actually make I am not sure TBH

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[Hilly]

have you tried the search button bud – there has been a few threads of late discussing this in detail from a few of us.

Very good info from Kuba and I would agree for sure with that.

performance and day to day feel as well as how you feel in the session is a key marker for me.

If your feeling really down on energy and strength has just started to dip and I mean just then a reseed can make all of the difference – I usually just double or triple clean carbs.

if you find this doesn’t help then a diet break is defo the way to go especially if you dont have time constraints.

Pictures and look also play a big part but thats not something we can advise on here

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[Hilly]

Its impossible for any of us to say if you will or will not need PCT.

I would wait 5 weeks and get bloods done to check hormones.

if your still shut down then I would go clomid – 100mg for 5 days and then 50mg for 20 days.

I ave had success with this alone with clients that have just used lower dose test cycles and not come back on there own.

It may come back on its own over time, you may need HCG.

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[Hilly]

thursday – Rest day

All meals in
All work done.

Not much exciting going on.

I am away at the weekend so will be training back and delts 2moro.

Then I have some deep tissue booked in specifically for my jab sites – glutes/lats.

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[Hilly]

Just get back on plan.

Keep regular cardio in and it will drop off.

Next time don’t restrict so badly and you shouldn’t come across these issues

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[Hilly]

Because it doesn’t matter when you take it, just that you take it, and if your making a shake with other stuff going in, then you will remember to add creatine . That’s basically the simplest version of it possible

As J says

I usually recommend intra as it’s easier to remember to people.

Personally however I have it in my morning digestion drink.

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[Hilly]

You need to workout maintain kcal then adjust based on goal.

You could set them at 15kcal per lb of BW as a ball park figure and then adjust based on what your body does

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[Hilly]

Imo you would be better off staying as you are n pulling some fat off first.

I’m not 100% sure on the ranges but I think your E2 is high (these are not Uk measures) so dropping BF may pull
This down naturally

Then you could step the dose up to 300mg weekly split into 3 jabs over the week.

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[Hilly]

There are 2 ways of looking at this

One to control output for appetite and digestion – I like to monitor why steps n make sure I hit 10k minimum n so steady state on wake some days

To maintain / improve fitness and good heart health – I like HIT on a spin bike 3-4 times a week for this

I usually do it fasted and it’s just 7-8 all out sprints for 10-15 seconds with 45-50 seconds rest followed my stretching

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[Hilly]

Wed – 238lb – Little dip. High day and legs today.

All meals in no issues
Felt good all day
digestion is pretty dam good as of late – no real issues and BM are 2-3 times a day.

Legs absolutely ruined me as per- all stated are pyramid up in weight,

Lay ham curls with a 2 sec pause in contraction – x 10, x 10, x 10, x 11f, x 8f
extensions – x 20, x 20, x 20, x 20, x 15 plus 5 partials, x 12 plus 8 partials –
Belt squats – x 20, x 20, x 20, x 20, x 19F
leg press 4 sec negative and 3 sec positive – x 15, x 10, x 10, x 8f
1 leg leg press done with no rest between legs – x 12/12/10
1 leg standing leg curls – each set with the same number of reps in partials – x 10, x 10, x 8F
Seated ham curl – 3 second negative -x 12, x 12, x 10F

Ruined – Pump was nuts as per

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[Hilly]

Never heard of him but there are people out there with physiques that are natural and mind blowing. Its just the genetics they were born with and for the rest of us its hard to believe

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