[Hilly]

You can of course run the test and deca in a prep and see how it plays out, just like any prep you need to asses how the look and response is from having those drugs in compared to other preps were deca may of not been in. If your seeing all the progress you expect to see then all is good.

I would defo use EQ here to control E2

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[Hilly]

goal of cycle? are you dieting/growing?

I would be more inclined to run 300mg test and 200mg primo personally either way and asses response and then if want to run tren add in just 50-75mg per week for a duration

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[Hilly]

Sunday – Rest day

15k steps

5 meals in

Nothing else to report –

Shoulders/back/chest 2moro – See how the tendons and pec feels

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[Hilly]

Sounds like some form of issue towards the pec insertion site or even the bicep -i would see a physio pretty sharpish and be very careful with training until then

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[Hilly]

if you need to do that show simply reduce the time off the off season cycle – 30 weeks is a overly long time Imo anyway. Just run for 26 weeks.

Very simple solution and will work perfectly

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[Hilly]

Dream sleep 30-60 mins before sleep

Same here

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[Hilly]

What is the goal of the cycle?

How do you feel on 300mg test?
were does it put your E2?

Impossible to answer your question so far as we cant guess this information to then gave sensible advice

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[Hilly]

Saturday – 5 meals in

Trained just legs with a friend who is coached by one of my clients – no arms as tendons are sore and thought resting them made sense.

Lay ham curls – x 8, x 8, x7f with 2 drop sets
Extensions – x 8, x 8, x 9F with 2 drop sets
squat machine – x 6, x 6, x 9F
Leg press – x 8, x 8, x 15F, x 13F
Adductor – x 10, x 10, x 16F

Kept volume more or less as normal so im still good to train Tuesday or wed as planned

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[Hilly]

Friday – 11k steps in and 5 meals

Trained delts/back and managed some chest. The tweak on the left(good) pec has come good pretty quickly.

1 arm side laterals – x 12, x 12, x 7f
Seated machine press – x 8, x 8, x 9F
Standing Db laterals – x 15, x 9F

1 arm HS PD – x 6, x 6, x 7F
Seated mag grip row lat focused – x 8, x 8, x 7F
Upper back machine row – x 15, x 13F

Chest press – 5 x 10-15 – very light pump stuff for blood volume.

My tendons are still in agony while I train, mad annoying they won’t heal for what ever reason.

Body comp seems to be shifting nicely – Weight is holding pretty well. Was 220.8lb today.

BG has come down from the Mots C and reta – 3.8 and 3.9 reads this week.

Will de hair 2moro and asses look Monday before I re asses things but im pushing pretty hard in terms of carbs being low and keeping output decent.

The goal this time is to see were I can also get with no direct cardio and just tapering steps up through dog walks etc. I have no issues keeping food low and this also helps me asses effects of the reta better as per experiment

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[Hilly]

What probleme for your knee is a tear on mcl or what you need an operation ?

Wed – good day today

5 meals in.

great few hours with Arilena this morning.

Worked this afternoon and a couple of consult calls.

Trained 4:30-6 and then podcast tonight.

Training went well, still taking things easy with my knee but no pain at all, also adjusting to new split layout.

Arms/legs

EZ cable curl – x 8, x 12F, x 10F

Ez cable PD – x 10, x 10F, x 7F

1 arm machine curl – x 8, x 8f, x 13F

1 arm Tri PD -x 8, x 11F, x 9F

Lay ham curl – x 8, x8, x 7F

Extensions – x 8, x 8, x 10F

Leg press – x 10, x 10, x 10F

lower working volume on legs all week as I asses the right knee.

[/quote]
Nah it was not to major – i tweaked it when in centre parcs with my daughter. It was swollen pretty bad and I could not straighten my leg for 7-10 days or contract the quad and had to take 3 weeks off training legs.

However I was putting Klow into the tear drop near the MCL and it was back to good in just under 3 weeks

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[Hilly]

If one day off and one day on allows you to recover well then go for it . I would call this rotation A and have a rotation B that you’ll run for the next cycle. Just get the movements to mirror each other . That way you can keep progressing the movements for a long while . So perhaps the uppers could potentially look like this to balance everything assuming you need everything.

UPPER A

Vertical lat pulldown x 2

Tbar rows x1

Upper back pull downs x 1

Incline Dumbell press x 2

Dip variation or tricep compound x 1

Fly variation x 2

Lateral raise variation x 2

Tricep isolation x 2

UPPER B

High incline chest press variation x 2

Flat press variation x 1

Tricep compound x 1

Fly variation x 2

Pulldown (lat focused) x 2

Upper back row ( chest supported) x1

Lat horizontal x 1

Tricep isolation x 2

Lateral raise variation x 2

Fully agree with Oscar here, great post

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[Hilly]

I would first look at.

How much strength has increased over time.
How execution is and exercise choice for yourself
How much overall weight has gone up and how other things are growing in comparison

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[Hilly]

if your planning on moving to a U/L anyway I would consider that transition now to give yourself more rest between body parts while on a deficit as this may likely help maintain strength a little better with the reduced frequency.

However as J says its very normal to loose strength when you are dieting

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[Hilly]

If all health markers are great then technically no need to cruise no if all else is great also.

Stay as is and reverse out into growing

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[Hilly]

Much appreciated Sas and Hilly!

What is the best case for fats? I currently have them at 60 TD and 70 NTD. Would you recommend to hold these until I reach a certain bodyweight/point before tapering up?

Yes I would.

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