[Joe]

Agree with the above I have battled with knee issues on and off the past couple years and since introducing isometrics my knee health has improved dramatically. Especially pre leg day I get on the leg extension with light weight and do 3 sets of 15 reps holding the contraction for 5 seconds this helps a tonne

Joe Gann

[Joe]

Photos

Hi Tim,

Training split wise, looks to be an upper body focused split is this your goal? If so wanting to compete in MP then I like this split. If you want more of a balanced split that first Push / pull could be replaced with Push / Density. By density I mean back work and some posterior chain work sprinkled in then your other leg day be quad focused

Cycle wise what is your history with cycles? Before I suggest something I’d like some more context

Joe Gann

[Joe]

Check in photos Monday 30th March 2026

+5 More Photos

Joe Gann

[Joe]

Hi everyone first post of the log. I will run through my current set up and goals

I am currently at the end of week 20 of my off season. I am transitioning from classic physique into open super heavies. My stage weight was 111.6kg on October 18th 2025 this morning I weighed in at 133.1kg

I have 5 weeks left of this push then I will enter a 5 week health phase then start a 9 week fat loss phase. After this I will rebound into a 20 week off season again. Then I will go into another 5 week health phase and begin prep for my open debut at the beginning of February 2027

Current cycle is (per week)

Test 800mg

Mast 300mg

Primo 1,300mg

GH 10iu per day (all pre bed)

Lantus insulin 15iu with meal 1

Mots C 1mg pre training

SS31 1mg faste

L-Carnatine 500mg fasted

Here are my check in photos from Monday 30th March (5 days ago) I check in Mondays so will update then. These were taken after a 4 day deload of full rest

Joe Gann