[Joe]

If you are running this at a 2 on 1 off frequency this will more than likely be too much volume to recover from. I would advice pulling a set off some of the bigger movements

If all goes well and you are progressing nicely and recovering with ease then you can introduce more sets as a means to progress. I would always favour starting lower and working up rather than going in too hot and over cooking yourself early doors

Joe Gann

[Joe]

Monday = Pull day
Checked in this morning at 134.0kg, all time heaviest

With all things considered actually feeling decent. The usual peak off season heavy weight lethargy is there but that in some ways feels quite cool. It means we’re working

The current stack remains
Test 800mg
Primo 1300mg
Mast 300mg
GH 10iu pre bed
Lantus 20iu

Took a food increase last week which has seen the body weight climb a touch a long with 5iu of insulin added to accommodate this

Will await Kubas feedback from check in form and pics tomorrow

3 weeks left of this push, as always will be making every session count

Joe Gann

[Joe]

Mast wouldn’t add that amount of weight gain immediately, had a few clients mast come back as test prop recently so may be the case for you

Joe Gann

[Joe]

If you find the meals are slowing things down you can start calorie banking which is a system that saves calories earlier on in that day / week to allow for an influx in more calories for an off plan meal. This way the calories saved are then used during the off plan meal, therefore not pushing you over your calorie / macro target

For example go protein and veg only on the lead up to the meal to save all your carbs and fats for a big evening meal. Secondly you could shave off 1-300 calories on the days leading up to your day where you have the off plan meal. For example the 5 days leading up to your Saturday night out you take off 200 calories from your plan, you have saved 1,000 extra calories to use that day

Calorie banking must be done PRIOR to your off plan meal, not after

Joe Gann

[Joe]

Yesterday was a big leg day (as always)

Atlantis Pivot press is the biggest lift of the session took 480kg for 5 reps, have not done this session here in 2 weeks due to travelling last weekend so lost a rep but that can be expected with some adaptions lost also not getting a lift off which takes a lot out of me. Everything else progressed massively before this too so this will also have an effect. Only fuel for next week to get this back to 6 reps or even gain a 7th

For me right now training at full intensity under real heavy loads with no knee pain is a blessing every time. If you have ever suffered with joint pain you can understand. Feel very grateful every time I get to train now and nothing hurts, no better feeling than getting after it at max capacity without anything holding you back

The goal for my big lifts each week is take a micro progression even if a 0.5-1kg a week. This or a rep up when I have been running these lifts for months at peak off season is a massive win. A rep up with the same standard of execution means tissue built as an adaption has been caused. A rep or 0.5kg up is a cause of celebration and is no small win

Time for a big rest today just finished off check ins and Hope is coming over she is 2 weeks out from her Alicante show

Joe Gann

[Joe]

Opt for Reta if you are dead set on using a GLP-1, I would never recommend Mounjaro with bodybuilding goals

Joe Gann

[Joe]

Melatonin is great for shift workers / jet lag to manually signal the body that it’s time to sleep. It will kick start your circadian rhythm when your sleep cycle is upside down

Joe Gann

[Joe]

Friday – Upper
Coming towards the end of week 22 of the off season. Doing a total of 25 weeks pushing so last leg now

Session today was great, back in rotation with my training partner after my week of being in different gyms

Training right now is very progressive, steady and patient progressions. More or less edging every exercise up 0.5-1kg up every session

My favourite lift of today’s session is the pin loaded prime flat press, gym pinning that with 16.25kg now. Probably one of my favourite presses ever, not much thinking involved the set up is super easy and elbow path is perfect in the lengthened position

With this time left pushing I’m very conscious to keep my foot firmly on the gas (as always) but this type of BW can often slow people down with habits slipping and energy dipping. Making conscious efforts every day to not let standards slip even with the peak off season lethargy

Upper
Seated d handle curl x 2
Machine chest press x 2
Single arm cable row x 2
Seated machine fly x 2
Single arm machine pulldown x 2
Extreme row x 2
Kelso shrug x 1
Lying Y raise x 2
Reverse cable curl x 1

Joe Gann

[Joe]

Back (lats) and arms are also my focus points

I am going with pull, push, legs, rest, upper, lower. Starting with pull means you are going in mentally and physically fresh

I also then start my lower days with arm work so they get some extra low volume high quality work across the week

Joe Gann

[Joe]

Have used Tel for the past few years ranging from 40-80mg. Like Hilly said it’s very commonly used most bodybuilders I know utilise it

Joe Gann

[Joe]

Thursday = Rest day
Post leg day hangover love it, yesterdays session was immense. Woke up did cardio, got my head down and polished off check ins early then took some time to myself after a hectic past week

Very much looking forward to a full week back home, no traveling full hermit mode

Let’s get it

Joe Gann

[Joe]

What would you run them at mate?

No specific injury’s, more for keeping on top of things + prevention + recovery purposes.

500’mcg am & pm

[/quote]
Can confirm I’ve been running exactly this the past 5-6 months and have seen improvements in joint health whilst at all time bodyweight and strength

Joe Gann

[Joe]

BIG leg day today. Probably my best leg day for a long while. Every leg day is great atm but this was extra special

Luckily was captured on camera for my YouTube channel

My training partner is deep in prep so it’s no talking, set to set, pure business

Atlantis pendulum 6 plates took for a nasty controlled 7 reps. Very happy with today’s performance after having the busiest week of travel since I can remember. Just have to turn it on mentally

A big rest day is very much needed tomorrow

Joe Gann

[Joe]

If you ever find taking on loads of pills at once causes digestion issues there’s no issue splitting these across the day too that’s what I do

Joe Gann

[Joe]

Great trip down to Cheltenham for the tbJP clothing shoot today and then straight into a big push session

Very happy with the incline smith press work, took 3 plates and a 12.5kg per side for 5 reps on the cybex smith. Felt great Im used to the Atlantis smith press which has a counter force on the track

Way more traveling this past week than I’m used to, busiest week of the year. But all good stuff

Time to go into hermit mode for the coming weeks

Food went up today which I will update you on tomorrow. For now it’s time for bed after the long drive

Joe Gann