Joe
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Sunday rest day
Morning walk and coffee with Hope after her show and big check in dayRested and ready for a big new week
Excited to train at the tbJP gym Tuesday for push
Feels good to be back in my flat and usual routine after the show weekend. Can’t beat your own bed and set up
Early night nothing special today, you know the score
Joe Gann
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Different brands will usually have different macros, this difference should be minor though. The important thing is to stick to a set brand of food item / products and keep that consistent as a constant. Then when the coach pulls or pushes X amount of said food the difference is consistent as you go on
Joe Gann
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Amazing time at the tbJP Ben Weider pro qualifier this weekend
I was there supporting my girlfriend Hope who competed in bikini and won her class by default as she was the only one in her height class then into the overall, which is always a shame as she wanted a battle but happy enough as she looked mega and got compared against the other girls going for their cards
Got some feedback and onto Alicante in 3 weeks
For now, a big rest tonight and some sushi to celebrate
For me today was rest to prioritise my work this morning and being there for her. Was great meeting some of the other tbJP athletes and watching the show getting a sense for the Open competition I will be up against next year
Joe Gann
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Like Rich said using a bench for more stability would be the ideal
A great cue for getting the most out of flies is forget about bringing your hands together in the middle more so think about elbows together. Keep your chest proud and focus on driving your bicep into your pec. The contracted position should with your arms straight out in front of you with minimal elbow flexion. Keep shoulders depressed to avoid rounding and front delts coming in
Joe Gann
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Also a cheap alternative to cream of rice if you wanted a quick / sweet option that isn’t oats is just rice flour can order it on Amazon super cheap and digests well. If you want to flavour it a drop of sugar free syrup or just mix your whey in once cooked
Joe Gann
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Mega day yesterday
Was a guest on The Big Dogcast then went to Ulrtaflex Rotherham for a leg day
5 plates on the predator pendulum for 6 nasty quality reps, first time on this piece so I am happy with the performance considering that
Luckily all the isolations are more or less the same as at FLF so could transfer my session over smoothly
Weighed in yesterday at 133.9kg and dropped 1.5kg overnight more than likely from a very busy day outside the usual routine. Of course everything was nailed we dont miss
Big rest day today doing the necessary post meal steps other than that resting the mind and body
Tomorrow I am in for Upper early doors because then I am travelling to Bradford for the tbJP Ben Weider Pro Qualifier
Anyone else who is going I shall see you there
Joe Gann
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How much caffeine are you having pre workout? I personally have found reducing pre workout stimulants keeps me a lot fresher post workout from less mental stimulation during my session and less of a caffeine comedown
Joe Gann
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Personally it took almost 6 months for me to start seeing results at 2mg per day. Mainly noticed less acne, skin looking less ‘textured’ and hair thicker. It takes a while to actually start seeing results from what I’ve seen
Joe Gann
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Monday check in day and pull. Weighed in at 133.4kg which is peak weight
Current split is
Pull, push, legs, rest, upper, lowerI train biceps with legs, and triceps with lower
Starting every session with some form of arm work as that’s my priority and I have seen zero negative feedback to big lifts by starting with arms. If anything improvements by going in with warmer jointsYesterday was rest, was absolutely bodied. Love it. Sunday was a massive leg day with some big progressions. So spent the morning working then all afternoon relaxing for a big day ahead today. Sunday afternoon onward once all clients are looked after I make a big effort to keep off my phone and socials to not only physically rest but mentally too
Another big week ahead to get after it
Joe Gann
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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
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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
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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
