[Joe]

What to do and NOT to do when you slip up

– DO move on. Evaluate why and how it happened to put in measures to stop it happening again. Remove trigger foods, remove temptations, unfollow and block food pages

– DO get straight back to the exact plan straight after

– DO write down some tangible goals to work towards that give your purpose and direction with your actions. Think very deeply about how much they mean to you and how you will feel when you achieve them. In times of temptation take a few minutes to tap into these goals

– DON’T starve yourself or kill your self with cardio afterwards, you will only make yourself extremely hungry and more than often make it happen again. You will then enforce the awful habit of binge and restricting to punish yourself. Sit with it and learn from it

– DON’T write the whole day / week off. A slip up on its own might be a drop in the ocean for weeks of hard work. But a week of binging from losing your head will do damage

Joe Gann

[Joe]

Finishing a mega week (mini cut week 5) with a 2kg drop overnight. Bodyweight was holding 128.0-128.5kg all week which was of no concern with the cycle going in but if things didn’t shift we would have pushed the set up on from tomorrow with a food drop so this may not be necessary

All lifts up across the board this week after resetting many movements. Still absolutely 0 joint pain which feels amazing. We take that for granted and its such a great feeling going into a lift fully confident with no niggles taking the wind out the sails

4-5 weeks to go on this mini cut and I feel amazing. Should get close to stage condition with relative ease. Should start seeing the physique come to life with the cycle coming through now

Cycle is
Test 600mg
Mast 300mg
Primo 700mg
GH 20iu per day
Tresiba 20iu

Joe Gann

[Joe]

Adjustments made to the set up
Weight this morning 128.5kg
As of Tuesday (check in day) drugs have been increased. I am now running
Test 600mg
Primo 700mg
Mast 300mg
GH 20iu

Clen has also been introduced at 40mcg

Mega leg day and took 2 reps up on the pendulum with way better control and pauses so I am very happy with how things are progressing during the diet

Have about 6kg still to pull off I want to be close to stage lean

Work to do

Joe Gann

[Joe]

Hi John, with your goal stating ‘pack on as much size as possible’ even if you say you do lose concentration during your session I’d say you can definitely add some more work to each session whether that be through additional exercises or volume. Let the motivation of progress keep you focused

Joe Gann

[Joe]

128.0kg this morning
End of week 4 mini cut and cruise

Rest today after a great leg day yesterday
2 reps up on the Atlantis pivot and small rep progressions across the board. I will certainly take that on week 4 of the mini cut and cruise

Pretty much been at my desk all day doing check ins and set ups with some steps in between

Groundhog Day as always and wouldn’t change it for the world

Checking in tomorrow so potentially some changes to the set up will let you know after my response

Joe Gann

[Joe]

Weighed in today 128.5kg
Rest today after a big leg day
Slight change to the leg day set up by Kuba

Seated d handle bicep curl x 3
Seated hamstring curl x 2
Leg extension x 2
Lying hamstring curl x 1
Pendulum squat x 1
Hyper extensions x 2
Standing calf raise x 2

So 1 less lying hamstring curl set and added hyper extensions

Quads are blowing up massively and I need more hamstrings. Glutes are definitely very strong due to the depth I squat and leg press. Due to always getting injuries with deadlifts we’ve opted for the hypers

2nd day on 20iu GH pre bed. Have seen a reduction in sleep quality seem to be waking up a lot so will keep an eye on this as I was sleeping great with 15iu

Will keep you posted

Joe Gann

[Joe]

How many mg in the vial? Need to know this before dosing

Joe Gann

[Joe]

Pull down cardio see if the legs are super inflamed. If it doesn’t pass try adjusting your electrolyte balance. If still no changes bloodwork will help alot to get a full picture

Joe Gann

[Joe]

SLDL Thursday when you have a rest day either side is what I’d do

Joe Gann

[Joe]

Order some new L-Carnitine the standard is 500mg per ml. Pro Forma does a great one the best one I’ve ever used with no PIP

Joe Gann

[Joe]

Weight today 129.1kg and check in response day

Bodyweight had held up at 129.1kg from the refeed a couple days ago. No changes to the food or output

Cals still
Training day 4.5k
Rest day 3.5k

No cardio
Steps 11,000 per day

No clen yet
SLU 500mcg fasted
L-Carn 500mg

Test 400mg
Primo 200mg

GH is going up to 20iu today
Very interested and excited to see what happens with this bump. Most I have ever done so let’s see what happens lol

Next week gear dosing gets increased for the last run of the mini cut

Joe Gann

[Joe]

Like Hilly says I’ve been loving having bicep volume on lower days which allows for a bit more volume of both bicep and tricep without taking away from other muscle groups in upper. Personally I find arms can recover very easily

Joe Gann

[Joe]

129kg today so a nice jump off the back of a refeed

The look is my favourite yet

Super promising to see my physique looks its best yet on its way down in a diet and on a cruise. Very excited to see the look when gear goes back in and we start pushing food up that rebound fullness and tightness is always so superior

Feedback from Kuba comes tomorrow so shall update on any set up changes

Joe Gann

[Joe]

Mega bloodwork mate

I would start the P5P now to get it layered in before you start the cycle

Joe Gann

[Joe]

Checked in today at 127.9kg, yesterday came down to 127.7kg

We have done another feed today to slow things down a touch with being on a cruise and still 6 weeks left. Condition is coming in fast starting to see glute lines and waist has really come in which reveals a lot better proportions

Cals are still 4.5k training day and 3k rest day
No cardio
11k steps
No clen yet but that will be coming in the new week at 20mcg

Feeling amazing mentally and physically. Cognitive function is up massively have way more energy across the day which feels great. The joints have been painless for a couple weeks now since resetting a few things and physique is holding a good bit of fullness due to improving the quality of some lifts due to the reset

Check in response will be Tuesday so any updates will come then

Joe Gann