[Joe]

What a weekend

Me and Hope flew to Alicante for her last show of the year the Ben Weider pro qualifier

We’ve been flat out here there and everywhere if you have competed abroad you know how it is. But everything has been nailed to perfection and got in to train upper and then lower at Titan fitness which is an amazing facility

Celebratory meal out tonight with Hope and we are spending a couple days here post show to relax before getting back to business and finishing off this off season

Bodyweignt is down a touch to 133-134 with the raised activity. With eating 5500 cals a day at 135kg (when I left) and usually not doing lots of steps other than my morning cardio and walking back and forth to the gym being away and on my feet all day I did expect a drop but that’s okay, will make room for a couple nice dinners out now

Sushi tonight I believe

Joe Gann

[Joe]

Agreed, only reason you’d want EAA’s first thing is if you were training fasted. Other than that intra workout toward the end of your session. Glutamine is a staple in my supplement stock mainly for its digestion benefits and very reasonable so win win

Joe Gann

[Joe]

134.9kg again this morning and a massive leg day went down

Joints were feeling great and felt very strong in all the isolations today approaching the main set of the day.. Pendulum squat all time best added a 2.5kg to the previous 6 plates, matched reps. PROGRESS

incredible run, feeling rather invisible atm *touch wood*

This is the set I have my mind on all day. No better feeling than dominating the set and coming away with what you wanted

I have introduced isometric leg extension holds in the short with light weight at the beginning of each leg day has 100% improved my knee health

Rest tomorrow and will be flat out day working and packing as we leave for Alicante Friday morning for Hopes last show this Sunday

Joe Gann

[Joe]

What Hilly said, also I’d only consider HGH if you have the funds to run it long term. If your main priority is building tissue and funds are limited then I’d stick to more AAS

Joe Gann

[Joe]

All time heaviest weight today – 134.9kg / 297.4lbs

and an incredible push session, managed to get 3.75pps x 6 on the low incline Atlantis smith. Held at 5 reps for 3 weeks so I was over the moon. Felt way better also so that’s massively important too

Last push of the off season now I had chats with Kuba this morning, off season is due to end in a couple weeks but the way the progress is going, the way I’m feeling, appetite still being high and condition still fine. Going to get bloods done once I’m back from Alicante next week and if they are acceptable we shall push things on and milk it for a few more weeks

On a mission atm, I always am but to feel this great, motivated and up beat at the end of a real hard push way heavier and bigger than I’ve ever been before is a blessing

Joe Gann

[Joe]

Bike will be the most space efficient option. You also then have the option of HIIT too. Treadmill would also be great if it goes incline if you have the space, you do also then have the option of using it for steps if it’s raining

Joe Gann

[Joe]

Monday means pull day
Weighed in this morning 134.2kg
Checked in with Kuba and actually happy with the look for peak off season. Didn’t think I’d be seeing remnants of glute striating at this weight but here we are. Feeling relatively good at this weight too, certainly feeling very heavy and slow but appetite is still there which I think plays the biggest role with quality of life in the off season

2 more weeks of pushing now then the fat loss phase begins super excited

Joe Gann

[Joe]

I opt for lower rep ranges for bigger compound lifts 6-9, as long as you are confident with the execution. Running higher reps 12-15+ on big lifts you run the risk of the set coming to an end due to gassing out. Also a lot harder to maintain composure when lifting heavier loads across higher reps. Isolations a touch higher reps such as 8-15 max is fine unless you have an injury there’s no real need for more

Joe Gann

[Joe]

Hi Joe,

Just a quick message to say 1) love the episode on the BDC – insightful and entertaining.

2) perfect timing on dropping the leg training video – it was a great watch and perfect for fuelling my Quads and Hams session tomorrow!

Keep up the great content brother!

Appreciate this mate! Hope you had a great session. will keep pumping out the vids

Joe Gann

[Joe]

Hey mate what does your diet look like

Check out my YouTube I just posted a full day of eating with macros and all meals laid out

Joe Gann

[Joe]

Saturday 25th April – Leg day
Weighed in at 134kg this morning. Mind was on my leg day and it certainly didn’t disappoint

I always love training it’s my ultimate passion but this off season it’s been the most enjoyable it’s ever been

Peak size, peak strength very minimal joint issues which means week to week progress

Main lift of the day was the Atlantis pivot press which I took for an all time load PB of 490kg x 5 very deep very clean reps

Joe Gann

[Joe]

I run both at 1mg per day when I have an injury / niggle I want to clear up and then 500mcg year round as a preventative dose

When mixing the solution it’s important Inject it slowly down the vial wall and avoid foaming

If you’re wanting to inject 1mg dose from a 5mg vial

For example mix in 1ml of bac water into your 5mg solution, then pull out 0.2ml

This is a 5th of the total solution which will give you 1mg

• This reply was modified 5 months, 2 weeks ago by  Joe.

Joe Gann

[Joe]

133.6kg this morning, hovering between 133-134kg atm which is fine with this push coming to an end soon

Great upper session today, my biggest session of the week with the exercise selection and volume. 3 weeks left of the push then I’ll be dieting in a cruise I may look to trim some volume here to retain performance temporarily

But for now, we push on. I don’t really fixate on how I feel day to day too much. I’m in new territory of muscle and bodyweight I’m not expecting to feel great. But if I’m progressing in the gym and joints are healthy we keep it moving forward

Upper
Seated d handle curl x 2
Machine chest press x 2
Single arm machine row x 2
Seated cable 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]

I found when I persisted with the SLU there was less pain, hurts for 1-2 seconds like a bee sting never caused long lasting PIP or swelling which is the main thing

Joe Gann

[Joe]

Big weigh in today at 134.8kg. All time heaviest

Condition is still holding nicely have lines in my glutes in fasted check in pics. Really looking forward to seeing what the physique will look like after my next fat loss phase. It starts in 3 weeks will probably pull 10kg off. This will have be very very lean and then push up again for 23, that second push will be the game changer and will have me competitive for my open debut

Leg today. Immense session. Progress on everything

Atlantis pendulum I held load and reps 6 plates for 6 but foot placement was lower and I sunk it deeper so I’ll take that as the progression

Joe Gann