[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 4 months 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

[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