[K-Antoni]

Hi mate,

– Blood test – go to the GP, tell them you feel this way – Get a blood test form – book online – wait a week – get your bloods with a follow up call with GP OR go to Randox for instance, get bloods done (with cost involved), get results + a follow up.

– Once you have the above this should answer all your posts.

– If all of that is ok (which I dont think it will based on your posts) – As Jordan said – Therapy – This can be accessed or referred by GP – Your local GP may offer self-referral OR again pay for a few counselling sessions.

– Just stick to something, whats your goal, simplify your nutrition to what you can repeat day in day out, and train what you enjoy – I changed from body parts to upper / lower / rest and enjoy it, feel more recovered etc. But just do one, as the guys on here said – don’t over complicate – I did the same, just do what my colleague told me years ago, JFDI – Just Fucking Do It.

Hope this helps.

Thank you I appreciate it 👊🏽

[K-Antoni]

This is me now

[K-Antoni]

1st pick is 85-88kg 2nd picture is 82kg third picture is 75kg and the last one is 72kg

[K-Antoni]

And this was my starting point

[K-Antoni]

This is me at the start of my “gaining phase” and me now

[K-Antoni]

Is there any changes anyone would make to my UPPER programming:

Upper – A: CHEST focused
Flat bb bench – 1 set
Cable row pronated – 2 sets
Cable chest fly – 2 sets
Underhand lat pull down – 2 sets
Tricep push down – 2 sets
DB preacher curl – 2 sets
DB lateral raise – 2 sets

Upper – B: BACK focused
Weighted pull up- 1 sets
Incline smith – 2 sets
BB Bent over row – 1 set
Tricep dip – 1 set
Shrugs – 2 sets
Ez bar skull crush – 2 sets
BB Bicep curl – 2 sets
Cable lateral raise – 2 sets

I’m wondering should I keep the cable fly in upper A or swap for an incline DB press and do I keep the tricep dip in UPPER-B or do I swap out for a plate loaded chest press removing tricep compound work.

@Hilly @Jordan_peters

[K-Antoni]

@MarcHector @youngoscar

[K-Antoni]

Video of my RDL form: https://drive.google.com/file/d/1h5xjqOAN2uKD7p8Emo4rIimjEX9Z9r-J/view?usp=sharing

[K-Antoni]

Solid progress bud

Your not going to look harder when you are trying to grow, it’s like planting a seed and watching a plant grow but the opposite with visuals in bodybuilding

As we grow we look worse

If you want to grow and see the fruit of your labour ( new size next time you diet ) you have to accept that there will be lines fading and you won’t look as good.

Focus on training performance leading the way here, your rate of gain has been perfect continue going up for another 12-5 weeks at least at exactly this pace.

I promise you it will be worth it you’ve nailed this part so just keep nailing it and focus on getting stronger with quality , patiently

@kuba thank you for the response!

What one of these two splits would you recommend thanks!

[K-Antoni]

Can’t help but notice how much worse I look- I look as if I’m somone who has come a steroid cycle or something fatter smaller softer 😭😂 fuck sake im so lost and just really don’t know what’s to do so im just bulking and trying to get stronger

[K-Antoni]

My gym has very limited equipment I know hilly said in the past to just run one and I think that’s what I’m going to do but do you guys think that I will miss out on anything running one rotation? Any advice or swaps you guys would make I’ll put what I’d do below

UPPER:

– Flat press
-Incline/shoulder press (what would you recommend here?)
-tricep compound (most likely dips)
-vertical pull (either pull ups or pull downs)
-horizontal row (either BB or chest supported)
Tricep iso (either push down or skull crush)
– DB lat raise

LOWER:

-bicep iso (DB preacher curl)
-calve (standing smith or calve press on a leg press machine)
– BB squat
-RDL
– leg press
-lying leg curl
-leg extensions

Everything two sets except leg press and tricep compound

[K-Antoni]

Okay thank you! Yeh I’ve been running an upper/lower rest repeat with two rotations upper A I start with chest UPPER B I start with back LOWER A I start with quads and LOWER B I start with hamstrings.

Each day I’ve devoted a key compound lift Upper A I start with flat bench upper B I Start with weighted pull ups LOWER A I start with squats LOWER B I start with RDLS. And I’m just really trying to chase progression on these lifts

[K-Antoni]

@MeganSylvester @Jordan_peters @Hilly @kerrysexton @chloepickford

[K-Antoni]

Should I train still? Feeling extremely lethargic and sleepy. Walking feels like effort.

I feel how you do when you play football or train legs and sit down then go to get back up and your legs are heavy and fatigued. That’s the best way I can explain it.

The past 10 days I think I’ve trained twice two upper body sessions.

Nkt sure to wait for this feeling to go or train through it while eating more

[K-Antoni]

I would love to but really not financially in a position to as I am young and don’t have much disposable income