Push

Chest press (flat) x2

Shoudier press (or high incline) x2

Close grip press (smith) x2

Pec dec x2

Side laterals x2

Tricep iso x2

Pull

Seated ham curl x2

Stiff dead’s x2

Single arm lat pull x2

Upper back row x2

Lat bias row x2

Upper back pulldown x2

Bicep iso x2

Legs

Single leg ham curl x2

Leg extension x2

Quad compound (hack) x2

Single leg press x1…

Read more

Thank you very much for the reply much appreciated.

Where then would you put the small runs in? Like I said they will only be 3km and at a steady pace

Hi all,

I would really like some help planning my week of training as I now want to introduce some running.

I’ve previously ran upper lower x4 and loved it and made very good progress

Quads are my strong point with hamstrings and upper needing the most work so this is what I’m thinking of running but unsure how to plan it in for the…

Read more

Hi all,

Coming towards the end of my holiday/photo shoot prep in 5 weeks time and il also be coming off cycle which I ran 300mg test e and 350mg mast.

I’ve ran an upper/lower split x4 a week for well over a year now and by far my favourite split for enjoyment and progress.

When I get home from holidays obviously il be starting a PCT, but also want…

Read more

Thank you all

Thanks all 👍

Thank you all 👍

Hi all,

Coming towards the end of my holiday/photo shoot prep in 5 weeks time and il also be coming off cycle which I ran 300mg test e and 350mg mast.

I’ve ran an upper/lower split x4 a week for well over a year now and by far my favourite split for enjoyment and progress.

When I get home from holidays obviously il be starting a PCT, but also want…

Read more

Hi all,

Currently upto 40mins daily now and been using the stair master, can get very very boring so was thinking of switching it up 20mins stairs and 20mins maybe bike or incline treadmill.

But as I been using it the entire prep and only 4 weeks left would it be a smart idea to swap it for something else ? Aslong as heart rate stays the same…

Read more

Hi all.

Was just curious if anyone has tried Reta?

Experiences, side efforts and thoughts on this new peptide.

Everything I’ve seen so far has all been good, to good to be true to be honest.

Does it have to be cycled ? Will it impact your metabolism after coming off?

Thanks

Hi all,

Coming towards the end of my holiday/photo shoot prep in 5 weeks time and il also be coming off cycle which I ran 300mg test e and 350mg mast.

I’ve ran an upper/lower split x4 a week for well over a year now and by far my favourite split for enjoyment and progress.

When I get home from holidays obviously il be starting a PCT, but also want…

Read more

tbh I haven’t taken a de load the whole time, I’ve managed it quite well and only now has progression started to slide, nothing major, last 2 sessions I’ve lost on a rep on 90% of exercises

Hi all,

Coming towards the end of my photo shoot diet now and the last few days training performance has started to decline, I’ve learned through the forums and education videos on here to drop volume but unsure where and what exercises to pull volume from.

I’m going to remove all intensifiers, but where else can I pull volume from to… Read more

Hi all,

Started my 4th cycle last Wednesday at just 250mg per week, I’ve had abit of “test flu” before on previous cycles but woke up this morning and legit aching from head to toe, even all my joints are sore and since starting I’ve put on just over 2kg in 5 days with no changes to food or anything just adding the gear.

Anyone else…

Read more

Thank you all for you replies, it’s much appreciated 👍

Hi all,

Started my 4th cycle last Wednesday at just 250mg per week, I’ve had abit of “test flu” before on previous cycles but woke up this morning and legit aching from head to toe, even all my joints are sore and since starting I’ve put on just over 2kg in 5 days with no changes to food or anything just adding the gear.

Anyone else…

Read more

Thanks again for the reply, yes I understand what you’re saying, after the 16 weeks then would you still hold the dosages as I diet down ? And I’ve ran primo before and but not mast, thinking of trying mast as the price is a lot cheaper and primo is commonly faked ?

Here is the rough guide line I’ve put in place, obviously this is just a guide and may need to change on the feed back I get

Cycle plan

30 weeks total

Push phase

Week 1-18

Week 1-4 250 test

Week 4-8 250 test 100 primo or mast

Week 8-12 350 test 100 primo or mast

Week 12-16 350 test 200 primo or mast

Week 16-18 400 test 250 primo or…

Read more

Thank you very much for the advice, much appreciated. Waiting for bloods to come back first and take it from there 👍

Hi all,

Starting my next cycle soon, I’ve ran just test and I’ve test and primo, never tried mast.

A lot of mixed reviews saying that they are both very similar and some say primo is a lot better than mast.

The goal for me is adding muscle tissue so would primo or mast be the better option ? The cost of primo compared to mast is also a big…

Read more

Massive thank you for the replys

I get lean quite easily due to having a very active life/job, I’ve never got to ‘stage’ lean but have been very lean previously a few times, I normally run 1 cycle each year as gaining weight for me takes a hell of a lot of food. As I’m currently on 5k TD 4.5NTD 20 mins cardio x3 and around 16k steps due to…

Read more

Massive thank you for the replys

I get lean quite easily due to having a very active life/job, I’ve never got to ‘stage’ lean but have been very lean previously a few times, I normally run 1 cycle each year as gaining weight for me takes a hell of a lot of food. As I’m currently on 5k TD 4.5NTD 20 mins cardio x3 and around 16k steps due to…

Read more

Hi all,

Looking to run another cycle soon for an upcoming holiday and photoshoot, I’ve ran 2 previous cycles before which were .

Cycle 1 – test E at 400mg a week

Cycle 2 – test E 300mg primo 350mg a week

I’m very health conscious so always get bloods done etc and don’t want to push it where health can be effected.

Photoshoot is planned to be in…

Read more

Brilliant feedback again, thanks so much.

So would 4k steps drop be an adequate amount to drop when making changes ?

I have a very fast metabolism and last time I had to cut the bulk a little short as I pushed upto 6.5k calories and started to run into some digestive issues, so want to stay in this push phase for longer this time so by…

Read more

Hi all,

It’s been 4/5 weeks now since end of photoshoot prep, and been gradually increasing food and reducing output.

Only the last 2 weeks have gym performance has started progressing again so that’s why I haven’t made another change even though body weight is not moving, but it’s been around 2 weeks now where my weight has stalled,

I was…

Read more

Awesome, cheers for the help mate much appreciated 👍

Thanks for the reply, so with upping my protein would I be upping my protein from complete sources ? As I get 200g from complete sources but including the trace proteins i get total 240-260g

Awesome reply’s again thanks a lot 💪👍

Thanks for the reply, my only question as this subject confuses me abit is pushing carbs and ruining insulin sensitivity, as I’m only 76kg 5 foot 11 and on 800g of carbs on a TD already, 90% coming from clean sources.

Only other thing is I pushed upto 6k calories on my last push up and spread it out over 6 meals, il be upto that amount of food…

Read more

Little update.

Steps has been hard to drop due to having an active job and running around the house with 2 twin boys so still hitting 17-20k daily.

Cardio is now down to x3 30mins (kept at 30mins as I really enjoy it)

Food is now NTD 4.5k TD 5kTD

weight as gone up roughly half a KG since lowest weight of cut but obviously coming off cycle and…

Read more

Thank you very much for the help.

Little update.

Steps has been hard to drop due to having an active job and running around the house with 2 twin boys 😂 so still hitting 17-20k daily.

Cardio is now down to x3 30mins (kept at 30mins as I really enjoy it)

Food is now NTD 4.5k TD 5kTD

weight as gone up roughly half a KG since lowest weight of cut…

Read more

Thanks for the reply, il monitor look bog and assess volume if I’m not recovering

Hi all, I’ve put together a upper lower split with 2 variations and going to run it 1 on1 off as it suits my busy lifestyle , I would just like some thoughts on order and selection and if I should change anything, any help would be much appreciated

UPPER A

Shoulder press mc x1 6-10 x1 15-20

Flat chest press mc x1 6-10 x1 15-20

Single lat row x2…

Read more

Thanks very much

Hi all, I’ve put together a upper lower split with 2 variations and going to run it 1 on1 off as it suits my busy lifestyle , I would just like some thoughts on order and selection and if I should change anything, any help would be much appreciated

UPPER A

Shoulder press mc x1 6-10 x1 15-20

Flat chest press mc x1 6-10 x1 15-20

Single lat row x2…

Read more

Thanks all for the help, so really speaking I can keep pushing carbs aslong as body composition stays in a good lean spot, even if I went towards 800-1000g ? I have a very active job so metabolism is very fast

Hi all, just starting my push up now from a very lean composition, I was just wondering how much I can push my carbs up before I need to push fats up, currently at 400g carbs NTD and 500g TD with fats at around 50-70g, 77kg natty.

Read about eating too many carbs can potentially effect my insulin sensitivity, and not sure how high I can push…

Read more

Thank you all for your help, very much appreciated 👍

Thank you so much for the reply, so that means go to TD 4500k NTD 3300k and drop the steps and cardio down ?

Also will be staying off for probably around 9-10 months

Hi all, new to this site and I have been loving it to be fair.

I’m currently just finishing up a peak week for a photo shoot and wasn’t sure after this do I just go back to what I was currently doing right before peak week.

Food as been high throughout due to being very active so here’s what I finished on the day before peaking began

TD 4200k cals…

Read more

Hi all, new to this site and I have been loving it to be fair.

I’m currently just finishing up a peak week for a photo shoot and wasn’t sure after this do I just go back to what I was currently doing right before peak week.

Food as been high throughout due to being very active so here’s what I finished on the day before peaking began

TD 4200k cals…

Read more