[Ollie Haines Francis]

Thankyou Clare and Kuba 🙂

[Ollie Haines Francis]

Almost every HRT clinic in the US has it. Most of the online ones are similar in price.

Cheers man good to know

[Ollie Haines Francis]

It’s available as pharmacy grade there , if I was him I would be getting the good stuff from a trt clinic

Thankyou Jordan i’ll pass that onto him

[Ollie Haines Francis]

Did initially think of like an extremely low volume “upper” day on Saturday but believe recovery wouldn’t be ideal as then would be 3 in a row.

So thinking about it my initial option above may work out best. But love to hear any feedback.

Looks good but be aware of your volume on lower as you’ll only have two sleeps before hitting legs again on Thursday and then similarly you’ll have 3 sleeps between Leg work on Sat and session on Tuesday so could add some additional lower volume to that second full body perhaps

[Ollie Haines Francis]

Haha it’s ok , I was just taking the piss at any chance I get 🙂 , and good ! If I know your absolutely nailing your stuff , there is way more Lee way on the mind wandering , I’m very much on a mission on here to make sure people nail the basics 🙂

Getting the piss taken out of is the best wake up call to ensure my heads screwed on the right way tbh and that i’m not over analysing or obsessing and i’ve seen a really positive shift in my mindset recently which I definitely owe to you so thankyou for keeping us in check 😆

[Ollie Haines Francis]

Only pulling on one pulley , it’s not comparable at all / this isn’t something you should be trying to figure out 😂 . I hope to god you have hit all your meals , to the gram, done your steps , been perfect with your water / vitamins / sleep , if this is where brain energy is then going to haha

I have indeed, maybe I over exaggerated the extent to which I was thinking about it, just made me curious as I was going about the exercise. Thanks for response as always.

[Ollie Haines Francis]

I’m strong enough to do it , that’s it . People get hurt lifting stuff they aren’t strong enough to lift .

Right yeh makes sense thanks

[Ollie Haines Francis]

Jordan you mentioned be able to curl 35-40kg on preachers, is there anything in particular that you’re ensuring on the setup and execution to make it risk free? Or is it generally just a risk free movement for you personally? I ask as you see a fair few vids of people tearing biceps on preachers and it’s something I want to incorporate more.

[Ollie Haines Francis]

Jordan how long do you tend to leave between training and post workout meal and have you ever found that the intensity of your training messes with your digestion and if so how did you combat this.

[Ollie Haines Francis]

This has likely been caused by improper form and overloading the wrist with too much weight and volume with this technique. Rest is obviously the first port of call, as well as the use of anti-inflammatories if necessary. Then using re-hab exercises to release the tension, as well as strengthen the tendon and training around the pain with minimal weight initially. Using wrist wraps (not straps, the ones that just support the wrist) when training will help to give you some support too. Other than that, you could look to healing peptides such as BPC-157 and TB-500, alongside natural joint and connective tissue health supplements in the TBJP Nutrition Joint stack.

The cyst on the other wrist can be drained or removed if it’s causing pain or aggravation, but most are left alone and disappear overtime. It depends on what type of cyst it is and whether it needs removing.

Thanks for the advice as always

[Ollie Haines Francis]

Upper A Upper B Upper C

3x Cable Crunch. 3x Cable Crunch 3x Cable Crunch

2x Flat DB 2x Atlantis Incline 2x Incline DB

2 x High Incline Smith 2x Weighted Dip 2x Flat Nautilus

2x Seated Tricep Dip 2x Flat Prime 2x High Incline DB/ Machine

2x Bent Over Row 2x Close Grip Pulldown 2x SA Hammer Pulldown

2x Cybex SA Row 2x T Bar Row 2x Upper Back Row

2x Mag grip Pulldown 2x SA Hammer Row 2x Upper Back Pulldown

4x Lateral 4x Lateral 4x Lateral

3x Pushdown 3x Overhead Ext 3x Pushdown

2x Pec Dec 3x Rear Delt Fly 2x Pec Dec

Lower A Lower B Lower C

3x Leg Raise 3x Leg Raise 3x Leg Raise

3x Standing Calve 3x Seated Calve 3x Standing Calve

2x Pivot Leg Press. 2x Deadlift 2x Hack Squat

2x Lying Ham 2x Lying Ham. 2x Single Leg Kneeling Ham

2x Pendulum 2x Leg Press. 2 x Leg Press

2x Seated Ham 2x Seated Ham. 2 x Seated Ham

2x Leg Ext 2x Leg Ext. 2x Leg Ext

2x Adductor 2x Abductor. 2x Adductor

3x DB Curl 3x Face Away Cable Curl 3x Hammer Curl

[Ollie Haines Francis]

Well that’s unfortunate, I tried to lay it out so it was easier to view but once posted any spacing between sessions has been removed….

[Ollie Haines Francis]

Hi Ollie. How are you getting on? Did you try the Cream of Rice as your pre workout meal?

Hi Clare,

I was actually meaning to make an update on this topic but I appreciate you checking back in. So I have been having COR as my pre workout meal and I am happy to say that it definitely has had a massive impact. Although I do still pass some wind I’m not dealing with anything as bad the symptoms that I had beforehand. Thanks for the advice.

[Ollie Haines Francis]

I’ll give it a go, I’ve quite disliked cream of rice in the past but i’ll try again, any decent combos that I could try? Or at least what is a default whey iso flavour that matches with many COR flavours (as they whey is expensive relative to the COR)

[Ollie Haines Francis]

Majority of the time I have had Oats/Milk/Whey/PB/Honey in as the preworkout. More recently Bagel/Jam/Banana has been the choice of food. Experienced the issue with both.