[Rab Craig]

Back to it after opening the new gym so absorbed in that and family.

[Rab Craig]

The issue can be it takes a while for sperm to go from conception to ejaculation…so you’re taking about trying for a baby then using hmg for months on cycle or indefinitely

TBH if trying for a baby and taking gear – it’s a bit of the exact opposite thing you wanna do. Adding more drugs on drugs to fix the drugs isnt great imo unless you’re earning a living out of this.

Take a break. Have the kid. Go on again etc

[Rab Craig]

Wrap in tinfoil to avoid it being as dry as a nuns….

Poach it to make easier to eat and stays moist for several days in the fridge.

[Rab Craig]

If chest suffers and pressing suffers on this type of split, and you end up not enjoying it as much, you might find better results on a more “bro split”

[Rab Craig]

Back today. Decent but not as focused as yest. Both business partners for new gym training with me. Bit too much BS.

Panatta super high row SS wide pulldown 3×6-10
Smith BB rows SS prime seated row 3 sets of 8-12
Db high rows SS dB rear delts X2
Face pull variation ss. Reverse pec X2
Smith shrugs X2

*****

Not overly delighted with it. One more session before Xmas on Friday prob. Gonna try to smash the granny out of it
Face

[Rab Craig]

Sometimes folk feel maxed out. Most mortals have a limit of how much rice and. Boring shit they can eat. There are exceptions of course. I also find though that it’s enjoyable, adds variety of nutrients and a little fruit on top of meat and complex carbs only helps, aids digestion, enjoyment etc.

I personally add some fruit to every meal if eating lots. Jam and orange juice in brekkie.

[Rab Craig]

Chest & Shds today.

Low Inc barbell – paused on chest reps
100k X10
105k X6

Nautilus leverage flat press superset with hammer incline press
2 rounds of 8-12

Panatta multiflight decline flies superset with high Inc dB flies

Hammer shd press – 2 sets of 8-15

dB side laterals – 4 sets of 8-20 plus partials after failure

Cable laterals – 2 sets of 10-12

Panatta multiflight laterals – 2 sets of 20

*****

Best barbell pressing I can remember. Pausing and pumping. Great feel in muscle. No fear of tears. Heavy but felt strong and comfy. There is more there. East all out failure. 1 shy. Being careful not to fuck it.

Laterals I finally found a groove on the multiflight I can hit my weak rightndelt I struggle to engage.

[Rab Craig]

I’ve plodded on a cut for a good few weeks but not great. Last week I made a decision to step it up. This week I’ve went further. I’m into contest prep mentality with the food very nearly, adjusted for having 2 kids now and bigger priorities.

Almost feel like I want to mock prep into the Scottish shows. I had a nightmare I turned up to compete and wasn’t in shape or big enough…11 years off the stage and I still have that anxiety dream. Madness

[Rab Craig]

Legs yesterday. Reasonable but not my best. Caught up with my training partner from my competing days for a session who has since snapped both knees in a work accident..missed some stuff to not make a cunt of him.

Giant set
Leg ext/45deg leg pr/hack squat/horizontal leg press – 3 rounds of 10 each.

Lying leg curls
3 sets of 8-15. Last set triple drop

Seated Calfs
3 sets of 12-20+ partials/static holds

Donkey calfs
3 sets of 12-20+ partials and static holds

*****

Not really happy with most of it. Positive is tendons and tears all feel very good. Sleeping better and I’m in a good place to ramp it up on leg sessions. Feel I have some more in me mentally and physically right now

[Rab Craig]

Will be fine but air fried chicken generally tastes like shit. Very least wrap it in foil with a little water when air frying. Stops it drying out and tasting like a well worn sandal

[Rab Craig]

Arms yesterday. Feeling great. A bicep/forearm tendon that’s been fucked for 5 months getting much better. Still holding me back a tad.

*****

Ez Preacher superset with incline dB curls – 3 sets of 10-15
Close grip s bar hammer superset with straight bar – 3 sets of 12-20
Single arm cable curls triple drop sets 2 sets
***
45 deg bench lying rope pushdowns superset with standing straight bar cutler pushdowns 3 sets of 12-20
Panatta overhead tricep machine drop sets X3
Bench dips superset with close grip tricep pushups superset with close grip bench press on machine 3 sets of whatever reps just smashed thru it till hurting

******

Loving an arms day just now. Not something I’ve done in forever. Enjoying training. Make it hard. Make it pacey. Have some good banter in the gym and talk some shit. Old school and enjoyable. If I’m not winding someone up or being wound up then it’s not really training. Challenge sets and talking smack were ingrained for me as I was fortunate enough to start off in a spit n sawdust gym with some great personalities there to have a good time and get strong and smash each other.

[Rab Craig]

Took 2iu of GH two days..instantly felt 2lb of water on me. 1 in the muscle 1 under the skin. Instant reaction. I notice it every time. So sensitive to it. The blood sugar bit it seems now, it likely took my blood pressure up to 145/82. I’m usually 135/72 and I instantly felt it . Super sensitive to changes and reactive. Forget that. Possibly be better when red blood cells and body fat lower.

[Rab Craig]

Blood results back. Everything fairly in range or abouts. Red blood cells a fraction over. Test levels were 29.4 so 0.4 over the range. Sue me FFS.

SHGB too low but thats been fucked forever even 11 years a natty there. May always have been for all I know.

[Rab Craig]

Back biceps and forearms today. Again, I’m decided the muscle group for that day as I go. I’m going off recovery / soreness / joints etc.

And it was a very good session. Feeling stronger and more confident with every session this week. Joint pain a little lower again, strength and pump up. Win win

Food back to regular menu today. Which has me at around 360g carbs.

High day yesterday was around 550. So nothing crazy but enough to bump me back up.

Zero fatigue during the days. And a healthy appetite.

Could ask for a better prep so far

Back biceps forearms calves

Seated toe press 2 x 40-50

Cable pull overs 3 x 6-12

Panatta t bar row 3 x 8-12

CYBEX single low row 3 x 10-15

Face pulls for mid / upper back 2 x 12-15

Db leaning curls 3 x 6-10

Hammer strength preacher 3 x 6-10

Cable wrist curls 3 x 10-20

Is that the wee platform Dorsey t bar by panatta? If so I cannot find the right feet position of hip hinge angle on it.

[Rab Craig]

Would you recommend pinning in glute? Or thigh?

Generally you find more pain with thigh. Upper outer glutes less pain.