[Rab Craig]

Mast doesn’t lower my e2

Primo lowers it nicely

Eq lowers it a lot

I advise running your own blood work on each to see what it does to your e2 and want makes you feel the best

I’m due bloods on wed. Typically run trt of 100mg test C and 50mg primo. Feel spot on.
Started 150mg test and 400mg mast 2 weeks ago. Feel me starting to get gyno yesterday. I’m stupid sensitive. Bloods wil likely confirm. Happy to report back if anyone gives AF

[Rab Craig]

Interesting seeing the challenges are replicated, all be it at a different level across the board as I also reach near 40.
I have a mindset I’m trying to shift of what worked for me at 25 and had me at my best and competitive….and it’s just irritating me and pissing me off 🤣. Need that paradigm shift to think different and try to enjoy it.

[Rab Craig]

Yesterday – woke up after a much better sleep. Only had to settle the girl 8 times before 11pm, once at 2am.then slept through. I’ve had worse sleeps on tren than that so pretty good 🤣

Unfortunately the existing gym and new gym had a tonne happening. Quick session but felt good. Enjoyed it and could focus.

******

Panatta super high row, wide grip pulldowns, stiff arm pulldowns Giant sets X3

Barbell row, shrugs, dB chest supported row giant sets X3

Panatta multiflight bent over rear delt lats, dB bent lats, dual cable face pulls giant sets X3

*****

Out the door to back to back meetings with shareholders of new gym, new pts and adding Ashbourne to both gyms to save time and paperwork. Trying to make my life as efficient as possible right now andnfindnways to cut back on the bullshit to have more family and personal time (training and friendships have taken a hit in recent times)

[Rab Craig]

I always feel it depends on the volume of food needed as to what the choices are for me. If it’s bigger portions then the cleaner and simpler it has to be. Small portions of pasta I can do etc.

[Rab Craig]

Obviously as Oscar says it’s wise to try address the tiredness first. I know how it is with family, limited sleep etc, so I know it can’t be helped much of the time. It helps to use extra rest days, decreased volume in the gym

BUT if it’s that initial pre set motivation, I find especially for legs, supersets / tri sets / giants sets are a good way of frying your muscles without the nerves if ONE big set. Look into it. I use it often now as I can’t do the one big sets due to bad knees. So when I do 2-4 movements back to back, the accumulative fatigue and failure points come easier (not easy but you’ll know what I mean)

Orals can help. But any kind of synthetic boost will only mask and worsen tiredness if it’s a big issue

If you’re in a good place health wise to run anything then of course it helps for sure

I’m gonna do that re the super/gaint sets. It’s prob the only choice. Digging in deep prior to that straight set of legs where you know it’s going to be hideous…I genuinely t don’t have that in me.right now. No point in talking shit I can find it. I’m fucked 🤣. I recon I have it to go thru a nasty burn though which is a bit different mentally?

Due bloods for the trt clinic and everything should be good.

[Rab Craig]

I would try maximise recovery as possible and if not , adjust volume to match the phase you are in now to start before introducing anything else .

Try tackle the problem first as opposed to masking it .

Thanks for the reply O. Recovery as such is insanely variable. My son, 4.5 is like a spaniel. He needs worked hard all day to be satisfied. Keeps me going. The girl likes to stay up all night 🤣. Work I can manipulate but family life fucks the concept of planning and managing recovery…I wouldn’t change it though and it’s not forever so that takes the best of me, rightly

[Rab Craig]

Typical! Sleep quality affects training a lot doesn’t it. But it sounds like you’re continuing to improve regardless buddy

Nice too see the updates

Thanks mate. It’s not great, but it is moving forward.

Biggest problem is the tiredness. Especially for big movements or sets on legs. It’s hard when not a competitor anymore to get to those real reps and sets at the best of times….and fucking impossible right now. I need a strategy as my legs do grow well when hit…need to find it

Very tempted to once per week for a spell use an oral or something on leg day if it might help?

[Rab Craig]

Chest & Shoulders today.

Last night was the best my baby girl has slept since born 6 months ago, so obviously was the night my sleep was unsettled for some reason. Never happens either. Typical.

Low incline BB Press
12
8
4

Flat db press
9

High incline dB Press
12

dB shd press
7
12

Pec Dec SS wife lower chest pressups
3 sets of 10-15 each

Incline cable crossover laterals seated, SS with dB laterals standing
3 sets of 12-20 each

Still not my best but it’s improving. Intensity up a little as I had more sleep and more able to wire into the sets. Such little sleep compounded for months and I’m distracted and wandering thru sets.

Diet improving too but not huge work needed there as it’s always pretty good and despite not always being a “bodybuilder” I’ve consistently eaten like one for the best part of 20 years now so it’s not hard to stay on that

[Rab Craig]

What’s the name of the gyms? Less Jesus sandals 😂

Haha don’t know how to @ Jordan in the comments. The existing gym is Performance Gym (Kilwinning Ayrshire). The new one will also just be Performance Gym, but it’s in Irvine Ayrshire. 16,000 sqft and full of top end kit.
The existing gym has been on the go for 9 years and very much a mini ultraflex with less Atlantis and more panatta. The new one is much the same but obviously massive.

[Rab Craig]

Think ill get back to this to keep me on track as i slowly feel the urge to focus more on my training again

last update was jsut pre my wife giving birth so the last week or two was a bit of a prep for baby time. since then its been a tough 5/6 months with sleepless nights however i have made some headway

TRT is settled in and i figured that 100mg test with 50mg Primo is bst for me. 120mg test alone gives me gyno. i dislike taking an AI etc. the primo adds nothing of PED wise, purely makes the estrogen go away insanely effectively for me

I lost weight he first 2/3 weeks when the baby arrived from 222 ish down to maybe 215. Back to the gym and i pushed up to 231lbs, but far too fat.

in a diet phase just now and down to 219 ish. having good weeks and bad weeks depending on workload/social events and how very fucking little sleep we are still getting trying to manage life. im going

Im opening a second gym next year, which is a much bigger 15.5k sqft place. very much like the Holandshead/JP place but with less Jesus sandals. that is a double edge sword for me as it both motivates me to train and be in good shape but also makes life even harder to get everythign done in a day

Once im at a stable place i feel i can really benefit from it, i intend to see if @sasan85@hotmail.com will take me on as a client. I feel a 3 month spell where i give it some would really get me some satisfaction from my training, which is the biggest thing from me. a very different way of training than im used too aswell

[Rab Craig]

I’m floating around 277/278 , some days drop to 275 when a little bit more active , my appetite is pretty shot to shit this week, I think heat + stress + maybe also drug total.

My macros are

700c/100f/300p TD

500c/100f/300p NTD

I defo could come back down now , and it’s a real consideration , as the last 6 weeks I regained a shit Ton of muscle and my appetite won’t seem to let me go much above current macros . I’m lean still which is gd,

Push today was great , I just don’t love the profile on the Atlantis pieces , it’s annoying as they are so gd in so many ways , they will defo be useful for a bit , but the prime pieces still rule because of that adjustment capability

This is why I’ve struggled to bring Atlantis into my gym mate. It’s just not as good as prime and a few other pieces all things considered…

Btw I’m also sceptical about the prime pin loaded stuffs durability. Seen bits at gyms a couple of years old all fucked. All of it wiggling and with 6″ of slack before biting. Keep staffs I guess on a hotline. Possibly it was older gen stuff and it’s improved since then I hope

[Rab Craig]

260 today. I opted to throw another cheat meal in today since yesterdays didn’t do a great deal. Same as yesterday but without the fries.

Delts and traps today which went really well . no pressing still on this day as I press on chest and arm days so front delts get enough stimulus from that. So just side delts , rear delts and traps. With a pulling movement for upper back throw in to hit back again

McDonald’s went down a treat too. Definitely my go to right now for affordable and quality (yes I said quality) cheat meals

Delts and traps

Seated high pulls 4 x 15-20

Smith upright rows 4 x 8-12

Db side laterals 4 x 6-12

Seated db iso side laterals 3 x 15

Reverse pec dec 3 x 15-20

Smith shrugs 4 x 10-12

KFC pisses all over McDonald’s. Zinger tower box meal (but I’m a poncey bastard so would need a few iu of ghrp to manage the full box)

[Rab Craig]

Short on time back session yesterday. Wife was wanting to do some good nesting in prep for baby. Quick in and out while sorting some basic jobs.

Back & biceps.

Barbell rows
2 sets of 8-10 to failure

Prime seated row
2 sets to failure

T-bar rows (bike v-handle quite upright for upper back)
2 sets of 10-12..dropset second set

Single arm cable pulldowns
2 sets of 10-12 failure.

Reverse pec rear delts
2 sets of 12-15

Cable bicep curls
20
15
10 dropset 8

*******

For being quick it was a good session and feel I’m training my back more effectively than I ever have in 20 years. The way my barbell rows andnrnbars feel is night and day

[Rab Craig]

Can you do a smith machine JM PRESS ?

Mate that’s a great shout. I love these and not done them in so long.

[Rab Craig]

Yesterday a really nice session despite weekend with less food and bit of a tummy.

High Inc Smith
2 failure sets 8-12. My smith is a heavy bar fucker. More than 20k. Hit 2 playesna side at over 45 Deg inc. clean proper. No pains. Delighted with that.

Flat db
2 failure sets 8-15

Nautilus humansport shd press
2 failure sets 10-15

Dip machine
2 sets to failure 12-18. Drop set on second.

Panatta Multiflight chest isolation
2 sets to failure of 12-20

Cable cuff laterals
2 sets to failure 12-15. Second set a drop set

Vulkan rope pushdowns
2 sets of 15-20 to failure. Drop set finish

******

Commited to sell the tricep dip machine as it’s not well used. None of them are great on the market. Loved it yesterday so that’s a pain in the arse. Have to find space for it now.

Managed to get thenkcals back up the the 4.5k yesterday eating well