[Rab Craig]

Shds/Chst/Tri today

1. Hammer Shd Press

1×12, 1x9F

2. Cable Laterals stretched start

1×20, 1×12, 1×8 drop set 1×10

3. Reverse Grip Tricep Press on Nautilus Leverage Chest Press

1×20, 1×12

4. Shoulders Giant Set – DB Laterals, Plate front Raise, DB Shd Press

2 sets of 10-20 reps each exercise

5. Pec Deck

1×15, 1×10, 1×8 drop set 1×10

6. Panatta Overhead Tricep Extension

1×15 regular reps, 1×20 half reps in the stretched position

7. Close Grip/triangle hand close grip tricep pushup french press like movement

4 sets of 8-12, inclining bench thru the sets to reduce load and squeeze the last bit out

******

Not all of that was planned, it was adapted, especially at the end where im lettign myself be flexible with what i feel i NEED to get the job done and what i have in the tank. first few movements focused on numbers ending more intensity, effort, blood.

[Rab Craig]

Quads & Calf’s yest. Few quad niggles holding me back now, more so than re-building intensity and mental toughness. Knees feel great just quad injury niggles threatening me. Higher reps than I’d like and a little more volume than usual to make up for falling short of failure.nleg ext seat was away for re upholstery so missed out

Smith squats
2 sets of 20

Hack squats. Staying low. No lockout
2 sets of 15-20

Belt squat wider stance
2 sets of 15-20

Seated calf raise
3 sets of 12-20

Belt squat donkey calf raise. Slight bend in knee
3 sets of 12-20

Bulgarian split squats
2 sets of 20

Single leg leg press
2 sets of 20

Feels a bit sneid, as nothing went all the way to failure, but you have to piss with the cock you have so…felt it was a decent session and gave it my best.

[Rab Craig]

222.75 yesterday which is nice steady gains on the scales just now but also FEEL good with the weight. Expected to feel a bit shit, but tbh my body feels like it’s now used to the 4.5k kcals and slightly recomping too around this number.

120mg test cyp per week only. Taking a bit of discipline to keep it there. Bloods in like 5 weeks to review with doc.

[Rab Craig]

I see a lot just now, young guys spending too much time in the gym, sat about between sets or between exercises. Trying to focus entirely on numbers,.rather than being a savage and tearing the place up…and they tend to get less results. Probably a loss of focus..scrolling during that time. Cooling down I’m not sure.

I’d prob not go for long rests like that mate.

[Rab Craig]

Upper back & biceps today.

Felt it this morning heading into the gym early from yesterday’s session. One of those ones I feel I HAD to have frown off.

Barbell Row
12
11 F
7 F

Prime seated Row
18
16F

T-bar Row (motorbike like handle)
15
12 F
9F

Single arm pulldown (off single.cable stack pulling at a slight angle)
20
16F
12F

Meant to do a rear delt specific movement here but got distracted with a work thing…joys of training in your own gym…and then somehow forgot it

Cable bicep curls
20
15F
12F drop set 8F

*****

Few off number sequences there as I was feeling that out and rather that wanky pissing about with weights, I just kinda went for it and made a set out of it anyway.

Happy with that. Very lat focused first two, T bar right across the upper back/traps/rd etc. Nice sueezy and super stretched row at the end. Light biceps with a bigger bicep hit later in the week. Don’t see anything changing on that and plenty to work with

[Rab Craig]

What do you weight and kind of shape you in?

[Rab Craig]

Slightly tweaking my diet to accommodate how my guts feel. Feel like I’m dreading the shakes with oats pre/post workout, so will switch to do some cream of rice and ease the digestion

Today eg

1. Sachet oats & SS milk, blended shake with whey, oats, Malto. Coffee

Train 7.30am

2. Whey, COR, Malto

3. Chicken, noodles, olives & grapes.

4. Skyr yoghurt, triple nut butter, banana

5. Salmon chips peas

6. Ribeye, rice, fruit or avocado/olives.

Feels much better breaking upnthenoats across the pre/post shakes. Will be ready for the chicken meal much quicker.

[Rab Craig]

Following. Myself and Mags were promoting the PCA Scotland 2016 to COVID times. Rab

[Rab Craig]

Hey! Congratulations on becoming a dad and your businesses running well!

With your nutrition, do you weigh out your food before cooking? 😀

Cheers Phoebe.

So I previously weighted everything only before cooking when I was competing. Now, it depends. For chicken, I slow poach 1kg + at a time so it’s super juicy and tender….odd time I re-weigh post cook to confirm but in general it’s the same source and outcome so post cook. Makes it far more efficient as my wife (also ex competitor) and I share the big tub of prepped chicken

Rice also weighted post cook now. Wish I could cook as good as I can now when it really mattered lol. Basmati rice comes out so good and exactly 3x uncooked weight the way I do it.

Other stuff obviously uncooked that’s less consistent in method.

[Rab Craig]

They won’t talk to you untill under 8.2 on NHS. And even then when I went recently (lower than that) it was. Would need to be private and even they won’t touch untill under 12.

That aside you’re 21 and prob gonna want a family at some point even if you think not right now. Not saying you can’t on TRT but it’s not helping matters at the very least.

Alpha t is great and there has been a few things I’ve found alleviated low sex drive and SYMPTOMS of low T…as I stuck it out for a while as I was on baby making….I used a kinda test boost/sexual health blend product. Tried several on and off. Best prob revange alpha male.

Defo sleep as Jordan says. That’s a Biggie. Defo contributed to my issues

[Rab Craig]

Hey bud just had a read.. congratulations on becoming a dad and successful gym / shop owner. Sounds like you really turned things around well done!

You can be that family man (as we spoke on my log) as well running a business and being a bodybuilder. Just have to make the food and training fit into your schedule and also make it fun too!

Low dose gh before bed shouldn’t effect blood sugar too much but maybe start it and monitor you BG

Diet looks good to me

So does training split

I don’t do well with dips anymore either. Dip machine at higher rep range and different angling might suit more or just a decline press / decline fly

Keep us posted!

Cheers mate. I just realised you prepped James Llewellyn. Was a fan of his back in 2012 ish when I was into the forums and to see him as good as he has benenif not better was great, again, he caught my eye as he was out for family Sunday dinner etc and hitting the right vibes as a dad foremost.

I have a dip machine I might give a bash next week instead as even doing them assisted felt a bit horrible. I used to love and swear by them…don’t suppose it’s wise to try and be 10 years younger when you’re clearly not 😆

[Rab Craig]

Hey buddy! What’s your current split and goals?

Hi mate..split in the post above yours, I posted it seconds before you commented so u likely missed.

The goal is now to be the best dad and husband I can be, keep health and family front and centre of everything I do…but get back to bodybuilding again as my “thing” I enjoy. I fell away for 11 years. Off all gear and it was just meh. Trained recreationally so to speak..golf has been my thing…but it’s extremely time consuming. Far more than BB. Considering I own a gym it makes sense.

I’m 220 and soft. On legit TRT 120mg per week only.

My stage weight was 190-195 ripped glutes. Heaviest off season 230 ish lean enough.

I wanna go thru a few lean/grow phases. I have 245 in my head as the number. I won’t use much more than I’m using, only marginally more if I need to. If I need to go daft again then I just won’t.

Feel now it’s maybe possible to get back to my best, maybe even have a better back…but I can’t see my quads/adductors as good as things stand. Age is catching me and injuries to quads and tendons might stop that

[Rab Craig]

You don’t have anything mad in there. I like the rich piana digest 10 product as a nice catch all for whatever it is that’s being a prick to you. In the ideal world you build up tolerance to foods (assuming you like to be able to live a “normal” life and be social…you can get to a point nothing OVERLY bothers you in the guts with some luck

[Rab Craig]

Starting a new plan today. Ironing out a few challenges from last plan and balancing what I’ll enjoy with what I feel with get results

Day 1 – ch/sh/tri
Day 2 – upper back/rd/biceps
Day 3 – Quads & Calf’s
Day 4 – sh/ch/tri
Day 5 – Ham/lower bk/biceps

Possibly Calf’s on other day if sneidy prick of a tibialis posterior tendon smooths itself out..possibly biceps before hams and lowe back so fresh

*******

Today’s session felt great.

1. Inc Smith – 1×12, 1x11f, 1x10f slow
2. Flat db pr – 1×12, 1x11f
3. Nautilus humansport shoulder press – 1×15, 1x10f 1x20f
4. Dips – 1×12, 1x11f

5. db laterals 1xmusle round, 2×20
6. Panatta Multiflight decline flies 3×12-20
7. Vulkan pushdowns 1×10, 2×20

Dips bothered me..creaking and cracking feeling in right pec. Might be hard to do a lot with these. Possibly need to change. Everything else felt great

Exercises 1-4 will stay the same each session. Exercises 5-7 will vary in movement and set types. Bit kinda dr Scott kinda influence there

[Rab Craig]

There’s zero need to mess up family life. I know top 10 Olympia level pros who have a family life lol. This journey is what you make it, forget everyone else : )

I like to see guys who have that priority. Who will make the family first and not be anal pricks about things (outwith maybe show time weeks) …as for every person like you doing your bit, there is 10 more negligent on their main role as a man. So I don’t think you should take it lightly that you’re for me, a role model more in this regard, than entirely in your physique achievements….as far as I’m concerned.