Hi all,

36 year old male, 15 years consistent training experience. Mainly natty with a few courses of Dbol, Superdrol, Anavar in my 20s but not run anything for many years.

Have just run a full bloods panel. All markers in range apart from 1 iron related one which I’m correcting through supplementation.
Test was 20nmol.

Looking to do a… Read more

Hi all,

Has anyone used Test E from the above labs? If so, how did you find them?

Thanks

Hi all,

Wondering what the best approach would be to adapting nutrition when recovering from an operation so a period of inactivity and time off training.

Have just had a vasectomy so need to take it easy for a couple of weeks I’m told and keep off my feet for the first few days, week.

Don’t want to slip in the old trap of just saying F… Read more

Sunday April 25 – Pull
BB SLDL – 2
135kgx7 / 115kgx10
+5kg / +5kg
Banded Vertical Lat Pull – 2
RYGx30, 30
Banded Low Row – 2
RYGBx35, / RYGBBx35
Plate Pullovers – Cluster
20kgx13/13/13/13 (52) 20 sec rest
+4 reps
BB High Row – 2
53.5kgx10 / 48.5kgx
+1kg / +1kg
Plate Shrugs – Cluster
20kgx16/16/16/16
+4 reps
Banded Bicep Curls – 3
RYGx15,… Read more

Wed 21 April – Pull
Nothing of note. Some width, thickness, trap, rear delt and bicep work
Fri 23 April – Legs
BB RDL
126kgx7 / 111kgx10
BB Narrow Sissy Squat
Volume sets

Sat 24 April Push
BB Low Incline Bench Press – 2
76kgx6 / 66kgx12
1kg / 1kg -1 rep
BB High Incline Bench Press – 2
66kgx6 / 56kgx12
3.5kg / 3.5kg
BB Close Grip Bench Press – 2
70kgx9… Read more

Push
DB Mid Incline Unilateral Bench Press – 2
30kgx8 / 26kgx10
DB Single Arm Overhead Press – 2
28kgx9 / 26kgx9
+2 reps / -1 rep
Weighted Dips (Tricep) – 2
BWx15 / 5kgx14
DB Low Incline Banded Fly – 3
10kgx15 / 12kgx12 / 14kgx12
DB BandedSide Laterals – 2
7kgx20 (Double) / 12kgx20 (Single)
DB French Press – 1
26kgx12

S 17 April
BB Low Incline Bench Press – 2
75kgx6 / 65kgx13
+1.5kg -2 reps / +1.5kg +1 rep
BB High Incline Bench Press – 2
62.5kgx6 / 53.5kgx12
+1.5kg – 2 reps / +1kg
Weighted Dips – 2
22.5kgx6 / 13.25kgx10
DB Banded Side Laterals – 1
10kg – 20
T Bar Row – 2
63.75kgx10 / 53.75kgx15
+1.25kg / +1.25kg
BB Shrug – Double Rest Pause
116kgx11/4/4… Read more

T 13 April – Upper
BB Mid Incline Bench Press – 2
70kgx7 / 61kgx13
DB Single Arm OH Press
28kgx7 / 26kgx10
BB CGBP – 2
65kgx12 / 55kgx15
Banded Single Arm Fly – 1
RYGx30
+4 reps
DB Side Laterals
12kgx20
+2 reps
Horizontal Banded Lat Pull – 2
RYG x 28, 28
+4 reps
BB Rear Delt Row – 1
48.5kgx15
+1kg +1 rep
BB Shrug – Light Cluster
70kg… Read more

M 12 April – Lower
Banded Hamstring Curl
RYG X 35 / RYGB x20
Banded Single Leg Adductor
RYGBB x 25,
BB SLDL
130kgx7 / 110kgx10
Banded Single Leg Extensions
RYGB x 35
Banded Fire Hydrants
Heavy Band – 18, 18
+3 reps / +3 reps
Banded Kickbacks
Heavy Band – 20
DB Sissy Squat
14kgx35
DB Bulgarian Split Squat
22kgx15
+2kg
Bodyweight Stairs… Read more

Sat April 10 – Pull
Vertical Banded Lat Pull – 2
RYG x 25, 25
T Bar Row – 2
62.5kgx10 / 52.5kgx15
+2.5kg / +2.5kg
BB Rear Delt Raise – 2
52.5kgx10 / 47.5kgx14
+2.5kgx / +2.5kg – 1 rep
SA Plate Lat Row – Continuous Alt Drop Set
20kgx10,9,8
BB Shrug – Cluster
115kgx10/4/4 (18) 20 sec rest
Plate Pullovers – Cluster
20kgx 11/11/11/11 (40) 20… Read more

Fri April 9 – Push

BB Low Incline Bench Press – 2
73.5kgx8 / 63.5kgx12
+1kg +1 rep / +1kg

BB High Incline Bench Press – 2
61kgx8 / 52.5kgx12
+1kg +1rep / +2.5kg – 2 reps

BB CGBP
60kgx10 / 52.5kgx14

Banded Single Arm Fly – 1
RYG Bands x26 es
+6 reps

DB Single Arm Side Laterals – 1
12kgx18
+3 reps

DB French Press
28kgx15
+2kg -3 reps

Thu April 8 – Legs Quad Domjnant
Banded SL Curl – 2
RGx36 / RYGx28 3 sec pause at top
+1 rep / +3 reps
BB Side Squat – 2
31kgx15 / 41kgx10
+1kg / +1kg
Banded SL Extensions – 1
RYGBB Bands x 25 3 sec pauses
+Black Band
BB Heels Elevated Front Squat – 2
50kgx12 / 60kgx8
BB Heels Elevated Narrow Sissy Squat – 1
60kgx12
DB Single Leg Split Squat… Read more

Sun April 4 Pull
Banded Lat Pull – 2
RYGBB x 20, 20
4 reps / 3 reps
T Bar Row – 2
60kgx10 / 50kgx15
Single Arm Meadows Row – 2
33.75kgx10 / 26.25kgx15
1.25kg / 1.25kg
BB Shrug – 2
115kgx9 / 105kgx12
2.5kg / 2.5kg – 3 reps
Plate Pullovers – Cluster
20kgx 10/10/10/10 (40) 20 sec rest
4 reps
DB Rear Delt Row – Cluster
20kgx12 / 16kgx16
2kg / 1 rep

Down in one for me at the start of the session. This is because I eat 3 hours before training though and I take 30g EAAs so I’m using it as a full MPS spike serving.

Sat April 3 Push
BB Low Incline Bench Press – 2
72.5kgx7 / 62.5kgx12
BB High Incline Bench Press – 2
60kgx7 / 50kgx14
DB Mid Incline Unilateral Press – 2
34kgx4 / 28kgx7
DB SA OH Press – 2
30kgx4 / 26kgx8
Banded Fly – 1 –
RYG Bands x20 es
DB Banded Side Laterals – 1
10kgx15
+2kg -5 reps
Weighted Neck Curl – Cluster
6.25kgx30/30/30/30
+1.25kg

Lower Quad Domjnant
Banded SL Curl – 2
RGx35 / RYGx25 3 sec pause at top
+5 reps / +5 reps
BB Side Squat – 2
30kgx15 / 40kgx10
-2.5kg +3 reps / +2.5kg
BB Heels Elevated Squat – L/BO
101kgx8 / 91kgx12
+1kg 1 rep / +1kg
BB Hip Thrust – 1×15-20
70kgx20 / 82.5kgx15
+5kg / +2.5kg
Banded SL Extensions – 1
RYGB Bands x 25 3 sec pauses
+5 reps… Read more

W – Arms / Neck
EZ Bar Curl – 1
41kgx8
+1kg -4 reps
EZ Bar Skull Crushers / CGBP – 1
41kgx5/12
+1kg -1/3 reps
EZ Bar Reverse Partials – 2
22.5kgx21 (Top) / 26 (Bottom) / 17.5kgx25
+1 rep / +1 rep /
DB Incline Curls – 1
12kgx14
+1 rep
DB French Press – 1
26kgx18
+2kg
Banded Extensions – 1
Red Yellow Green Bands x 19
+1 rep
Weighted Neck Curl… Read more

BB Mid Incline Bench Press – 1
60kgx13
DB Low Incline Unilateral Bench Press – 1
30kgx10es
BB Rear Delt Row – 2
52.5kgx10 / 47.5kgx15
+2.5kg / +2.5kg
BB Landmine Row – 2
20kgx15 / 25kgx12
BB Single Arm Meadows Row – 2
32.5kgx10 / 25kgx15
+2.5kg /
BB T Bar Row – 1
40kgx20
+5kg
DB Shrug – Rest Pause ser
36kgx20/15/12 20 sec rest
DB Side Laterals
12kgx12

S – Lower B1
Banded SL Curl – 2
RYX30 / RYGx25 3 sec pauses
BB Side Squat – 2
32.5kgx12 / 37.5kgx10
+2.5kg / +2.5kg
Banded SL Extensions – 2
RYGx35 / RYGBBx20 3 sex pauses
DB Bulgarian Split Squat – 2
12kgx15 / 16kgx12
BB Front Squat – 2
40kgx20 / 50kgx15
BB Hip Thrust – 2
67.5kgx20 / 80kgx15
+2.5kg / +10kg
Banded SL Curl -… Read more

Do you think you will still follow a BBing split when you do start jiu jitsu or more a strength and conditioning style? I’ve done BJJ for years (obvs not at the moment) and find the recovery when doing a full BB split quite tough so will be watching with keen interest how you find adapt weights to compliment it. Jumping a bit far ahead I know,… Read more

Sounds like the right decision for you and think it will have a positive impact on other peoples choices too. Look forward to following as always

S – Upper B2
BB Low Incline Bench Press – 3
75kgx4 (Dead Stop) / 65kgx8 / 60kgx10
Banded Lat Row – 2
RYGBB x 16, 17
DB High Incline Bench Press – L / BO
30kgx5 / 26kgx9
DB Rear Delt Row- L / BO
18kgx12 / 16kgx15
Weighted Dips – L / BO
22.5kgx8 / 13.25kgx11
T Bar Row – 1
35kgx20
+5kg
DB Banded Side Laterals – 1
8kgx20
+2 reps
DB Shrug -… Read more

T – Lower A2
Banded SL Curl – 2
RYx25 / RYGx20
Banded SL Adductor 2
RYGBB – 2×20
BB RDL – L/ BO
125kgx7 / 110kgx12
Banded Leg Extensions – 2
RYGx35 (3 sec pause) /
RYGBx25 (5 sec pause)
Banded Fire Hydrants – 2
Medium Bandx25 / Heavy Bandx20
BW Stairs Calf Raise – Cluster
27/27/27
+6 reps
KB Split Squat
6kgx25

Thanks Gents

W – Arms / Neck
EZ Bar Curl – 1
40kgx12
+1 rep
EZ Bar Skull Crushers / CGBP – 1
40kgx6/15
+1 rep / 3 reps
EZ Bar Reverse Partials – 2
22.5kgx20(Top) / 25 (Bottom)
DB Incline Curls – 1
12kgx13
+1 rep
DB French Press – 1
24kgx18
+2kg -2 reps
Banded Extensions – 1
Red Yellow Green Bands x 18
+3 reps
Weighted Neck Curl – Cluster
2.5kgx100

Are there any natural test boosters that actually work / are worth taking?
Not so much from an increasing muscle mass significantly point of view but more Heath purposes for someone 35 or over?
I know most are rubbish or over hyped/marketed but was wondering if any are worth including for someone natural.

Thanks

T – Upper A2
DB Low Incline Bench Press – L / BO
36kgx7 / 30kgx10 – 1 second pauses
DB Seated Overhead Press – L / BO
30kgx4 / 24kgx13
BB Rear Delt Row – L / BO
50kgx10 / 45kgx15
BB Shrug – L/BO
112.5kgx9 / 102.5kgx
+2.5kg +2 reps /
BB Single Arm Meadows Row – 1
30kgx10
BB T Bar Row – 1
30kgx20
DB Mid Incline Fly – 1
20kgx12
DB Side Laterals – 1
10kgx20

If it’s just one rep off personally I would try to build it up to 5 next week then 6 or however many to failure the next rotation until you are at the top of the desired rep range then add 1.25/2.5kg to the load.

Goes without saying to evaluate your hydration levels, sleep, stress, nutrition, rest etc to ensure they are optimal to put you in… Read more

Found these really difficult to hit properly since the gyms have been closed.
Personally have been doing single leg banded adductors with the band fixed to an open cuff across my thigh and driving it towards the other sat on a bench. Not ideal but doing high reps and pauses bits them a bit at least. Barbell side squats
and Kettlebell or DB… Read more

S – Lower B1
Banded SL Curl – 1
RYGx20 3 sec pause
BB Side Squat – 2
30kgx12 / 35kgx10
+2 reps
BB Heels Elevated Squat – L/BO
100kgx7 / 90kgx12
+1 rep / +1 rep
BB Hip Thrust – 2
65kgx20 / 70kgx15
Banded SL Hamstring Curl – 1
RYGBx10
Weighted Stairs Calf Raise – Cluster
20kgx19/19/19
+3 reps
DB Bench Preacher Curl – 2 High
14kgx14,… Read more

S – Upper B1
BB Floor Press – L / BO
90kgx5 / 75kgx13
-1 rep / 2.5kg -1 rep
Banded Lat Pull – 3
RYGx20 / RYGBx20 / RYGBBx15
DB Single Arm Overhead Press – 2
28kgx7 / 24kgx14
1 rep / 2kg es
DB Helms Row – 2
36kgx11 / 34kgx11
2 reps / 2 reps
Weighted Dips – L / BO
21.25kgx9 / 12.5kgx12
1.25kg / 1.25kg
BB Rear Delt Row – 1
40kgx15
Plate Shrug – Cluster
20kg… Read more

Something else to throw in would be Farmers Walk and Max holds for time. The Alpha Density YouTube channel is decent for trap/neck specialised training to supplement everything mentioned above

I count them as it’s just easier from an app tracking perspective but ensure that 30-40g comes from direct sources in each meal to ensure MPS stimulation is covered

T – Lower A1
Banded SL Hamstring Curl – 2
Red Yellow Green Bands – 2×15
BB SLDL – L/ BO
130kgx5 / 110kgx10
BB Single Leg Reverse Lunge – 1
65kgx6es
+1 rep es
Banded Fire Hydrants – 3
3×22 – Medium Band
+2 reps es each set
Banded Leg Extensions – 1
Red Yellow Green Bands x 30 (3 sec pause)
Stairs Calf Raise – Cluster
Bodyweight – 25/25/25 20 sec rest

W – Arms / Neck
EZ Bar Curl – 1
40kgx11
+1 rep
EZ Bar Skull Crushers / CGBP – 1
40kgx5/12
+1 rep / 4 reps
EZ Bar Reverse Partials – 2
20kgx30(Top) / 30 Bottom
+4 reps / +4 reps
DB Incline Curls – 1
12kgx13
+1 rep
DB French Press – 1
22kgx20
+2kg +2 reps
Banded Extensions – 1
Red Yellow Green Bands x 15
Weighted Neck Curl – Cluster
Bodyweight… Read more

T – Upper A1
DB Low Incline Unilateral Press – L / BO
36kgx6es / 30kgx11
+1 rep / +2 reps
BB High Incline Bench Press – L / BO
65kgx6, 3 / 57.5kgx10
BB Helms Row – L / BO
85kgx7 / 72.5kgx10
+2.5kg / +2.5kg -2 reps
BB Shrug – L / BO
110kgx7 / 100kgx15
Plate Pullovers – 1 Cluster Set
20kgx 9/9/9/9 (36) 20 sec rest
+2 reps
DB Banded Side Laterals… Read more

S – Lower B2
Banded SL Curl – 2
RYx25 / RYGx15. 3 pause at top
BB Side Squat – 2
20kgx15 / 30kgx10
BB Heels Elevated Squat – L/BO
100kgx6 / 90kgx11
+1 rep / +1 rep
BB Hip Thrust – 1×15-20
62.5kgx20
+2.5kg
DB RDL – 2
36kg – 2×15
Stairs Calf Raise – Cluster
20kgx18/18/18 20s rest
+3 reps
DB Bench Preacher Curls – 2
16kg – 2×7
DB Wrist Curl… Read more

Upper 2
BB Low Incline Bench Press – 2
80kgx3 / 67.5kgx7 / 60kgx9
-1 rep / -1 rep / New set
DB Single Arm Lat Row – Cluster
36kg x 12/8/6(26) – 20sec rest
+2 reps
DB Single Arm Overhead Press – 2
28kgx6 / 22kgx15
+1 rep / +2 reps
DB Helms Row – 2
36kgx9 / 34kgx9
Plate Shrugs – Cluster
20kgx12/12/15 20s rest
Weighted Dips – 2
20kgx9… Read more

Nursing a neck/trap strain so legs today was all lower body isolation equipment wise.

Banded Single Leg Curls
RYG Bands – 2×20

Banded Single Leg Adductor
RYGBB Bands – 3×20

Banded Single Leg Extensions
RYG Bands – 20, 20, 25

Banded Fire Hydrants
Medium Bands – 3×20

Single Leg Hip Thrust
3×15 – Bodyweight

Arms
EZ Curl – 1
40kgx10
+1 rep
EZ Skull Crushers / CGBP – 1
40kgx4/8
Banded Extensions – 1
RYG Bands x 25
EZ Reverse Curl Partials – 2
20kgx26(Top) / 26 Bottom
DB Incline Curl – 1
12kgx12
DB French Press – 1
20kgx18

Upper 1
BB Push Press – 1
70kgx6
+1 rep
BB High Incline Bench Press – 1
60kgx10.
Equal
DB Low Incline Unilateral Press – 2
36kgx5es / 30kgx9es
Equal / +1 rep
BB Helms Row – 2
82.5kgx7 / 70kgx12
+1 rep / +1 rep
BB Shrug – 2
110kgx7 / 100kgx15
Plate Pullovers – 1 Cluster
20kgx 10/8/8/8 (34)
+2 reps
DB Y Raise – 2
7kg – 2×16
+2 reps
DB Banded… Read more

Decided to switch to an Upper Lower split from this week as training 3 days in a row at 6am is impacting recover too much. Will now go for:

M – Off
T – Upper (6am)
W – Arms (12pm)
T – Lower (6am)
F – Off
S – Upper
S – Lower

Will do arms on Wednesdays in my lunch break as I can still maximise sleep and it won’t take long or impact recover that much.

Yeah I hadn’t heard or seen it before that vid. I struggle to connect with the traditional DB presses but love this variation. Always usually feel too much delt but switching to this and low Incline Db alternating left and right I get much better connection and development

I do exactly the same using a 20kg plate also. I saw a video by John Meadows recommending it. I personally feel it works really well. Taking the emphasis off the Delts slightly and more on the pecs compared to just flat bench DB. Haven’t used it since the gyms closed unfortunately as home bench isn’t great for it but will be straight back on… Read more

Sunday – Lower B
Banded Single Leg Curl – 1
RYG Bands x20 (2 sec pause in short)
BB Heels Elevated Squat – 2
100kgx5 / 90kgx10
+2 reps / +2 reps
BB Hip Thrust – 1
60kgx20
KB Side Squat – 1
12kgx20 es
+5 reps es
DB RDL – 1 Cluster Set 3x 20 sec rest
36kgx10/10/6 (26)
Stairs Calf Raise – Cluster 3×15-20 20s rest
20kg – 17/17/17
+3 reps

Saturday – Push B and Biceps – 10 sets
BB Low Incline Pin Stop Bench Press – 2
80kgx4 / 67.5kgx8
+2.5kg better reps / +2.5kg
DB Single Arm Overhead Press – 2
28kgx5 / 22kgx13
+2kg -2 reps /
Weighted Dips – 2
18.25kgx9 / 10kgx15
+1.25kg / +1.25kg +1 rep
DB Bench Preacher Curls – 2
16kgx8 / 14kgx12
+1 rep / +1 rep
DB Wrist Curl -… Read more

Personally I like to do 5 minutes on a CV machine. Usually the cross trainer as it’s low impact and uses the whole body. Followed by 10 minute mobility work / dynamic stretching. After that it’s good to go into warm up sets

Thursday – Pull
Plate Pullovers – Cluster 4x 20s rest
20kg x 8/8/8/8
+8 reps
DB Helms Row – Cluster 4x 20s rest
36kg x 6/6/6/3
+3 reps
DB Shrug – Cluster 4x 20s rest
36kg x 12/12/12/12
+4 reps
EZ Curl
40kgx10
+1 rep
EZ Partials
20kgx 25(Top) / 25 (Bottom)
+10 reps

Wednesday – Legs
Banded Single Leg Curl – 1
RYG Bands x30
KB Side Squat – 1
12kgx15
BB Foot Elevated Reverse Lunge – 2
65kgx5 each side / 60kgx8 each side
BB Glute Bridge – 1
110kgx8
DB RDL – 1
36kgx15 30s rest pause x8
Calf Raise – Cluster 3×15-20 20s rest
20kg – 16/16/16
Neck Curl – Cluster 3×15-20 20s rest
10kg – 25/25/21
+11 reps

Tuesday – Push A – 12 sets
BB Push Press – 1
70kgx5
BB High Incline Press – 1
60kgx10
+1 rep
DB Low Incline Unilateral Press – 2
36kgx5es / 30kgx8es
Equal /
BB Close Grip Floor Press – 2
80kgx7 / 70kgx10
+1 rep / +2.5kg -1 rep
DB Banded Side Laterals – 1
7kgx15
DB Mid Incline Banded Fly – 1
16kgx15
Banded Extension – 1
RYG
DB Rear Delt Raise… Read more