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When dieting i’ll just have a cheat meal if i have a big event thats based around food and drink. Bday party, wedding, xmas or what ever. Then its pretty much fill me boots. Otherwise if eating out ill just have fish or a steak or something unoffensive. Beyond that i’ll just do a double, or triple carb day as and when performance really starts to suffer or weight loss stalls.

Off season i just chill and go with it. If i fancy a beer or G&T while sitting on the couch i will. Same if i fancy a chocolate bar or doughnut i’ll just have it. Sometimes i might reduce the fat or carbs in my next meal but normally dont bother. I ate a whole Vianetta the other night as i just fancied it. Went without the chips with my steak and half pot of Breyers before bed as thought i’d be covered calories wise. Woke up a pound lighter and took me 3 days to get it back on.

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Pulling from the floor or rack wouldnt likely be possible. But i’ve put 12.5kg on my Barbell RDL over the last 8 weeks. That will likely be 20kg+ after this push up. I include T-Bars and Barbel rows into my rotation so it can be done. Just needs a bit of programming and make sure form stays tight as a drum on the RDLs.

I set it up like this to limit lower back loading

Sunday Barbel row
Monday GHR
Wed DB Bent over Row
Friday Barbel RDL
Sunday T bar row
Monday Hammer Strength Deadlift Machine RDL (i find this machine is great as you can really push the hips back)
Wed Seated Cable Row
Friday DB Romanian Deadlift

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Do stiff leg variations on leg day.
I do DB Stiff leg (Romanian) Deadlift, Barbell Deadlift, and Glute Ham Raises as my three rotations.
I structure the workout so i squat after a ham string curl, then leg press. But will chuck in Leg extensions, Ab/Adductors and calves before doing the dead lift variation. This just gives me a bit of time to recover by doing less taxing things for 30 mins.

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Hi Jordan. What about a vertical leg press? I find this is the only kind of LP that dont light my glutes up.

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Hi Jordan, Saw on Insta the new Hack Squat. Very jealous as I love that Cybex Hack and agree its a great one. Only one ive used thats better is the Hoist one. That thing was smooth as silk. Same for the laying leg curl. The contraction on the hoist is insane (if you fancy investing in a laying leg curl)? 😉

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If it was me and i felt fine i’d leave it and retest in another 3-4 months.
I wouldn’t want to risk making anything worse by rerunning another PCT.
If after re-testing its around the same then you’ll know thats likely as good as you’ll get.

0.25mg Caber twice a week would sort the high Prolactin. But it wont address the cause of it being high. A Doctor would likely be needed for that.

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I tend to cut calories pretty aggressively when mini-cutting. Just because you’re only doing it for a short amount of time so calories would never get super low like on a 12-16 week diet. They can then be added in quicker as metabolism hasnt shut down to much either.

So if i was on 5500 calories and 700g of carbs i’d probably reduce it to 450g straight away. Thats a 1000 calorie drop. Then the next week i’d weigh in and asses if i need to drop again. I’d also increase output slightly.

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How do they seem low? They’re in range? You don’t know if they’re low (for you), you’re just assuming they are….. One mans low, might be another’s high and vice versa.

If you feel ok and have no issues then just leave it and retest in a few months. What else can you do? Chuck more PCT drugs at it to solve a problem that may not exist?

Do you plan to continue using AAS, or is this it? If you plan on doing another cycle fairly soon then you should have just cruised IMO.

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Levels look ok to me. What were your levels before the cycle?
If you don’t have these then you’re just assuming they’re low. They may be spot on for you.
My Test level was 8.2nmol in my mid-20s before i’d used any AAS.

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Hi Rhys

the question was answered on the last page….. 🙂

“Tom basically for increased volume to my sessions and that I had some structural issues to focus on more directly as we got closer… lastly been dieting so long recovery was becoming difficult but I’ll resume push pull as soon as off season begins because for bulking and building tissue it’s almost unrivalled when programming is spot on ..that’s Jordan’s talent haha”

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Hi Jordan, I’ve read back but may have missed it so apologies in advance if so.
But during your de-load sessions are you still going to failure, and its just the total volume that’s reduced?
I remember a while back you liked to deload using muscle rounds. But i never really see you mention them these days, and more favoring RP sets.

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Cheers James.
I also tend to run 10-20mg Nolva when using NPP as well, as it give me gyno type symptoms even with Estrogen and prolactin well in range.
But i have heard it lowers IGF levels etc, and that anything below 20mg is supposedly ineffective.
I know some decent coaches say to use it and no AIs to keep lipids healthy. But i suppose this would depend on the level of Test being used. Whats your reason for using Nolva? Gyno prevention, or in lieu of an AI (or so a lower dose can be used)?

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Hi James,

Do you run Nolva year round?
Currently you’re using 20mg a day, and off season you say 10mg with the Test, NPP, and Primo?

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I disagree. I think 5-10 breaths is ok on the last few reps. If you do 16 reps pretty constant you’re going to be gassed. Catching your breath and grinding out a couple more at a time isn’t a problem. When it’s above 10-15 seconds plus then yeah it’s probably a bit much.

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Hi Dean. Guess I’ll just keep running 10-20mg Nolva when I use NPP then! 🙁 Annoying, but better than shopping for bras. Not that I think it would ever actually develop into something…..