[Tom Sparksman]

14 Week Out Update
86.2kg -> 84.2kg

Feelin’ good, we’re on a good streak here. Like I said last time – Momentum!

PEDs:
400Test, 200Primo, 300Mast.
5iu GH PM
40mcg Clen AM
5mg SLU Split AM / PWO
T4 in at 100mcg AM

Nutrition:
6 Low Days in a row @ 235P 275C 50F
1 High Day today @ 235P 500C 50F
Rinse and repeat.

Health Metrics
BP: 119/68
RHR Avg: 52BPM – Increased due to clen coming in.
Sleep: Better this week, last few nights have had some storms so bone rattling thunder has been annoying. Peeing twice a night.

Training:
10-15% Load reduction and reduce previous reps by 2 to ensure a proper RIR adhered to – I like this approach as it’s a tangible number and target to hit rather than guessing RIR at the start of a training cycle where I am prone to being over-enthusiastic.
Upper 1
Front / Side Plank: 1:00 holds each side.
Neutral Flat Nitro Press x 2
Neutral Incline Nitro Press x 2
Leverage Row x 2
Nitro S/A Pdown x 2
Nitro S/A Row x 1
V-Strap Tricep Ext x 3
Standing Cable Curl x 3

Hamstrings
Front / Side Plank: 1:00 holds each side.
Lying Leg Curl x 2
Seated LC x 3, Last set S/L
Leg Press Calves x 2
Machine Add. x 2
Leg Ext x 2
Leg Press in for Hack Squat. x 2

Push:
High Incline Smith x 2
Nitro Pronated Flat Press x 3
Machine Ab Crunch x 2
Lying Cuffed Lateral x 2 – As chest is the priority to retain performance laterals have been shifted later in the session
Nautilus Roller Fly x 2 – Fly moved separate to pressing work to promote pressing performance.
Vulken Strap Pushdown x 2
Overhead Strap Extension x 3

Pull:
Machine Pulldown x 2
S/A Machine Row x 3
Upper Back Pulldown x 2
Upper Back Low Row x 3
Cybex Machine Curl x 2
Preacher Curl x 3

Quads:
Lying HS Curl x 2
S/L Lying HS Curl x 2
Adductor x 2
Seated Calf Raise / Tib Raise x 2 – Really helps knee discomfort thank you @kuba , interestingly we’re thinking my knee pain comes from compartment syndrome in my shins, which was the thing that ended my time in Army.
SL Leg Press x 2
Leg Extension x 2
Squat Machine x 1

[Tom Sparksman]

Great to see you logging here Tom

Georgia ( Toms GF ) is super proud of you and the work you put in it’s amazing to see you guys grow in life together ( anyone reading this I’ve coached Georgia for a LONG ! Time )

Did your blood results come back? Can post those once you get them back ?

Sounds like moose may need to sleep out the bedroom 😉

Hey Meg! Thanks for popping in, G and yourself have been working together for the same time Tom and I have been working together, it’s been nice doing an extended off-season rather than starting coaching closer to the competitive season.

No LCMS results as of yet but mood etc. is improving as test dose has gone up / EQ slowly coming out.

On nights where it’s 40c during the day we’ve gotta keep the door open for the air conditioner – you can set your watch by when he pops in, nice to see he has routine aswell.

[Tom Sparksman]

15 Week Out Update
86.5kg->85.8kg (Low) -> 86.2kg (Current)

PEDs:
400Test, 200Primo, 300Mast. Coach has admitted he may have crushed my E2 with previous setup, we’re all learning about EQ.
Should take another 2-3 weeks to get E2 up in to range.

Nutrition:
9 Low Days in a row @ 235P 275C 50F
1 High Day today @ 235P 500C 50F
We definitely got used to the low days and getting all the food in today will be a struggle I think. Enjoying the sourdough and extra cream of rice.

Health Metrics
BP: 112/67 – Potentially looking to pull Telmisartan out soon to avoid hypotension.
RHR Avg: 47BPM.
Sleep: Quality has been hit and miss, implemented OTC sleep supp Dream which has improved time to sleep – however 38kg dog is very affectionate at night and jumps on the bed at the strict timings of 11:30pm, 2am and 5am so a little disrupted there as I need to go pee.

Training:
Push:
Front / Side Plank: 1:30s holds each side.
Lying Cuffed Lateral x 2
High Incline Smith x 2
Incline Cable Fly x 2
Hammer Decline x 3
Vulken Strap Pushdown x 3
Overhead Strap Extension x 3

Pull:
Machine Pulldown x 2
S/A Machine Row x 3
Upper Back Pulldown x 2
Upper Back Low Row x 3
Cybex Machine Curl x 2
Preacher Curl x 3

Quads:
Lying HS Curl x 2
S/L Lying HS Curl x 1
Adductor x 1
SL Leg Press x 2
Leg Extension x 2
Squat Machine x 1

Taking a break over the next 4 days to relax and drop off any fatigue. Coming back in to trg the boss has asked us to go for a RIR model, with a higher volume just to stop me from going proper all out, an experiment to gauge response at this stage and I’ve asked him to be on my ass for training videos to ensure I don’t full send week 1.

Overall a decent week, glutes boxed off. Momentum, momentum, momentum.

[Tom Sparksman]

Fasted photos this AM

[Tom Sparksman]

16.5 Weeks Out
87.3kg->86.4kg

Training:
Upper 1
Flat Nitro Press x 2 – If anyone has any setup optimisation tips for this press let me know, sometimes I struggle to get the seat height in line with the arcing motion of this press down pat

Incline Nitro Press x 2
Leverage Row x 2, 3-4 Upper Back shrugs at the end of 2nd set
Nitro S/A Pdown x 2
Nitro S/A Row x 1
V-Strap Tricep Ext x 3
Standing Cable Curl x 3

Hamstrings
Lying Leg Curl x 2
Seated LC x 3, Last set S/L
Machine Add. x 2
Leg Ext x 2
Hack Squat x 2

We’re looking to hold this performance for 3-4 more weeks prior to a training break for a few days, so likely will not take any load/rep progressions and just further improve quality stimulus.

Nutrition:
No changes this week, definitely acclimated to the low days, just in time for 2 consecutive high days.

PEDs:
SLU Dosing split 500mcg Fasted, 500mcg PWO or pre activity on non-training days.
Bloodwork next week to assess E2, Thyroid.
BP: 109/63 – Potentially looking to pull Telmisartan out soon to avoid hypotension.
RHR Avg: 44.7BPM.

[Tom Sparksman]

What’s your height?

179cm – so well and truly under the weight cap for classic

[Tom Sparksman]

Epic bud Smash it

Food wise, ask yourself , would you eat a pot of broccoli or unflavoured cream of rice ? If not , it’s not hunger it’s just cravings . Get busy and control it. Being mindful helps

1mg of SLU is not a low dose my man haha

I would split that up, 500’mcg am fasted and same again 3/4 hours later or pre workout would have a much better effect depending on time you train.

Appreciate it Kuba!
Yeah absolutely, after a fairly hefty offseason I do admit it’s nice to be hungry and to appreciate food haha.
I’ll take the split SLU dose to Tom and see what he says