[Triv]

Day on on new program went real well.

PULL

Rope Pullover 1×9-12, 1×12-15

Wide Parallel Pulldown 1×6-9, 1×9-12

1 arm DB Row 1×6-9, 1×9-12

Pronated Wide Seated Cable Row 2×8-12

Tri Set

Preacher machine curl

Rear delt machine

Incline cable curl

2-3 x 6-15

Coach also put my food up given condition was improving the last few days! Currently taking in the most amount of food I have in a while circa 4500 kcals.

Final week of offseason – in an excellent place.

Blood results also return with all values in a great place also 🙂

T

[Triv]

Completed my de load week and primed for a new program and phase starting tomorrow.

I still have 1 more week of OFF SEASON technically where I will spend the first week establishing loads for each lift in this new program, given some new and some in a different order.

It is a PPL ran over 5 days a week so each week 2 days get hit twice and that days changes the following week.

Bloods pulled Friday morning, so should get those results either tomorrow or Tuesday.

T

[Triv]

Good de load PULL session yesterday. Everything felt connected and the pump was nice:).

Chins

Rope pulldown

T-Bar Row

Low Machine Rows (Low to high)

Close pull downs

Rear delt DB fly

BB Curl

Unilateral behind back cable curl

Calves

1 set for compound and 2 for iso.

Weight is creeping back up and filling out after the increase in food coupled with the de load…

T

[Triv]

Hey Guys,

So I am de loading this entire week by simply reducing total volume to 50% or even a touch less. Aiming to train close to failure but not chasing PB’s etc.

Monday was LEGS de load which felt great and proved it was definitely time to back off because the session was tough!

Tuesday was PUSH which was also good, hitting 1 set for all compounds and 2 for iso stuff. Plenty of pump. I ended the session with some posing practice starting 25.5 weeks out can’t hurt.

Diet, my coach has increased food a touch because I seem to be flattening out a little and dropping weight which all coincides with a true need to de load in my opinion. I should fill back out this week, and look fresher ready to hit it hard again next week.

I will, however be starting a new program so the initial week I feel is somewhat a semi de load getting to know your weight etc in a new order which suits fine.

I will also get bloods taken this week to verify that things are in a good place to begin the push in 1.5 weeks time!

T

[Triv]

Good LEG session today…apart from a slight tweak of my right patella tendon…not major but does hurt a touch. I did it doing Hack Squats so 3 rotations until we attack it again, hopefully it heels up well.

Single Leg curls 3×12 double drop
DB stiff Leg Deads paused 3×12
Lying Leg curls 3×15 + 20 partials
Leg Extensions 3×15 double drop
Hack Squats 4×8
Wide Leg Press 3×15 slow tempo
Std Calves 6×4

As usual I only aim to fail on the final set but the sets prior are tough enough to call work sets.

T

[Triv]

Apologies for the lack of updates. I have been getting busier with my second business (contractor selling Commercial Solar Energy).

7th Week into my offseason blast and I will be swapping out the deca for tren now and should see a slight recomp from this.

Training is the same and going very well. I am very pleased with the sweet spot of volume and I am at my all time heaviest and largest. Condition not the best but definately the decent considering my weight. We WILL see 240lbs before this blast is done another 7 weeks, then cruise before starting prep.

T

[Triv]

Had a week away from home with the wife and daughters. Diet was spot on along with training, but no cardio carried out due to lack of time…that’s only 12 mins HIIT x 3 but one of the days was spent walking around a theme park so that took care of 1 session.

Either way, I hit my highest weight to date woke up at 235lbs this morning (my goal this offseason was to hit 240 lbs in reasonable condition and it seems I am well ahead which is cool, given I have 8 weeks left on this blast or so).

Yesterday was LEGS

Single leg curls 3×12 double drop
DB stiff Leg Deads 3×12 paused
Lying Leg curls 3×15 + 20 partials
Leg Ext 3×15 double drop
V Squat 3×10-12 double drop
Wide Leg Press 3×15-20
Calves

Brilliant session…I am making my best progress ever but NOT killing my CNS with any grinding reps (which is fun and all)

T

[Triv]

Sorry been MIA…I have either been busy or lazy to log workouts lol.

Week 4 Offseason and I am the biggest I have ever been. Conditioning is at its limit in terms of bodyfat so I don’t think we will push calories up too much more perhaps a little. There is a chance we may prep for Novice Classic Physique at the Arnolds here in Australia March 2020. Due to my house build been pushed forward, I would be prepping as I move in, if I decide to to Oct 2020 hence an earlier prep may suite better IF I pack on enough tissue the rest of this blast. At this point we are tracking well but ultimately come end of November if I don’t feel I am big enough I won’t.

BACK today:

Pronated seated cable rows
4×10
Parallel Assisted Chins
4×8-10
1 arm plated loaded row
3×10 RP
Pullover machine
3×12
Bent over BB Rows
3×8
BB RDL / Dorian Deads
3×12
Reverse fly machine
3×15

Unreal workout…for me it’s moderate volume and moderate intensity and moderate frequency…this seems to work best. I lose weight dropping volume and increasing intensity funny enough. I aim to fail on the last set on every movement and do sub max sets working up. I know many don’t follow this set/rep scheme but the older I am getting I am finding this work far better and I am still getting stronger and growing better.

T

[Triv]

Woke up at 229.6lbs today. Second week into my Offseason and thing are moving now…weight is coming on and gear is kicking in hard…focus, quality and intensity all on the up in the gym.

LEGS and HIGH day.

Lying leg curls
3×10 double drop + iso
DB Stiff Leg Deads
3×12 X reps
Seated single leg curls
3×10/leg
Leg Extensions
3×20 double drop
Pivot Leg press
4×12
Smith Squats
3×12
Seated Calves
3×12 double drop
Standing calves
1×12, 1×15, 1×20

T

[Triv]

CHEST/BICEPS today…MEDIUM carbs day 300P 525C 35F (trace not included)

Incline DB Press
3×8
Machine Press
3×12 X Reps
DB Fly
3×12 drop
Incline Hammer Press
3×10
Seated DB curls
3×12
Machine Preacher curls
3×12 Double drop
Spider curls
3×15

T

[Triv]

LEGS today went very bloody well.

Leg extensions
4×10
Hack Squats
3×8
Leg Presses
3×15 double drop set
Seated Leg Curls
3×8
45deg Hyper
3×10-12
Lying Leg Curl
3×10 Double Drop
Standing Calves
3×10 stretch partials last set
Seated Calves
3×25-30

T

[Triv]

What was your post comp rebound cycle? Did you go straight from comp cycle to rebound cycle?

Hey man,

My rebound cycle was:

500mg Test Sustanon

400mg NPP

10-20mg MK 677

30iu Insulin on HIGH days split into 10IU doses

T

____________________________

Strengthen the mind along with the body…without the mind, the body is nothing.

[/quote]

Test, NPP is my favorite growth stack too haha

How long did you run that for? Go straight from prep into the rebound cycle?[/quote]

Yeah straight into it only because health was spot on and I was feeling great. If I was run down I would have dropped into a cruise instead…thankfully all was well and I ran than for another 6 weeks which lead to some quality tissue gained

[Triv]

Cruise officially over and Bloods were good.

Liver values were elevated a fair bit, more so than they should so we(Justin) decided that we won’t touch any orals for the remainder of the OFFSEASON and stick with oils. Creatinine, GFR, GGT, Lipids were are in good range.

Blast looked like this:

750mg Test Sus
500mg NPP
500mg EQ
20mg MK677
Insulin on HIGH days only (3 a week)

Starting weight is 224lbs and aiming for 235-240lbs in the next 16 odd weeks if everything goes to plan with the same or even less body fat.

[Triv]

What was your post comp rebound cycle? Did you go straight from comp cycle to rebound cycle?

Hey man,

My rebound cycle was:

500mg Test Sustanon
400mg NPP
10-20mg MK 677
30iu Insulin on HIGH days split into 10IU doses

T

[Triv]

Back to a Dorian Split for me after testing out a PPL split again…I simply feel this suits me best.

BACK:

Underhand pulldowns
3×8
T bar rows
3×8
1 arm plate loaded rows
3×10
Bent over BB rows
3×8
Chest supported machine row
3×12
Pullover superset wide seated cable row 3×10
Rear delt machine
3×15