[Triv]

Looking bloody good, especially at 260!

Awesome HONEST and much needed content you’ve been putting out this past year Kuba.

Thanks man!

T

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11 weeks post shoot prep now.

Up 8kg and sitting at 100kg upon wake consistently now…very happy with this progress and condition at this weight is the best it’s ever been.

I am now 37 years old, yet making the best improvements of my bodybuilding life…which put down to having started “bodybuilding” a bit later on and even introducing PED’s more so in my early 30’s only. (even though I had trained since early 20’s)

We have had some tweaks to both diet and PED’s now:

TD – 4430 cals

NTD – 3870 cals

Again – not counting trace macros so the totals will be a touch higher than listed.

PED’s

300mg Test E

500mg Primo

3iu GH

15iu Lantus

40mg Telmisartan

500mg Metformin

25mcg T4

Standard Health Stack

[Triv]

Checking In 10 weeks post shoot/prep

4th Push Week

Weight still at 99ish kg SO Josh made a slight bump in food, since weight remained/dropped a touch this past week.

We are now at:

4 x TD – 4270 kcals (not counting trace but consistent)

3 x NDT – 3750 kcals (not counting trace but consistent)

ONE free meal which is very moderate in kcals – nothing mental at all – just a meal out with family/kids/wifey 🙂

PED’s remain the same.

Training will remain, given performance is continuing in the right direction.

Metabolism is firing well, appetite is high and I m hungry for each meal.

All heading in a fantastic direction.

I go away for a 2 week holiday over Xmas/New Year soon and will treat that as a de-load just training for a pump VS hitting weight targets. I will more than likely employ some volume/lower load dense training like giant sets purely for metabolic effect giving joints a nice break.

Diet will remain 🙂

T

[Triv]

I will be taking my food back up soon to be at my absolute fullest before I start another diet phase, this is the equivalent of a fast Mini cut I suppose.

And absolutely , taking me all year to work out what I want , but I’m feeling happy with the idea of competing and doing so on very low doses

THIS is bloody exciting! All the best Jordan – it’s clear you are on the right trajectory now.

Healthier, leaner set point, strong as hell, no need to mention muscle mass lol….but overall shape is there even more so now too!

T

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My current split (although always changing this seems to be what one settled on last couple weeks and I like it)

Back, abs
Chest, side/front delts, calves
Rest
Quads, hams, glutes, abs
Rest
Delts (side/rear) triceps, biceps, calves
Rest
Repeat

I have also found performance and recovery BEST having a rest day prior to LEGS and after…not sure if an age thing (same age as you) or just smarter approach given performance is higher which leads to the need for more recovery.

I have too have finally accepted better progress training 4 days a week only VS 5-6 simply because I love to train. For actual progression, growth and improvement, moving to 4 has been the best.

Triv

[Triv]

Checking In – Week 3 push phase (9 weeks post shoot/prep).

Things are moving up nicely now and filling out well without losing a ton of condition, albeit softer.

Weight is up to 99.2kg (shoot day I was 92kg).

Don’t think we will be changing anything with the rate of improvement this last week.

————-

4 x TD – 4050 kcals (not counting trace but consistent)

2 x NDT – 3430 kcals

1 x NDT – 3870 kcals

————-

250mg Test

400mg Primo

3iu GH

1500mg Berberine (while I wait for Metformin to arrive)

25mcg T4

40mg Telmisartan

All basic health supps

[Triv]

Checking in guys!

Working with Josh Maley and he is a great guy – not only a smart guy, but awesome human…I appreciate good people just as much as smart coaches – both boxes require ticking for me to resonate and I think this will be a long term relationship with the way things are going.

Week 8 post prep and everything is moving great.

I woke at 98.2 kg today (was 92kg day of the shoot)

With everything in a good place, we are creeping variables up slow and steady:

DIET

TD: 4050 kcals (not counting trace macros from foods)

NDT: 3430 kcals (not counting trace macros from foods)

1 NDT: 3870 kcals (not counting trace macros from foods)

1 free meal a week which I only have if need for a social event so it’s not set weekly as my main diet foods keep me more than happy tbh.

TRAINING

Push

Hams/Back

Off

Chest/Delts/Biceps

Off

Legs

Off

CARDIO

20mins steady state fasted or PWO daily

On NTD I may play with HIIT instead for some fun and get heart working harder.

10000 steps daily

PED’s

250mg Test E

400mg Primo

3iu GH pre WO or split AM/PM

40mg Telmisartan

25mcg T4

1000mg Metformin

10IU Lantus

All other basic health supplements

[Triv]

Physique update – 6 weeks post prep and have never held this sort of condition after a prep before.

PROPS to my new coach Josh Maley, which client/coaching relationships seems to be an absolute perfect fit in every way.

Current training and nutrition looks like this…

Training:

CHEST/DELTS/TRICEPS

HAMSTRINGS/BACK

REST

CHEST/DELTS/BICEPS

REST

LEGS

REST

Diet:

TD – 3900 calories

NTD – 3300 calories
1 free meal a week if I want (I save this for social/family meet ups because I honestly have zero desire to eat anything off plan). My food taste amazing given I make a lot of effort with my meals / recipes.

Cardio:

25 mins SS daily
10000 steps daily

Yes I need / love keeping in formal cardio on a daily basis for every positive benefit/reason 🙂

PED’s:

200mg Test E

300mg Primo

3iu GH

40mg Telmisartan

25mcg T4

Standard health supplements

[Triv]

Hey guys 249.8 this morning and the look is very tidy, today we have rest day and tomorrow is a big old cybex hack day so I am so excited to get stuck in

Compounds wise I will use test and primo, nothing exotic I know this serves me best. I will likely just stick to that and use it as primary growth vector

Test will stay as is unless estro dips down too much

Listening to latest roundtable was ace man – I am very much in a similar position to yourself 6 weeks post prep, looking to get into offseason now and progressively increase compounds also sticking with Test+Primo.

ALSO looking to invest ALL of 2022 in purely growing lean tissue in an intelligent and slow manner.

Triv

[Triv]

Hey Oscar,

What’s your current training split look like?

Thanks

Triv

Hello Triv
PUSH/ PULL / REST / LEGS / REST[/quote]

Cheers Oscar

[Triv]

Hey Oscar,

What’s your current training split look like?

Thanks

Triv

[Triv]

Hey all,

Coming to end of week 5 post shoot prep / recovery / health phase etc.

Could NOT be in a better place!

Condition has held bloody great and weight climbing nice and slowly, with a great climb in performance in training most importantly.

This is actually the first time in a long time that I have run a 4 day split and it’s pretty black and white that my body is responding very well to this amount of training/volume etc.

Blood work taken this week and all markers are fantastic – much improved since the last assessment taking during cycle…very happy.

We MAY titrate up slowly from this point depending but at this point things are moving in the right direction just fine.

Here are some pics (start of this week) comparing 4 weeks post show 2020 VS 4 weeks post this year.

Difference is I ran a typical dumb “rebound” and it’s clear that this current approach is MUCH better haha.

REALLY looking forward to packing on as much quality tissue as possible before competing in 2023!

T

[Triv]

Weight climbing nicely while conditioning in check and I attribute this to the drastic jump in training performance this past week.

Absolutely every rep on every lift had improved and quite well. Extra food and reduction in fatigue is clearly all kicking in now.

LEGS + Arms top up

A: Lying Ham curl 1×10-12(2s hold), 1×12-15 (RP)

B: Leg Extension 1×10-12, 1×12-15(drop)

C: Reverse Band Hack Squat 1×8-10, 1×12-15

D: Banded Leg Press 1×10-12, 1×15-20

E: Glute Bridge machine 1×10-12(2s hold), 1×12-15(RP)

F: Adductor (cable) 1×10-12(2s hold), 1×12-15 (drop)

G: Seated Calves 3×30

H1: Rope curls 3×15

H2: Rope press downs 3×15

GREAT session
Triv

[Triv]

Changes this week…

Increase in food:

TD: 545C 220P 65F

NTD: 320C 210P 100F

HD: 620C 200P 65F

Reduction in cardio:

Down to 25mins daily SS

Reduction in fat burner:

Reduction in clen to 40mcg

My foods are pretty much set in Meals 1, Pre WO and Post WO daily but I vary them in other meals from the following:

Protein: Kangaroo, Chicken, Turkey, Fish, Prawns, Casein, Egg Whites, Lean beef mince, Flank steak

Carbs: Jasmine Rice, Cream of rice, Sweet potato, Oats, Bagels, Pita wraps, Cereal, Fruit

Fats: Egg yolks, Nut butters, Avocado, Sunflower seeds

Veggies: Lots of variety!

I find this way I never get sick of what I eat and have had NO need for a free meal and will only use a free meal when and if it’s needed for social purposes – family meal weekend and I prefer home cooked stuff these days. GONE are the days of full blown cheat meals (which I LIVED for).

For me, this is the best way to hold condition and improve.

Triv

[Triv]

Check in day today touch over 3 weeks post prep and holding nicely with an 800gram gain in weight lol.

93.8kg post High day

PUSH on the menu today:

Single side cable lateral

30deg Incline BB Press

Decline BB Press

30deg Incline DB fly

DB Lateral raise

Dips

Cable Pressdown

Single arm O/H ext

Calves

Mostly 1 Loading set and 1 Back Off with sometimes a drop or RP set for the back off.

Triv