[Mehdi]

Thanks peter i will try 15 set per session

if you have higher levels of fatigue now then i dont see how hitting things more often my bringing in an upper day would help here.

Personally I would reduce volume within your sessions – Try making each session a max of 14-15 sets only

[Mehdi]

I have 1ml ampoule test i want the split over week whit eq?

Why ? Just draw them up when it’s time to pin

[Mehdi]

Any change in cycle and oral ?

Good day today shot the new tbjp clothing range and then trained delts and biceps at the gym after. Got some posing practice in with my bro and finalised my routine for the comps which I’m really happy with. Hams/glutes in the morning which I’m looking forward to and that also marks 2 weeks out so time is ticking but feeling amazing and ready to go!

[Mehdi]

What your split this off season after ramadan and peak androgen load?

Leg day today …. Again on a full belly and not much fluid. 😂. This considered it went ok. Knee was the best it’s felt in a long time which is the rest I imagine. The leg press is a plate down from pre uk. And so is the hack squat. But I’m ok with that for the first session back. Everything has been slightly down. So it’s fine. I will hopefully be back to full power Sunday. After some time adjusting to post Iftar training. Rest day tomorrow and a good chunk of work that needs doing.

[Mehdi]

Yes i took 5 days off i feel good i should add one day off or try push pull off legs off upper off?

What is the E2 range on bloods ?

Fact is could be either issue.

Take 3-5 days off straight from gym. If issue is there it’s likely the E2 which is common for people when E2 is real
High

[Mehdi]

Any change in cycle or oral ?

So as Chris predicted to me yesterday after I asked him why he changed his mind about the refeed instead of a low day. He said I’ll be 247 today which he doesn’t want me going lower then, and he was right

237.5 today and a new level if conditioning

Crisper. Drier. Sharper. Harder. Way harder today

High calorie day going down easy. I’m not starving for it, but it’s helping the energy levels a bit.

So 1000g carbs today.
550g tomorrow.

Taking it day by day now and just letting Chris fly the plane

Decent delts session today. Felt strong big and pumped.

Nearly peak week!

Delts traps and claves
Standing calf raises 6 x 8-15
Db side laterals 4 x 8-12
Bb upright rows 4 x 8-12
Bb front raises 4 x 8-12
Db shrugs 5 x 6-18
Machine press 4 x 15-20
Rope face pulls 5 x 10-20

[Mehdi]

??????

Yes im now 4 day off gym. Should add a rest day or try push pull off legs off upper off. Try only 3 set push in upper?

What is the E2 range on bloods ?

Fact is could be either issue.

Take 3-5 days off straight from gym. If issue is there it’s likely the E2 which is common for people when E2 is real
High

[/quote]

[Mehdi]

I try to recomp after a long break off the gym i am 3 week in this programe.yes every day in this diet

E2 range in blood is 62pg/ml i am in 3 days off and i feel good is probably volumes but my volume is not high ? And what volume should i do push pull off legs off upoer off

What is the E2 range on bloods ?

Fact is could be either issue.

Take 3-5 days off straight from gym. If issue is there it’s likely the E2 which is common for people when E2 is real

High

[/quote]
What phase are you in, pushing bodyweight, maintaining or dieting / how long have you been doing this for? You mentioned what your diet is, do you follow the same food plan everyday? If so a training day / rest day food plan would be useful here to support your output being higher On a training day[/quote]

[Mehdi]

Yes im now 4 day off gym. Should add a rest day or try push pull off legs off upper off. Try only 3 set push in upper?

What is the E2 range on bloods ?

Fact is could be either issue.

Take 3-5 days off straight from gym. If issue is there it’s likely the E2 which is common for people when E2 is real
High

[Mehdi]

Any change in cycle or training volume?

Rest day for me today

Morning cardio ticked off early and then a morning of client work

Had a deep tissue massage later on and a haircut usually rest day set up

[Mehdi]

E2 range in blood is 62pg/ml i am in 3 days off and i feel good is probably volumes but my volume is not high ? And what volume should i do push pull off legs off upoer off

What is the E2 range on bloods ?

Fact is could be either issue.

Take 3-5 days off straight from gym. If issue is there it’s likely the E2 which is common for people when E2 is real
High

[Mehdi]

Considering the reference range is typically 10-40 (or 50) pg/mL. You are 3x over the reference range (assuming you are male).

Are you sure its pg/mL? UK often uses pmol/L in which case the range is more like 40-160 pmol/L. In which case you are in range.

[Mehdi]

My diet is 220gr protein 350gr carb 60 fat. 10 k steps 250mg test e metformin 500mg my bp is 12/7 is not active job

Hello mate, confirm us the values of measures of oestrogen, but fatigue can come from a lot of different things though
– sleep length and sleep quality mainly
– training
– poor diet
– work and external factors
On top of hormons/vitamins/minerals.
So if you got more infos about the last topics we could help you to see clearer from where the fatigue comes from.
8 h of sleep is a good amount, but are you sleeping early, and do you have a peaceful sleep?
What are your supps?
What is your diet?
What is your job?

[Mehdi]

Any change in cycle or oral ?

253 today so up 4 ish lbs after the 1000g carb up yesterday. Definitely felt fuller especially during chest training today. Felt super pumped and round.

Like an off season fulness But with 1 week out fatigue haha

Chris is happy.

570g carbs today: no cardio

Apart from feeling tired just from being this lean, I feel great

Chest and calves
Standing calf raises 6 x 8-15
Incline machine 4 x 6-10
Flat bench 3 x 8-12
Incline db 4 x 10-15
Cable fly high 3 x 8-12
Cable fly press low / decline 3 x 8-12

[Mehdi]

You want to do npc pro qualifer in moroccoin 17 may ?

Trained a bit earlier today as I always do on a saturday. It’s my hams glutes and 1 quad session. Session was as follows.

Prime Adductor x 2
Atlantis Lying ham x 2
Single leg prime leg curl x 2
Atlantis glute kick back (gym pinned) x 1
Prime pin leg ext x 2
Standing calf x 2

Followed by my 30 mins treadmill cardio.

Did some posing pre session as well so been a pretty productive morning and also checked in with Patrick.

Just been to the shops for a weekly shop and now heading home to eat and then have a day of watching the 6 nations rugby matches and packing parts of the house up 💪