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volume holding steady bro
Feeling nearly ready for a deload, but will continue to push hard until the end of next week and adjust the programming when I drop back to the cruise.
how you gonna manage the foods?
Plan is to drop to 2400-2500 in the deload phase, then gradually back up until I am sure that I'm not putting body fat on.
slice it bro
I want to drop from my current 112kg down to 105kg in the 16 week cruise phase before we go again later in the year.
you'd need to cut food a lot and cardio UP
Cardio will be going up, but hoping to keep food as high as possible. Will drop food if needed though.
Bent Over Row - Underhand (Barbell)
Set 1: 20 kg × 20 [Warm-up]
Set 2: 20 kg × 20 [Warm-up]
Set 3: 85 kg × 12
Set 4: 85 kg × 10
Set 5: 85 kg × 8
Set 6: 85 kg × 6
Set 7: 85 kg × 6
Lat Pulldown (Cable)
Set 1: 135 kg × 12
Set 2: 135 kg × 12
Set 3: 135 kg × 12
Set 4: 135 kg × 12
Superset
Preacher Curl (Machine)
Set 1: 22.5 kg × 12
Set 2: 22.5 kg × 12
Set 3: 22.5 kg × 12
Set 4: 22.5 kg × 12
Superset
Felt really good today. Arms in particular were feeling strong and was getting a really good contraction with every rep.
Got a blood test yesterday and E2 was a little higher than where I want it, so am going to bump the primo up slightly for the next week and a half to help drop it down just a little.
Set 1: 20 kg × 20 [Warm-up]
Set 2: 20 kg × 20 [Warm-up]
Set 3: 85 kg × 12
Set 4: 85 kg × 10
Set 5: 85 kg × 8
Set 6: 85 kg × 6
Set 7: 85 kg × 6
Lat Pulldown (Cable)
Set 1: 135 kg × 12
Set 2: 135 kg × 12
Set 3: 135 kg × 12
Set 4: 135 kg × 12
Superset
Seated Row (Cable)
Set 1: 145 kg × 12
Set 2: 145 kg × 12
Set 3: 145 kg × 12
Set 4: 145 kg × 12
Cable Rope Pullover
Set 1: 50 kg × 12
Set 2: 50 kg × 12
Set 3: 50 kg × 12
Set 4: 50 kg × 12
Preacher Curl (Machine)
Set 1: 22.5 kg × 12
Set 2: 22.5 kg × 12
Set 3: 22.5 kg × 12
Set 4: 22.5 kg × 12
Superset
Hammer Curl (Dumbbell)
Set 1: 15 kg × 12
Set 2: 15 kg × 12
Set 3: 15 kg × 12
Set 4: 15 kg × 12
Hanging Knee Raise
Set 1: 20 reps
Set 2: 18 reps
Set 3: 18 reps
Set 4: 15 reps
Felt really good today. Arms in particular were feeling strong and was getting a really good contraction with every rep.
Got a blood test yesterday and E2 was a little higher than where I want it, so am going to bump the primo up slightly for the next week and a half to help drop it down just a little.
Cycling (Indoor)
Set 1: 1.3 km | 3:30
Romanian Deadlift (Barbell)
Set 1: 20 kg × 20 [Warm-up]
Set 2: 20 kg × 20 [Warm-up]
Set 3: 70 kg × 12
Set 4: 70 kg × 12
Set 5: 70 kg × 12
Set 6: 70 kg × 12
Lunge (Dumbbell)
Set 1: 10 kg × 12
Set 2: 10 kg × 12
Set 3: 10 kg × 12
Set 4: 9 kg × 12
Squat (Barbell)
Set 1: 70 kg × 12
Set 2: 70 kg × 10
Set 3: 70 kg × 8
Set 4: 70 kg × 6
Superset
Set 1: 1.3 km | 3:30
Romanian Deadlift (Barbell)
Set 1: 20 kg × 20 [Warm-up]
Set 2: 20 kg × 20 [Warm-up]
Set 3: 70 kg × 12
Set 4: 70 kg × 12
Set 5: 70 kg × 12
Set 6: 70 kg × 12
Lunge (Dumbbell)
Set 1: 10 kg × 12
Set 2: 10 kg × 12
Set 3: 10 kg × 12
Set 4: 9 kg × 12
Squat (Barbell)
Set 1: 70 kg × 12
Set 2: 70 kg × 10
Set 3: 70 kg × 8
Set 4: 70 kg × 6
Superset
Leg Press
Set 1: 200 kg × 15
Set 2: 200 kg × 12
Set 3: 200 kg × 12
Set 4: 200 kg × 10
Calf Press on Leg Press
Set 1: 200 kg × 20
Set 2: 200 kg × 18
Set 3: 200 kg × 18
Set 4: 200 kg × 15
Yeah just racked, adjusted the foot position to do calf presses and went straight into it.
Two minute rest between the end of the calf presses and the start of the next leg press set.
looking at this no pic of bloods? you forget to attach?
See attached. Literally was just basic to check E2, so nothing too exciting.
Attachments
gotta UP the aromasin you got some?
I've got some, but I'm not planning on doing anything drastic. Will do 6.25mg every four days.
Got a week and a half to go, so I've bumped the primo up and will stay alert to any sides. But when my E2 is 100 or less, my knee joints are stuffed, so I do prefer to have it mid-high in the range.
Solid results. What're you currently taking / dosages?
That was 450 test and 450 primo. Bloods taken on Monday morning, and last pin was the previous Friday morning (3 days).
Have increased primo to 675 for the last week and a half.
Some of those weights need to be heavier - squat is your bodyweight
