High Frequency low vol or High vol low freguency?

well, its most likely cos you got a bee in your bonnet and training again, HARD!

there are plenty of things you can do with those dumbells bud for legs at least.

Bulgarian split squat alternate with Walking lunges

Lying hamstring curl with dumbell in between your feet, superset with squats, superset with RDL's

Hip Thrust Superset with Reverse lunges superset with good mornings.

thank me later, OR swear at me....one of the other.

Oh lord, I'll give that a try today since it's lower body. Pray for me.

focus on the slow controlled negative, and fast positive of the movement, 3-0-1 tempo. have fun now.

well my ass is being handed to me with 5 working sets currently, i have been splitting those 5 working sets between 2 exercises, so for example :

chest press 1 set, 90 seconds rest, incline fly 1 set, 90 seconds rest, chest press, fly, chest press : DIE!

and today doing a 105kg squat for 3 sets of 15 reps was fucking tough. and the RDL for 2 sets of 15. but loving it.

Welcome back dude! I was thinking who the hell is this guy who is so active on the forum, and then realised from some other posts who you were :lol: . Great to have the help here from someone who's has been there and got the tshirts.

I also got myself a new rack and weights. Got the stuff the day before lockdown, but then stupidly flared up an old disc bulge a week later, so back and leg training has been a bit down and out. Almost recovered though and I've just ordered some more equipment for the garage, so can't wait to get back into smashing it.

Fml that doesn't sound good, gotta try and do all back movements with suppor, seal rows are brilliant, incline bench rows with dumbells, that may help you, inverted rows and chins. Hope that helps.

Yea I am loving helping out, gives me something to do when on this lock down. Hopefully it gets to good use.

Empire wrote: Fml that doesn't sound good, gotta try and do all back movements with suppor, seal rows are brilliant, incline bench rows with dumbells, that may help you, inverted rows and chins. Hope that helps.

Yea I am loving helping out, gives me something to do when on this lock down. Hopefully it gets to good use.

Yep I've been doing seal rows on flat and incline supported rows. Very effective! Trying to get creative...

Glute bridges and hip thrusters seem to have helped quite bit with the disc issue and pain.

What are your training goals or are you just having fun with the weights?

try and make a plan for a reverse hyperextension, man that shit is brutal. I am trying to make a plan for one at the moment using tressels for a table, just really hard when you are 183cm and your legs seem to carry on for days haha :lol: ..


My goals currently are always the same, build as much lean tissue to eat like a knob :whistle:, and not get overly fat. Currently, I am trying something different from my usual nutrition, so I will post up the results after the next couple of weeks.


I would like to get my LBM up to 90kgs, I don't know what it is currently cos I didn't really train for the first 6 weeks of lockdown which was a bitch, so its playing catch up to get back to what I was, still dosing my trt at 130mg a week, and calories are 2500 during the week, and then I skipload on weekends, but I don't track those meals, I just eat based on hunger and what I feel like eating but keeping the premise of low protein and fat and higher carbs.


Hows things going your side? you keeping well and out of trouble?

It's not ideal but I've been doing reverse hypers using a resistance band with my bench at around 30 degree leaning down over the top. Hey if it fixed the legend Louie Simmons up after breaking his back twice I will definitely try it. Pity that the machines are like hens teeth in commercial gyms.

You'll bounce back quick. Give it a month and you'll be firing on all cylinders. Lockdown has been a rollercoaster but I'm lucky my business wasn't hit too hard.

I'm on a similar dose until my back is better. Dropped to 160mg PGW Super Test (0.5ml) per week about 6 weeks ago and running some MK677. Just trying to keep under about 10% bf and maintain until I bump up the dose in a few weeks hopefully - nothing crazy. Health comes first now. My best mate died from a heart attack recently so that was a wake up call.

Muscleaddict wrote: It's not ideal but I've been doing reverse hypers using a resistance band with my bench at around 30 degree leaning down over the top. Hey if it fixed the legend Louie Simmons up after breaking his back twice I will definitely try it. Pity that the machines are like hens teeth in commercial gyms.

You'll bounce back quick. Give it a month and you'll be firing on all cylinders. Lockdown has been a rollercoaster but I'm lucky my business wasn't hit too hard.

I'm on a similar dose until my back is better. Dropped to 160mg PGW Super Test (0.5ml) per week about 6 weeks ago and running some MK677. Just trying to keep under about 10% bf and maintain until I bump up the dose in a few weeks hopefully - nothing crazy. Health comes first now. My best mate died from a heart attack recently so that was a wake up call.

do you find your blood sugar is just chronically elevated with MK677? i have had that and I have seen a ton of guys on international forums moan about the same thing, I take Glucophage 500mg XR daily, and I have to bump that up to 1000-1500mg with the MK677 and I just gain a fuck load of water, so it is not exactly my favorite substance to use, personally.

Bro, you gotta make hay whilst the sun shines, find some blocks you can put your bench on even. I have made a plan in my power rack to put a board across so I can put my upper body on it, and just get my glutes firing with even no weight. it's a killer.

Yea health is number 1, hence why I decided i wasn't going to go over 600mg a week ever again, I grow decently on low doses these days cos my training and nutrition is really dialed in.

I am really glad to hear your business wasn't badly affected, that is a great thing, the rest of us are hustling that is for sure.

Empire wrote: do you find your blood sugar is just chronically elevated with MK677? i have had that and I have seen a ton of guys on international forums moan about the same thing, I take Glucophage 500mg XR daily, and I have to bump that up to 1000-1500mg with the MK677 and I just gain a fuck load of water, so it is not exactly my favorite substance to use, personally.

MK does raise my blood sugar but I'm not affected badly. Still under 5.6 fasted. I do gain a lot of water but I don't mind during lockdown. It helps my joints with pressing heavy. If I stop for 2 days I piss it all out.

It's rough seeing friends losing jobs and struggling to keep businesses going. Hang in there dude.

so I am coming closer to the end of week 4 of my routine, and to say my strength is up drastically is an understatement, this morning I did a military press of 70kgs for 12 reps up from 55kgs for 12 reps, and then my squat, I was doing 90 for 13 to start, this morning I did 140kgs for 12 reps. I am smashing it hard, and strength is going up. I also did RDLs this AM, 110kgs for 2 sets of 12 reps. this is after squatting on Tuesday 120kgs for 15 reps.

I have never been a strong squatter, I think most I have done is 160kgs for a set of 5 or 6. so for me to be hitting 140kgs for 12 this AM I am very very happy with the progress.

some other numbers like bench press 95kgs for 3 sets of 15 reps are BRUTUAL, to say the least, Bent over rows, 105kgs for 2 sets of 12. things are progressing nicely, this is on 2400 calories Monday to Friday, and I have brought my TRT down from 130mg down to 100mg for 3 weeks so I can then go and donate a pint of blood.

my training partner is all-natural and has had hip and glute issues his whole life, and he has never been able to squat more than 70kgs, today did 100kgs box squats for a set of 12. he is gonna try for 105kgs on Saturday, maybe push to 107.5kg

To be honest, at this stage, I would be happy to try a product like MHR to see how the product works, but I will see what happens. It would be a good review of a product when all I am using is the lowest dose of test i have been on for TRT.

And just like clockwork, after 4 weeks of smashing it, I can feel my body isn't recovering enough and we are deloading for the next 2 weeks.

The biggest thing I noticed was things were starting to remain a little sore for longer, hammies and front delts were the 2 major ones, and I know if I was to carry on pushing like I was I would have injured myself, so what we are doing is dropping the weight by around 20-30% and still carrying on with the first 2 days 13-15 reps, the second 2 days 10-12 reps and then third 2 days 8-10 reps.

On Saturday I did a 147.5kg squat for a set of 8 reps, then took it to 10 reps for the second set knowing that this week we were taking the weight down quite a bit to allow for recovery.

This is what I want to stress to everyone when it comes to training and continually growing muscle: DO NOT BE AFRAID TO BACK OFF FOR A WEEK OR TWO AFTER 3-6 WEEKS OF BALLS OUT TRAINING. Only being on trt i can feel that I am recovering but not like I would be on a decent cycle, but if I was taking gear I could have probably pushed another 2 weeks before having to back off. so lets looks at this example here of when to back off and recover.

Most people will do this :

incline chest press.
week 1 : 80kgs for 12 reps
week 2 : 82.5kg for 12 reps
week 3 : 85kgs for 12 reps
week 4 : 87.5kgs for 12 reps
week 5 : 90kgs for 8 reps ( gets frustrated.)
week 6 : 90kgs for 7 reps (injury)
2-3 weeks rest due to injury due to not being recovered.

How I propose people do it :
incline chest press.
week 1: 80kgs for 12 reps
week 2: 82.5kg for 12 reps
week 3: 85kgs for 12 reps
week 4: 87.5kgs for 12 reps
week 5: 80kgs for 10-12 reps (backed off for allowing proper recovery)
week 6: 82.5kgs for 10-12 reps (backed off for allowing proper recovery)
week 7: 90kgs for 10 reps (feel strong and recovered)
week 8: 90kgs for 12 rep
week 9: 92.5kgs for 10 reps
week 10: 92.5kgs for 12 reps.

it just shows you how backing off a little during a big blast of your training can propel your training a little further down the road. I know this example is pretty black and white in terms of every 4 weeks to back off, but if you are training balls out, the time you back off is when you start to feel niggles in the joints, or in forearms, hammies quads, etc. Backing off a little will actually allow you to grow more, and progress for longer.

After 6 weeks, we are going to try and do every body part every day for a couple of weeks and see how we handle that, probably going to also be incredibly brutal, but let's see what happens. I am going to actually take some measurements at the start of week 6 and see what changes in the 6 weeks that follow.

I will try that method, currently in week 1 of training.

Will keep you posted.

Diet was solid all the time during covid, no training at all but stretching. Injuries sorted.

Give it a bash bud, I think you will be happy seeing what happens. I wasn't the biggest believer in it until I did it, and funny enough it was just the way the ball bounced that day that forced me to do so, I wasn't in a great mood and I went to lift and well, I just did a quick session and out I went, I felt like a million bucks the next day, so did it for the remainder of the week, and when I went in the week after that, strength was great! remember I only take 1 set to failure, so my first 2 sets are all about progression, not failure.

Has helped me drastically to train injury-free for the better part of 2.5 years.

Shot. Sounds good.

We will chat and keep the update weekly here.

look forward to seeing guys posting training logs and progress pics etc.

Week 2 done.

Diets is solid. Bodyfat's good, abs visible. Diet was clean over this Covid kak period. Did Yoga, no weights.

BMR 4200
Calories as per BMR (Currently but will change)

Training 5 days a week, no time limit, till im done. Usually 2 hours.
Cardio 10 min 70% of max hart rate after each session.

Cycle currently

Test Blend - 300mg per week
Tren En - 200 mg per week

No orals.

Program Currently

Upper body - Monday
Lower body - Tuesday
Stretch - Wednesdays
Full body - Thursdays
Rest - Fridays
Full body - Saturday
Rest - Sunday

Still taking things easy, no need to rush anything.