[Hilly]

If a doc told me that I would be booking see specialists

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[Hilly]

Hey

You are warming up muscles, tendons and ligaments to a point increasing blood flow and elasticity of the body’s cells. Not trying to get a pump per say although this would be some indication.

I like to do several warm up sets, dynamic work plus some short stretching inbetween and make sure you are warming up smaller/secondary muscles and rotator cuffs etc.

On my first exercise I do 2-3 light warm ups focusing on muscle contraction, activation and blood flow so rep range 15-20

then 2 working warm ups

then working sets

from here each exercise just has a working warm up.

However something like deadlifts/squats/leg press may have several working warm ups.

so my last leg session on leg press was

2 PPS x 20 x 2 sets
4PPS x 10
6PPS x 6
8 PPS x 4 4-6
10 PPS x 4 – 6

working set 460kg for 14 rep

next set

380kg for over 20 reps

then when I moved to a seated hack squat

60kg x 8 – working warm up
120kg x 14 – work set
120kg x 10 – work set

hope that helps

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[Hilly]

What’s everyone’s opinion on ab training? I hear some people say no need to train them as you use them in every day activities such as twisting,coughing,lifting then some people say why wouldn’t you train them as they are a muscle?
What exercises would you chose for them? Frequency and volume?

If you are doing a lot of core work, deadlifts, squatting etc etc then I wouldn’t say there is a need to train the abs directly no, especially not during a gaining phase as it can thicken the waist.

During a dieting phase I do train them myself and recommend to others but only body weight work and light cable crunches.

Im a big proponent of vacuums and the plank etc.

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[Hilly]

Life advice: run away from whoever told you you don’t need to train them as we use them when we COUGH…
.
avoid the common sit up as it’s bad for the spine and those weird 45 degree butterfly leg/arm things too.
.
simple kneeling/seated cable crunch. progress like you would any other. play around with frequency, can probably hit it more than you think. no more than 4x pw though

Hhmm I would run away from you my man lol. see below its now the Abs that control coughing

mechanism of a cough is as follows: Diaphragm (innervated by phrenic nerve) and external intercostal muscles (innervated by segmental intercostal nerves) contract, creating a negative pressure around the lung.

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[Hilly]

sorry but I cant read those results at all.

what did the doctor say?

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[Hilly]

So my TSH levels are at the very top of the normal range. 8 weeks prior to these latest bloods they was 2.2 and for the last year or so before have always been below 2

Honestly bud TSH tells us very little at all. Its a total lazy test a bit like BMI in that it lets doctors make a very sharp judgement call but its a lot of a guess as well.

What you need to know is were your T3, T4 levels are. this dictates how well your thyroid is working and thus your body processes.

You can have high or low TSH and be totally fine or totally not fine.

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[Hilly]

@drdeanstmart Dean, the biochemical processes involved in the conversion of NAC to Glutathione (specifically GCL and Manganese but also Mag and ATP)..is this worth trying to understand or is this unnecessarily ‘advanced’? i.e not worth trying to understand unless a Medicinal Dr etc etc.
. thanks a lot

If you are wanting to be a doctor or anything along those lines I would say definitely.

If your asking from a fitness/bodybuilding/general health aspect

100% not needed

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[Hilly]

man… I get lost in this… if you guys knew how little I know about the tech side and focus in on the actual training/ eating and resting.. you’d be shocked… there is a need to know stuff but not a need to know everything.. energy needs to be put into the actual doing… sorry if I sound negative I’m actually far from it.. I just want people to concentrate on enjoying the bodybuilding..obviously taking care of them selves in the process but I will say we don’t need to know all the science.. science didn’t get Dorian to the top.. take your health sups and train guys big love Always.. but focus on being a better body uisker of that’s the goal:) x

HAHA I know but I was having this conversation the other day. Some of the content on here is so complicated its crazy and I guarantee 98% of pro’s or top level guys and coaches don’t no hardly any of it and there is no need to either. Sometimes the questions on here should be fired on a Biochem forum or to the local doctor

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[Hilly]

Diet will remain the same next 2 weeks while my body is still in a heightened supplement state

train day – 3500kcal, 350p, 400c, 50-60fats
Rest days – 2750kcal – 350p, 150-175c, rest fats

after 2 weeks I will then adjust this if needed to try and hold my weight between 215-220 and maintain this look in pictures and body fat calliper readings.

Cardio will be 30 minutes 6 x a week. On rest days I include abs so twice a week. Most mornings pre cardio I do vacuum work – 5 lots of vacuum holds for as long as possible and I do some stretching post cardio.

TRAINING

I will continue with my FOUR’s training program but I will only hit a bodypart on this program once per week done over 4 days Monday/Tuesday/wed off Thursday and In Friday.

Saturday I will be going in and doing giant set work for weak bodyparts – hams/glutes and also pec/delts that I want to bring up. This isn’t taxing from a heavy weight just lots of blood volume work and then we hit sushi etc. Its more fun than anything and theres usually a few of us but if I need to mix these sessions for xmas shopping days out with my GF or anything else I happily will no issue. As long as I get those 4 days in during the week all is good and I will log these sessions in here.

NEW YEAR GOALS

then xmas eve to new years eve I take off completely and then it will be a big push come January until april were I want to hit 240 lb an all time high for me before I look to prep for a show august/sept time.

Supplements

I will be using 2iu simplex Gh on waking pre cardio daily for longevity reasons and possibly a couple of IU fast acting slin pre or post for recovery being these are all legal supplements to use and are for health benefits along with my 25mcg t3/100mcg t4 that puts me at the bottom end of normal thyroid range confirmed by blood work as I have a natural underactive thyroid confirmed by my doctor and private blood work.

If I was to cruise for those interested it would be 150mg test/100 primo shot in small doses EOD this is what I would recommend for some one wanting to maintain and push hard with a focus on shows next year and pushing the physique to the max while monitoring health and staying healthy.

I would also be running some HCG for the next 4 weeks at 1500iu MWF because I fully believe in the theory of stimulating the testes while you are cruising on cycle. similar to jump starting a car theory that’s sat on your drive for a year so it doesn’t cease up. Dante trudel came up with this years ago and I have always utilised it.

If I intended to come off I would be coming off for 12-20 weeks and following Dr Dean protocol which is the best info and approach out their when looking to fully recover the bodies systems.

As I may be looking to boost my fertility I will be using the following also and getting sperm tested for some of my own research as I have done this before with good success, got sperm up to above average with myself and a client and a couple of good friends.

Im just interested to know how this would work while some one is on a cruise so will be running this protocol with a client who is crusing and will report in here.

on top of the HCG will be 50mg clomid, 10mg nolva and 50mcg proviron.

keep following on here ad instagram for daily updates and any questions just ask

HILLY

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[Hilly]

So Friday check in with myself – you can see update pictures and videos on my instagram @Hillydoc

Weight is 218.5 which is 21 lb up from show day and 27 lb up from lowest depleted weight and I am very please with how things have gone. I look bloody good for me as controlling my appetite and fat gain is always my most difficult part being a natural fat kid lol. My digestion is good and strength has been flying.

However all good things must come to an end and I must listen to my body. My back/SI joint has gone again as mentioned earlier which is the second time in the last 3 weeks. Now I no why it went, I left my wrist straps down at Jordans and was using my Versa Gripps which I never use and my grip went. When I tried to re set it I jolted my hips and boom there it went. However it usually would happen so easy and im also getting some tendinitis feelings in by by bicep and tricep insertion sites (common issues for me post show). so its time to pull back a little, reset all markers ready for a big push in the new year and if there is every a good time to do it its December leading into Christmas when im going to be going out a little more and being social anyway.

So next post will include the plan going forward.

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[Hilly]

I always prefer cooked. Allows for ease of prepping food n an easier life over all which means more consistency which is the number 1 factor to change and progress.

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[Hilly]

@drdeanstmart I no bud I’ve read all your very good info. I’m just stating what I would do in his given situation were he is just wanting to do nothing for 4-6 weeks then go back on test which is a out of the ordinary situation.

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[Hilly]

Agree with the above. Nick T video is good. Honestly I would consider a posing coach. It’s something I am definitely doing next year. It’s so under estimated the impact it has. I practiced 15-20 minutes daily for my full ten week prep finals n posing still sucked

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[Hilly]

I would go to doctors bud. This is a bodybuilding forum. Your nipple should not be leaking in general especially if you are a make. Instant path is to doctors ????

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[Hilly]

Agreed @james hollingshead defo the clarity is a strange feeling. When you come out of that obsessed bubble we end up in.

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