[Justin]

Also I would highly recommend seeing a physio in person Vs seeing a chiropractor – a good MSK physio with experience dealing with shoulder injuries like this, is your best bet

Thanks for this me and my current physio talked about it and I got my doctor to refer me to a sports medicine clinic thay specifically deals with the recommended by my physio, just waiting for the phone call now, we beleive its due to me having a type 2 acromion with the downward pointing osteophyte in my acromion due to the narrow spacing from those 2 combined its basically stabbing me

[Justin]

Having going through two keyholes operation with severe osteoarthritis and I have very big osteophytes you definitely want to get that inflammation down. I’ve personally invested in a machine 2.5k to reduce inflammation which does help. I would also be taking cure-coming, osteo pro and join in too, Are you based in the uk? If so I’d see a physio who I seen in Worcester who is very very good, he helped get me back competing against the odds

Appreciate you sharing your experience! Sounds like you’ve been through a lot with the keyhole ops and osteoarthritis. Definitely agree that getting inflammation down is key—been focusing on that myself. That machine sounds interesting—what kind is it? I’m based in Ontario, but would love to hear more about your approach and what worked best for you. Always open to learning from others who’ve been through it!

I’ve been looking into picking up

Hyperice X Shoulder Device

Also taking bpc/tb500 daily, hgh, Glucosamine, turmeric, msm and Chondroitin

Looking forward to hearing back

[Justin]

So far I’ve ended up cutting out pressing completely and pretty much shoulders entirely, can actually feel and see the inflammation in my ac joint, taking a mental toll more then anything, we will battle through it and come back better then ever

[Justin]

Chiro and massage won’t take you that far. From scan results evidence of subacromial bursitis can be seen even in patients with no shoulder pain. Did you sustain an injury? Just with the evidence of bone marrow edema in your distal clavicle. I’m going to take a guess at pressing movements being irritable for you? Light loading in pain free ranges / positions frequently. Very gradually build up loads pain free. Will take time for sure but the results of your MRI are reassuring for sure!

Yeah, pressing has definitely been the main aggravator. No specific injury, just accumulated wear and tear over time. The AC joint degeneration and bone marrow edema make sense given my training history. Definitely focusing on pain-free loading and modifying movements for now.

[Justin]

Unfortunately fucked my right shoulder up a phew weeks ago, so upper days have been very modified and very limited to what I can do at the gym I train at, based on where and how it feels believe it could be a labral tear, have had to wait due to the holidays but hoping to get referred for an mri to confirm and go from there.

[Justin]

Decided to add in a 3rd rotation so this is what it’s looking like currently now.

Upper A
Incline smith machine 2 sets, 5-9, 10-12
Vertical press 2 sets 5-9, 10-12
Hammer lat pulldown 2 sets 5-9, 10-12
Chest supported tbar row 2 sets 5-9, 10-12
Hammer OHP 2 sets 5-9, 10-12
Dumbbell laterals 2 sets 15-20
Dips 2 sets 15-20
Abs 4 sets 15-20

Lower A
Hack squats 2 sets 5-9, 10-12
Leg press 2 sets 5-9, 10-12
Hip Thrust 2 sets 5-9, 10-12
Leg extension 2 sets 15-20
Laying ham curl 2 sets 5-9, 10-12
Abductors 2 sets 5-9, 10-12
Seated calves 4 sets 15-20
Alternating dumbbell curl 3 sets 6-9, 10-12, 15-20

Upper B
Incline hammer press 2 sets, 5-9, 10-12
Smith close grip 2 sets, 5-9, 10-12
Pec Deck 2 sets, 15-20
Nautilus pulldown Machine 2 sets, 5-9, 10-12
Nautilus compound row 2 sets, 5-9, 10-12
Cable Pullover 2 sets 15-20
Reverse hammer press 2 sets 5-9, 10-12
Machine Lateral raises 2 sets 15-20
Abs 4 sets 15-20

Lower B
Stiff leg deadlifts 2 sets, 5-9, 10-12
Split squats 2 sets, 5-9, 10-12
Single leg press 2 sets 15-20
Seated leg curl 2 sets, 5-9, 10-12
Adductors 2 sets, 5-9, 10-12
Standing calves 4 sets 15-20
Hammer curl 3 sets 6-9, 10-12, 15-20

Upper C
Slight decline Smith Machine Press – 2 sets: 5-9, 10-12
Flat Hammer Press – 2 sets: 5-9, 10-12
High Incline Smith Overhead Press – 2 sets: 5-9, 10-12
Wide Grip Cable Row – 2 sets: 5-9, 10-12
Single Arm Dumbbell Row– 2 sets: 5-9, 10-12
Dumbbell Front Raises – 2 sets: 15-20
Revers Pec Dec – 2 sets: 15-20
Overhead Dumbbell Triceps Extension – 2 sets: 6-9, 10-12
Abs – 4 sets: 15-20

Lower C
Pendulum Squats or Smith Machine Front Squats (dependent on which gym I train at that day) – 2 sets: 5-9, 10-12
Walking Lunges (Per Leg) – 2 sets: 15-20 steps
Standing Single Leg Curl – 2 sets: 5-9, 10-12
Single Leg Leg Extensions – 2 sets: 5-9, 10-12
Reverse Hyper Extensions – 2 sets: 15-20
Standing Calf Raise Machine – 4 sets: 15-20
EZ Bar Bicep Curls – 3 sets: 6-9, 10-12, 15-20

[Justin]

After determining your tolerance point for testosterone at 400 mg and introducing 500 mg of Primobolan, the next steps typically involve gradually increasing the dosage or adding other compounds. Here are some options:Increase Testosterone: You could incrementally increase the testosterone dose while monitoring for side effects. For instance, you might move to 500-600 mg per week if well-tolerated.Increase Primobolan: Since Primobolan is mild and well-tolerated, increasing its dose to 600-700 mg/week could be an option.Introduce a New Compound: Depending on your goals, you could add another compound like Masteron (another DHT derivative) or low-dose Nandrolone, but carefully consider the impact on estrogen and side effects.Always prioritize monitoring health markers and adjusting according to how your body responds.

If you’re opting not to use DHT derivatives for estrogen management and need to use an aromatase inhibitor (AI), it’s important to choose the right one and dose it appropriately.Common AIs:Anastrozole (Arimidex): Start with a low dose, such as 0.5 mg every other day (EOD), and adjust based on how you feel and your lab results.Exemestane (Aromasin): A typical starting dose is 12.5 mg EOD, which can be adjusted based on estrogen levels.Remember, overusing AI can lead to too low estrogen levels, which can have negative effects on health, such as joint issues, mood swings, and libido loss.

After starting or adjusting AI doses, it’s important to wait for a sufficient period to allow hormone levels to stabilize before checking your estradiol (E2) levels. The ideal timeframe is 4 to 6 weeks. This period allows your body to reach a steady state where testosterone and estrogen levels are more stable, providing a clearer picture of how the AI is affecting your estrogen levels.Why 4 to 6 Weeks?:Hormonal changes take time to stabilize, especially when introducing or adjusting compounds like testosterone or AIs. Checking too early might not give you an accurate reflection of how your body is responding.By waiting 4 to 6 weeks, you allow for any initial fluctuations to settle, ensuring that the E2 levels you see in your lab results reflect the long-term impact of your current regimen.During this time, monitor your body’s response to the AI, including any symptoms of low or high estrogen, and be prepared to adjust your protocol as needed based on the lab results.

[Justin]

Here’s an update to the Upper/lower program just made some tweaks to it today, unfortunately had to get rid of machine pullovers since someone broke it couple of changes of exercises in Upper a/b such as upright roes my shoulders still don’t like them lol

Upper A
Incline smith machine 2 sets, 5-9, 10-12
Vertical press machine 2 sets 5-9, 10-12
Hammer lat pulldown 2 sets 5-9, 10-12
Bent over row 2 sets 5-9, 10-12
Hammer OHP 2 sets 5-9, 10-12
Machine laterals 2 sets 15-20
Tricep rope 2 sets 15-20
Abs 4 sets 15-20

Lower A
Hack squats 2 sets 5-9, 10-12
Leg extension 2 sets 15-20
Laying ham curl 2 sets 5-9, 10-12
Abductors 2 sets 5-9, 10-12
Hip Thrust 2 sets 5-9, 10-12
Seated calves 4 sets 15-20
Preacher curls 3 sets 6-9, 10-12, 15-20

Upper B
Incline hammer press 2 sets, 5-9, 10-12
Reverse smith close grip 2 sets, 5-9, 10-12
Chest supported row 2 sets, 5-9, 10-12
Med maggrip pulldown 2 sets, 5-9, 10-12
Cable Pullover 2 sets 15-20
Reverse hammer press 2 sets 5-9, 10-12
Front raises 2 sets 15-20
Dips 2 sets 15-20
Abs 4 sets 15-20

Lower B
Stiff leg deadlifts 2 sets, 5-9, 10-12
Split squats 2 sets, 5-9, 10-12
Single leg press 2 sets 15-20
Seated leg curl 2 sets, 5-9, 10-12
Adductors 2 sets, 5-9, 10-12
Standing calves 4 sets 15-20
Laying cable curl 3 sets 6-9, 10-12, 15-20

Heres a some shots of the current physic.

https://ibb.co/Xsfh5qd

https://ibb.co/255V82B

https://ibb.co/ckV8NYh

ibb.co

Screenshot-20240729-125154-Gallery hosted at ImgBB

Image Screenshot-20240729-125154-Gallery in Justin Duguay's images album

[Justin]

What’s your experience like ? What’s the goal your looking for from this cycle, it seems you need to do some more research before jumping into this cycle, as more frequent injections or even micro dosing is best imo due to being able to have more stable blood serum levels

[Justin]

Correct thought I typed that part too bloods will always be your best friend

[Justin]

Apologies meant Clomid 50mg not Nolvadex

For the clomid 100mg clomid for first 2 weeks ED

Then drop to 50mg ED for 4 weeks

I’d pick up some slin pins and be doing sub q

[Justin]

Tamoxifen (Nolvadex):

Start 2 weeks after your last pin of Test Enanthate. This gives time for the exogenous testosterone to clear your system.

Dosage: 20mg per day for 4 weeks.

Chorionic Gonadotropin (HCG):

Start HCG right after your last pin of Test Enanthate (or even during the tapering period if you prefer).

Dosage: 500 IU every other day for 2-3 weeks.Mixing: When reconstituting the 5000 IU vial of HCG with bacteriostatic water, it will typically stay potent in the refrigerator for up to 30 days. Using an insulin syringe, you can draw 0.1 ml (assuming you mixed it with 1 ml of water) to get 500 IU per injection.

Ideally, get bloodwork done a few days after your last HCG injection and just before starting Tamoxifen. This will give you a baseline for your hormone levels.

id also Get bloodwork done about 4-6 weeks after completing your PCT. This will help you assess how well your body has recovered.

What to Test:

Hormone Panel:

Total TestosteroneFree Testosterone

Estradiol (E2)

LH (Luteinizing Hormone)

FSH (Follicle Stimulating Hormone)

Liver and Kidney

Function:ALT (Alanine Aminotransferase)

AST (Aspartate Aminotransferase)

Creatinine

BUN (Blood Urea Nitrogen)

Lipid Profile:Total Cholesterol

HDL (High-Density Lipoprotein)

LDL (Low-Density Lipoprotein)

Triglycerides

Complete Blood Count (CBC):

This will help you assess your overall health and detect any abnormalities.

[Justin]

I’d personally start one of my upper days focusing on chest, and my second upper day focusing on arms, I personally put biceps on my lower days personal preference, for setting it up though be sure to check out the tbjp education series, and both his youtube channels

[Justin]

All you can really do is try it out and see how you get on with it progress and recovery wise and then adjust accordingly based on your feedback!

Once you start it, form some feedback, then report back here with any specific questions and we can help you make any adjustments if needed!

Thanks Michaela, will let you guys know how it goes, so far pretty good though really enjoying the switch up love having that full upper body pump to hits different, will report back to you guys. Will post some starting photos as well to. Btw absolute huge fan of yours!

[Justin]

Hiya Justin,

Thanks for typing that out in detail. Not a lot to say because it looks pretty good! A good range of movements across upper and lower. I’d say get stuck in to this, run it for a couple weeks and see how it suits you e.g. do you enjoy it, are you able to make progress, are you feeling battered or recovering well? A lot of writing a program that’s ‘right’ or ‘correct’ is about the individual’s needs (you!). It’ll take a period of time (month or two) doing the program so you can then make adjustments that help tailor it more. Was there any specific areas you wanted to ‘bring up’ or focus on in your push up phase or is it just really for size everywhere? Let us know as we might be able to be a little more specific!

If I was to be really picky I’d like to see a shoulder pressing movement and a touch more delt and chest work but again, it’s down to your individual needs it may not be needed for YOU and your physique.

Any other questions just drop us a message!

Thanks for taking the time to reply Maddy, the goal in the push up phsase is overall size everywhere, I’ll get some photos here in a little bit if it allows me, thank you for pointing that out actually as I love shoulder pressing! Gonna add in

Upper A

– hammer ohp 2 sets 5-9, 10-12

Upper B

– reverse hammer ohp 2 sets 5-9, 10-12