[Richie B]

Hey man, never heard of an epidural (outside of pregnancy) but I had herniated L4/5 disc and had a cortisol injection in it, didn’t do much (unlike the ones I have had in each AC Joint which worked wonders) and ended up having micro disceptomy surgery which was the only thing that worked after 18 months of agony

@rich.e.b | Bristol

[Richie B]

I’ve just gotten mine. It’s taken 14 months after being reffered to eventually get one. You can just buy one over the counter in the Uk unfortunately.

Really?! I was referred to sleep clinic October and after chasing up referral they said I’m on the waiting list which is normally 6-8 weeks so may need to adjust my expectations! Hope the wait was worth it for you[/quote]

Yes mate. I was referred November 2021. I had a sleep study in October 2022. Then I finally had the follow up appointment in January 2023 where they give you an appointment to go to a set up meeting where they show you how to use the CPAP. I live in Wales though, it may be different for you guys if your in England.

I definitely don’t feel as shitty waking up in the morning and I have no gasping for air multiple times anymore but I’m still getting used to it so it’s not brilliant at the moment, as it’s only been a few weeks. [/quote]
Thats awful isnt it. Im in Bristol
So not too far from you and from what i hear Wales NHS is actually better. Fingers crossed and glad your noticing some benefit already

@rich.e.b | Bristol

[Richie B]

I’ve just gotten mine. It’s taken 14 months after being reffered to eventually get one. You can just buy one over the counter in the Uk unfortunately.

Really?! I was referred to sleep clinic October and after chasing up referral they said I’m on the waiting list which is normally 6-8 weeks so may need to adjust my expectations! Hope the wait was worth it for you

@rich.e.b | Bristol

[Richie B]

Thanks mate, and would I just split the sets I’m currently doing (as per JP’s PPL set up) between these days, then additional vilume for delts and arms days, perhaps 3 sets on bis, tris and side delts at higher reps, then go from there?

@rich.e.b | Bristol

[Richie B]

Hey Richie! It would be great if you could post some photos of yourself if you don’t mind and I could more specifically help you with your question!

Hey Michaela! TBH I rarely post pics coz I’m never happy with my physique but here’s some to give you an idea. I don’t tend to pose as a lifestyle lifter I think it’s important to look decent day by day and relaxed but if there are any specific poses that would help let me know and I can take. Also forgive the balf asleep look – perils of 2 kids! 😂

@rich.e.b | Bristol

[Richie B]

I would consider having 2 push days – one more chest focused and one more shoulder focused.

Back I would have the volume a little higher or taper the volume up over time.

This is just a rough idea as its hard when we dont know you but this is how you could focus things.

Another option would be to have PPL days earlier in the week.

Then a fourth day that hits the areas you want to bring up.

i have used both methods with MP clients to good effect

Cheers Hilly, and fair point, I can’t expect too personalized a suggestion when you don’t me! Will post some pics though

@rich.e.b | Bristol

[Richie B]

Thanks for quick reply Jord!

@rich.e.b | Bristol

[Richie B]

Could also try a supp like halcyon after WO to bring cortisol down and relax your CNA, this helps me after being hyped up from training then can eat an hour afterwards

@rich.e.b | Bristol

[Richie B]

I am very similar to you bro – i have adjustable bench, leg ext and curl, OB + 120kg plates, 2x DBs from 1-32.5 ‘g and bands. Although i was motivated to train and progress (i want to hit the gym after lockdown with a total transformation that when i was last there) i was and still am enjoying training lot less by myself in a cold garage. So what i did is go back to FB split from PPL. i thought that even though i lov working out, having a one on one off schedule would make me miss training on off days and look forward to it the next day. It worked! On the other hand a PT friend of mine said he works out every day but for short periods of time like 30 mins. So 2 diff approaches which ultimately acheive the same thing of keeping you enjoying training and able to continue. AJ mentioned in a recent live stream to temporarily choose a split which you will most enjoy eg bro split, whch also would have the same effect. Lastly, if all else fails, get a strong stim based pre WO down you, blast your fave tunes and youll soon want to smash those weights! Good luck!

@rich.e.b | Bristol

[Richie B]

Thanks for sharing your experience bro.. i decided to go back to FBW 2 weeks ago after doing PPL for a long time, im like you qnd feel 8 need more for my upper so am thinking of adding an extra set but will see how the split as intended works for a bit longer forst. Im hoping the extra recovery with one on one off will pay dividends and ill progress nicely during lockdown then move to UL when gyms reopen. Hope the gains continue for you my man

@rich.e.b | Bristol

[Richie B]

Thanks buddy thats the best news i have heard in my BB journey for a long time – so many factors are against me in this and its about time i had something on my side for once! ?

@rich.e.b | Bristol

[Richie B]

Defo don’t do a pct.
Your body has bounced back on its own like a few do

_________________________________________

Instagram name – Hillydoc. http://Www.physique-enhancement.co.uk | http://www.trainedbyjpclothing.com – The most anabolic clothing ever! |
http://www.trainedbyjp-nutrition.com – highest quality supplements on the market.

Cheers Hilly, have you seen this in other people? If so, have you found it to be a recurring phenomenom of their body i.e. next time i cycle and if i come off again can expect a similar experience, or is it completely random?

@rich.e.b | Bristol

[Richie B]

Dark chocolate & nuts/ seeds and whey, Eggs white omelette with nut butter (You can cook in microwave in a Tupperware) Boiled whole eggs, Salmon in air frier or grilled
No need to wash lot of dishes … ?

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@jkelly.ross

Onlette with nut butter?! All together?

@rich.e.b | Bristol

[Richie B]

Carbs are everything  IMO for performance purposes. I feel a huge difference without. I don’t work well with high fats diet. If when you are cutting carbs you mean you have higher fats intake?! Pre and post, post post meal for me on training day, same diet so same carbs intake on not training days. Btw Yes, as Ryan suggests.  Some ppl have a different diet TD and NTD, but it’s not my case.
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@jkelly.ross

Do u have same macros and cals on all days?
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@rich.e.b | Bristol
[/quote]
Yes, same same.  In the past I had td and  NTD diet as well.  TD high carbs NTD high fat. Unsuccessful. Now high carbs everyday.  My body loves it and I m not made for high fats diet.  Always being coaches just to let you know… there is not a way that fit everyone.
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@jkelly.ross
[/quote]
Good to hear coz i am the same and feel like i should switch to the different days but not sure as prefer to hve the same evry day
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@rich.e.b | Bristol
[/quote]
Me too I prefer how my body feels. Then yes it’s even practical for meal prep. My actual coach give me my diet so it wasn’t a personal choice or preference… but my body feels much much better with this. Defo I wouldn’t come back to the precedent method. Try! to me every approach can be potentially good just need to find out what works better. Here mostly have a TD and NTD diet and the macros planner on the app works your macros in that way too. So you should be an outlier ahah

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@jkelly.ross

[/quote]
Yea well i have a feeling my body comp
Would be better following the diff days approach just my adherance would suffer

@rich.e.b | Bristol

[Richie B]

Cheers peeps will take a loonat your loga too… yogurt and nutter butter sounds tasty ?

@rich.e.b | Bristol