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Operating as usual


Weekly check in with the boss

We had a few slip ups with food on my end, was consuming too much of the same time and timings were skewed which impacted my digestion, we sorted it now and things are moving forward

Soon we will implement a new compound (mast) and gh

We kept my total anabolics at 520mg per week with a bump up to 700mg

This is going to be the biggest dose i ever had done after few years of just test and primo which was very conservative in order to get the most out of peds

By taking huge amounts from get go, you are leaving a lot of gains on the table, so always start small and utilise it to the maximum before you add more

Telmisartan and metformin will also start being included for longevity

The next few weeks will be very tough from mental side as life is going through big changes. We will manage to get through this eventually

All i can do is keep my head and work as hard as I can in order to reach my goals.

Having in my corner is my greatest weapon. Having someone who sees your potential and will give you the right kick up the arse when needed is super necessary

Lets fu***ng go 💪


Update push-up week 15/22

Fasted bw unfortunately dropped down due to this horrible weather, im non stop sweating as Southampton and especially the gym where i work at isnt ready for this heat

I sweat buckets after 16min walk to the gym 😂

Water intake is at 6.5l on average as im walking consistently with cotton mouth
I need to minimise water around meals more

As my hunger tanked I will be implementing 10m walk after every meal in order to aid digestion,

Progression was taken on every major lift which is great as I couldnt do that if I didnt eat enough, getting all meals is a struggle

But it has to be done, if you dont force food down at some point you will never put on a lot of muscle and this is why you will look the same every year with minimal improvement

I got better at following my bp/blood glucose as I was being lazy with it, now we are on track

Steps average 13k- this will be bumped up now that I will have extra 1h of walking (10m after every meal x 6)

Recovery is completely fine, legs are always restless because they get battered just enough time to recover go again and PR

Hack squat failed at 6 plates, we will neaten 4 plates in 7 days, then back up to 5 to nail 12 on that before attempting 6 plates, hoping to get a solid set with it towards the end of the push up- thats my goal in mind

Hack squat is my absolute favourite machine, so lets get to work!

Energy is super high ☑️
Minimal fatigue ☑️
Smart programming ☑️

If you are stuck with progress drop me a message and lets fix your programme


Ladies and gentlemen,

Today, I want to address the importance of self-motivation and the role it plays in our journey towards personal growth and success.

Imagine a scenario where you're embarking on a challenging journey. You have a map, a compass, and a guide who knows the path well. That guide is me—the coach who is committed to helping you improve. I possess the knowledge, the tools, and the experience to assist you, but I cannot carry you on my back or force you to move forward. You must walk the path yourself.

Every day, we are faced with choices. It is up to you to decide whether to embrace those choices with enthusiasm or to shy away from them with fear. Your dedication, commitment, and perseverance are the driving forces behind your own transformation. I can provide you with strategies, techniques, and encouragement, but the effort to apply them ultimately rests on your shoulders.

Remember, the journey towards improvement is not always easy. There will be obstacles, setbacks, and moments of doubt. That is precisely when your commitment to helping yourself becomes even more critical. You must find the inner strength to push through the challenges, to pick yourself up when you stumble, and to keep moving forward even when it seems impossible.

Know that every successful person you admire has faced their own trials and tribulations. They didn't achieve greatness by waiting for others to do the work for them. They took ownership of their dreams, embraced their journey, and put in the necessary effort to make their aspirations a reality. They understood that they had to help themselves before anyone else could help them.

So, I implore you today to embrace your own power—the power to take control of your life, your goals, and your dreams. Believe in yourself and your ability to overcome any obstacle that stands in your way. Recognize that I am here to guide you, but your willingness to help yourself is the secret ingredient to your success.

Believe in yourself, embrace the challenges, and let us walk this path together. Success awaits those who are willing to help themselves.


Lets talk back training

What I found made the biggest difference when it comes to strengthening the back muscles for thicker musculature as well as posture correction is being able to control and activate the back properly

Start off with focusing on ex*****on and make sure the right muscle fires

When you nail this definitely bring intensity, dont make your concentric extremely

slow, save that for the eccentric as that where the gains truly lay

Hard concentric with a hard contraction, feel the muscle stiffen, hold onto that sensation during the eccentric, pause when lengthened, contract and hard drive

Then load the fu***rs without letting your ex*****on slip, to make sure this doesnt happen leave ego at the door and use big boy plates (1, 2kg)

We are chasing performance thus need progression, self improvement is the name of the game

If you aren’t growing (be it physically in the game or mentally as a person) what the f**k is the point??



Imagine if I worse glasses, i almost look respectable 😂

Lets talk about Journaling

Journaling is a powerful tool that can help you manage stress, process emotions, improve self-awareness, and develop personal insight. It involves regularly writing down your thoughts, feelings, and experiences in a notebook or journal. This process of self-reflection and introspection allows you to explore your innermost thoughts and feelings, gain a deeper understanding of yourself, and identify patterns and themes in your life.

Journaling can be a form of self-care, allowing you to take time for yourself and prioritize your mental and emotional well-being. It can also be a way to track your progress and growth over time, as you look back on past entries and see how far you've come.

There are many different ways to journal, from free writing and stream of consciousness writing to specific prompts and structured exercises. Some people find it helpful to write in the morning as a way to start their day, while others prefer to journal at night as a way to wind down and process their thoughts before bed.

Whatever your approach, the key is to make journaling a regular part of your routine and to be open and honest with yourself as you write. With practice and dedication, journaling can become a powerful tool for self-discovery, growth, and healing.


Tuesday Check Ins

Bodyweight is average at 92, which is 700g increased since last week

Water is at 6l per day
Sleep is 11pm - 8am (9h)
Steps averaged 14,706
20m fasted cardio daily
Energy is staying consistently high, especially now that stress is coming down

I have my dreams back finally after a long time without them, credits to dream sleep by
Having less broken sleep each day

Noticed Melatonin is giving me minor headaches when i wake up at 6mg
So might have to reduce it, we will see what boss man says

Either change dose or change approach? Will confirm

PRs taken across every lift this week
Recovery has not been a problem, even after legs 🦵

One of my best weeks this year, lets fu***ng go again and repeat it 🤩


MK677, also known as Ibutamoren, is a selective agonist of the growth hormone secretagogue receptor (GHSR). It is a non-peptide compound that can increase growth hormone and insulin-like growth factor 1 (IGF-1) levels in the body, leading to potential benefits such as increased muscle mass, improved bone density, and enhanced recovery from injuries.

One of the primary mechanisms of action of MK677 is its ability to stimulate the release of growth hormone from the pituitary gland.

Growth hormone is a hormone that plays a key role in regulating metabolism, body composition, and muscle growth in adults. IGF-1 is a hormone that is produced in response to growth hormone and has anabolic effects on muscle and bone tissue.
It leads to significant gains in lean body mass, as well as improvements in muscle strength and exercise performance. It has also been shown to increase bone density, which can help prevent osteoporosis and reduce the risk of fractures. In addition, MK677 may help improve recovery from injuries or intense workouts by increasing the levels of growth hormone and IGF-1.

MK677 has also been studied for its potential anti-aging effects.
it's important to note that MK677 is not without potential side effects. Some reported side effects include increased appetite, water retention, and fatigue. MK677 can also increase cortisol levels, which may negate some of its benefits for muscle building.

Another potential concern with MK677 is its effects on blood glucose levels. MK677 can increase blood glucose levels, especially in individuals with impaired glucose tolerance or diabetes.

Individuals with impaired glucose tolerance or diabetes should be especially cautious, as MK677 may have negative effects on blood glucose levels in these populations.
While there is limited research on the potential interactions between GDA (glucose disposal agent) supplements and MK677 specifically, it's possible that a GDA could help to mitigate some of the potential negative effects of MK677 on blood glucose levels and insulin sensitivity.


My favourite compound

also known as methenolone, is a popular anabolic steroid that is used by athletes and bodybuilders to improve muscle mass, strength, and performance. One of the unique characteristics of Primobolan is that it is a non-aromatizing steroid, meaning it does not convert to estrogen in the body through the process of aromatization. This is because Primobolan does not have the necessary chemical structure to undergo aromatization, which is the process by which testosterone is converted into estrogen via the aromatase enzyme.

This property of Primobolan makes it an attractive option for those who are concerned about estrogen-related side effects such as water retention, gynecomastia (male breast tissue enlargement), and high blood pressure. However, it is important to note that while Primobolan itself does not aromatize, it can still have effects on the body's natural production of hormones, including testosterone.

Primobolan is available in both injectable and oral forms, and it is typically administered in cycles under the guidance of a qualified healthcare provider. Like all steroids, Primobolan can have negative side effects if abused or used without proper medical supervision. Some of the potential side effects of Primobolan include acne, hair loss, and virilization in women, which can include symptoms such as deepening of the voice and growth of facial hair. It can also affect cholesterol levels and suppress natural testosterone production.

Therefore, it is crucial to use Primobolan under the guidance of a expert to follow the recommended dosages and cycles to minimize the risk of negative side effects.


Update for this week

Not a lot has changed, stress was super high due to circumstances at home, thats fixed now

Sleeping was a big problem but now that dream sleep arrived we should see huge improvement in quality of sleep

We increased food this week, been waiting on this 😈

Condition is keeping pretty good now that we are few Kgs heavier 🫡

currently at
TD -3652 kcals
277P /486C/66F


10k steps daily
20m cardio daily
9H of sleep per night
6 meals a day (650kcals aveg per meal)
PPL split with the same workload of 2:1


Back training

ever since I shifted onto machines to train my back, I saw a huge increase in density

Machines allows me to focus on the ex*****on while maintaining maximum tension on the targeted muscles

Especially when it comes to training the upper back, a chest supported row such as extreme row, absolutely phenomenal to get a big back

when it comes to training my lats, unilateral exercises, such as a single arm pull down is whT works best for me. I really love the sensation that I get in my lats from it, I love the control, and I definitely fu***ng love loading it properly

While in my push up phase, my back is getting better without a doubt, it’s also insane to finally see the Christmas tree is making its appearance

over the next 20 week or so let’s see what kind of true damage we can do

As a coach, it’s my job to make sure that I understand what works and doesn’t work for each individual, for example, if you have a small rib cage and long arms, the exercise selection will be vastly different

if you are stuck in your journey, and you want to further progress and understand your body in detail, fill out the free consultation(link in bio) and I will reach back to you and see how I can help you


The Sun was an enemy when it came to taking the pictures today, trying to mask all of that lovely muscle with the sunlight 😂

This whole week has been pretty extraordinary , I kept my head down and just focus on work and my training, the week flew bye, and I only just realised it’s Tuesday 🤦‍♂️

progression on every exercise pretty much happened, except rdl

Energy and recovery was super-high, ha has been one of the better weeks I had in a while

We are sitting at 91.5 kg on average for the week

Td 3435
Ntd 2800
6l of water
14775 avrg steps
120m cardio per week
9h sleep avrg
Test e 0.2 daily
Primo 0.15 daily


First Week of a push up phase has been completed

Everything across the board has moved up- except Romanian deadlifts which I need to regress a little bit because five plates for six reps is far too much of a struggle to keep the accuracy of the repetition high, we’re going to go back down to 4 1/2 plates for 10, neat it out, and then we come back for five plate with a vengeance

Energy is highest It has been since the start of year

Over the next 20 weeks or so, I’m sure we’re gonna whack on a lot of quality muscle as long as I can keep my head down and focus and progressing my lifts with biscuits (smallest plates)

If you’re interested in my journey, please follow along and if you need any help please reach out I’m here to help guys!

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