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  1. #667
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    Re: TheShadow - PSL Sponsored Log

    Older women (and coaches working with this population group) -
    PLEASE keep a watch on your hormonal profile.

    How many women do you know that regularly run blood work to monitor their hormones? Outside of my clients, I can't think of a single one that I know in real life.

    With the accessibility of blood work services (like medichecks), and the availability of HRT, it has never been easier. Doing so will allow you to maximise your long-term health, as well as your physique. The large body of evidence also shows that the sooner you correct these markers, the greater the benefit.

    As a minimum, I recommend regularly monitoring:
    - androgens (at least testosterone)
    - estrogens (at least e2)
    - thyroid
    - progesterone
    - blood glucose

    Linked below is an example of the benefit of keeping just one of these markers in check, using estrogen based HRT in response to hormonal decline post-menopause to prevent sarcopenia. (age-related loss of muscle tissue and strength).

    If anybody would like any help on accessing bloodwork, HRT, what to look out for etc, please do send me a PM.

    https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4261347/



  2. #668
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    Re: TheShadow - PSL Sponsored Log

    Whilst the Mrs spent her rest day out in Birmingham living it up for her birthday last night, I sat in on my own, had an epsom salt bath and watched Netflix all night Gotta optimise recovery at all costs, right? (I'm joking of course, I don't recommend trading off life experiences for physique goals for most people, unless you're like me and Austin and just love this stuff lol).

    Anyway, it's nice to be 20lbs heavier and seeing new veins coming through!



  3. #669
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    Re: TheShadow - PSL Sponsored Log

    Doing everything that I can to increase the width of these lats this training block!

    I would say the number one contributing factor to my progress in this area thus far (as it has historically been a massively lacking body part) has been mastering my proprioception to actively engage the target fibers through all of my pulling movements.

    Something as simple as 10 minutes of isometric 'activation' work through a fully shortened and lengthened position pre-workout completely changes the execution of my pulling movements, and anecdotally increases the efficiency tenfold.

    Perfect execution, along with the increase in volume, frequency and intensity, should see me finally getting some growth here!



  4. #670
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    Re: TheShadow - PSL Sponsored Log

    OPD Podcast Episode 10 - Blood Glucose featuring Ben Stevens

    In this episode, Ben and myself break down what blood glucose is, how to correct any issues, and how keeping a tight hold on your BG can improve your long-term health and physique goals.

    https://www.jjphysique.com/podcast/2...ng-ben-stevens

    For you iTunes listeners, search 'Optimal Physique Development' into your Podcast app.

    For YouTube listeners, currently being uploaded to my YT channel - just search my name.



  5. #671
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    Re: TheShadow - PSL Sponsored Log

    Are you guys on Pocketcast?


    The musclemecca bodybuilding news guy

  6. #672
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    Re: TheShadow - PSL Sponsored Log

    Putting which cardio style is most efficient for improving body composition to the side for a second, which type of cardio gives the best 'high'?

    Exercise-induced endorphin release depends on the intensity of the exercise.

    In the research linked below, when comparing HIIT to a 60 minute moderate-intensity aerobic session, HIIT significantly increased the release of endorphins/opioids in the brain. No change was noted in the MISS cardio group.

    HIIT also generated 'negative emotionality' in the subjects (stress, depression, anxiety), which was associated with greater endorphin release. The MISS group reported increased pleasurable/euphoric emotions.

    In summary, as we all know, HIIT makes you feel dreadful. So pick MISS if feeling good is your primary goal with your cardio choice! Bare in mind, this may not be the best choice for your body composition goals, although an argument could be made that the better you feel, the greater your motivation and adherence to the task long-term.

    https://www.nature.com/articles/npp2017148



  7. #673
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    Re: TheShadow - PSL Sponsored Log

    Quote Originally Posted by KaiGold View Post
    Are you guys on Pocketcast?
    No sir, will look into this



  8. #674
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    Re: TheShadow - PSL Sponsored Log

    Scuffed as all hell pose from this morning's check in - but here's an idea of current condition.

    3.5 weeks into blast, weight still creeping up and holding around 205lbs.

    Despite weight being up, intake has been bumped +30g CHO on training days (put 10g intra and 20g post), and 5g fat on both days. Appetite has been crazy, and digestion is spot on, so this is a case of responding to bio-feedback.

    Lantus dose going up 2iu, and LOG doses up 2iu to reflect caloric increases.

    Heading into week 4 of this training block. Has been my most successful to date with great improvements in skill acquisition with 'weaker' movements, creating tension, increasing load etc.

    Not much else to update! Any questions then just ask below.



  9. #675
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    Re: TheShadow - PSL Sponsored Log

    What's your diet like right now? Great progress!



  10. #676
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    Re: TheShadow - PSL Sponsored Log

    Quote Originally Posted by ArnoldS View Post
    What's your diet like right now? Great progress!
    Training days at 320p/395c/80f
    Rest days at 320p/55c/110f

    All CHO consumed intra and post-workout. P+F meals everywhere else.

    Thank you sir!



  11. #677
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    Re: TheShadow - PSL Sponsored Log

    learnt alot from this thank you



  12. #678
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    Re: TheShadow - PSL Sponsored Log

    Pumped pic from last night!



  13. #679
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    Re: TheShadow - PSL Sponsored Log

    Quote Originally Posted by TheShadow View Post
    Pumped pic from last night!
    Look great big and full



  14. #680
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    Re: TheShadow - PSL Sponsored Log

    Shadow is a beast! Glad im able to follow along for his new transformation! Take us to school Shadow!



  15. #681
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    Re: TheShadow - PSL Sponsored Log

    Quote Originally Posted by macedog24 View Post
    Shadow is a beast! Glad im able to follow along for his new transformation! Take us to school Shadow!
    Thank you brother!



  16. #682
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    Re: TheShadow - PSL Sponsored Log

    I love this log!



  17. #683
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    Re: TheShadow - PSL Sponsored Log

    Quote Originally Posted by KaiGold View Post
    I love this log!
    Thanks brother!



  18. #684
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    Re: TheShadow - PSL Sponsored Log

    Quote Originally Posted by TheShadow View Post
    Quote Originally Posted by KaiGold View Post
    I love this log!
    Thanks brother!
    Thank you for your dedication!



 

 
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