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UpDown&Round

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  1. Test time between sets

    Personally, generally depends which muscle group I’m training and what my training periodisation goals are. During a strength acquisition phase of development, I’ll generally try to allow my ATP system to replenish (3-5 mins depending on muscle group). During a power transition or hypertrophy phase of periodisation I’d generally start at 90 seconds rest between sets then use this time aid progression. Rather than just adding more weight each week, to break through a sticking point I will reduce this rest time weekly in increments of 15 seconds down to 30s rest time. Hope this is of some help.
  2. What’s you 3 faves and 3 worst exercises

    Love - Standing Pulls (Unilateral) - Standing Horizontal Press (Unilateral) - Cable Fly's Hate - Shoulder Press (inj) - Anything Ab related - Anything cardio related .... - Marmite
  3. Foundations - Building A Base

    (Moved from Getting Started) Afternoon Guys, Hope everyone is well and had a cracking start to the week. Just a quick note before I ramble on for abit to say thanks to all (most) of the guys on here for the info over the years. I think I’ve been reading up about training etc on here since I was about 16 on and off, massive source of training knowledge on here. So, quick overview... Ive been training on and off, here and there, self admittedly at times half arsed with little to no direction for over 14 years. I’m naturally long and skinny framed, think Rodney Trotter, this time next year san.. Anyway, around 6 months or so ago I decided to focus my attention to trying to build a solid base to build upon for tailoring into ultimately a physique style aesthetic. This is where I’m at at the moment. Age: 29 Height: 6ft 1” Weight: 102.5kg BF%: 22-23% (currently trying to pack on a little more weight) Estimated Daily Cal Req inc BMR: 3100 Cal Intake: 3400-3600 a day Cal Split: C: 45% P: 35% F: 20% (AVG) Training: 5/6 times pw. All training sessions are based around 80-85% 1RM for 4 sets 8-12 reps. As a general rule of thumb without going into extensive detail. Training split: M: Back, Horizontal Pull & Micro/secondary Group (Biceps). T: Chest, Push & Micro Group (Tri). W: Legs, Pull (deadlifts/hammy work), Lateral Pulls. T: Shoulders, push & Micro (Tri/Calf). F: Legs, Push (quads) & Micro push (Tri) S&S: Feel good training, mix match, areas for development. Basically get out of the house away from the mrs and kids. Generally won’t do more than 4 exercises on one major target group. Supplements: - Multi Vits - Fish Oils - Creatine - BCAA’s - Magnesium (sleep) - Protein Sups (varied) Also just started running some HGH (GenX), 3iu per day taking first think when waking and fasted prior to eating. Ive just booked in with a strength coach for next Thursday & an aesthetics coach Friday. I will pop some bits on here every now and again as I appreciate the wealth of knowledge on here and feedback but also find this keeps me motivated and a little more accountable. Any input, feedback, comments welcome. Thanks for taking the time to read through it. (I’m also happy to help out where I can if I’m able to do so).
  4. Foundations - Building A Base

    Cheers buddy, yeah that's not a bad idea RE the journal. Good shout.
  5. Foundations - Building A Base

    Afternoon Guys, Hope everyone is well and had a cracking start to the week. Just a quick note before I ramble on for abit to say thanks to all (most) of the guys on here for the info over the years. I think I’ve been reading up about training etc on here since I was about 16 on and off, massive source of training knowledge on here. So, quick overview... Ive been training on and off, here and there, self admittedly at times half arsed with little to no direction for over 14 years. I’m naturally long and skinny framed, think Rodney Trotter, this time next year san.. Anyway, around 6 months or so ago I decided to focus my attention to trying to build a solid base to build upon for tailoring into ultimately a physique style aesthetic. This is where I’m at at the moment. Age: 29 Height: 6ft 1” Weight: 102.5kg BF%: 22-23% (currently trying to pack on a little more weight) Estimated Daily Cal Req inc BMR: 3100 Cal Intake: 3400-3600 a day Cal Split: C: 45% P: 35% F: 20% (AVG) Training: 5/6 times pw. All training sessions are based around 80-85% 1RM for 4 sets 8-12 reps. As a general rule of thumb without going into extensive detail. Training split: M: Back, Horizontal Pull & Micro/secondary Group (Biceps). T: Chest, Push & Micro Group (Tri). W: Legs, Pull (deadlifts/hammy work), Lateral Pulls. T: Shoulders, push & Micro (Tri/Calf). F: Legs, Push (quads) & Micro push (Tri) S&S: Feel good training, mix match, areas for development. Basically get out of the house away from the mrs and kids. Generally won’t do more than 4 exercises on one major target group. Supplements: - Multi Vits - Fish Oils - Creatine - BCAA’s - Magnesium (sleep) - Protein Sups (varied) Also just started running some HGH (GenX), 3iu per day taking first think when waking and fasted prior to eating. Ive just booked in with a strength coach for next Thursday & an aesthetics coach Friday. I will pop some bits on here every now and again as I appreciate the wealth of knowledge on here and feedback but also find this keeps me motivated and a little more accountable. Any input, feedback, comments welcome. Thanks for taking the time to read through it. (I’m also happy to help out where I can if I’m able to do so).
  6. Saizen Somatropin 12mg (8mg/ml)

    Ahh that’s great to know. I’ll see if this stuff actually turns up and give it a blast. Don’t suppose you know if you can get the slin pins from the needle exchange? I usually just grab my sports pack from there but not sure if they do the pins suitable for subq shots or what to ask for to be fair. Side note, I can’t seem to find the thread with your cook books on, any chance you can ping a link please. Want to use a few ideas from there in the coming weeks. I’m getting bored of my own food. Thanks again for the input.
  7. Saizen Somatropin 12mg (8mg/ml)

    Cheers for the feedback, I’ve ordered some this morning from a new place, see if it turn up or not now haha.
  8. Saizen Somatropin 12mg (8mg/ml)

    Thanks for the feedback. ?
  9. Saizen Somatropin 12mg (8mg/ml)

    Ahh okay, that makes sense. 8mg active compound with other elements bringing it to 12mgs. Cheers for the reply and insight. Have you come across Genx tropin previously? I’ve passed along the comments and I think he’s gonna switch to genx if they are any good. I may have a blast with their stuff too, heard relatively good things so far.
  10. Saizen Somatropin 12mg (8mg/ml)

    I’ve passed this along, I’ve not seen it previously and not much experience with growth all together to be honest. I’ve been recommended gen x stuff so have passed this along to him for his next months supply.
  11. Saizen Somatropin 12mg (8mg/ml)

    Yea also the same. My understanding is the vials are 2ml in size, with 12mgs of soma’ designed to be mixed at a ratio of 8mgs per ml (1.5ml). I think but that’s a massive reach to be fair. I’ve asked a few mates and no one seems to have come across this stuff. The go to brand seems to be gen x or something. I’m not clued up on HGH tbf. I’ve passed along my concerns all the same to my pal, he’s still gonna pin it and see.
  12. Saizen Somatropin 12mg (8mg/ml)

    Afternoon guys, hope everyone is well! This isn’t mine and isn’t the best of pictures, a good friend of mine just picked this up this AM and asked me if I’d seen it before. Only growth I’ve ever used was over in China and was Keifei so not come across this. Anyone seen, used this brand/company previously? Thoughts? Cheers UDR
  13. Visceral Fat Reduction

    In terms of the HIIT, what kind of timing would you look at? Keep it to a short one 4 min round or a little more? Also straight after a training session?
  14. Mine sit around 17 but my knuckles get gravel rash they are that [email protected] long so actually look like bean poles. I think it’s more dependant on overall body shape, size, condition and limb length. A chap I used to train is just finished a cut with 14.5” and looks bigger just due to the tone. ?UDR?
  15. Visceral Fat Reduction

    Evening Guys, Hope all is well! Visceral fat reduction methods. The fat that causes the most damage without always being the easiest to spot. When trying to pack on a few lbs I generally try to keep and eye on this area, mainly due to the massive array of varying degrees of complications that come with this particular lipid. (Chronic illness, overall health impacts & endocrine issues to name a few). What is everyone’s preferred tips, tricks and training secrets to keep VFat under control whilst Bulking? Some things I’ve found helpful - Water, water & more [email protected] water - Light aerobic activity (long Walk with the dog/shopping with the mrs) - Multicoloured vedge mix with each meal (fresh - no frozen) - Water - Strictly controlled levels of saturates & sodium - Did I mention water? - At the risk of sounding like a hippy, meditation. I’m not talking about sitting with incense and chanting ommmm with some Buddhist monks but more of a sport specific, or goal oriented moment to yourself for 10 mins each morning. (Stress reduction) I’m sure there are other elements to help with this area. If anyone has any suggestions, other things to give a go let me know. Cheers ? UPR ?
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