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- Thread starter PassiveHulk
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@PassiveHulk Solid work....keep it up.......
Offseason Week 17 Update - powered by @Raptor Labs @Raptor Rep
128.9kg
General Overview
My apologies fam for my disappearance over the last two weeks — it has been a seriously hectic period managing my coaching business during the busiest time of year, while still trying to live a semi-normal balanced life and indulge my social life at the same time.
Despite that, this phase has still been incredibly productive from a bodybuilding standpoint. Weight has been held while body composition has continued to improve. With Christmas and New Year social engagements, I went off plan a bit and essentially had one off-plan meal every single day. I subbed out dinner most nights to accommodate the bulk of calories, but realistically fats were probably a bit higher and carbs under target for most of the Christmas–New Year week whilst just ensuring that my peri-workout nutrition was always nailed.
This resulted in slightly flatter check-in photos, which isn’t surprising given my body is an absolute furnace and needs all the carbohydrates all the fkn time haha. All things considered though, I’m feeling really good and super happy to see this level of condition and body composition as a set point while floating between 128–130 kg. These photos were taken Wednesday last week at 128.9 kg fasted.
Only supplement change has been the incorporation of 250-500mcg of mt2 daily as well as you may be able to see by my tan as we have had some beautiful weather here at the moment heading into summer.
The bump in test from earlier has done a world of good as quality of life and overall mental wellbeing have improved dramatically, and honestly leaning into my social life a bit has been huge for my mental state. As we all know, the physical follows the mental, and I’m genuinely very happy with the look and position we’re in right now.
Nutrition Update
Training day and non-training day nutrition has remained unchanged.
Training Days (TD):
285 g protein
815 g carbohydrates
60 g fats
Non-Training Days (NTD):
285 g protein
640 g carbohydrates
60 g fats
Training Update
This week marks the first rollout of an adjusted training split, with volume allocation adjustments implemented to begin the next phase of this training block. The goal is to bring up volume in new areas while allowing previously targeted muscle groups to refill and recover. I will run through a full update on this shortly.
128.9kg
General Overview
My apologies fam for my disappearance over the last two weeks — it has been a seriously hectic period managing my coaching business during the busiest time of year, while still trying to live a semi-normal balanced life and indulge my social life at the same time.
Despite that, this phase has still been incredibly productive from a bodybuilding standpoint. Weight has been held while body composition has continued to improve. With Christmas and New Year social engagements, I went off plan a bit and essentially had one off-plan meal every single day. I subbed out dinner most nights to accommodate the bulk of calories, but realistically fats were probably a bit higher and carbs under target for most of the Christmas–New Year week whilst just ensuring that my peri-workout nutrition was always nailed.
This resulted in slightly flatter check-in photos, which isn’t surprising given my body is an absolute furnace and needs all the carbohydrates all the fkn time haha. All things considered though, I’m feeling really good and super happy to see this level of condition and body composition as a set point while floating between 128–130 kg. These photos were taken Wednesday last week at 128.9 kg fasted.
Only supplement change has been the incorporation of 250-500mcg of mt2 daily as well as you may be able to see by my tan as we have had some beautiful weather here at the moment heading into summer.
The bump in test from earlier has done a world of good as quality of life and overall mental wellbeing have improved dramatically, and honestly leaning into my social life a bit has been huge for my mental state. As we all know, the physical follows the mental, and I’m genuinely very happy with the look and position we’re in right now.
Nutrition Update
Training day and non-training day nutrition has remained unchanged.
Training Days (TD):
285 g protein
815 g carbohydrates
60 g fats
Non-Training Days (NTD):
285 g protein
640 g carbohydrates
60 g fats
Training Update
This week marks the first rollout of an adjusted training split, with volume allocation adjustments implemented to begin the next phase of this training block. The goal is to bring up volume in new areas while allowing previously targeted muscle groups to refill and recover. I will run through a full update on this shortly.
Attachments
Thank you so much bro I hope so!
Just a soft one thank god! It made a nasty sound and was really sore and couldn't walk properly at all the first day but has eased off and been able to resume very lightly training it
Thank you so much! I am super keen to see this next years progress hahaha and the legs are coming along well even on fuck all volume! Ooh don't tempt me to the dark side (full homo)
It's phenomenal stuff!
My brother, thank you so much, I really appreciate this! It does mean the world to me, so keen to see what we can build this year!
I love it my bro for both of us! Miss you brother I hope you're well
Bros, I'm glad that you pleased. I like to see people happy.It's phenomenal stuff!
we all hope so bro
Yet another banging update, gotta be human when you can and glad you're keeping the social life alive it's very important
Offseason Week 19 Update — 129.9 kg
Powered by @Raptor Labs and @Raptor Rep
General Overview
Again, my apologies for the delay on an update. It’s been a wild month with life commitments, but things will be locked down from here on out.
I’ll be posting a full rundown of my current training split and all recent adjustments shortly. We’ve pulled total volume back slightly, and last week’s check-in with the coach also included a push in food, which I’ll detail below.
Since the adjustments, things have been absolutely flying. Every time volume is reduced when entering a new block and redistributed elsewhere, everything takes off for me — fullness, training capacity, and recovery all jump. It works like a small deload within the program. Combined with the food push, the pop to my physique has fully returned and highkey I am feeling fkn awesome.
Training has been amazing, with minimal to no aches or pains, and even with the increased food, I am HUNGRY.
Nutrition Update
Food was pushed following last week’s check-in with the coach.
Training Day (TD):
PED / Supplement Update
Retatrutide was pulled out two weeks ago. I ran out and decided to give my body a short break, particularly given we were consistently experiencing naturally induced post-training hypos. I believe these were driven by training intensity combined with very high post-workout carbohydrates and minimal fats causing a big glycemic high, super fast clearance and just indicative of the degree of insulin sensitivity.
Since removing reta, I’ve only had one natural hypo, and that was purely timing-related — trained, then went straight to the cinema and the movie ran much longer than expected. I just didn’t consider the hypo risk as it had been over a week since experiencing one. Outside of that, everything has been smooth and we’ve been flying.
Training Update
Training has been exceptional since pulling volume back slightly and reallocating it across the split. Recovery is excellent, joints feel good, and output in the gym is high session to session.
I’ll run through a full breakdown of the updated split, volume allocation changes, and focus areas shortly.
Here are my pics from this morning at a fasted weight of 129.9kg. Yet to have my call with my coach so if there's any updates I'll fill in the next one but knowing him and how we're tracking since the food bump it's unlikely to be any push in food or if it is it might be a small amount on training days.
Powered by @Raptor Labs and @Raptor Rep
General Overview
Again, my apologies for the delay on an update. It’s been a wild month with life commitments, but things will be locked down from here on out.
I’ll be posting a full rundown of my current training split and all recent adjustments shortly. We’ve pulled total volume back slightly, and last week’s check-in with the coach also included a push in food, which I’ll detail below.
Since the adjustments, things have been absolutely flying. Every time volume is reduced when entering a new block and redistributed elsewhere, everything takes off for me — fullness, training capacity, and recovery all jump. It works like a small deload within the program. Combined with the food push, the pop to my physique has fully returned and highkey I am feeling fkn awesome.
Training has been amazing, with minimal to no aches or pains, and even with the increased food, I am HUNGRY.
Nutrition Update
Food was pushed following last week’s check-in with the coach.
Training Day (TD):
- 285 g protein
- 850 g carbs (+35)
- 65 g fats (+5)
- 285 g protein
- 680 g carbs (+40)
- 65 g fats (+5)
PED / Supplement Update
Retatrutide was pulled out two weeks ago. I ran out and decided to give my body a short break, particularly given we were consistently experiencing naturally induced post-training hypos. I believe these were driven by training intensity combined with very high post-workout carbohydrates and minimal fats causing a big glycemic high, super fast clearance and just indicative of the degree of insulin sensitivity.
Since removing reta, I’ve only had one natural hypo, and that was purely timing-related — trained, then went straight to the cinema and the movie ran much longer than expected. I just didn’t consider the hypo risk as it had been over a week since experiencing one. Outside of that, everything has been smooth and we’ve been flying.
Training Update
Training has been exceptional since pulling volume back slightly and reallocating it across the split. Recovery is excellent, joints feel good, and output in the gym is high session to session.
I’ll run through a full breakdown of the updated split, volume allocation changes, and focus areas shortly.
Here are my pics from this morning at a fasted weight of 129.9kg. Yet to have my call with my coach so if there's any updates I'll fill in the next one but knowing him and how we're tracking since the food bump it's unlikely to be any push in food or if it is it might be a small amount on training days.
Attachments
ripped and big af bro without reta your appetite high again?
unreal progress brother, glad to hear the hypos are calming down.
Looking like you've added insane amounts of muscle week to week
Bro like big time, not a super insane shift I suppose but definitely noticeably hungrier - I think it presents more so in the fact that I eat a meal and it's a much quicker timeframe before I am ready to eat again now where as I used to feel fuller for a lot longer, I think this is the gastric motility effect
Thank you so much my dear friendBig fucking weapon
Absolutely incredible update as usual sir
Thank you brother as am I tbh hahaha worst feeling ever
Thank you bro! I feel MUCH fuller again this week and coach pushed my food again so up to 890c on TD so feeling fkn awesome and ready to GROW. Would not be possibly without your guys top quality gear brother, this test is fire
Training Split Update - powered by @Raptor Labs @Raptor Rep
So guys, here is a full run-through of all current changes to my training split, along with my thought process behind the decisions and overall methodology. Please feel free to ask questions if you want anything explained further.Previous Split Overview
My previous split ran as follows:- Monday: Biceps & Legs
- Tuesday: Upper (Back & Delts focus)
- Wednesday: Rest
- Thursday: Posterior (Back, Glutes, Hamstrings & Biceps)
- Friday: Upper (Chest & Delts focus)
- Saturday: Arms & Back
- Sunday: Rest
Stage was a big wake-up call for me in terms of how much density I was missing through my posterior chain compared to other superheavy bodybuilders. Because of that, a large portion of this offseason has been aimed at improving posterior thickness and anterior top-line density.
Volume Allocation Philosophy
I like to rotate volume allocations in blocks — not strictly tied to rigid timelines, but instead by titrating volume every 1–3 weeks in target muscle groups until I can no longer predictably and consistently progress lifts. At that point, volume has exceeded recoverability.When that happens, I shift focus to the next muscle group for the following mesocycle, pulling volume back to maintenance on previously targeted areas to allow them to recover fully before returning to them later.
This entire offseason is essentially focused on improving everything except quads and glutes. These grow extremely easily for me on minimal volume, and pushing them harder usually creates negative downstream effects — either locally or systemically — as overall recoverability drops very quickly. To be competitive in super heavies, I need a lot more top-line density.
CNS Load & Muscle Group Considerations
Smaller muscle groups with a lower CNS fatigue cost generally recover faster and can tolerate faster and higher volume escalation, though this can vary depending on the secondary focus muscle group.In the previous block, back imposed a huge systemic toll for me. Because of that, set count escalation was slow, but load progression and total tonnage moved increased very aggressively week to week, as my back adapts quickly to loading. This meant there wasn’t much spare recoverability for biceps (the secondary focus), even though frequency was still high at 3× per week.
A Note on “Fullness” and High Volume
One thing I’ve noticed — and something a lot of athletes misunderstand — is that when volume gets very high, a muscle group is constantly depleted and trying to recover. This doesn’t always result in a “full” look.Unless inflammation is very high (which is usually not ideal), muscles often appear flatter, not fuller. In my experience — both personally and coaching — a lot of the visual growth from a mesocycle isn’t fully realised until 1–2 weeks after shifting focus, once the muscle has a chance to refill with glycogen and recover from the toll you put it under in the previous meso.
Although I’m already very happy with the density improvements through my posterior chain, I fully expect it to continue improving as it recovers and I get stronger again on the reduced volume.
New Block: Focus Shift to Triceps & Delts
Moving into this new block, my primary focus is now triceps and delts.Because these muscle groups recover more easily for me, I’ll likely be able to push set count volume higher than I could with back. I’m really keen to see how this translates to growth. I want some fkn Kevin Levrone type shit triceps in a few years so volume will always be rotated back here as I think nothing beats a fkn meaty set of arms and that is not possible without some huge ass triceps.
New Split Structure
We are currently sitting at 44 total working sets per week.This is a slightly smaller drop in total volume than I would normally implement during a reset. Typically, I would pull volume down harder, but given:
- higher androgen load
- higher food intake
- higher overall recoverability
New split:
- Monday: Triceps & Legs
- Tuesday: Upper (Delts focus with some biceps and trap work)
- Wednesday: Rest
- Thursday: Posterior (Triceps, Back, Glutes & Hamstrings)
- Friday: Upper (Chest & Biceps focus)
- Saturday: Triceps & Delts
- Sunday: Rest
Maintenance Muscle Groups
As you can see, allocation for all other muscle groups across the week remains largely the same. Any muscle groups now or remaining on “maintenance” volume have kept the same exercise selection and order.This is intentional — I don’t want to re-enter a neurological learning phase at the start of a new split. This allows me to continue progressing all other lifts seamlessly, while simply rotating which muscle groups are receiving the bulk of the adaptive stimulus.
In short:
- Delts & Triceps: now in focus
- Back & Biceps: pulled back to maintenance
- Progress continues everywhere, just with redistributed emphasis
Here are some arbitrary thirst trap piccies from the past couple weeks too. Wearing Everett Apparel too lads get AROUND the best gym wear out.
Attachments
Going off sema made me crazy hungry broBro like big time, not a super insane shift I suppose but definitely noticeably hungrier - I think it presents more so in the fact that I eat a meal and it's a much quicker timeframe before I am ready to eat again now where as I used to feel fuller for a lot longer, I think this is the gastric motility effect
Thank you so much my dear friend
Thank you brother as am I tbh hahaha worst feeling ever
Thank you bro! I feel MUCH fuller again this week and coach pushed my food again so up to 890c on TD so feeling fkn awesome and ready to GROW. Would not be possibly without your guys top quality gear brother, this test is fire
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