Primary focus in 2020 is health-based. With apnea (OSA) being such a limiting factor, the plan is to keep bodyweight below or around 260lbs, increase deep sleep and REM sleep to over 1hr each, to keep BF% to low levels and also to build upper body, especially back/arms and rehab of LHS, whilst enjoying working out and life in general. Current weight is 260lbs/118KG. Height is just over 6 foot. 2019 : Won 2 qualifiers for Brits in Q1 (breaking 2 BPU British Records and winning Masters overall title in GPC). 2019 was the year I was going to break 800 and win the Brits twice (GPC and BPU). Sleep apnea hit so I slimmed down and stopped gear. I retired from SM and PL as I knew the heavy food/gear/lifting would bring back apnea. I started back in gym at 240lbs at beginning of July and was off gear for nearly 2 months and TRT for 2 or 3 further months. I started a Primo cycle on 12th October hoping to work towards a BB comp in Q4 2020, at beginning of December I hit 272lbs and apnea came back. I have no idea what future holds in the competitive arena. COMP HISTORY SM : 2013 : 100% record. 1 comp, 1 win (Herts Strongest Man (Novices)). PL : 2017-19 : 100% record. 5 comps, 5 wins including GPC British Championship Finals 2018 (u125/M2 RAW), current holder of 2 BPU British Records (SQ/DL - u125/M2 RAW(bare knees)). PICS November 3rd at 265lbs. Areas to work on are (in order of priority):- Triceps. Mid/Upper Back/Lats. Biceps. DIET Approximately 4000 cals, 250P, 110F, 500C or somewhere in that region. No alcohol as I am teetotal. I don't smoke or take any recreational drugs. I don’t bother with peri-nutrition or any fads. SUPPS I don't use any supps at all but use one medicine : 1 anti-histamine (Ceterizine Hydrochloride - general allergies). TRAINING I have a long-standing left shoulder girdle injury which highly impedes my bench press. I have been receiving physio for a long time and there is a belief that it is related to posterior RC/SITS muscles. There could be an underlying nerve issue but unknown at this stage. I train for enjoyment so will do whatever I want whenever I want but will aim to stick to something similar to the below. Workout A (Tues) HS Slight Incline Bench Press Frame. Machine Flyes. Viking Press. BB Shrugs. Seated Machine Tricep Pushdowns. 2 Tricep rope exercises supersetted until tricep death. Workout B (Thurs) Nautilus Pullover. CG Seated Row. WG Pulldown to Chest (independent rope for each arm/grip so spreads load evenly). Chest Supported Row. Seated OHP Machine. 2 Bicep exercises supersetted until bicep death. Workout C (Sat) DB Bench Press. WG Pulldown to Chest (independent rope for each arm/grip so spreads load evenly). Lateral Raise Machine. Face Pulls. Tricep Pushdowns. 2 Tricep rope exercises supersetted until tricep death. Workout D (Sun) Hack Squat. Ham Curls. Leg Extensions. Calf Raises. 2 Bicep exercises supersetted until bicep death. Serratus Rehab. PBS Gym PBs : 300SQ (sleeves), 168BP, 305DL = 773KG total. Comp PBs : 300SQ (RAW/sleeves)/302.5SQ (Wraps), 155BP, 300DL = 757.5KG total. All-time total = 775.5KG. Best SQ (wraps) : SQ302.5 (GPC Brits, wraps, November 2018). Best SQ (RAW) : SQ300 (GPC, SBD knee sleeves, August 2017). Best DL (gym) : DL305 (1RM, just chalk, February 2016). Best BP (gym) : BP168 (Nortons, chalk, wrist wraps, September 2018) AAS Base stack, all Chiron. 200mg Test E PW. 20mg Cardarine (cycled). HCG, Adex and GH when I can be fooked. HEALTH I take health very seriously and try to follow the findings in this OP. https://www.tmuscle.co.uk/threads/sensible-precautions-whilst-using-aas.32313/ 2020 is the year I achieve a decent BB-type physique. Disclaimer 1 : No PNs allowed. Disclaimer 2 : This is a public journal, please do not discuss any personal or professional matters which may harm my career and/or football coaching. Also family is off limits too. Anybody breaking these two edicts will be banned immediately. AAS talk is fine of course. Disclaimer 3 : This journal is 100% fiction.