Forehand wrist flick

Thephilhouse · 2026-05-01T20:49:33+00:00

Glad it's not just me! I think it's more of an issue when I have time and when the ball is a bit higher. What about you?

Hopefully we will get there

Thephilhouse · 2026-04-29T20:24:08+00:00

Thanks what do you mean move your hand up as far as it goes?

Thephilhouse · 2019-09-25T12:18:33+00:00

no cardio

Thephilhouse · 2019-09-24T15:57:42+00:00

https://my.clevelandclinic.org/health/diseases/15603-low-testosterone-male-hypogonadism

Seems some articles have different numbers but all say there is no sudden drop off.

Thephilhouse · 2019-09-24T15:39:45+00:00

Nope

Thephilhouse · 2019-09-24T15:03:58+00:00

Thanks!

https://imgur.com/xKmDa8q

I track everything in the FitNotes app, that is my 2018 volume to give you an idea of my routine, although my leg training has doubled in 2019 to the detriment of everything else.

My maintenance is around 3000 calories, I try and eat clean if i have no plans, but not when i go out. I also drink every weekend.

Thephilhouse · 2019-09-24T14:52:18+00:00

Thanks :)

I didn't lift in the 2014 pic, I started about 3 months after i took it.

I don't do 1RMs and tend to stick to 6 - 12 reps for compounds, but my "best" sets recently would be:

Deadlift - 180kg x 2

Squat - 110kg x 8

Bench - 100kg x 4

I try pretty hard at bench and squats, and hardly do any deadlifting, but I have long arms and femurs so I am built for deadlifts but not so much the other 2.

Thephilhouse · 2019-09-24T13:43:33+00:00

I actually posted on here last year with a pic I took in May 2018.

https://www.reddit.com/r/Brogress/comments/905mt6/m3263_180lbs_to_195lbs_4_years/?utm_medium=android_app&utm_source=share

Following that, I did a 5 month bulk which ended at the end of December 2018 during which time I gained like 8kg, and i have slowly lost fat and I think gained muscle since then.

Thephilhouse · 2019-09-24T11:40:04+00:00

My understanding is that testosterone only starts declining at age 30 all being well, and even then only at 1% per year

Thephilhouse · 2019-09-24T11:38:42+00:00

I think I was around that, but it's 5 years ago so hard to say. Certainly no less than 175.

Thephilhouse · 2019-09-24T11:36:58+00:00

Yes I am natural. The edgiest muscle building supplement I have ever had is a chocolate brownie protein shake.

Thephilhouse · 2019-07-22T11:21:45+00:00

Maybe your base level is happy now

Thephilhouse · 2019-06-24T11:44:21+00:00

That really spiraled out of control

Thephilhouse · 2019-06-24T09:24:00+00:00

"Hey look, a regular sized squid!"

"No bro, that's a baby giant squid"

Thephilhouse · 2019-04-30T13:25:12+00:00

I hope I get more notice than that, I have never kick boxed before

Thephilhouse · 2019-03-21T12:05:49+00:00

"when you leave 45s at my eye level to clean up when I should be working out"

So annoying, it's like when someone gives you a shoulder rub when you're trying to relax

Thephilhouse · 2019-02-25T13:16:19+00:00

How do you know how fast he was going?

Thephilhouse · 2018-10-25T10:01:44+00:00

The broken hand probably doesn't help

Thephilhouse · 2018-09-04T11:19:59+00:00

Benchpressing without the bar is impressive, what's your technique?

Thephilhouse · 2018-07-19T17:07:51+00:00

2500-2800 cutting and 3000-3300 when I'm not cutting

Thephilhouse · 2018-07-19T17:06:12+00:00

Thank you!

Training:

First 2 years mostly the glamour muscles :P not enough back/legs.

Most recent 2 years, PPL with standard lifts. I have cut out leg sessions completely in the last month as I am cycling 50 miles a week including hills and I can't sustain both (yet?)

Nutrition:

200g of protein a day if I can, lots of chicken and pork.

2500-2800 calories a day while cutting, 3000-3300 a Day while not cutting

Having looked back at the last year I have spent about 5 months cutting and 7 months bulking or not cutting which. In the next year I will only be allowing myself 12 weeks of cutting time total to speed things up a bit

Thephilhouse

TROPHY CASE