[Antonio]

This is honestly something none of us fuss over and just go more is safer seeing as more doesn’t equal additional fat gain . I take in 400g a day from direct protein , I don’t count indirect

I would advise 250g from direct sources , and then truly don’t think about this topic again

Thanks a lot for a quick one JP

What would you recommend for fat intake?

[Antonio]

Hi mate

Sorry, I don’t understand why you’re missing a meal?

Because sometimes I have to train early in the morning, compared to usual when I train after 2nd meal.

[/quote]
So you don’t have one less meal in the day, you train after one less meal?

No issue, get after it![/quote]

Exactly, thanks 🙏

[Antonio]

Hi mate

Sorry, I don’t understand why you’re missing a meal?

Because sometimes I have to train early in the morning, compared to usual when I train after 2nd meal.

[Antonio]

No

Much appreciated Jordan!

[Antonio]

Superb upper , upper A

I noticed watching back that last video posted that I’m still throwing the dual arm lat row too much , so back to single arm . If anything ever starts to lose its ability to maximally engage fibres , go single side

Single arm pec dec x 8
Atlantis shoulder press x 6
Granite chest press x 5
Granite tricep x 5
Dip machine x 7
Lateral x 5 x 4 x 4
Single arm lat row x 5 x 6 x 6
Upper back row x 7 x 7 x 6
Pulldown x 6
Rear delt row x 6
Rear delt cable x 8 x 7
Abs x 4 x 4 x 6 x 8

Could you briefly explain what would you do differently between upper back vs rear delt row if performed on the same machine?

[Antonio]

Got it Jordan, thanks for a quick one, just on time before morning session tomorrow.

Standing leg curl x2

Horizontal leg press x1

SLDL x1

Leg extension x2

Adductor x1

Glute hyperextension x1

Calves standing x2

To be smashed…

[Antonio]

Thanks a lot for clarifying, I’m looking forward to getting that big that I’m gonna understand it better on myself!!!

It all makes sense when you put it like that

[Antonio]

Thanks for helping all of us, you’re keeping me focused for sure💪

Cheers from Croatia 👋

[Antonio]

Ahhh, I know you’re right, I’m sorry you get worried or pissed on some of this questions, but what u often mention is true, personally I don’t trust myself about bodybuilding as much as I trust you, you’re my idol and mentor in bb, so pretty much your words are sacred to me and whenever you answer it gives me peace of mind and keeps me focused because I don’t get distracted since I had your confirmation.

[Antonio]

Do you always do same exercise for chest press or you rotate? I’m thinking about similar thing, there are no good machines at my gym for chest press, literally just one converging flat press, and I don’t know am I missing out on some gains if I just always do the same exercise, if it’s always progressing

[Antonio]

Thanks for a quick one 🙏

JP usually recommends chest press, delt press, triceps press, and then later on triceps isolation, I never understood rational behind it, isn’t that much more volume for triceps than chest? Especially since triceps gets hit with basically any elbow extension

[Antonio]

Hello sir,

What do you think about having upper/lower template, like

Upper

Chest press x1-2

Delt press x1-2

….

And for each category have 2-3 exercises and rotate them on a fly?

The reason being is if some machine is taken, or since I can personally progress much better on a chest supported tbar row than on chest supported row seated, would it be okay to do tbar, tbar, seated row, tbar etc. in my upper sessions?

[Antonio]

@Michaela Thanks, by recover you mean the ability to progress each session I assume?

@primitivegymnasium feeling okay, not too tired, I have lower total volume in upper sessions on Fri and Sun, compared to Tuesday since I have one more sleep then. I do SLDL on Wednesday and on Sunday tbar standing row, so I have 2 exercises hitting erectors. Warmups really depend on the day, at the beginning of a session more sets, and later one/two depending on the exercises, the whole session takes me about 1.5h-2h. Does the pushing stuff look okay to you? I put this by following JP recommendations, I’m thinking if it is too much for triceps, and could be a bit more for chest

[Antonio]

Have I just got ghosted or did I set up a perfect routine and there are no comments? 😆

[Antonio]

Thank you all 🙏