[Anson Kwok]

There’s definitely no problem, you don’t need permission by anyone except yourself, just choose things you like

[Anson Kwok]

Trust me Full body or Upper Lower is the best choice

[Anson Kwok]

Hope it helps and I know sometimes we need certainty from JP

[Anson Kwok]

I am not Jordan but I have also ask those questions before and that’s how JP speaks to me, if you are a beginner, do high frequency stuff to hit things as much as you can, there’s no best split, you can be toggling between UL OR FB as long as you are doing same exercises and just fucking progress progress and progress.

[Anson Kwok]

You can have a template in instagram from JP, do any rep ranges you like and feel suitable with, all sets are talked to failure as sometimes you can have rid on chest and hamstrings that’s personal preference

[Anson Kwok]

Leg Curl been really tough on single leg, add 2,5 kg cause its a hammer machine and I can only do so, execution can be better but overall superb session as everything is progressing, 110 kg Dip Machine while I am on 75 kg only and luckily there is a seat to hole me, now I will be more focus on my nutrition and get pretty lean first, any suggestions guys.

[Anson Kwok]

2/10 Full Body

Smith Incline x5

Cable Lat Rows x5

T bar Kelso Shrugs x5

Machine Laterals x5

Dip Machine x5

Cable Curl x5

Single Leg Ex x5

Single Leg Curl x4

[Anson Kwok]

Will be doing full body today as I want to frequency as high as I can and I can’t train 2 consecutive some times, still progressing the lifts, feels great

[Anson Kwok]

30/9 Lower
Incline Cable Fly x6,x6
Panata Pull-down x12,x9
Incline Panata Press x5,x6
Chest Supported Row gym80 x11,x10
Laterals Cable x4,x8,x8
Reverse Fly Cable x9,x10,x12

[Anson Kwok]

29/9 Lower
Bayesian Curl x7,x12
Overhead Tricep Rope x10,x8,x6
Lying Leg Curl x10,x7
Smith Squat x6
Single leg Press x10
Adductor x13,x11

[Anson Kwok]

27/9 Upper

Flat Press x6,x7

OHP machine x6,x6

Tricep press x4

Pushdown x10

Pec Dec x6

Laterals machine x7,x5

Pulldown Panata x8

Pulldown Machine x9

1 arm low row x12

Upper Back Row x8,x6

Reverse Fly x10,x7

[Anson Kwok]

I’m glad you had a great session, set up looks great keep rinsing and repeating to keep progression coming

thanks a lot Meg, shutting up the inner voice and just do the work would have been the greatest decision ever.

[Anson Kwok]

This is my own training journal, maybe you ask the support for help rather than posting your own stuff in my session, thank you.

LOWER 25/9

Seated Leg Curl x7

Hip Thrust x9,x10

Single Leg press x8

Leg extension x5

DB preacher curl x4,x12

Prs keep going, 1 set for legs is enough cause I have doing a sprint session in the morning, Upper today and will update after the session

[Anson Kwok]

23/8 Upper

DB chest press 30×5, 25×8

chest-supported t-bar 41.25×5, 35×8

high incline smith 43×8, 35×8

life fitness pulldown 70×7, 60×10

single arm preacher 10×8, 8×12

cross body extension 8.75×5, 6.25×12

24/8 Lower

Y RAISE 8.75×5, 7.5×6, 6.25×8

RDL 100×7

LYING LEG CURL 46×6, 34.5×10

BULGARIANS 25×15, 25×13

I nearly fainted today, and I need to reduce the sets to 1. I can’t do my compound today.

[Anson Kwok]

Sorry Jordan if that’s silly how to count 4 sets for shoulders, count side felt and rear delt work too? And also for triceps we count 2 sets of triceps work too right? So Upper Back 2 sets, Lat 2 sets, and maybe I can do 2 quad compd if I can recover from, so like a can do 2 chest press 2set fly, there’s lot of variablity that I can do things, I absolutely understand that, I just get little foggy in the moment in my brain

So if you do 2 sets of shoulder press and 2 sets of a lateral variation, you’d count that as 4 sets of delt work . [/quote]
Understand that Oscar, so I should be consider if i really need to add in rear delt work or maybe tricep or chest isolation work as how my recovery goes