[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

[Anson Kwok]

Those number I posted today is a progress for me too, one more rep on Leg Curl and Hack Squat, heavier and more rep in calf press, also for the leg extension, but I am spammed and feel very heavy even pressing 20Kg in the machine, I leave cause I know I can’t push that as hard as my legs, fuck I am guilty.

[Anson Kwok]

I feel so fucking guilty to skip my light upper work today, but I really really can’t push hard as I finished my heavy legs session

Calf Press 213Kx11

Seated Curl 65Kx8

Hack 100Kx10

Leg ex 75Kx8

Abduction 70Kx15

I am wondering should I do a Upper Day tmr or I rest one day to hit my Heavy Upper on Friday, fuck I feel so bad

[Anson Kwok]

Just curious how would the volume for your eod sessions, will it be one set or for yourself you can do 2-3 sets? Per body part

[Anson Kwok]

JP just recommend doing 1 working set in a full body otherwise it’s pretty hard to the recovery

[Anson Kwok]

Understand all that, thanks for the knowledge and guiding me yo the right point, trust me JP, I will be one of the best natural lifters in the world in the future.

[Anson Kwok]

I have started to do the full-body stuff, but I feel a bit, rest the whole weekend, and I will do my full-body D tomorrow. Based on the photos I provide, I want to ask whether I should go on a surplus or cut it down first and how my diet and food will align with my training. Thanks.

Should I ask the diet stuff in another forum?

[Anson Kwok]

Can JP help me out on this question 🙏🙏🙏

[Anson Kwok]

I have started to do the full-body stuff, but I feel a bit, rest the whole weekend, and I will do my full-body D tomorrow. Based on the photos I provide, I want to ask whether I should go on a surplus or cut it down first and how my diet and food will align with my training. Thanks.

[Anson Kwok]

The fortitude training stuff is tempting and keeps training fun, I think I might incorporate muscle rounds and pump sets later in the training week. Dr Scott’s Ebook includes a lot of knowledge and provides the rationale that Jordans used in the full body templates, masters of masters.

[Anson Kwok]

I will be taking Jordan’s words as he said for total body training, and I bought the fortitude training book is some of the muscle rounds or pump superset strategies can be used in the later week on the meso, like weeks 7-8, to increase the intensity and deload?

[/quote]

If you are dieting using intensifies like supersets is not necessary, stick to straight sets. If in a calorie surplus you could add in the odd dropset , personally stick to straight sets and take them for every ounce of progression you can. The likelihood at 7-8 weeks adding this in won’t help your recovery at all if anything that deload will be needed even sooner [/quote]
Understand that Marc, I would try the fortitude intensifier’s later in my training days, it’s too early for me now to use those,I will build a good foundation first

[Anson Kwok]

I will be taking Jordan’s words as he said for total body training, and I bought the fortitude training book is some of the muscle rounds or pump superset strategies can be used in the later week on the meso, like weeks 7-8, to increase the intensity and deload?

I have seriously go through the fortitude training and realize its for very advanced training, I should step away from it

[Anson Kwok]

I will be taking Jordan’s words as he said for total body training, and I bought the fortitude training book is some of the muscle rounds or pump superset strategies can be used in the later week on the meso, like weeks 7-8, to increase the intensity and deload?

[Anson Kwok]

Can I have some Critique on that Jordan

Day 1 Heavy Lower

Seated leg curl

Hack Squat

Adductor

calf press

incline press machine panata

machine overhead press panata

close grip chest press machine

wide grip lat pulldown mahcine

wide cable row

rope extension

one arm db preacher

Day 2 Heavy Upper

Incline Smith

Shoulder Press (thinking using another machine or a DB

close grip smith machine press

Neutral Grip Pulldown

Chest Supported T bar row

Cable Laterals both arm

Tricep Bar pushdown

Preacher curl

one legged leg curl

pendulum squat

one legged leg extension

one legged calf press

Day 3 Heavy Lower

RDL

Squat variation (should be a belt squat can anyone give another alternative)

leg extension

standing calf raises machine

Flat chest press machine panata

pin loaded shoulder press machine

assisted dip

wide grip pulldown cable

chest supported row machine

single arm cable lateral

cross body tricep extension

seated incline curl

Day 4 heavy upper

low incline db press

high incline smith

dip machine

assisted pull up

chest supported db row

db laterals

single arm overhead tricep extension

incline cable curl

lying leg curl

hack squat (another machine, cause I train in a different gym, and the leg press in here is shit, it is a hammer strength one)

abductor

calf press

I think about where the hip thrust needs to be and what other tricep compound movement I can have rather than a dip machine cause there’s only one in that gym; also, can an upright row be included for shoulder compound work, or is a press needed, I don’t want belt squat cause the belt make me have some pain so I am thinking any alternative and that’s my plan for the full body training.

[Anson Kwok]

.