[Austin Bridges]

A good general sized split for overall size and keeping the 5-day structure would be

Push 1 (Chest Focused)
Pull
Legs
Off
Push 2 (Delt Focused)
Back/Hams (Hip Hinge here)
Off

[Austin Bridges]

I always like pinning daily no matter the ester but if you’re doing 3x a week then I’d do it something easy like 150, 150, 100 for test, and 30, 30, 40 for the Mast. Those are much easier and it will still keep your levels more stable.
Pinning over 4 days would be even easier with 100 x 4 and 25 x 4

[Austin Bridges]

Trained my Back dominant Upper Session today, basically Pull with 1 Fly exercise for chest. Absolutely love this session.

1. Upper Back Pulldown x 2
2. Single Arm Lat Row x 2
3. Smith Row x 2
4. Single Arm Lat Pulldown x 2
5. Rear Delt Row x 3
6. Incline Cable Fly x 3
7. Cable Curl x 3
8. Preacher Curl x 3

Check ins were also done yesterday (Pics attached)
Food lowered more so macros are now 290P 250C 40F on TD and 290P 200C 65F on NTD
Cardio increased to Six 1-hr sessions + 1 30 minute session per week. Steps at 12k daily

Really pushing these last 6 weeks

[Austin Bridges]

Rest day today. Got most of my steps out the way this morning and 50 minutes of cardio checked off early. Been really fatigued the last week so Plan is to really take an easy the rest of the day and slowly get the rest of my steps in.

Daily Steps: 12k
Cardio: 6 x 50 min, 1 x 30 min
Cardio of choice lately has been steady rides on the Peloton Bike

[Austin Bridges]

You’re right, anybody who has ever put on large amounts of muscle has been in a calorie surplus. Just don’t take it to the point where body fat gain is excessive.
Notice how the people who preach “maintaining” have stayed the same for years. If your goal is to get huge, get in a surplus

[Austin Bridges]

If you want to target and isolate your hamstrings only then the lying leg curl or standing leg curl would be your best options. If you wanted to target both hamstrings and glutes then the GHR could be a good option, but given you have RDLs programmed already I would go with either lying leg curl or standing personally

Sounds good, Thanks for the reply brother

[Austin Bridges]

Hey everyone, I got about 6 weeks left of my cut phase and I thought I’d post more about it with where I am with training, diet, supps, and cardio.
Today was the first lower session of the upper/lower program I’m doing. I train in the morning right after meal 1.

1. DB preacher Curl x 3
2. Nautilus Lying Leg curl x 3
3. Nautilus Leg Extension x 2
4. Cybex Hack x 2
5. Hammer Strength Leg Press x 2
6. Hammer Strength Single Leg Curl x 2
7. DB RDL x 1
8. Standing Calf x 3

Overall a great workout. Much needed rest day tomorrow then the pull focused Upper on Friday

[Austin Bridges]

3 reps would be gnarly on the joints after a bit. Maybe increase to 6-10. Also, I’d add in a quad compound on your A workout.

[Austin Bridges]

1 rear delt row , 1 tricep iso ( already lots in the back and press work )

Keep seated leg curls at 1 rir

Probably keep chest press at 1 rir too

Everything else looks great

Superb , thanks Jordan!

[Austin Bridges]

Hey Tom ,

Definitely trial will be the only way to find out. But I share the same opinion as Rich in that you’ll have a longer progressive runway with U/L split.

Thanks Oscar and Clare, will have a crack at it and see how it is and then switch back if it’s not on 🙂[/quote]
Hey man, just wanted to ask how it went with the 2 on 1 off

[Austin Bridges]

In the first scenario you’re using momentum to get the weight back up. Whereas you’re using the quads to get the weight up. Which one do you think will build more muscle?
Powerlifters only care about getting A to B. Bodybuilders care about how it gets there