[B]

Thank you!

Yes it seems to be a “better” way to bully the reps up. Sometimes I am not able to progress by a rep (mostly pressing) – which can be frustrating. But I always manage to progress at least 250g on a dumbbell press.

And sometimes I manage both. For example yesterday I got up from 37,5kg x 6 to 37,75 x 7. But even if there would have been only 37,75 x 6 it would have been a progress.

Back and legs are just always progressing. No need to think here about this stuff. By the way, lats grew a good amount the last year. Unfortunately not enough to fill the gap between lats and lateral abs (pelvis).

[B]

Hello everyone,

so I just finished two rotations.

It is quite refreshing to got the body split like that. Soreness increased (due to muscle volume per workout). Bodyweight bumped up about 2 pounds. That means in about 11 months I got up circa 20 pounds. Got a bit fatter but I don’t think pulling the breaks now. Maybe 5 – 6 additional solid pounds before cutting back. Something like this:

78kg to 90kg (now 87,5), than cutting back to hopefully 83-84. Would be the best pushup in my life.

Workouts feel great, only the split squats steal my soul everytime. I hate this ones and struggle to find a good solid setup allowing me to push to failure. Failure is quite hard on these. when quads are done my glutes and hams continue …

I saw this micro loading strategy at Jordans post where he put on just a bit and then strips it down and gets couple more reps. Just a biscuit here and there whilst working the rep range up. Would you guys advise this to me to?

Like that:

40kg x 6 –> 40.25kg x 7 –> 40.5 x 8 … –> back to 40kg x 10 …

[B]

Excuse me for hijacking this thread but a question popped up in my head:

What if I have really different step counts (dependent on working). It’s like I need a new calorie and macro setup for every day.

Training and 16k steps

vs

Training and 10k steps

Should be around 250 – 300 cals difference

Until now I tried to standardize. Training day calories X and non Training day calories Y. That worked so far good I think. In the turn of a week there was a surplus. But maybe this is also a stone to turn to get a bit better.

[B]

Don’t you have 4 rotations? Then maybe that is the problem.

[B]

Check you magnesium and vitamin D in bloods. Found sources that both could reduce some shbg binding to test so your free test could rise. Bor could be potent too. Also Turkesteron and or ecdysteron (jp has some in stock)

[B]

I really would like to here your thoughts

– about the plan (major flaws …)

– two instead of three rotations

To give more input about myself:

The most time in my training career I spent on full body. Got up to Deadlifts 200kg x 2, paused squat 150 x 2 and 100 x 4 or 5 bench press. Without training I think I would have about 15 – 20kg less, so I built I guess about this amount of muscle. So even if I am not nearly that big, I am not a beginner any more.

[B]

Hey everyone, time passed and I could squeeze a bit more out, but I am stalling now harder than last time. It got also harder mentally. The full body setup gets really brutal especially after the first 7-8 exercises.

So I think I is time to move on. Nothing has changed to my time constraints. Having only three times a week.

I thought about Clare’s suggestion on U/L/FB an had an eye on my regeneration. But I think there will be too much overlap Training lower on Wednesday und FB on Friday would just ran over me.

So I made some further thoughts on setup of U / L and came up with a few points

– two rotations to hit every exercises about every 10 day; more rotations would leave me to hit it every 14 days, which is to long to stay accommodated

– I read every answer from Jordan and found one where he suggested to use a bit more volume if run 3x/week by applying Restpause to compensate for lesser frequency

So I came up with this Basic Setup

Upper A

• Incline Dumbell Bench (1 x 6 – 10; 1 x 12 – 20)
• High Incline Barbell seated press (1 x 6 – 10; 1 x 12 – 20)
• Dips (1 x 6 – 10; 1 x 12 – 20)
• Lateral Raise chest supported (1 x 6 – 10; 1 x 12 – 20)
• Lat Pullarounds (1 x 6 – 10; 1 x 12 – 20)
• T-Bar Chestsupported wide grip (1 x 6 – 10; 1 x 12 – 20)
• Tricep press cables crossed (1 x 8 – 10; 1 x 12 – 20)
• abs 2 Sets

Upper B

• Dumbell Bench Press (1 x 6 – 10; 1 x 12 – 20)
• Shoulder Press (1 x 6 – 10; 1 x 12 – 20)
• Tricep focused Press (1 x 6 – 10; 1 x 12 – 20)
• Lateral Raise Maschine (1 x 6 – 10; 1 x 12 – 20)
• Latpull down unilateral (1 x 6 – 10; 1 x 12 – 20)
• Chest supported T-bar with parallel Grip (1 x 6 – 10; 1 x 12 – 20)
• Tricep overhead with cable (1 x 8 – 10; 1 x 12 – 20)
• abs 2 sets

Lower A

• Bicep Curl (1 x 8 – 12; 1 x 12 – 20)
• SlDL (1 x 6 – 9; 1 x 12 – 20)
• Belt Squat Banded (1 x 6 – 10; 1 x 12 – 20)
• Leg extensions (1 x 6 – 10; 1 x 12 – 20)
• Standing Calf raise (1 x 6 – 10; 1 x 12 – 20)
• abs 2 Sets

Lower B

• Bicep Curl variation (1 x 8 – 12; 1 x 12 – 20)
• Nordic hamstring curl (1 x 6 – 10; 1 x 12 – 20)
• Belt Squat (1 x 6 – 10; 1 x 12 – 20)
• Leg extensions variation (1 x 6 – 10; 1 x 12 – 20)
• Standing Calf raise variation (1 x 6 – 10; 1 x 12 – 20)
• abs 2 sets

To not get crushed immediately I thought about sneaking the rest pause in after the first rotation maybe. So I get a feeling for recovery and other stuff. Would to add the RP to the top set oder to the backoff set? Maybe not adding it to all exercises just to the one progress is generally harder for me?

For the lower im unsure also about the part Jordan mentioned to sneak in a single leg movement and hypers. I put in the SLDL as I love this gem of an exercises very much and my lower back and hams are happy with it.

What’s your take?

Best Regards

[B]

Some Pics, good lightning. Pics from mai.

+1 More Photos

[B]

To get free T you can assess albumin and shdb … than calculate it

[B]

Here is the more complete version (minerals don’t listed here)

Albumin 48.7g/l (35 – 53)

AST (GOT) (serum) 46 U/I (<50)

ALT (GPT) (serum) 37 U/l (<50)

HbA1c after NGSP (HPLC) 5.4% (4.7 – 5.6)

HbA1c after IFCC (HPLC) 36 mmol/mol HB (28 – 38)

Glucose 102mg/dl (74 – 106)

Creatinin 1.16 mg/dl (<1.26)

GGT 20 U/i (<55)

Cystatin C (serum) 0.61mg/l. (0.31 – 0.79)

Cortisol 12.8 ug/dl (3.7 – 19.4)

25-Hydroxy-Cholecalciferol 32 ng/ml. 41 – 100

FT3 2.85 pg/ml (1.71 – 3.71)

FT4 1.05 ng/dl (0.7 – 1.48)

Total Test 529.1 (142.4 – 923.1)

SHBG 34 nmol/l (10 -57)

Free Test 10.3pg/ml low

Dihydrotestosteron 308ng/l (219 – 1080) also a bit low

HDL 46mg/dl (>40)

LDL 90mg/dl

Triglyceride (serum) 69mg/dl. (<150)

eGFR based on Cystatin C 132ml/min/1.73. (>=90)

eGFR (CKD-EPI-Formula) 81ml/min/1.73 (>=90) low compared to previous kidney measure

[B]

Oh.. and did you get a look on the other factors of the blood works? Sugars, Thyroid etc? Maybe I need to translate. But maybe you see something to generally improve for longterm aspects. You know how to interpret this blood panels in regards to sport and performance, maybe better than most doctors who are more concerned about general health.

[B]

Yes I understand what you guys mean. Don’t get me wrong, I am not sitting here now and whining about the results. T high or low, to get more muscles I need to hammer training and nutrition, clear. I do that anyways. But I am just courious.

But total best being average and free T turns out to be low at the low end of the range. That is kind of maybe not so good in the long term and something to work on. Maybe alpha T will be shippable to the EU again sometime.

[B]

Hey Jordan,

thanks. Based on what I found on the internet, my test is a bit low, as the lower limit of the range is in most literature higher than what my lab suggests. A bit unhappy.

But anyways I will dial in training and nutrition as good as I can, because that is what I can influence on an every day basis.

[B]

So bloods came back, looks like not the best test levels …

total T: 529ng/dl (142 – 923)

free T: calculated via shbg and albumin about 10,27

DHT: 308ng/dl (219 – 1080)

Estradiol: 17pg/ml (11-44)

[B]

Well seeing as the reference ranges for free rest are 0.2-0.6 nmol/L , it’s not going to be free test is it

Thanks for explanation. That’s why I asked. A friend of mine could increase his T quite a good bit, but the Free T almost didn’t increase at all (mainly because of shbg which increased too). Didn’t know why this happened.