[blakey93]

Just to add to the question …

Is this something people should be looking to do on both a training / rest day or would you taper the steps slightly back on a training day …

So for example steps every day but say 15 – 20k on rest and like 10k on a rest (in my scenario I am looking to diet down) so just wondering how you balance it out vs a gaining phase …

I assume the daily steps on a gaining phase would scale back …

[blakey93]

Prices

[blakey93]

So perhaps maintenance cals, consistent training g and steps etc.

[blakey93]

Ok so I’ve come to the conclusion that expecting too much out of what I have is silly … i think i might just make do and wait until i can get back into a gym … in the meantime however, perhaps doing 3x a week full body would make more sense …

I was thinking along the lines of (due to my limited amount of weight)

Side lateral raise: 2×10-12
Shoulder press: 3×8-12
Incline bench: 3×8-10
Chest fly DB: 2×8-12
Pullover DB: 1×12-15
Bent over row: 2×10-12
Leg extension: 3×12-15
Squat: 2×10-12 ( I dont have a rack so trying to think outside of the box, I can clean it onto my shoulders)
Lying leg curl: 2×10-12
Overhead ext: 2×10-12
Bicep curl / preacher: 2×10-12

Was thinking to run this EOD, do you think this is enough volume … to compensate the lack of weight or should I maye add sets here and there?

[blakey93]

**edit** I just wanted to clarify if doing both is detrimental I.E. too much cardio or if that is the sort of direction I should be going. Your voice note was very clear but I just wanted to be sure.

Hey mate @hilly,

Sorry to come back on this.

Would you say it is worth doing fasted cardio on rest days.

Then doing something like

10k steps (training days)
12.5k steps (rest days)

And then scale up from there …

[blakey93]

Aweful lot of info to try n sift through there bud.
Based on your pics you need to drop a fair bit of bodyfat. Your natural so looking to recomp is going to be a very very slow process.
I would do all you can to cut bodyfat and then build from there
_________________________________________
Instagram name – Hillydoc.  Www.physique-enhancement.co.uk | http://www.trainedbyjpclothing.com – The most anabolic clothing ever! |
http://www.trainedbyjp-nutrition.com  – highest quality supplements on the market.

Sorry for the overload, just wanted to try and provide as much detail as poss,i didnt want to drop a comment without some facts / figures behind it …
So continuing a deficit is the way to go in your eyes?
As my job is at a desk all day, do you recommend keeping cals the same and introducing additional cardio on a rest day ?[/quote]

_________________________________________

Instagram name – Hillydoc.  Www.physique-enhancement.co.uk | http://www.trainedbyjpclothing.com – The most anabolic clothing ever! |

http://www.trainedbyjp-nutrition.com  – highest quality supplements on the market.

[/quote]
Thank you bud i really appreciate it!

[blakey93]

Aweful lot of info to try n sift through there bud.

Based on your pics you need to drop a fair bit of bodyfat. Your natural so looking to recomp is going to be a very very slow process.

I would do all you can to cut bodyfat and then build from there

_________________________________________

Instagram name – Hillydoc.  Www.physique-enhancement.co.uk | http://www.trainedbyjpclothing.com – The most anabolic clothing ever! |

http://www.trainedbyjp-nutrition.com  – highest quality supplements on the market.

Sorry for the overload, just wanted to try and provide as much detail as poss,i didnt want to drop a comment without some facts / figures behind it …

So continuing a deficit is the way to go in your eyes?

As my job is at a desk all day, do you recommend keeping cals the same and introducing additional cardio on a rest day ?

[blakey93]

I tried to upload a back photo but for some reason wont let me attach.

[blakey93]

I have made finalised adjustments which should hopefully make more sense.

Gonna run with this for a while and see where i get 🙂

[blakey93]

@clare barks

[blakey93]

I’m not nearly as experienced & knowledgeable as most of the guys on here but I’ll try to help as best I can with a few pointers which would be more suited for myself.
Rather than have a deadlift variation in rotation 3 & 4 I’d personally have one in every other rotation so maybe rotation 2 conventional deadlift & rotation 4 RDL. I’d also personally put all my isolation work at the end of the workout to get the most out of my compounds so bicep curls & calf’s would be at the end of every workout for myself.
I’d rotate which body part I start with on each rotation so 2 rotations would start with a leg compound such as a squat or leg press, the other 2 would start with a pressing compound like a bench press or overhead press (I feel pressing doesn’t take away from my pulling movements but pulling takes away from my pressing which is why I always press first).
Also I read you will be training mon, tue & wed? I’d recommend mon wed fri to have a day off between each session.
Hope this helps a bit mate ????.

@scott_g_88

Based on your feedback, I have made the following changes …

What are your thoughts / feedback ?

Rotation 1

Flat DB Chest Press – 1 x 8 – 12
1 x 12 – 15

Rack Chin – 1 x 12 – 15
1 x 15 – 20

Smith Squat
(Feet Forward,
close stance) – 1 x 12 – 15
1 x 20 – 25

Dip – 1 x 8 – 12
1 x 12 – 15

Seated Calf Raise – 1 x 8 – 12
1 x 12 – 15

EZ Curl – 1 x 8 – 12
1 x 12 – 15

Rotation 2

Leg Press – 1 x 6 – 10
1 x 10 – 12

Machine Incline Press – 1 x 14 – 17
1 x 20

Yates Row – 1 x 14 – 17
1 x 20

Deadlift – 1 x 6 – 10
1 x 10 – 12

Lying Ham Curl – 1 x 8 – 12
1 x 12 – 15

Preacher Curl (Machine) – 1 x 14 – 17
1 x 20

Toe Press – 1 x 15 – 20
1 x 20 – 25

Rotation 3

Military Press – 1 x 8 – 12
1 x 12 – 15

Shallow Incline DB Press – 1 x 8 – 12
1 x 12 – 15

Close Grip Bench – 1 x 8 – 12
1 x 12 – 15

Hack Squat – 1 x 12 – 15
1 x 20 – 25

Assisted Pull Up – 1 x 8 – 12
1 x 12 – 15

Incline DB Curl – 1 x 8-12
1 x 12 – 15

Standing Calf Raise – 1 x 8 – 12
1 x 12 – 15

Rotation 4

Smith Bulgarian Split Squat
(Rear Foot Elevated) – 1 x 12 – 15
1 x 20 – 25

Incline Smith Chest Press – 1 x 8 – 12
1 x 12 – 15

RDL – 1 x 12 – 15
1 x 15 – 20

Chin Up – 1 x 8 – 12
1 x 12 – 15

Seated Tricep PushDown – 1 x 8 – 12
1 x 12 – 15

Hammer Curl – 1 x 8 – 12
1 x 12 – 15

Seated Calf Raise – 1 x 8 – 12
1 x 12 – 15

[blakey93]

How frequently are you training? Is this an every other day plan?
_________________________________________
Instagram @ClareBarksPT | http://www.trainedbyjpclothing.com – The most anabolic clothing ever! |
http://www.trainedbyjp-nutrition.com  – highest quality supplements on the market.

Hello Clare yes it will be EOD realistically I can only do 3 sessions a week atm so Mon Wed and Fri then wo4 I would do the following Monday and cycle through the 4 rotations

[blakey93]

Edit: I am thinking to put Conventional Squats in place of one of the RDL rather than doing RDL twice a week, considering I am also doing dumbbell RDL, thoughts ?

[blakey93]

Based on what I have written above, how would you guys adjust this for 3 days per week EOD and 2 days rest on the weekend, advice would be highly appreciated. just so I cover all bases, time is slightly constrained at current due to studies so how can I utilize full body over 3 days? Not asking for exact answers to a T but maybe guidelines to help structure…

[blakey93]

Lmao just tag the whole world lol.

IMO at your level of development you don’t need train day n rest day

You want carbs in every meal bar pre bed meal.

Lift dam heavy n eat. You are in serious need of muscle n that comes from eating n lifting buddy.

Don’t over complicate it now. M

Use as much solid food as you can

Keep away from crap food.

Progressively increased food n weights in gym.

Best case don’t worry about body fat gain this year. Just focus on growing.

_________________________________________

Instagram name – Hillydoc.  Www.physique-enhancement.co.uk | http://www.trainedbyjpclothing.com – The most anabolic clothing ever! |

http://www.trainedbyjp-nutrition.com  – highest quality supplements on the market.

Would you pretty much just recommend I get into a surplus then… And make growing my main aim