[Daniel]

U can try upping the reps to like 7 or 8, that makes getting rep progression a bit easier and ofc microloading

[Daniel]

Wednesday 4. June

A

Forgot to journal this session yesterday. I adjusted the volume from 2 sets on everything to 1 on some excercices and going to start doing isolation movements first as much as i can.

Incline smith (only counting plates)

40 x 10

45 x 7

Chest fly machine

45 x 10

52 x 5

Jm press

66 x 8

Leg press

150 x 9

Leg ext

134 x 7

Ab machine

61 x 8

66 x 7

Lat raise

Left – 22,5 x 12 + 25 x 6

Right – 22,5 x 11 + 25 x 6

Tricep ext

25 x 6

27,5 x 4

[Daniel]

tuesday 3. june

rest today, hitting my nutrition goals and sleeping early

[Daniel]

You don’t need to swap exercises around/out. Just remind yourself into breath, inhaling on the eccentric, and exhaling on the concentric. It’s quite common for people to hold their breath, and people do it for a number of reasons, but limiting oxygen might be different between gaining an extra rep or 3 reps.

will do! thanks

[Daniel]

Learning how to brace and breathe correctly in a set is very important. The bracing aspect keeps us stable, safe and protects the spine. The breathing aspect, well , we kinda need to breathe! So yes both can affect your performance if not done correctly .

Never really focused on breathing or bracing but i will now. i feel i hold my breath more on the shruggy rows since its pretty unstable so should i switch it to something else like an upper back row for example? thx

[Daniel]

2. June monday

B (pull + hams and calfs)

Decent session today, but there were many things i can do better next session. My biceps were f’ed after the back training, i overshot some of my sets on different excercises and did cheat reps on several sets. Next session i’ll lower the weight for 2-3 more reps and focus on excecuting properly.

Wide grip lat pulldown

90 x 10

96 x 5

Lat row

93 x 10

101 x 8

Shruggy row

55 x 7

58 x 6 + 1 cheat rep

Preacher curl

15 x 4

17,5 x 2 overshoot

Hammer curl

25 x 5

22,5 x 8

Leg curl

107 x 4 + 1 cheat rep (overshoot)

100 x 6

(Didnt have time for calfs sadly)

[Daniel]

Are you currently progressing with that set up ? If so please don’t fix what ain’t broke.

Ive only done 4 sessions since i was on a trip last week so ill have to see after a couple weeks, but so far the lifts ive progressed on are seated leg curls and cable hammer curls. Also ive started using the diet planner so that will definitely help. Thx for the reply

[/quote]
Hi Daniel, to be clear, you’re back from a break, you’re 4 sessions in, and you’ve only progressed two movements across the whole programme?[/quote]

To be fair i only ate 2 meals each day on the break and slept very little but i will definitely switch if i dont progress while having nutrition, sleep and so on ticked. appreciate the comment

[Daniel]

In my opinion take advantage of the higher volume on upper lower

[Daniel]

So first of all please ensure you aren’t just fatigued and need a deload and that is why your lifts have stalled .

If that’s not the case , then by all means give upper/lower a go

A deload?[/quote]

Yes, you can search deload in the search bar and theres several videos on it. Its basically training with lower intensity for a period of time to allow the muscles to recover.

[Daniel]

Are you currently progressing with that set up ? If so please don’t fix what ain’t broke.

Ive only done 4 sessions since i was on a trip last week so ill have to see after a couple weeks, but so far the lifts ive progressed on are seated leg curls and cable hammer curls. Also ive started using the diet planner so that will definitely help. Thx for the reply