[Christian Chapman]

When I read (new low) at least 4-5 times on every page… things are going well and smooth. Great to see!

[Christian Chapman]

This is great to see.

[Christian Chapman]

That shot is fuckin sick

[Christian Chapman]

At the point now Caitlin where every pound is making a big visual difference. Can’t wait to see 115!

[Christian Chapman]

Day 83 of prep LEGS

119.4lbs all time low that is 2lbs down from last week.

Check in day – coach is happy slight adjustments/manipulations to diet and steps

Just simply need more off.

Legs at altered image today, then back home see family, then posing with Sophie Jenkins tonight which I’m looking forward to ?

Now that’s an epic shot.

[Christian Chapman]

Here she comes.

[Christian Chapman]

Hey man. Been thinking of asking this on both yours and Megs log. I’m sure other people wonder this too. On a training day, how on earth are you managing to fit in 7 meals, plus an intra, plus the time it makes to train. Mainly because, I know you’re really trying to keep on top of your sleep and recovery now. So I know the answer won’t be the usual, get up earlier go to bed later do whatever it takes bro… just genuinely intrigued how that is structured daily. Cheers

My schedule is perfect, I eat the same time every single day wake and go bed at the same time
Wake 6 am
M1 8
M2 10
M3 12
M4 1400
Train 15:30
Intra m5
Finish 6:30
M6 post 1900
Post post m7 2000
Last meal 21:30 /2200
Rest day 6 meals I tend to start eating at 10 am and blast work out prior
It’s been the same whole offseason only thing that changes is I start going bed at 9 pm and wake at 5
I prefer smaller meals and more frequent
Whole offseason even at peak Max time I’d go for a shit would be 2/3 x per day. See people do it all time ramming food down in crazy big meals shitting after every meal wondering why they aren’t gaining a pound when eating 5.5 k calories per day
I don’t do this with many people probably only a few that can do it, majority are on 6 meals and Intra some females 5
Males looking to grow, anyone really with decent size and pushing calories I wouldn’t really do below 6 meals and Intra. Digestion stays better and consistent throughout.
If there’s any distribution pull back re set go again [/quote]
Thank you for the very comprehensive answer my man.

[Christian Chapman]

Hey man. Been thinking of asking this on both yours and Megs log. I’m sure other people wonder this too. On a training day, how on earth are you managing to fit in 7 meals, plus an intra, plus the time it makes to train. Mainly because, I know you’re really trying to keep on top of your sleep and recovery now. So I know the answer won’t be the usual, get up earlier go to bed later do whatever it takes bro… just genuinely intrigued how that is structured daily. Cheers

[Christian Chapman]

Falling off now. Fast.

Yes mate rate of loss has been high. But legit feel fine. Like strength isn’t dipping it’s mad. Tom said he wanted to dig deep so we could taper down into show. Seems to be working so far ! Just want that actual condition ? Christian chapman nee baseline for condition anything less won’t do hahaha[/quote]
What a compliment ?❤️

[Christian Chapman]

Falling off now. Fast.

[Christian Chapman]

Last few nights sleep has been trash so today we take rest and re asses tomorrow I will likely need 2/3 off to drop this shit.

Hayfever has kicked my ass then last night I literally had 4 hours sleep

Resting heart rate high ( not just from clen ) appetite and digestion was off already yesteday this morning I woke up bloated and burpy so time to re set hopefully I just need today and tomorrow off

Weight is up slightly with inflammation and water too

Hey Kuba, do you set your rotations up Push, Pull, OFF, Legs, OFF then repeat? Once you repeat are those sessions that same as the previous ones in terms of exercise selection or do you do a different Push, Pull, & Leg workout, then after that start back with the first rotation? Also, if someone such as myself has a lagging chest & arms how would you manage that using this split or would you opt for a different split? Thanks boss!!?[/quote]

I do 2 rotations

If you lack chest and arms I would push volume higher around them bodyparts and reduce across others with arm top up with leg days [/quote]

Arm top up? Meaning arms first in leg days?[/quote]

Yes arms added to legs [/quote]

What do you think about this 14 day rotation? Honest opinions!

Push A, pull A, OFF, Push B, Delts/arms, legs, OFF

Push A, Pull A, OFF, Push B, Pull B, Legs, OFF?

Too much training and volume?

[/quote]

This doesn’t show the volume just shows frequency

Without seeing how you allocated anything I can’t tell

You’d have to be smart with programming for this to work

Also I don’t know how you look so I don’t know what you need [/quote]

Push A:

Chest (3ex/6sets) shoulders (2ex/4sets) triceps (1-2ex/2-4sets)

Pull A:

Back (4ex/8sets) rear delts (1ex/2sets) hams (1ex/2sets) biceps (1ex/2sets)

Push B:

Chest (3ex/6sets) shoulders (2ex/4sets) triceps (1ex/2sets)

Delts/Arms:

Shoulders (3ex/6sets) biceps (3ex/6sets) triceps (2ex/4sets)

Legs:

Adductor (1ex/2sets) quads (4ex/8sets) hams (2ex/4sets)

Pull B:

Back (4ex/8sets) biceps (2ex/4sets)

[/quote]

You don’t need a specific focus

You just need a lot more muscle everywhere buddy

If you lost at a show it wouldn’t be down to smaller arms it would be down to lack of overall size

Stick to a basic push pull leg

Volume all depends on how hard and accurate you train

If you train to failure with perfect accuracy dose of volume needs to be smaller [/quote]

Got it boss! How would you break that up in a week?

Thanks![/quote]
Pay a coach…

[Christian Chapman]

Quads have come up so much. Mental.

[Christian Chapman]

Full blown

[Christian Chapman]

Like a stabbed rat out the gates. Looking forward to watching this this year.

[Christian Chapman]

Hello Kuba,

What main points would you say have attributed to your back progress this year? Difference is night and day.