[Dean Herbert]

Hi Dean, if you had already pushed calories high before lockdown then yeah you could use it as a period now to bring body fat back in range ready for gyms reopening, and if they don’t reopen at least you’ve had a tidy up. But If you feel you have got sloppy by way of poor food choices, not sticking to a diet etc then reintroduce a structured meal plan for each day and you may find this alone makes a difference whilst maintaining calories at a decent level.
Would be good to get an idea of what you are doing for each session, exercise selection, rep ranges, sets, intensity techniques being implemented etc. Maybe some tweaks here could help too.

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Hi tim I was training at a private facility but for unforeseen circumstances that stopped. So this messed my plans to complete this year up. I managed to get my self a Watson trap bar a Watson 2 inch thick ez bar, 170kg plates and 10,12.5, ,17.5 and 20kg dumbbells. I only have one of each dumbell as the person I’ve borrowed them off bought them like that. I’ve been doing a full body workout something like this. But I’m open to Suggestions
Single lateral raises
Elivated feet press ups for chest
Trap bar bent over row
Ez bar super set drag curls
Bench dips ( triceps )
Dumbell box goblet squats
Lying dumbell curl on floor
Standing calve raises

[Dean Herbert]

this is very understandable
diet was likely maintained and with the reduced output in last 3 weeks you have gotten soften
easy fix – correct your intake to match your output with the current training intensity
once that maintenance is reached – you can then shift into a deficit if you feel you need to drop off the few lbs gained

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Hey Corrine. Basically I was bulking again but over the last few weeks I’ve got sloppy. Odd cheats here and there. Too many infact. I put this down to being a little depressed over the situation. I was training at a private facility but unfortunately that had to stop. I managed to get my self a Watson trap bar. A Watson 2 inch ez bar and 170kg of plates. And some dumbbells. But I’m struggling with workout plans. I’ve been doing full body workouts but as mentioned in my post in the training sections I’m struggling to set a plan up ! :-/

[Dean Herbert]

Hi Dean !
I guess you mean you got sloppy with your diet during the lockdown .. a short mini cut could help you to get back to your routine but wouldn’t go too low if you still able to train ????

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Instagram @lara_lein89

Hey Lara. I am currently doing a full body workout every other day but the intensity is obviously not as high as being at gym. I have limited equipment. I have a Watson trap bar. A Watson 2 inch ez bar. 170kg worth of plates and some dumbbells

[Dean Herbert]

Don’t worry, work with what you got, where you are as best as you can.
Most have got no weights at all so you are lucky too ????
And if you stuck just ask for help

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Thanks. Like I say it messed my plans to compete this year , u reakon I could maintain with wat I’ve got equipment wise?

[Dean Herbert]

Hello dean, first off all I’d echo Claire’s point of doing full body everyday. Not only will it be demanding on your recovery but progress wise you’ll hit a wall quick.
So if you want to Stick to full body , do them every other day . That way not only can you train harder but you can also handle the recovery demands.
So an example would be
Rotation 1
•bicep curl
•dumbbell press (chest focused)
•dumbell shoulder press
•EZ bar close grip tricep press
•EZ bent over row
• Goblet squat
•dumbell lat raises
Rotation 2
•bicep curl
•lying dumbell ham curl
•lunges
•EZ BAR chest press
•close grip weighted press ups
•dual dumbbell row
•calf raise
That’s 2 rotations of roughly how I’d look at that . You’d probably do with 3 then you can rotate them weekly.
Hope this helps & if you need more help don’t hesitate to ask ????

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Hi Oscar. Long time no speak. Hope ur well , yea it sounds like I don’t know wat I’m on about but do lol. The reason for this post was just to hear people’s ideas bud .the dumbbells I’ve got hold of there’s only one of, a 10kg , 12.5kg , 17.5 , 20kg. A little light for what I use lol but need to make do. There’s only one of each. I’ve been repping out the single arm laterals with the 20kgs for 20 ish reps as I used to a lot using a lot heAvier. Reason I also do elivated feet press ups for my chest movements that normal press-ups hurt delts [/quote]
All good buddy thank you . Hope you are well too .
So you got options to either do heave sets with your bar and do lighter sets with dumbbells. Also you can slow the eccentrics and hold pause at extremes . That’s a good idea on press ups you can load weights on your back too if you have someone to help ????

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[/quote]
Yea these times are hard for everybody. Messed my plans to complete up this year aswell. Really gutted

[Dean Herbert]

Hello dean, first off all I’d echo Claire’s point of doing full body everyday. Not only will it be demanding on your recovery but progress wise you’ll hit a wall quick.
So if you want to Stick to full body , do them every other day . That way not only can you train harder but you can also handle the recovery demands.
So an example would be
Rotation 1
•bicep curl
•dumbbell press (chest focused)
•dumbell shoulder press
•EZ bar close grip tricep press
•EZ bent over row
• Goblet squat
•dumbell lat raises
Rotation 2
•bicep curl
•lying dumbell ham curl
•lunges
•EZ BAR chest press
•close grip weighted press ups
•dual dumbbell row
•calf raise
That’s 2 rotations of roughly how I’d look at that . You’d probably do with 3 then you can rotate them weekly.
Hope this helps & if you need more help don’t hesitate to ask ????

_________________________________________

http://www.trainedbyjpclothing.com – The most anabolic clothing ever! | http://www.trainedbyjp-nutrition.com – highest quality supplements on the market.

Hi Oscar. Long time no speak. Hope ur well , yea it sounds like I don’t know wat I’m on about but do lol. The reason for this post was just to hear people’s ideas bud .the dumbbells I’ve got hold of there’s only one of, a 10kg , 12.5kg , 17.5 , 20kg. A little light for what I use lol but need to make do. There’s only one of each. I’ve been repping out the single arm laterals with the 20kgs for 20 ish reps as I used to a lot using a lot heAvier. Reason I also do elivated feet press ups for my chest movements that normal press-ups hurt delts

[Dean Herbert]

Anything that allows you to maintain muscle in the current situation is a winner. Bands up to 45kg can definitely help with that

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Instagram: jimmytonk

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I’ve never used them to train with before bud. But I’ve seen josh maley do Alsorts with his

[Dean Herbert]

Look at the rep numbers matey , it’s not a milos type giant set . It’s straight into effective reps. So it’s basically like a drop set , but also look at my exercise selection , it loads the shortened into the lengthened portion of the Muscle , so imagine a drop set that maximises strength curves finishing on something that overloads the lengthened portion and drops off in the shortened.

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

Hi mate do U have ur own set up or u training at a gym ?

[Dean Herbert]

Myself and my clients will eat at maintenance – rest day foods will make us loose too much and training days would make us put too much on

Hi meg. Thanks for ur reply
My normal training day diet is
M1, ( pre) 125g oats 60g whey table spoon pbutter 1 banana
M2 post 150g rice crispy 60g whey banana 2x. Crumpets jam
M3 100g dry jasmine 250 uncooked beef mince 1 rice crispy bar
M4 100g dry jasmine 250 uncooked chicken
M5 same as m3 but without crispy bar
M6 same as m4
M7 500g 0% fage peanut butter berries

My rest day diet is the same apart from 6 meals instead of 7 as I don’t have the post workout and also no rice bar meal 3. So was just thinking of sticking to my rest day diet

[Dean Herbert]

Well said jimmy !

[Dean Herbert]

Wouldn’t want to advise based on that info (plus I’m not qualified too) … go see a chiro/osteo ASAP

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http://www.trainedbyjpclothing.com – The most anabolic clothing ever! | http://www.trainedbyjp-nutrition.com – highest quality supplements on the mInstagram – @Joeballingerfitness

Hi joe. It’s horrible mate. It is around my trap. Even hurts doing cable flys

[Dean Herbert]

Rest today, I feel decent . Legs tmo. My left knee is absolutely mashed . So I’m split decision wise, embrace that wraps are now part of leg day, or slide back my quad work even further and use the glute drive to tire out my legs before pendulum and leg press . Hmm. Both options are meh, but seeing as I have no glutes , I will probably roll with the glute drive option first

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

Wats ur current diet set up mate

[Dean Herbert]

284 , push day !
My macros are
P 400
C 700
F 135
Legs is same but it’s an all you can eat carb meal post post so carbs then are probably 800-850 and fats 150.
Drugs are still at 400mg nandrolone only Ed , mood is gd, strength is gd, sex drive is gd , water retention is fairly low considering it’s 2.8g total drugs.
Gh I’m using 4-5 iu/ day , I have a few pharmacy grade bits again , the mink quick pens were 4.2iu so just taking that in one hit in the evening.
Injury wise I’m not awful, but my left knee is very sore, I have run out of join in, manufacturer is messing us about ( 6 weeks ago I asked for a restock , we have over 100 units on back order atm with trade orders! And my knees need it lol

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

Do you plan on a show this year mate?

[Dean Herbert]

Pull done! Im officially back in the game ! I could do basically everything today and I was strong , I set my form very strict and was super pleased . I now need to just make sure I rest my elbow tendons so they heal, so I won’t do anything that irritates them , so no wanking haha.
Hammer grip pulldown x 7 , x 5
Seated machine row x 5 , x 11
Straight bar pulldown x 13 , x 14
Chest support dB row x 8 , x 5
Rope rear delt row x 10 , x 7 , x 14
Smith shrug x 10 , x 7
Single arm dB curl ( 5 second eccentric ) x 9 , x 5 , x 10
D.C. seated calf x 6
Food will go up tmo, so I can get all my upper size back on. I have 8 weeks on this set up where I want my upper at all time size , and then I will be on upper lower with corinne as she does PL . My goal then is hold upper and step forward legs again. I probably have about 20 or so weeks from here and then I will diet. Annoying that I had to put my push up on hold for a while, but alas didn’t take too long to get my body back to acceptable health

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

Hi Jordan. Did u make much adjustment to ur diet as you was only training lower body for a few week ??

[Dean Herbert]

Hey Dean ! Everyone’s has been there especially after such a long diet ! Some cookies won’t ruin your hard work during the last month, stop stressing yourself.
What always helped me is to eat high volume food post competition phase .. as example
eggwhites with cooked oats instead of whey with oats, potatoes instead of rice , lots of veggies and from time to time a high carb meal of my choice

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Instagram @lara_lein89

didn’t compete I was going to but wasn’t happy with my luck so I plan to this year. I was cutting from June 2019 and got in good shape but weight crashed to much and lost a lot of tissue. So wat I’m doing now for 6 week while I cruise is use these 6 weeks to fill back out abit while trying to keep most of condition then after 6 week blast again and cut, that make sence???[/quote]
Why do you want to cut again ?

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Instagram @lara_lein89

[/quote]
Hi. As I explained a few time’s. I plan to compete this year. The reason why I am useing this 6-8 week period to get my weight up is because I crashed in weight and dropped to quick. I got lean as f&@k but dropped to quick. Felt stringy and at 6ft 4 is no good. So after these 6-8 week I’m going to cut again. I’m trying to keep as much condition as positive whilst I’m trying to fill back out abit if that makes sence