[Alessandro]

Thanks guys for the advice and help 🙂

[Alessandro]

What’s the reasoning for Gh all before bed and not splitting dose?

Maximum push recovery and growth

[Alessandro]

Another great training session today

Delts , traps, triceps

I think also I am coming to a deciding point on my training split moving forward. Based on my lower volume style training, but wants to add more rest days (if I can help it) and doing more then just one body part….

I’ll do a 2 of 1 off split. Sometimes 2 days off maybe after legs

Legs

Chest, biceps

Back, rear delts

Front/side delts, triceps, traps

So 4 day. Split over as many days as I want / need

For delts since i can’t really do over head work, I’ll do a high incline press to target upped chest as well as front delts, since my upper chest does need more work.

Lowering volume more too to facilitate more growth and more intense work sets

Delts triceps traps

High incline CYBEX press 1 x 12

Panatta lateral raise 1 x 15

Cable lateral raise 1 x 12

Panatta dip (little chest) 1 x 15

Straight bar push downs 1 x 8

Single arm push down 1 x 8

Over head cable ext 1 x 1

Db shrugs 1 x 12

I think with your experience you will do well with your „new“ split and lower volume. You already know how to get the most out of 1 or 2 sets only 🙂

And if it helps with your joints, what you want more haha

[Alessandro]

This helps me in off season when food is high:

Digestion aids: 
GDA with m1, post and last meal
1 tablet betaine hcl (taken with meal 1,3,5)
1 tablet zinc carnosine to be
consumed on our near empty stomach in am/pm (Gi tract support supplement)
All to be taken 20 minutes prior to
meal.

[Alessandro]

Great to see how good everything goes with your prep 😀 would love to see more people would follow your training and diet style. Instinctive and not so complicated. As these days, YouTube is full of progressiv overload stuff I am missing guys like you doing the high volume stuff like in Jay cutler days haha.

Thank you buddy appreciate it a lot 🙂 I think there’s an element of progressive overload with me too, but it’s not a blatant focus for me. I go my feel a lot, change things within that moment, build up fatigue and failure over multiple sets instead of just one huge set, and lot of trainees today don’t quite grasp what that means and I don’t blame them. There’s different ways to build muscle. My way fits me best [/quote]
And I think that’s the most important thing. Everybody has to find their own way. To do that you need to try everything, stick to it long enough and have your experience with it:)

[Alessandro]

Great to see how good everything goes with your prep 😀 would love to see more people would follow your training and diet style. Instinctive and not so complicated. As these days, YouTube is full of progressiv overload stuff I am missing guys like you doing the high volume stuff like in Jay cutler days haha.

[Alessandro]

Another very good day ticked off.

Arm day. Went well. Super pumpy session but worked up to some decent weight on dips, push downs and db curls.

Nice short rest periods

Being mindful of all my aches and pains

Is it as fun as training heavy? Not really.

But needs must for what my body is asking for right now

Appetite is great. Not starving but looking forward to all meals

Feel leaner today!

Arms

Rope push downs 4 x 30

Dip machine 4 x 12-20

Close grip bench press 4 x 12-15

Cable extensions 4 x 15-20

Cable curls 4 x 8-12

Db curls 4 x 8-10

Ez bar curls 4 x 10-12

Iso cable curls 4 x 6-10

Do you pyramid up in weights when doing let’s say 4 sets 12-20 reps or do you start with the heaviest weight and reduce then over the sets to stay in the rep range ?[/quote]

Hey bud 🙂 so it depends. If for example at my first set I fail at rep 20, I increase weight. Then I fail at 18, increase again, if I fail at 14, I’ll likely hold the weight there.

If at my first set I fail at 13, I’ll lower the weight so I can stay within that rep range. So every time I can vary. Hope this helps ? [/quote]
This helps a lot 🙂 I was just curious if you do it the same way I do it haha 😆

[Alessandro]

Another very good day ticked off.

Arm day. Went well. Super pumpy session but worked up to some decent weight on dips, push downs and db curls.

Nice short rest periods

Being mindful of all my aches and pains

Is it as fun as training heavy? Not really.

But needs must for what my body is asking for right now

Appetite is great. Not starving but looking forward to all meals

Feel leaner today!

Arms

Rope push downs 4 x 30

Dip machine 4 x 12-20

Close grip bench press 4 x 12-15

Cable extensions 4 x 15-20

Cable curls 4 x 8-12

Db curls 4 x 8-10

Ez bar curls 4 x 10-12

Iso cable curls 4 x 6-10

Do you pyramid up in weights when doing let’s say 4 sets 12-20 reps or do you start with the heaviest weight and reduce then over the sets to stay in the rep range ?

[Alessandro]

Hi Kuba, when you are using high amounts of primo, do you pin daily due to a lot of ml in one shot if pinning instead eod or 3x a week ?

[Alessandro]

hi Sas, 2 different leg ext machine or same ?

I think the first time will be a good warm up, the second are the tough sets 😁

[Alessandro]

It’s synthetic growth hormone so timing of food I would say is irrelevant bud in reality

Thank you @Hilly. Then I will take it at home so I don’t have to carry the gh to the gym 🙂

[Alessandro]

When doing push, I always start wie CBL flies or pec deck as first movement. This helped me a lot to feel my chest and get definitely better results. And believe me, you will not lose strength or something when you are doing a isolation movement first.

Okay ill try that, what about legs?[/quote]Single leg RDL, counterbalance squats, lateral lunges ? 2-4 sets x 4 reps. As much as you need

[Alessandro]

When doing push, I always start wie CBL flies or pec deck as first movement. This helped me a lot to feel my chest and get definitely better results. And believe me, you will not lose strength or something when you are doing a isolation movement first.

[Alessandro]

Time

To drop the hammer 350’caloire drop across

Both days.

Diet update

M1

2 whole eggs 2whites

100g cream of rice

30g whey

100g berries

M2

200 g Turkey

200g potatoes

50g greens

50g pineapple

M3

225g prawn

100g rice

50 g pineapple

Intra

30g eaa

40g sustain

200 ml coconut water

M4

60g iso

120g rice flakes

100g fruit

M5

220g prawn

80g rice

100g green

M6

200g Turkey

50 g rice or cor

50b berries

Rest day

M1 2 egg 2 whites

40g iso

80g cream of rice

100g berries

M2

70g iso

80g cream or rice

100g berries

M3

200g Turkey

50g rice

M4

200g wild salmon

1 bagel

M5

220 prawn

50g greens

M6

220g smoked cod

100g greens

Hi Kuba, do you eat your pwo meal directly after workout or do you drive home and eat it there ? Would it be ok to eat it 30-40min post workout if I got Intra cluster dextrin and eaa or should I eat always immediately after my session ?

[Alessandro]

Have your post workout meal, then have your post post meal at 21.00/21.15 and have that as your last meal of the day. Distribute the extra calories that you would normally have from your Yoghurt/nut butter and whey over these 2 meals instead.

_________________________________________

Instagram @ClareBarksPT | http://www.trainedbyjpclothing.com – The most anabolic clothing ever! |

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

ok 🙂 thanks for this advice 🙂 will give it a try but I think this will suits me well