[Giorgi Akhobadze]

Based on you saying “a week” is this FB x 3 a week? How many rests between sessions?

Yep, I train on Tuesday/Thursday/Saturday and rest other 4 days

[Giorgi Akhobadze]

Can’t see any pics please try again or send us a google drive link

https://drive.google.com/file/d/14PP9JHQiOSl3N3kPwhJX9u3jKASyi2Bu/view?usp=drivesdk

https://drive.google.com/file/d/1JAQuz2raM41-_lKJUb2i78bDKCTxRzZX/view?usp=drivesdk

[Giorgi Akhobadze]

I guess something was wrong with app. Here you go mate.

[Giorgi Akhobadze]

Hi mate

No opportunity for a gym pin on the adductors?

Hi mate, sadly the machine is so light that I have to add at least 3 plates and I gym owner definitely won’t be happy

[Giorgi Akhobadze]

I would look to reduce the pressing movements if you see a hindrance in progression

Will removing triceps compounds work? Because I do have a little hindrance (maybeee caused by poor eating or sleeping, but even when it’s on top I still miss quite often)

[Giorgi Akhobadze]

Confused about the adductors/extensions comment. Is this just a language barrier issue or are you saying you’ve swapped adductor for leg extensions as a substitute? I’m thinking you mean leg press?

A lot of pressing there for FBEOD. Session A has dips AND tricep ISO with two other presses. I mean, if you can recover from that, crack on. Same with Session B and C.

I’d spread your presses and dips over the 3 sessions personally. High smith on A with a Dip, low incline DB on B with a close grip and machine press on C with a JM Press.

Everything else looks fab, I just don’t understand the adductor/extensions comment thing I mentioned above.

Thanks for your reply.
I meant that there is no direct adductor work because the machines are too light, that’s why I do leg extension 3 times. (in other gym I was doing leg extension on A, adductor on B, leg extension on C)
So when you say high smit with dips on A, do you mean no chest focused exercise and no triceps isolation? Because I do my dips focusing on triceps and obviously high incline focusing on shoulders. [/quote]

Ah ok. You’ll get plenty of adductors on your hacks, presses also.

You’ll incorporate chest on your dips, but maybe even stick a fly in there, although it was just an example.

Everything else looks good.

[/quote]So do you mean High smith and Dips on A, without triceps isolation?

And is there no chest work on A? I know dips hit it but I do it triceps focused. Also no shoulder pressing on B and C.

I guess I’m asking too many questions :)) but for last couple of weeks it has been hard for me to progress on some exercises and I want at least my split to be somewhat good.

• This reply was modified 1 month, 1 week ago by  Giorgi Akhobadze.

[Giorgi Akhobadze]

Confused about the adductors/extensions comment. Is this just a language barrier issue or are you saying you’ve swapped adductor for leg extensions as a substitute? I’m thinking you mean leg press?

A lot of pressing there for FBEOD. Session A has dips AND tricep ISO with two other presses. I mean, if you can recover from that, crack on. Same with Session B and C.

I’d spread your presses and dips over the 3 sessions personally. High smith on A with a Dip, low incline DB on B with a close grip and machine press on C with a JM Press.

Everything else looks fab, I just don’t understand the adductor/extensions comment thing I mentioned above.

Thanks for your reply.

I meant that there is no direct adductor work because the machines are too light, that’s why I do leg extension 3 times. (in other gym I was doing leg extension on A, adductor on B, leg extension on C)

So when you say high smit with dips on A, do you mean no chest focused exercise and no triceps isolation? Because I do my dips focusing on triceps and obviously high incline focusing on shoulders.

• This reply was modified 1 month, 2 weeks ago by  Giorgi Akhobadze.

[Giorgi Akhobadze]

Of course the calories matter , those macros add up to the calories .

If your adhering to macros then you are adhering to calorie amounts , just didn’t add them up to a calorie total , he helped you even more by giving you exact macros

So if you want to know your cals from those macros

200 x 4 =800

400 x 4 =1,600

50 x 9 =450

800 1600 450 =2,850 training day cals

You can do the math on the rest day

Thank you very much JP.

• This reply was modified 1 month, 3 weeks ago by  Giorgi Akhobadze.
• This reply was modified 1 month, 3 weeks ago by  Giorgi Akhobadze.

[Giorgi Akhobadze]

200g protein

250g carbs

50g fat

Training

200g protein

400g carbs

50g fat

See where this leads you in terms of performance and weight gain

Keep cardio and steps in

So calories do not matter as long as I hit prot catb and fat?

[Giorgi Akhobadze]

Thank you very much for you answer, I was doubting my layout, you changed my mind. For now I will try to change some stuff with my split, and get better recovery, if it wont help then I guess U/L is waiting for me.