igor_petak
Forum Replies Created
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Hey Kuba.. Wanted to ask you, what stimulus you and @jordan-peters decided to go for with this training phase? Mech. tension or mech. damage?
Considering the exercise selection, tempo, etc ?
Looking and performing great so compliments go for whole team @stefan -
Sounds great to me n you look in a great place to grow
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Instagram name – Hillydoc. Www.physique-enhancement.co.uk | http://www.trainedbyjpclothing.com – The most anabolic clothing ever! |
http://www.trainedbyjp-nutrition.com – highest quality supplements on the market.
Thank you my man
I kept things tight during this phase, maybe 2-3 off meals but they were calculated on my hard training days (legs & pull).
Reverse dieted after deficit to keep my appetite on good spot and i think that now i can push a bit for 12-14 weeksArimidex will be taken only if needed
Would you suggest that I do my blodwork again after 6-8 weeks?
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5-10g per day is enough
Every day you excrete around 3-4g so 5g is for replenishment
Add 5g more for neuro protective benefits
And be consistent with it -
Push A
1a high incline DB press 2x 6-10 8-12
T:4010 p:180s
2a machine Delt press 2x 6-10 8-12 T:3010 P:180s
3a low incline smith press 1x 8-12 T:4010 *Rest pause set 8x 20sec rest 3x
4a Dips 1x 8-12 T:31010
5a sternal cable fly (seated) 2x 8-12 10-15
6a cable cross pressdown 2x 8-12 10-15 T:3010
7a one arm cable ovh. extension 1x 8-12 T:3110
Rest pause set – back to back
8a cable lateral raise 3x 8-12
T:3011 & T:3010 P:90s
Abs 2x 10-15@kuba1000hotmail-co-uk-cielen
@jordan-peters
@jimmytonk1 -
Pull rotation
1a add machine 1x 10-15 T:2011
2a RDL 2x 6-10 8-12 T:3010 P:180+
3a one arm lat pulldown (Kassem credit) 2x 8-10 10-15 T:3110 P:30 / 120s
4a chest supp. upper back row 2x 8-12 10-15 T:4010 P:180+
5a lat row (one arm) 2x 8-12 T:3110 P :30 /90s
6a rear delt row 3x 10-12 T:3011 8-10 8-10 T:3010 P:90-120s
7a one arm cable curl 1x 10-15 T:3011
8a faceaway cable curl 2x 10-15 8-10 T:3110 P:120sAbs 2x
Current Form, 10th week on 125mg T (E) / week
@kuba1000hotmail-co-uk-cielen
@giantjohal
@jordan-peters -
Pull rotation B
Warmup
1a BOR 2x 6-10 10-15 T:3010 P:180+
2a one arm illiac lat pulldown 2x 8-10 10-15 T:3110 P: 45 after one arm/120 after both
3a chest supp. machine row (upper back) 2x 8-12 10-15 T:4010 P:180+
4a one arm lat row (kneeling) 2x 8-12 10-15 T:3110 P:45/120s
6a rear delt row 2x 10-12 12-15 T:3010 P:120s
7a upper back pulldown 1x 8-12 T:3010
8a face away cable curl 2x 8-10 10-15 T:3110 P:90-120
9a hammer curl 1x 8-12 T:3010@kuba1000hotmail-co-uk-cielen
@jordan-peters
@corinne -
Hey Jordan ? watched the “3 weeks out video” – great great job in explaining things
Wanted to ask you, how much of an influence did Kass had on that setup and excersise selection you and Corinne did?
Combination is ?? Trainedbyjp intensity with perfect form and N1 exercises selection -
Pull A rotation
Warmup /mobility
1a ADD 1x 12-15 T:3010
2a SLDL 2x 6-10 10-12 T:3110 P:180+
3a chest supp. DB row 2x 8-10 10-15 T:3010 P:180+
*arm path to target upper back
4a illiac lat pulldown 2x 8-10 10-15 T:3110 P:180+
5a upper back/rear delt pulldown 2x 10-12 12-15 T:3010 P:120s
*bar with D handles
6a one arm cable lat row 2x 8-12 10-15 T:3010 P:30 after one arm /90 after both
7a one arm Scott DB curl 2x 6-8 10-12 T:3010 P:90-120after both arms
8a dual cable curl 2x 10-15 8-12 T:3010 P:90-120s
*standing in the middle of pulleys to hit the mid range position@kuba1000hotmail-co-uk-cielen
@jordan-peters
@corinne -
Push A rotation
Warmup
1a mid incline smith press 2x 6-10 10-12 T:4010 P:180+
2a high incline machine delt press 2x 6-10 10-15 T:3010 P:180+
* semi pronated grip bc it aligns better with my delts, hitting clavicular fibers as well
3a dips (weighted) 2x 6-10 10-15 T:3010 P:180+
4a seated sternal cable fly 2x 8-12 10-15 T:3010 P:90-120s
5a triceps cable cross press down 2x 8-10 10-15 T:3010 P:90-120s
6a one arm cable lat. raise 2x 8-12 10-15 T:3010 P:30-45 after one arm 75-90 after both
7a one arm ovh. ext. (positioned in scapular plane) 1x 8-12 T:3110 P:45 after one armAbs / stretch
@kuba1000hotmail-co-uk-cielen
@jimmytonk1
@jordan-peters -
Yesterday watched the video where you did legs in Cheltenham (I think – when your rib popped) on a leg press you didn’t use before… You said something now I have to be smart with it, stay in higher rep ranges for start “to learn” the machine and then push the weight with adding band – that’s going to be MF hard
It reminded me immediately of how you got injured recently… Desire overtook you
Quad is holding? -
Rest day – progress photos
150mg Test E/week
@kuba1000hotmail-co-uk-cielen
@jordan-peters
@corinne -
Corinne, your work ethic is a real motivation.. I’m always truly impressed with it
I can honestly say that I use u as an example for the girls I’m helping with training so they can see what is focus,intensity and where they can take their sets for real progress ? -
Ok don’t do it ?
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Instagram- kuba_cielen | http://www.trainedbyjpclothing.com – The most anabolic clothing ever! | www.trainedbyjp-nutrition.com – highest quality supplements on the market.
Sometimes the simplest answer is the best ?
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Here I would open up with adductor followed by leg ext tbh
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Instagram- kuba_cielen | http://www.trainedbyjpclothing.com – The most anabolic clothing ever! | www.trainedbyjp-nutrition.com – highest quality supplements on the market.
Tried it.. It takes away from my compound work
1 set of 8-15 maybe? -
Legs B rotation
Warmup and little bit mobility work
1a seated leg curl 2x 8-12 10-15 T:3010 P :120s
2a banded horizontal leg press 2x 6-10 10-15 T:3110 P:180+
3a heel elevated Smith squat 2x 12-15 8-10 T:3010 P:180+
4a leg ext. 2x 8-12 10-15 T:3010 P:120s
5a glute bridge (Smith) 2x 8-12 10-15 T:3011 P:120s
6a DB leg curl 1x 8-15 T:4010
7a Adductor 2x 10-15 8-10 T:3010 P :90-120s
8a calves 2x 8-12 T:2110 P:90-120s
@kuba1000hotmail-co-uk-cielen
@jordan-peters
@jimmytonk1
@giantjohal