[Ivo Jelev]

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<font style=”vertical-align: inherit;”><font style=”vertical-align: inherit;”><font style=”vertical-align: inherit;”><font style=”vertical-align: inherit;”>Thanks </font></font></font></font>

[Ivo Jelev]

Hi. If you want more triceps, so go with it ex for triceps early in the session. Ex: my chest is my strongest muscle group. My arms are weakest. So I decide to remove my chest exercise with that for triceps. Ex: bench pres-close grip bench. Dips-close grip dips. And start with that. Next on isolation start again with triceps. Hope this help.

[Ivo Jelev]

You can do upper lower 3 times per week. Ex. start with upper, lower, upper. Next week you go with lower and go on. You hit every muscle once a 5 days.

[Ivo Jelev]

Weeeellllll then, I’ve been a bit cack at updating my log for the last fortnight. Just had two weeks off work so you’d think I’d have more time, but definitely wasn’t the case. Will post a proper update over the next couple of days, but for now yesterday’s lower session as follows:
Seated ham curl: 66.5kg x 8, 60.25kg x 15
Cable adductor, single leg : 10plates x 15, 9plates x 20
Safety bar squat: 132.5kg x 15, 142.5kg x 9
Horizontal leg press: 250kg x 14, 250kg x 13
Leg extension: 85kg x 17
Glute bridge: 150kg x 11, 150kg x 10
Glute ham raise on floor: BW x 19
Single standing leg curl: 9plates x 15
Hanging leg raise: 6kg x 17, BW x 27
Standing calve raise: 3 sets
Single arm dB curl: 2 sets
Overall, a fab session. Safety bar feels exactly on the money and my body has finally found the groove after a year or so. A little stance adjustment, execution tweak, flexibility work and mindset have contributed. Should be 140kg for 15 soon which I would be over the moon with.
Horizontal leg press is a son of a gun that’s for sure. That bottom position where you start and the strength curve is absurd. Since moving the seat forward a touch, made a massive impact in getting that first rep. Example- last week started with 250kg for 17, so whacked on 20kg for the next set for the 6-8 range. Couldn’t even get it off the starting blocks, hmmm.
Big ol upper session this morning. My least favourite of the upper sessions so need to give my mind a kick up the ass to get into it. Fine when I’m in there, just the lead up and anticipation isn’t sky high like the others. In any case, let’s get it done.
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Instagram: samking104

Hi Sam. How many days at week you train? And what’s your rotation on training and rest days? I do upper lower 1 on 1 off, but I’m thinking of leaving the weekend completely rested due to obligations And I’m also thinking of changing the gym, but the new gym is closed on Sundays. I will try 2 on 1 off, 2on 2off and let’s see what happens.  Greetings. [/quote]

@ivo-jelev  thanks for stopping by. So, my training setup and days haven’t changed so still Mon, Tues, Thur and Sat so 2 on, 1 off, 1 on, 1 off, 1 on and 1 off. Very nice set up and works well in terms of both recovery and around my current life.

As for yourself, try it out and see if that works for you. Personally, two days off in a row may feel a bit too much so I’d look to have slightly more carbs on the Sunday night to fuel the first two days. You’d then need to make sure exercises are spaced out. Example would be a deadlift movement – would you do it upper or lower? If you did it upper, legs would suffer or not be recovered depending on how your days are laid out. If you choose lower, then your back musculature is being pounded again. Same goes for other lower back loading movements.

It is definitely possible, just need to really consider how to set things out. Hope that all makes sense bud

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Instagram: samking104

[/quote]
Hello Sam. Thanks for the reply. It makes sense to eat a little more carbs on Sunday to be more charged in training on Monday. For lower back loading, I do RDL on one leg workout and the other I do weighted hyperextension. I don’t think I will have a problem with my back training. In the training for the Upper body I do not have lower back training. Greetings.

[Ivo Jelev]

Weeeellllll then, I’ve been a bit cack at updating my log for the last fortnight. Just had two weeks off work so you’d think I’d have more time, but definitely wasn’t the case. Will post a proper update over the next couple of days, but for now yesterday’s lower session as follows:

Seated ham curl: 66.5kg x 8, 60.25kg x 15

Cable adductor, single leg : 10plates x 15, 9plates x 20

Safety bar squat: 132.5kg x 15, 142.5kg x 9

Horizontal leg press: 250kg x 14, 250kg x 13

Leg extension: 85kg x 17

Glute bridge: 150kg x 11, 150kg x 10

Glute ham raise on floor: BW x 19

Single standing leg curl: 9plates x 15

Hanging leg raise: 6kg x 17, BW x 27

Standing calve raise: 3 sets

Single arm dB curl: 2 sets

Overall, a fab session. Safety bar feels exactly on the money and my body has finally found the groove after a year or so. A little stance adjustment, execution tweak, flexibility work and mindset have contributed. Should be 140kg for 15 soon which I would be over the moon with.

Horizontal leg press is a son of a gun that’s for sure. That bottom position where you start and the strength curve is absurd. Since moving the seat forward a touch, made a massive impact in getting that first rep. Example- last week started with 250kg for 17, so whacked on 20kg for the next set for the 6-8 range. Couldn’t even get it off the starting blocks, hmmm.

Big ol upper session this morning. My least favourite of the upper sessions so need to give my mind a kick up the ass to get into it. Fine when I’m in there, just the lead up and anticipation isn’t sky high like the others. In any case, let’s get it done.

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Instagram: samking104

Hi Sam. How many days at week you train? And what’s your rotation on training and rest days? I do upper lower 1 on 1 off, but I’m thinking of leaving the weekend completely rested due to obligations And I’m also thinking of changing the gym, but the new gym is closed on Sundays. I will try 2 on 1 off, 2on 2off and let’s see what happens. Greetings.

[Ivo Jelev]

Definitely a very good way to target hamstrings I see no reason why you shouldn’t put it in your program go for it ?

Thanks Kevin. BTW I do it from a few workouts, but I just wanted an opinion.

[Ivo Jelev]

I do, barbel chest support row on bench one workout. On the other chest supported machine. If you have the opportunity, try barbell row on a bench

[Ivo Jelev]

Sore adductors, hams, quads, lats and glutes. Hmmmm this session was going to be fun. Upper session went down as follows:

Pull-up: 50kg x 4, 32.5kg x 11.5

3 inch deficit deadlift: 162.5kg x 11, 182.5kg x 6

One arm hammer row: 76.25kg x 9, 67.5kg x 13

Lat pulldown: 13plates x 19

Flat dB press: 50kg x 9, 45kg x 9

Weighted Dip: 60kg x 2, 40kg x 8, 30kg x 11

DB flye: 26kg x 16

Single arm machine side raise: 7 plates x 22, 9 plates x 15

Single arm pressdown: 6plates x 18

Rear delt cable raise: 4 plates x 21

Cable crunch: 2 sets

1 x ab circuit

Very happy with the session. Lats felt like they were going to tear from their insertion points, lovely stuff. Decided I wanted to test my pull-up and dip strength so loaded it up, just to test the waters. Hoping those are working sets by the end of the year, just a sneak preview of things to come.

Absolutely battered though for the rest of the day. Just wanted to have a nap, but already had plans. Shopping trip and a new wardrobe. Actually bought some jeans. Haven’t worn them in a couple of years as they were always too tight, however seems I always bought the wrong type. Stretch is the one! Still, had to buy a bigger waist size to fit round the legs and bootay. Overall, lovely day with the missus.

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Instagram: samking104

HI Sam. How long does it take you to finish the session

[Ivo Jelev]

Right then, deload week all done and dusted. Ready to attack the next block after 12 weeks worth of training. In my final week I managed to crick my neck. Mixture of sleeping funny and slipping on a bench when adjusting my position ? I was looking at resting a week or two later but this slotted in perfectly. Raised it with Corinne and she agreed. Ran the rest diet all week and just rested.

Now I find active deloads difficult and holding back just isn’t in me. Feels like a waste and inevitably I find I overreach anyway. Perhaps in the future I’ll try slashing volume but I do find a mental/physical break beneficial. It’s weird as I get tired near the end of the rest week and if I get ill, usually happens during rest. In theory, if I never rested I’d be fine but we all know the body finds a way to force you to rest. Usually too late by then and what a week of lower intensity/time off could fix could take 2 or more weeks. Noticed how I didn’t use the overtraining term. Used to always be the buzz word ‘only 3 sessions a week, 60 mins max, post workout shake immediately etc.’ Funny how things have changed. Probably laugh at what we do in the next 20 years.

Anywho, check in went well. Composition still improving and weight down slightly, so sitting at 85.2kg. No changes this week and we’re both happy. First session back yesterday as follows:

Cable adductor: 7 plates x 20

Seated ham curl: 63.75kg x 9, 58.75kg x 15

Leg press: 445kg x 12, 475kg x 7

Hack squat, reverse band: 130kg x 10, 120kg x 14

Barbell RDL: 160kg x 10, 140kg x 12

Lying dB curl: 40kg x 18

Single leg leg press: 150kg x 20

Back supported leg raise: 6kg x 26, 6kg x 22

Seated calve raise: 3 sets

DB preacher: 2 sets

After a week off I expected lifts to regress or at best, hold. Everything increased so very happy. So yeah, I’ve become a reverse bander on the hack squat. Yup, I’m one of them now. However, the amount of times I’ve bitched about the strength curve on this behemoth frustrated me to no end. I’m very conscious not to bounce and am pausing briefly at the bottom before pressing up. The movement feels so smooth from start to finish and I can just focus on my quads, not the fear of ‘will the machine catch on the next rep and I bottom out’. I’m sure that fear will return as I increase load over time. Today’s feedback- quads, hams, glutes , calves and back ache so everything except biceps. They never ache, just one of those.

Anywho, enough ramblings for today as time for sleep. Deficit deads in the morning ?

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Instagram: samking104

Thank you for the reply. I am currently alternating pull and push exercise and currently working well. As said, after the pull movement push movement feels much better. After a while I may start like you, first push exercises on one workout and pull on the other. Greetings

[Ivo Jelev]

Hello Sam. I have a question. Why change the order of exercises for upper workout? Before, you alternated between pushing and pulling an exercise, and now you start one workout with a push and the other with a pull. Is this to focus on certain muscle groups? Greetings.

[Ivo Jelev]

The repetitions for compound movements are the same. 1 top set 5-9 and 1 back off set 10-12 or 12-15. The break between sets should be longer. About 3 4 minutes. Because you work with great intensity and you have to recover for the next set. For isolating exercises, you can keep the repetitions larger for all sets. Example chest Flys 2 sets of 12 reps but not required. You can also apply 1 set of 12-15 and next set Wil increase the weight and to 8-10.

[Ivo Jelev]

You can try, 1 on 1 off. And you have 1+ day to recovery. Or like above mentioned 3 rotation.

[Ivo Jelev]

Thank you for the reply. I do not apply this method of training. I just wondered what your opinion was. In my opinion, it is too complicated to implement and it is not known whether it will have any effect. The whole concept of this method is that once we go back to any of these stimuli, we will have better progress. For now, I remain skeptical. And complicating things too much does not lead to better results. Greetings.

[Ivo Jelev]

I do RDL on leg day and feel great. If you have RDL on our pull session, don’t do lower back exercise on legs day. For thiknes movement, chest support row. This is my opinion.

[Ivo Jelev]

Thank you to reply. Keep with cuting. Greetings