Jordan Peters
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ok so today went v well, I’m so close to all time pbs, this is kind if danger territory injury wise but also a chance to really lay down some new tissue and acquire more density, so I’m just reminding myself every rep to keep perfect control of the weight
hammer strength lat pull 90kg/side x 11
seated row no 15 x 9
hammer st lat pull 90kg/side x 8
rack pull mid shin 280kg x 5
90 seconds rest between each set, I was blowing hard by the time I got to rack pulls, so 5 reps there I’m super happy with.
stretchincline smith 95kg/side x 7
pec dec 240 x 14
incline smith 65kg/side x 10
pec dec 230 x 8
90 seconds rest between sets
stretchcybex shoulder press stack plus 10kg x 13
side lateral machine 27.5kg/side x 10
cybex spress stack x 10
side lateral machine 25kg x 8
90 seconds rest between sets
stretchleg press superset lying ham curl 20-30 reps, keeping reps totally continuous
1min rest
repeat above
1 min rest
toe press 30 reps
1 min rest
toe press 30 reps
1 min rest
leg raise ss rope crunch 30 reps each
stretchtrainedbyjp@hotmail.co.uk |
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hey gary, my site is down again it seems, so can email me direct at trainedbyjp@hotmail.co.uk
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282.5 this am.
heavy upper today, feeling good to hit some progressions 🙂
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it was gd, pretty different to a western approach, I will keep them in weekly , you get an idea if you watch tui na vids on youtube
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yup I just another approach to increase intensity, any rest pause style work I like. I don’t like the idea of 5 failure points. 3 imo is ideal – ala DC
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I use the following year round : beta alanine 3-5g , citrulline malate 6-10g, creatine 5g, cyclic dextrin ; amount varies based on caloric needs/goals , pepto pro ; 40g or so
additions ontop : genetic supps advantange ultra, caffeine free – when I need a boost
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http://www.trainedbyjp.com/services buddy
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hardest session yet, week 4 cruising, and week 4 of FT – recovery is being tested.
horriztonal hammer strength leg press 22okg x 12
seated leg curl 60kg x 12
same leg press 240x 9
seated leg curl 60kg x 10
same leg press 260kg x 7
adductor rest pause 130kg 17-9-4
leg extension – 40 kg/side – super slow eccentric x 12
occluded toe press 80kg / side 30-11-8all above with 2 mins rest between each set
stretch lots, spent 5 mins getting into everything, as quad was sore from the tear last mondaynarrow grip lat pull ss incline smith 20-30 reps
1 min rest
upper back row ss flat lying press 20-30 reps
stretch during my 1 min rest
behind neck smith ss ab machine
1 min rest
db laterals ss leg raises
1min rest
reverse pec dec ss rope crunch
stretch in my 1 min rest
occluded pushdowns and cable curls 4 sets , 40 seconds rest between each superset
stretch
dieI spent 25-30 mins warming up everything, its cold, and my quad is sore, delt is sore, tricep tendon sore. so got v v warm and ready to go. then did that session in an hour once I started. heart rate was SO high the whole time, it hit 165 after my second back and chest superset. lets watch my calipers drop again this week 🙂
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they are great if you can digest them well, I personally don’t get on well with quinoa or the like anymore, they are too heavy for me it seems
trainedbyjp@hotmail.co.uk |
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284 this am, calipers are all pretty gd, I use harpendens for these.
31st jan
285.25 ( 282.75 fri)
Left quad 5.3
Left ab 4
Left sub scap 10.6
Left lower back 8.9
Left tricep 3.7
Left pec 4.5
no dietary, cardio, drug changes
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I don’t like bench dips, I feel them to be incredibly stressful on my shoulders
I ensure the range of motion is full, but don’t lockout in the sense that you lose tension. you can lockout and actively squeeze your triceps
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hiit uses glycogen as fuel, so no , it wont make a difference
I feel fasted hiit to be most effective with a fat meal following it. using the approach of 20mins liss after the hiit
well if your in a caloric surplus ‘weight gain period’ , you cannot drop fat. so hiit is a conditioning tool yes.
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282.75 am weight, legs again today. MR session
I like to do my curls at the beginning as they get neglected at the end, specially if I end with and rdl muscle round
so today I will do
ez bar curl
single arm preacher curl
bicep stretch
leg press
seated leg press
lying ham curl
rdl
stretch
standing calf
seated calf
machine crunch🙂
lets hope my leg holds up, goal of the session is each MR to get my heart rate upto 160/165 ish. and progress the lift. not a hint of cardio needed yet if can train at that intensity 🙂
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284.25 am weight, weight drop following a training day, without any alterations to training day cals makes me v happy indeed, reflection that I worked really hard in that session yday 🙂
lower body muscle rounds tomorrow, which will be interesting as my leg is pretty sore, but il pic exercises to protect it.
I have deep tissue booked tomorrow evening called tui na, is an approach taken from Chinese medicine, so we shall see how that fares vs western approach to deep tissue.
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don’t use them on back exercises, but any pressing moves is fine, and any leg pressing moves is fine. they provide accommodating resistance, so you have to accelerate into the bands and produce a force greater then you normally would,throughout the full range of motion.
trainedbyjp@hotmail.co.uk |
tb-jp.com/collections/clothing - The most anabolic clothing ever! |
tb-jp.com/collections/nutrition - highest quality supplements on the market.