[Jordan Peters]

Lower body today was as follows :

Did 2 sets of biceps first

Muscle rounded db preacher curl , so 4 reps on one arm onto the other without a rest 6 times , used 20kg but that was too light as set 6 gor 7 reps. Great pump though . 22.5 next time

I then wrapped up my arms and did occluded barbell curls for muscle rounds again 6 x 4 , ten seconds rest , by the sixth set the pump was insane. Only needed to use 25kg haha. So was v joint friendly

Biceps done without using barely any load , so I’m happy as I need that break atm

Legs ….

Hack squat continuos reps no locking out 6 x 4 with ten seconds rest – 60kg / side ( this was HARD) …. Goal of 70kg aside ASAP

Leg press : 6x 4 130kg/ side , too light got 7 reps last set , next time will do 145kg/ side next time. Goal of 180kg/side ASAP

Lying ham curl : 6 x 4 , last
Time I only got 1 rep last set so over cooked the weight , this time hit all 6 x 4 – v happy , will go up in weight next time I have a crack again at this.

I wanted to do sldl here but my lower back was shot from hacks , V V annoying as the sldl is a killer.

Instead I did 6 x 4 seated ham and 6×4 single leg press. I still wasn’t as fucked after as I would of been if done sldl. 🙁

Leg lifts 6 x 4 on 15kg , really getting gd at this now. I leg lift 3 times a week. Pulling with lower abs and upper quads / hips. I expect this to show on my physique in 6 more months when diet down again.

Standing calf : 6 x 4 holding the stretch position for 10 seconds between each set. Burnnnm

So all in all v happy. Food amounts today feel right , even though I could eat double , I am running with these calories and just filling up on veg. Literally my plate right now looks like a forest , but needs must
To not get fat here. This is the issue when in the past you have been able to eat 8000/9000 cals, post show 4600 cals is like its nothing to me , but my plates of forest veg will do the job am sure 🙂

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.

[Jordan Peters]

Make sure u have some coconut oil at brekki . That should help always 🙂

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.

[Jordan Peters]

Mike, I am exactly the same I can’t decide , some days I think I’m a bit sluggish off these carbs as I walk in the gym , and then other days I feel spot on and think yup carbs feel gd. I defo like pro fat breakfast , I always have done and I feel great off that . I add fats to my pre wo meal just to slow it a touch so there isn’t a huge serotonin dump , this works well Imo. So run with that , fats and carbs – win 🙂

Jack , I ran my own training for sure I can’t hand that over , I know what works for me 🙂
Pushing up to 300 , hmmm , it wasn’t my call. My initial email was something kinda like ” I am currently 270 , lean , been cruising for 5 months , maybe we could push to 275 and be even leaner when I re up doses so start prep in a really cool place ” , then we agreed that a push to 300 would be cool , however after 280 it was all fat gains. I added I’d say ten pounds of tissue, then all fat after that . We weren’t to know that would happen. 270-280 was awesome so we kept pushing . If we had known we would of then pulled back to 275 or maybe even 270 and been a really lean 270. But hindsight is an easy thing . Milos is amazing , v smart , caring , lovely guy and took a lot of time to teach me some things mentally and physically , the process was so hard I can’t even tell you what I went through going 270 up to 300
Down to 245 for the stage. Hardest 6 months I have ever been through and now I am exhausted from it , I haven’t ever truly burnt myself out before but now I am totally trashed. I am clawing on in there for Corinnes sake atm. What was frustrating is I’m not even sure I kept All the tissue I added , when you have to work that hard in a prep to pull 55 pounds , muscle comes with it sadly. So that’s why my plan this year is to put into place what I wanted to do. V lean 270/275 as a start point, take my time building my calories , pull them back as soon as hunger dips , and push them back up again once I feel hunger kick back in again.

So food for today’s lower body session will be :

Training day
60p 35f
60p 60c 12f
Pre wo advantage ultra and load up from genetic supps
Intra wo 60p 75c from pepto pro and hydra carb from genetic
Pwo meal 60p 125c
60p 60c
60p 30f
Pre bed 60p 30f
During night 60p 30f

So a few tweaks on the original, this amount will feel about Right I’m sure then we will see how recovery and body composition goes.
I’m staying on cycle 4 more weeks ( I like to stay on 6 weeks post show just to get body in a stable place , then I will taper my doses down over 2-3 weeks then cruise for however long I fancy / health dictates , no fixed number on the cruise. During that phase il have to pull food back a touch am sure so don’t get fat , less drugs mean can handle less food.

I’m keen to see what blood work will be like as the last 6 months have been protocols I haven’t done before , and won’t do again! Remember you cannot make progress of your not healthy

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.

[Jordan Peters]

Recovery and appetite much better today , ran 30g carbs with meals 2/3/4 in the rest day diet posted above . Just needed a few it seems to keep me a bit more stable. Will adjust these meals now to 50c / 8f as that’s a better balance , the other meals will stay as 60p/30f

Legs Tmo 🙂

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.

[Jordan Peters]

I advise genetic supplements elite sleep and n gaba 30
Mind before your casein

My night time routine is :
30 mins before bed 3 tabs elite sleep 2 tabs n gaba

Then hair before I sleep 60g casein from genetic supplements with almond butter

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.

[Jordan Peters]

Still stretch for sure but becarwdul it isn’t causing tendon irritation , to rid of tendon issues it needs to be totally irritation free

Blue woody bands from pullum sports. And yup il film some occlusion muscle rounds and full occlusion work with wraps on

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.

[Jordan Peters]

Morning guys , appetite for me is still ridiculous , body keeps waking in the night from dips in blood sugar , last night woke up starving so went for my usual whey paste that was in the fridge but this time added 30g fat from almond butter , I was just too damn hungry this time not to, the epoc from the session yday did a job on me for sure 🙂

so that 30g of fat will
Now stay in that night time meal. It’s an easy meal for me to pull out when I do max out my appetite to see myself get hungry again. But I don’t see that happening for a
While 🙂 , ydays additions to food were 25g carbs intra and 50g carbs pwo.

So I totalled 4600 cals yday I think. Today I’m resting and its 3600 cals. I’m hoping I can find some totals my body feels happy on soon lol , for now all it wants to do is eat HA

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.

[Jordan Peters]

Nick I love the set up and I too am back to upper lower work and some full body work now too, ( similar
To FT but not quite ) . Run with that as it is and really hammer the hell out of those strength gains

Simon, the 10 percent rule will still see you expend energy In a session. If you work as hard as you can in a session that’s all you can do, then from there adjust calories and fat burners and cardio to see yourself remaining in a caloric deficit to see fat loss carry on and not stall.

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.

[Jordan Peters]

In this instance ” nobody cares , work harder ” can be put aside buddy

Upgrade your tiger balm to kwang long oil off amazon. And get some single ply elbow sleeves off strength shop. The video we filmed yday for the site shows this exactly as I too have a tricep tendon issue atm.

So how to work around it: pre fatigue on the pec dec, I advise muscle rounds on this , but do them occluded. This is v smart and allows you to fail without stressing the injury .
So I want you to perform 6 sets of 4 reps 10 seconds rest between sets. typically this would be with a weight you do for 15 reps. Then you can normally hit the 24 rep total. This time however due to your injury I want you to use an even lighter weight , so I want you to hold the stretch for 10secondw between each set of 4 reps. So go light as by set 4/5 your pecs will be on fire. This allows you to fail without stressing your injured pec or your elbow tendon.
Now we can get on a machine to press
You can likely just do straight sets now of 12-15 , because your pecs are ruined it shouldn’t hurt the elbow as you will now use a v light load. Here I would do a conventional muscle round , pick a weight you can do for 15 reps and do 6x 4 – 10 seconds rest between sets. You have now hit the pec twice and taken it to failure but used lighter loads so it should be ok.
Tricep work, I would do this actually occluded . I mention this in my blog and il video it again Monday . As I have to do this at present to rid of my tricep tendon pain that’s crept up on me

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.

[Jordan Peters]

Yes, you cannot pin down formulas as everyone is so totally different . This always confuses me when people use formulas. When I take on a client normally I can tell what to give them food wise just looking at them, and then after 2/3 days I will know how to adjust it so it’s perfect for them. This has come about through experience. Learn your body and see how it responds 🙂

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.

[Jordan Peters]

I like how you have done it v much. What I would suggest is stick to 3 work sets and go for the 10 percent approach . So set one shoot for your heaviest , then lower the load 10 percent or so. And then shoot to match reps or beat reps in set 2 you got in set 1 , then lower weight a further 10 percent from set 2 to 3 and shoot to match reps or beat them for what you got in set 3

Eg
100kg bench for 10
Then 90kh bench for at least ten but the for 11
Then 81kg bench for at least 11 ( if u got 11 in set 2 )

U may need to adjust by 12.5 percent or 15 percent if you as a person doesn’t hold strength well set to set

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.

[Jordan Peters]

Gd morning guys n girls. So yday I was absolutely hammered from Monday’s training , so last night put in a big hit of carbs before bed to try to give me a gd sleep and re stock me ready for today , so 150g carbs from oats and jam, which I ate in all of 3 mins and 5 mins later I was asleep. ( this was at 8.15 lol) . So I know I’m running on empty now but Corinne is up this weekend onstage then I can rest for a week before we head out to Tampa to see Dr Stevenson again for a catch up and some gd learning chucked in there too, no one has ever taught me as much as Scott and still he carries on teaching me even though we just chat most days as friends he can’t help chuck in the knowledge bombs as that’s the kind of person he is- amazing to be around for sure .Corinne looks decent , so should be a gd showing , she is a bit skinny up top for my liking ( I like muscle lol) and needs to work on that her legs are immense and dense still, but she is in some v cool condition which will show on Sunday , she has detail I haven’t seen before. its just a hard balance as getting in really quality condition costs muscle and as this now has been a long diet for her she is possibly tapping into muscle. We shall see how it looks Sunday.

So today I have upped my food a little , I can feel I’m under eating already. So today just running a bit more then Monday so I can recover better. Il write that up later with the session.

Also Dan I forgot to answer , absolutely no fucking way am I going up there, I haven’t weighed in for a week or so but I look like I’m around 20 pounds up from lowest weight, tons of water and glycogen and some fat gone back on. Max il go is mid 270s , so I only have to pull 30 pounds for the prep. Tbh 270 would be fine but it depends if my body wants to grow so I won’t put a number on it, but I’m only doing 25-30 pounds of fat/water off from the stage . Last prep was 55 pounds !! 300-245 , holy shit I am never doing that again. I don’t mind being 300 if I’m 270 onstage lol. But for now I’m a 240/245 pound bb ( I figure I still had 5-6 pounds to come off to be nasty last time )

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.

[Jordan Peters]

Protein is a little low imo, crank that up to 260/270g a day buddy.

Fats look gd and can push them to maybe 100g but I wouldn’t see a need to go over that.

Carbs leave as is while u push the protein and fats up this time and then see how u go for the next 2-3 weeks then re evaluate again.

Make sure your fats are gd sources , almond butter , avocado, whole organic eggs, grass fed beef, wild salmon, coconut oil.

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.

[Jordan Peters]

You don’t need otc fat burners imo , caffeine is fine

Pepto pro is a better choice across the workout , genetic supplements is best for this
Carbs intra wo depends on your carb allowance for the day, if it’s low , eat
Your carbs. If it’s over 200/250g then you can use a little intra , maybe 30g

I would look to be growing as lean as you possibly can for your body, this is diff for everyone , but visible abs is always a goal imo

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.

[Jordan Peters]

Ok after many offseason , many meals force feeding and just finishing an offseason and Prep that saw me force feed worse then ever here is my take

If you can’t do largely whole meals, your body won’t utilise the food as your just overwhelming it with calories. Now I do push this limit and it’s not to say the moment you can’t eat you back off, you want to stay in this uncomfy place with food for a gd few weeks. Here use digestive enzymes with every meal, berberinne and ala with every carb meal. Once then you simply can’t eat any more , it’s time to run a 4-6 week back off phase where you reduce calories initially by 10-15 percent for 2 weeks and see how much you drop. Then reduce by w further 10 percent for a couple weeks then one more reduction again of 5 percent.

So 4000 cals normal diet and hunger dies on you and need liquid meals

Week 1 and 2 3600
Week 3 and 4 3240 hunger should be back here so then shoot for all solid meals
Week 5 and 6 3078 now you will be hungry so add veggies to all solid meals

Then start to creep ur food back up, see if over 4-6 weeks can get it back to maybe 4000 cals with all
Solid food and feeling hungry and utilising the food well. Then from here u can push to 4200/4400 for8-9 weeks before maybe needing only a 3-4 week back off phase before rebuilding

This approach will keep you healthy , hungry, training well, will ensure you stay lean and insulin sensitivity stays high

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.