Jordan Peters
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Andrew, it depends on the individual and how quickly they process food, if you typically have been carb free upto that point, and you would be as have been fasting overnight , those carbs may cause reactive hypoglycemia going into a weight session due to insulin sensitivity being high. Normally oats will suffice due to their glycemic index and natural fats, but if you feel a drop still which some ppl do , add some nut butter
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Matt , Scott’s seminar is on hold atm
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Hey Matt, warns up vary depending on how I feel, now my lifts are starting to hit peak numbers I don’t have any pre set way , I just work up doing 3-5 reps Until I’m at my work set, I am happy doing 5reppers on sub max weights all the way up atm as this keeps me much safer and less inclined to get injured
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Pull day …
Bamded block pulls 4 x 6-10
Rack pulls rest paused high reps 15-8-4
Cable cross over latpull down 1×20 reps , 1 second peak swueeze
Undergrip ez bar row, rest oaused 8-4-2
Single arm hammer row 1×20
Reverse pec dec rest pause
Shrug rest pause
Bicep curl toe press superset
Hammer curl seated calf super set270.2 on wake today.
No calorie increase on the cards at all, I want my weight to drop back to 265 ideally, so pushing my lift progressions as hard as I can to force that recomp
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Most mauscular pwo today
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Push today, rejigged things on the fly based on how I felt, took me ages to get warm and had to be v careful pressing
Incline bb press feeder sets of 6-7 reps, working upto 140×7
Db shoulder press warmed upto 52.5kgs x 8
Reat paused banded narrow grip bench : 110kg with red minis ontop adding 30kg to lockout , 10-4-2 reps
Hammer strength shoulder press drop set
Overhead tricep extension high rep set
Pec dec, heavy set then triple drop set
Cable side laterals , heavy set them triple drop setSuperset cable front raise and rope upright row high reps
3 ab exercises muscle rounds. Started to fill out a bit now I have cranked things up a touch from cruising, so I have about 20 weeks to make as many improvements as I can before I start prep prperly , the pic is where I am at today at 270 pounds
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Adding to Corinne’s post. We have used a vast array of supplements at the workout perimeter, always combining a high molecular weight carb with a fast absorbing amino. I.e vitargo and Humapro, plasma by biotest, Karbolyn and bcaa. We are now using workout food and found this to be superb
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Great stuff
No any carbs are fine, bagels n jam, rice Krispy squares, pancakes and syrup and Cheerios have been my favs in the past
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A 3 way split is any split that devides the full body across 3 ways.
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Normally there isn’t a need for an additional set after a rest pause. I do however quite like 1 set on a diff exercises, that is high reps 15-25.
So for pull il do a back width rest pause then a diff move for width for one high rep set. Then repeat again for width. Atm I keep my strength work separate at the start of the session.
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Hey Matt, are you familiar with rest pauses? These go to failure three times, so I pick a weight I can lift initially for 8-12 reps normally, then I fail, take ten slow deep breaths then go again with the same load, fail and repeat again. Clustering three failure points like that is true HIT training.
The initial exercise is 3 or 4 worksets depending on my rep range. If 6 reps il do 3, if lower reps il do more sets.
My high rep sets are 1 set, these are always 20-30 reps.
So legs today:
Safety bar squat x 3 sets of 6-10
Seated leg press 1×20-30
Leg extension muscle round 6X4
Lying ham muscle round 6×4
Split squat 2 sets of 8-12
Abductor rest paused
Calfs 5 heavy straight sets
Barbell curl muscle round
Hammer curl muscle round
Supersets shrugs and reverse pec dec x 20 repstrainedbyjp@hotmail.co.uk |
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I’m still sitting around 270 pounds. Weight hasn’t moved much, just slowly recomping still as planned. Still no scope for food increase either, upping food would negate ability to drop fat, unless I pushed anabolics hard, which I’m not in the position to do, being 37/38 weeks out. So for now training as hard as I can is my only tool.
Pull yday
Eccentric deadlifts 4×3 at 300kg
Latpulldown 300 pound stack rest paused for 9-5-3
High pull high rep straigh set
Bent over row rest paused, fully bent over 140kg for 8-4-2
Machine row high rep set
Trap bar shrug rest pause
Rear delt cable rest pwised
Supersets concentration curl and calf raise x 20 reps
Superset machine curl and toe press x 20 repsThe sessions balance of volume and intensity is nice. Rest today and legs Tmo, adding bicep muscle rounds to end of legs still, and a trap
And rear delt 20 rep superset: that’s simply to add some energy expenditure without compramising the ability to progress lifts.trainedbyjp@hotmail.co.uk |
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Answers on my last phase of training , I went in at tier 3 basic and stayed there for 14 weeks, with a slight rest for a few days in between. I didn’t deload or back off to a cruise, just took five days of nothing and chilled.
Still no carbs for me on training days, my body still isn’t quote in the position to handle them.
Cardio is 30 mins cross trainer a day atm pre meal 1 , this was 3 hit / 4 Liss for a while but I changed this to all Liss once the full body work started to take its toll
No randomness to any sets, all moves pre selected and log booked, I progress everything when I train, if something can’t be progressed , it goes
For FT I played wth both ISO and compound for small muscles, no noticeable diff tbh.
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Ok catch up on where we are at
We are now done with FT for a bit, body needs a rest from full
Body work, and a phase of higher volume. Slightly less frequency , so for this phase will train legs/pull/push/restSessions have 15-16 work sets so average volume in total. The training I have written is a blend of Intensity techniques, it’s straight sets heavy, high rep, rest pause sets, drop sets and muscle rounds, in every session. So all methods of hypertrophy incorporated into one session
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He also totally exaggerated my client base too, I have no idea where he got 200 from, he asked me how many people I have helped over the year , and I said around 100 across a year. That’s v diff to 200 ongoing clients at the same time :/ lol , that aside he was a nice guy 🙂
Matt, I eat and sleep 😉 , that sounds cliche, but most people don’t nail every aspect of diet or sleep enough
Matt, check out Integrative bodybuilding for that
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