Jordan Peters
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Legs today was V Gd
Lying prone ham curl 3 sets 5-10 reps
Leg extension 2 sets 8-12 reps
Banded hacks 2 sets 8-12 reps
Banded leg press 3 sets 5-12 reps
Lunges 2 sets 8-12 reps
Leg lifts 1 X 30 reps
Adductor machine 2 X 10 reps
Seated ham curl 1 triple drop set
Banded kneeling squat for glutes 2 sets 8-12
Abductor machine 2 sets 8-12trainedbyjp@hotmail.co.uk |
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Yup my leg day today
118c / 55p/ 23 f – oats /almond butter / whey/ berries
98c/ 48p / 4f rice / fish / veggies / bagel
93c/63p/13f oats , whey10iu insulin pre
Peri wo 85p / 160c
Pwo 100c from cereal plus 40p whey
106c fish / rice / veggies106c / 49p / 4f – chicken / rice / veggies / bagel
Before bed : 200g fillet, 300g green YOG , almond butter
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I’m sure big J will post up the macros 🙂 , we went in hard with the food 🙂
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Mort, the start of a cycle your body responds to Anythjng , as time passes you likely need more drugs or doses to keep getting gains , so always makes sense to hold something back , unless u have scope for more food then don’t add any more anabolics at all and just use food
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Luke I didn’t take it v slow this time , Corinne didn’t out the back of her show , and I haven’t done that with James either. It v much depends where your at with your development , your set point in regards to caloric intake , how hard you can train. Tons of variables here
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271.4 again still.
Weight should hold here today again on rest day cals. Meant to be leg day but I’m judging at PCA Birmingham so just about to head over there 🙂 , so anyone there come say hi please.
So I think there will be a ton of content dropping tonight / tmo on here and them I’m filming again Friday with Rebecca.
I’m running this week day on day off until Friday just so it fits how it needs to with no overlap from sessions as I’m a bit off sync with the extra rest today.
Id say it’s taken me until now to recover from the 19 week diet .
So 5 weeks to feel normal again in terms
Of mood, energy , my body feeling settled.So hungry to keep making improvements !
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This won’t impact unless u weigh a LOT! Like 350 pounds 🙂
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Anytime you can fit it , but ideally as far from training as poss
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Dog walks are fine 🙂 , just don’t do anything that could impact on recovery. We want training to be at the max volume you can recover from, and any additional work tips you over the edge
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Again totally agree with the above 🙂
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Agreed , drop it all Imo. Only needs fm stay if you get v heavy and need to improve your actual fitness .
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No worries Jesse , a tidy up phase and then lots of hard work on the up again will see your set point change in terms of your caloric needs I’m sure 🙂
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271.4 , I foresee these cals getting me upto 275 ish by next weekend and then we will need to increase if want to push on up.
Push today was good , we filmed this also and will be up for you guys ASAP. Along with a video on mini cuts and protein requirements
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Jesse, the idea of metabolic damage is an interesting one and it isn’t something that’s supported in the literature as being a long term thing . Sure we have a decline in metabolic rate when we diet , but this is often related a lot to a decreases in body weight resulting in a decrease in energy expenditure therefore bmr decreases. This is immediately fixed once u regain weight . Equally the decline in leptin and hormonal issues are normalised once you are back to normal weight .
SO if you can’t handle many calories this is always relative to your energy expenditure , I would look at your neat levels, your daily steps and your volume / effort in sessions. And look to increase all of those thingsI do always advise a mini cut if body fat is too high to keep gaining muscle effectively , regardless of your caloric intake
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Rotties, frequency is same , if Anythjng a day sooner . But yup that volume may drop, we shall see.
Depends how body parts look. I can see already triceps improving , from v direct accurate work. Chest actually feels a little flat so I may pull that volume back a touch , and see if this impacts on it. Lift progressions will still be a Gd feedback tool on the pressestrainedbyjp@hotmail.co.uk |
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