[Jordan Peters]

Pat that was a new move for me, and I did like it but I think the band tension was maybe a bit high , as focusing on just contracting the triceps and keeping everything else out , made it near imposs haha. But v exciting prospect of the growth potential when get strong on a move like that 🙂

I just filmed 2 vids for u guys that will go up today 🙂 , my thoughts on bro splits and when not to log book 🙂

Filming Friday and Monday for training sessions. So back to usual with the content flying at u guys 🙂

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]

Any machine row single armed and ensuring ur elbow stays close to the body and ur picturing shortening ur lat effectively ,
You will train the lat in much the same way.

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]

As a natty athlete, ensuring you go into the session with Gd energy is important , so make sure to have a decent pre wo meal.

Taking in upto 100 of those 300’post workout would be perfectly fine

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]

Agree with Jay that need to work out what feels the best.

Let’s say you take in 400 carb per day on a training day

It may look

75 pre
75 intra
150 post
100 post post

As an example

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]

Keep persisting with the dumbell work and it will soon enough even out and ensure that all your exercise selection for upper body pressing is uni lateral

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 outline this in the beginners section videos

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]

Can you elaborate more on what you mean by low row? As I only refer to one exercise as that

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]

Feel this out , it will vary person to person , but back off by an amount that you know you can control the weight well and go to failure and then next session adjust the load based on that number

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]

Hey ed, if read back I have written lots out 🙂

….

No I won’t actively try to progress some of the lighter Iso work.
I will just shoot for perfect contractions and fill muscles up. Progressing the presses is key and ensuring I can do that without anything on my Elbows is important

…..

Legs today , excellent session

Prone hamstring curl , 3 sets 6-10 reps
Reverse band hack, 9 reps , 5 reps
Reverse band leg press 12 reps, 6 reps , 15 reps
Lunges 12 reps , 8 reps
Leg extension 10 reps ,
10 reps
Leg lifts 2 X 20
Adductor machine 3 sets 8-10
Quad stretch
Seated ham curl 2 X 8-12
Hypers 15 reps, 10 reps
Abductor machine 2 sets 8-10
Seated calf raise 3 sets 10

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 likely wont ever do a 4 on 1 off, but my point was, the split has no rigidity , its totally autoregulated 🙂 , push vid is up, so check that out, can see some of the tweaks, my structure hasn’t changed as I feel that is the ultimate push day lay out

main compound move
high incline move
tricep compound move
chest iso
tricep iso
laterals
additional curls
abs

volume, rep ranges, exercise selection all person dependant. but that is my fav layout

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]

Pat it’s up now 🙂

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]

Pat, my push video drops today and it will explain my thoughts totally there my man 🙂 , Gd question! There is a balance to be had. I HATE totally flared elbows for the reason u stated – weak weak weak position, but yes, a little more chest target is wise. The vid will be helpful 🙂

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]

Currently an auto regulated push pull legs split that has extra stuff chucked all over the place , 2 on 1 off , in places 3 on 1
Off . If feel really Gd 4 on 1 off. So I’m rolling totally with my recovery how I feel, and how it adjusts as I put weight on again. As despite cals increasing my recovery drops somewhat as I get stronger and heavier

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]

Jesse email me buddy, trainedbyjp@hotmail.co.uk

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]

Jon it’s v limited client work I’m taking on atm as I have tons of guys and girls prepping and it takes up a fair bit of my time . After the season is done I should have some space 🙂

Ah I’m excited for a Tampa trip buddy I will be sure to post dates

So I was going to rest today butttt I felt Gd so push it was . Session filmed and up for you guys tmo; lots of commentary and talking points of execution 🙂

Low incline reverse band press, elbows flared, all on pecs : 200kg X 3 , 160kg 5 , 140kg X 6

High incline hammer press pause at bottom : 80kg X 5 , 50kg X 7

Banded narrow grip smith ( fuck me I had no lockout power at allllll by this point! ) 2.5 plates plus heavy bands X 3 ( totally fucked up the load ) 2 plates X 5 , 1+ 5 plates X 7 or 8 drop set to just half plate flexing triceps into the bands

Seated upright cable fly 1 X 7 , 1 X 8 , 1x 10 into a few partials in the lengthened part of the range

Flat lying dc style stretch 42.5kg X 50
Seconds

Cross body cable tricep push downs ( getting the muscle really short with perfect form, by this point of the session is near imposs for me , so if I can get better at these, my arms are going to explode! Goals!! For now I am totally awful at them 2 X 6-10 ( can’t remember reps, I don’t count them , I am too focused on perfect form and trying to squeeze the shit out of the triceps )

Lying cross body dumbell extension ( again at this point, just lifting with a tricep contraction ; I am VERY weak. I was clearly just throwing Dumbbells around before for tricep work and doing v little actually loading the muscle , so again huge priority here!

Tricep stretch : Corinnes helps me get into the stretch here , I’m too immobile on my own. Big bonus having someone help u, we never did that before so again this will really help with tricep progress ( I’m not even overly fussed about having bigger arms, it’s just a funny observation that I have zero isolation strength after pressing , when actually contracting muscles properly , I think a fair few ppl will highlight this issue also . Luckily because I am such a Gd presser / have focused on getting v strong in the press it’s built big arms .

Lying laterals and standing cable laterals . I had to stand up for one set just to really get the feel in my delt as I need wrist cuffs to do this properly : 4 sets of 8-12
Last set 3 partials

Single arm dumbell preacher curl: I mostly just work the mid range with curls ,u see I do usually just preacher variations, will keep with these as I get the best bang for my buck. 25kg X 10 , 27.5kg X 8 , 20kg X 14

Reverse cable curl 1 set 15

Ripe crunch 3x 8-12

Decent session, excited to see what steps forward can be made in the look over the next 12 weeks

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.