Jordan Peters
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Single arm lat row, so for lat activation keep elbow tight to body, do a single arm row on a machine
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Straight arm pullover on cables…. that one is pretty self explanatory really , use straight arms and do a pullover laying on a bench , on a cable stack
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Can squat on the smith instead of a hack
Scap pull, is a scapula retraction focus cable row , I like the rope for these
Z bar row, using the ez curl curl or z curl bar
Low row is a hammer strength piece of kit , if don’t have it, chest supported dumbell row is great
High row is also a hammer strength piece of kit , if don’t have it can do another back row move
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Weight is hovering around 276 , I have dropped off some water since dropping to a cruise which is cool, but my weight hasn’t dropped as I have been super sedentary this week. Antibiotics and trap infection have left me tired as hell. Felt crap today but got a back session In at ripped. I wanted to train with James H today but I just felt too shoddy which is a shame
Hammer strength upper back row 110kg/side x 11 , 90kg/ side x 15
Latpulldown stack x 7 , 2 off stack x 12
T bar row 185 x 7 , 205 x 5 , 145 x 10
Single arm hs row 80kg x 15 , 85 kg x 13
Deadstop smith row 3.5 plates / side x 10 , 4 plates / side x 7
Pullover machine 50kg /
Side x 13 , 40kg / side x 16
Bent over laterals 20kg x 13, 22.5kg x 10 , 25kg x 8
Shrugs 180kg x 20 , 200kg x 13
Toe press 5 plates x 16/12
Reverse cable curl 2 sets 8-12trainedbyjp@hotmail.co.uk |
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Totally agree with Nick, do what’s fun. If you try an upper lower split and hate it, then swap to push pull legs , as an example. Training body parts every 4 days or maybe 5 I think is advantageous, defo a step up from every 7 .
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Yup this would be awesome , it’s So
Nice having that weekend totally off, I used to do that for a long time and it helps recovery a lot . It feels like every week you are freshtrainedbyjp@hotmail.co.uk |
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I’d keep running this set up a gd 4-5 weeks longer before then dropping to a cruise or pct , looks v sensible what you are doing . I’d be sure to have tamoxifen or raloxifene in place to help with aromotisation
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I wouldn’t use that, price is too low
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Sustanon is fine .
The points dean mark are valid, but if that’s all I had , equally suspension would be fine. It’s just test. If your in a caloric deficit you will get lean 🙂
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I don’t think this will be of much benefit, the initial research looked gd, but more recent work has shown it to be not that beneficial
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Matt it depends how I feel. But il usually write a target that’s 2.5kg heavier at least and 1 rep more.
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Joe i myself don’t increase my volume , I focus on caloric output from neat. I myself , once I hit peak strength, can’t add volume – if I do , I will quickly drop strength. That’s the case in offseason, so in a caloric deficit that’s even worse.
With some of my clients I increase their volume, it’s as simple as add a few hard sets. Done
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Well observed Bryan, I don’t squat anymore. Which is annoying because I love them. But they do bugger all for my legs.
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You can train 2 on 1 off but it depends how long have been training. For that split it’s best to train every other day 🙂
Rest periods 3 mins for larger compound work, 2 mins for smaller muscles
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Trap is on the mend thanks, yup I put the video on IG. There would defo of been 190×5 there yday as those first 5 I can stay super powerful. But il shoot for 180x 10 next time round. If my strength holds…. it will likely die off a bit now as been a couple weeks into cruise, so the long esters will now be on there way out.
Paul I just write my session out before I go to train and write the lifts I want to hit before I train. So I sit there for an hour before training making sure I’m sipping water to be well hydrated, and write out th session so I’m mentally ready to hit what I want ( this will sound odd to some , but when ur upto big lifts session after session, this is important ! )
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