[Jordan Peters]

I solely use bbw for cyclic dextrin, everything else I use is genetic supplements. I buy totally on quality never price , you pay for what you get with supplements, if you buy cheap, it will reflect in results

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[Jordan Peters]

heya,

ok I would really make the most of laterals. so seated to start incredibly strict, for 3-4 sets of 15-20 reps. from here then a wide grip upright row 2-3 sets, 15 reps. then single arm cable laterals 2-3 sets of 15 reps, and then finish with presses, but these I will leave to you 🙂 , then stretch like crazy, google dc stretches, and use the delt stretch, 90 seconds on each.

heather pearson from UP London, is V gd

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[Jordan Peters]

coffee has shown to burn fat. caffeine doesn’t have an impact on fat loss, if so v marginal, possibly indirectly through raising neat levels by increasing focus/mood. it wont increase metabolic rate by anything that warrants noting.

whole milk has the same amount of carbs as semi skimmed or skimmed. so have whatever fits best in your energy balance/caloric allowance based on your goals

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[Jordan Peters]

also no pre wo for me as of yet, atm I just have a weak coffee pre wo, likely 100mg caffeine tops, nothing to see any kind of boost.

when I start to get tired/need more focus il add genetic supps pre wo in, initially caffeine free version and utilise the alpha gpc and l tyrosine, then after add caff on top.

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[Jordan Peters]

upper muscle rounds today, with my client mark.

seated row number 15 6×4
chins bw 5×4 , then last set on assisted chin
dual bent over dumbbell row 45kg 5×4 , last set 3 reps
single arm dumbbell row , 50kg 6×4 ( this was so damn hard working back and forth without a rest , so essentially 12 sets, that really got me, I put ones like this at the end, as they kill you, so then I can die whilst stretching, until I’m ready to do chest work)

flat bb press 140kg 4×4 , 2 in the fith set, drop to 80kg x 4
single arm seated press 25kg/side 6×4
flat fly 22.5kg 5×4, 6 on the last set
stretch

standing bb rack press ( slide the bb up the rack) 70kg 6×4
seated laterals 17.5kg 5×4 6 on the last
bent over rear delts on the side lateral machine 10kg/side 6×4
stretch

single arm db oheads 15kg 5×4, 10 on the last, wayundercooked the weight
stretch

ab push machine 150, 5×4, 1 on the last

rest tmo, back at it Monday. il post my calipers and changes if any, up tomorrow

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[Jordan Peters]

264, hit the target I wanted for the week without a dietary change and tbh I think I can go again next week without one, the run of progressions in training and looking to keep moving faster and training harder , is creating a huge caloric output. I haven’t ever done full body workouts as hard as this, and can attest the fat burning potential is pretty crazy. its taking a lot of mental focus to ensure every session is where it needs to be, but I’m making it happen still.

I made a fb post the other day that covered my thoughts on really ensuring your training is V V hard, I simply don’t see unless you have ridiculous amounts of muscle why you need things like arm days and shoulder days as the energy output in them is a joke ( remember pros are pros for a reason, they will be pros training however they want, they are the genetic elite, so following what pros do, makes no sense, unless of course you are also the genetic elite and can look great doing just arm days that burn no cals) , and then if you do hammer your body with volume in an arm session to create an energy output, you then cant train that body part with any frequency to make the most of protein synthesis in the muscle returning to baseline in 24 hours plus you likely then write off your pressing ability from all the super beneficial tricep pushdowns that have been done LOL.
I have always favoured upper lower splits and push pull leg splits for this reason, but what I haven’t done previously is pushed the volume a little higher for each body part to ensure total session volume is high enough to bring about a really really hard session. so previously lets say I would do 4 sets for back in an upper lower split, now il push that to 7 or 8. same for chest , delts, tris. you need to vary the rep ranges and intensity approaches to each exercise so as to not over reach neurally by just going heavy heavy heavy, all the time. you need to push the volume to a point that the total work in a session is the limit you can handle before you cant recover efficiently to string together 3-5 weeks of training. if you burn out in 2, that’s not ideal, but If you can get 3 weeks of horrible work in then need to deload for a week, that to me is acceptable. just imagine how hard you would have to train ,to over reach in 3 weeks, those sessions would be so fucked up and nasty, but then think of how that would change your body. this is how you need to look at this, if you want changes fast

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[Jordan Peters]

heya, ok for those sets I need to warm up a fair bit, takes me maybe 15 mins

so I work my way up the stack doing 5 warm up sets of pulldown dropping reps each warm up set. until the last warm up is the majority of the stack for 2 reps.

t bar the same I start on a plate and do like 7-8 reps and add a plate and do a couple less reps, until its upto 7 plates and il do 1 rep. then workset was 7 and half for 8 reps

legs takes me about 20mins to warm up for as I have to work upto a max hack or smith squat, combo with a max lying curl and max adductor rest pause. so getting ready to go all out on those 3 moves takes me a bit of time when I’m strong

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[Jordan Peters]

this is something I have never come across sadly, so I cant offer any opinion or insight at all. I’m v surprised that the professionals you have seen, were unable to offer a really clear opinion on it all for you. I hope you manage to find a solution

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[Jordan Peters]

I personally don’t think about it, its not a priority for me. if it is for you, make the needed steps to always ensure your fully recovering hpta

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[Jordan Peters]

no, have whatever you want post workout. it makes zero difference at all to recovery, performance, body composition. only thing I would avoid is sweets

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[Jordan Peters]

264.25

upper loading yday went v well pbs stll coming

lat pulldown stack x 11
upper back row 5 plates x 8
lat pulldown 270 x 8
t bar row 150kg x 8
stretch

dumbbell press 80kg x 6
dumbbell fly 40kg x 9
dumbbell press 55kg x 10
dumbbell fly 30kg x 9
stretch

standing smith press 30k/side x 13
side laterals machine 30kg/side x 7
standing smith 20kg x 13
side laterals 20kg/side x 10
prone rear delt raise 25kg x 13
stretch

seated leg press 100kg/side x 20 ….. seated ham curl 40kg x 20….abductor machine 145 x 20 …. tri set
repeat above

toe press 80kg/side x 18, seated calf 20kg/side x 17

stretch

rope crunch x 2

appetite is way up now

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[Jordan Peters]

hey Michael,

I’m glad you like the content 🙂 . I think where I’m at weight wise now I feel and look much healthier, which is what I want. so going forward into offseason I will try to not stray too far from here if I can ( its pretty hard once I’m on a roll to resist the temptation to keep growing and pushing up in weight, specially when I can really put away huge amounts of calories no issue)

almond is a better fat then peanut, its essential fatty acid profile is better, so its impact on cholesterol are better. plus its tasty haha

yes, I use digest gold which I get off amazon, by far the most effective I have used

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[Jordan Peters]

hey mike,

ok so drug wise, I will make a couple additions that I’m now happy to do after my last lot of bloods, I will drop anavar and add some winny and halo in final 4 weeks, il keep total mg the same, and run 40mg winny 20mg halo training days only. I will also add methyl trienalone pre workout final 6 weeks. those alterations will help with hardness for sure.

cardio wise, I just don’t see it being needed. I will just crank up my neat levels even more. so an extra dog walk a day, and chuck in some extra pt sessions across the week. neat really is the key, as I get further into prep il make sure I’m sitting less, and doing more across the day. this burns SO many cals over a day, without needing to take away from leg strength and volume in cardio.

I’m training 4 days a week, this wont change and I wont train at a higher frequency of hitting bodyparts. atm everything is 3 times a week, this is ample.

maybe I will up volume, but tbh the sessions are pretty hard, I’m really running on empty in the last 10mins so I’m not sure how effective extra work would be in each session right now.

I will keep picking harder muscle rounds too, as I get lighter and fitter I can push my HR even harder. il pick harder moves in sueprsets and tri sets too, and really just try to bury myself in those sets, whilst shooting for pbs too.

so far I’m still happy 🙂

I will chuck a progress shot up in a couple weeks, I wanted to wait until I had something to show a decent change

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[Jordan Peters]

i do have my natural clients use this, as the ingredients are all natural plant extracts. if you check examine, there is evidence that the ingredients do pose some benefits

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[Jordan Peters]

i use that and or genetic supplements hydracarb. as I’m closer to a show i use the bbw one as its solely dextrin,in offseason hydracarb as it has some fructose in too which i don’t mind in offseason, in a prep I’m only interested in muscle glycogen

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tb-jp.com/collections/nutrition - highest quality supplements on the market.