[juggy38]

My max tolerance is push/pull/legs 2 on 1 off. And on days it falls pull/legs back to back im wiped out. On those days i make sure to pick more “least whole body taxing” movements.

[juggy38]

Ok so maybe…

Forward lean DB laterals 2 sets
DB OHP 2 sets
Chest hammer press 2 sets
Dips 2 sets
Cable laterals 2 sets
Deadstop skulls 2 sets
Rope OHP 1 set

[juggy38]

That would help if i typed it lol.

My question was, do you give blood while on EQ? my hematocrit has always been in range with test/nandrolone, but it has been many years since ive ran EQ, and with DHB being a derivative, should i give blood every 8 weeks? in the states thats as often as we can without a prescription

[juggy38]

this is talking about soccer right? im on the other side of the pond…Obviously leg recovery would be the main issue, so maybe track soreness and lifts close, and eat enough food to fuel recovery from whatever “football” your playing

[juggy38]

Pre workout: coffee+ l tyrosine

Intra workout: 20g EAA + 4g l citruline+ 20g dextrose.

Pwo: cereal + whey+ PB

[juggy38]

Because my back is a strong point, i Have ran it like this before….but its taxing

Push
pull
legs
off
push
Legs/Back
off

The leg back day has to be very low volume. Like Two sets of pulldowns, Leg curl, hacks, SLDL.

[juggy38]

Just do push/pull/legs rotation 4x a week, and volume close to what Jordan does.

Chest-3 exercises, 2 work sets
Delts- 2 exercises, 2-3 sets
Tris 1-2 exercises 2 sets

Maybe like smith incline, flat DB, chest fly. DB laterals, cable laterals. Pressdowns, skulls.

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I think there is a study showing that whey+whole food (like 20g/20g protein) multiple times was superior to doing whey (40g) then food (40g protien) then whey (40g protien). Ill try to find it

[juggy38]

Can someone link me a youtube video of what jordan is calling a rear delt row? i googled it and got about 13 different movements. I think i understand what he is talking about, but im working nightshift and bored, and my OCD is tripping on what exactly the movement is

[juggy38]

Ha thanks for the replies.

I have been feeling strong and beating the log book, I just always wonder if I really pushed hard enough, was that truly it? Was there a 17th rep on the leg press today or did I bitch out?

Maybe it’s a little OCD lol

[juggy38]

Same here. Ive had coaches that gave me their cell number after 3-4 months training with them and respond with texts within the hour, and ive had a coach that would email me back the next day with 2-3 word responses. “yea thats fine”, or “That wont matter much”.

I think somewhere in the middle of that is where most “good coaches” would fall

[juggy38]

Diet Mountain Dew

[juggy38]

Pull day:

preacher curl machine: 40lbsx12, 40lbsx 7
Independent arm lat pulldown: 140×8, 100×13
Chest supported row: 110×8, 110×6…..this is new exercise for me, the first set the height of the seat wasnt exactly right so i had to fiddle with it set two.
DB row to hip pocket: 70lbx16, 70lbsx11
SLDL: 275×8, 225×10
Adductor 135lbs x 15
Hammer curl with rope atachemnt 80lbsx 16, 9
toe raises, two sets to failure on leg press.

Everything went well, lower lats fried from the above. I didnt go up any on my SLDL, but they felt stronger, my plan was to go 275×9, but i didnt want to break form getting it. Next week ill try 280×8 instead of adding another rep.

Also, i am in a caloric deficit, so as long as my logbook holds steady or slowly increases im calling it a win

[juggy38]

Push:

Slight INC DB press: 80lbsx11, 80lbs x8
High-low cable fly: 60lbsx 8, 30lbs x 13
single arm Cable laterals: Back and forth no rest, 20lbs….18, 11, 7
rear delt single arm cables back and forth: 10 lbs…22, 16, 11
tricep pressdown: 110lbs x12, 7 (90 second rest)
EZ skull crusher: 60lbs x 12, 2 (90 second rest)

i was really fatigued going into this workout, so i cut out a whole chest exercise, to save energy for delts and triceps. My chest is the best out of the three.

@lara.tasharofi goals are to slowly recomp. weighing around 213lbs, but lost an inch through the chest and shoulders and gained an inch in my waist during the lockdown.

[juggy38]

A shitty Leg press is better than no Leg press.. haha! Good to see your gyms are back open. Have you managed to get some structure back to your diet again? With the training intensity needed for PPL and shift work of being a nurse, I can imagine recovery taking a hit so you will need to make sure to get on top of your nutrition.

That’s probably the hardest aspect of it. It’s busy days. And I’ve had to learn how to eat on the run. And on work days 4/5 meals are at the hospital.

I have a protein blend of whey/egg/casein that I’ll measure out 45g of protein in a ziplock, then add 6-8g fat with salted almonds, and in a few bags add white rice depending on carb needs.

Then many times I just eat the shit with a spoon as fast as I can at mealtime. On days off I make sure to get veggies in, as I literally don’t have time to eat a decent whole food meal on work days except last meal at home.