Carditone by Ayush Herbs works well – I believe Dante Trudel has recommended it in several posts

Just to top up on what the OP has asked – why proceed to a second set – if you’ve taken a load and pushed to positive failure and let’s say wrapped up the set with a static hold, is there any benefit to be had with a second lighter set?

if you’re on a roll of back to back progressive workouts, try and stretch that out as long as possible by using the smallest increases possible and really pushing on getting to the upper end of your range. Alternatively what would happen, is the progressive workouts and log book add an unnecessary sense of bravado and liberalism on weight… Read more

(1) If I’ve understood correctly… intensity & progressive overload are the key drivers for hypertrophy is doing a top set + a second really worth the incremental neural fatigue, rather than just a single top set of 6 to 8 or 6 to 10?

(2) Are truly low rep sets 3 to 5 reps doing anything for hypertrophy or are they better used as part of…

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(1) If I’ve understood correctly… intensity & progressive overload are the key drivers for hypertrophy is doing a top set + a second really worth the incremental neural fatigue, rather than just a single top set of 6 to 8 or 6 to 10?

(2) Are truly low rep sets 3 to 5 reps doing anything for hypertrophy or are they better used as part of…

Read more

Push

Flat Db Press

99kg (49.5’s) x 6

109kg (54.5’s) x 4

45* Incline Smith

115kg x 5

130kg x 3

Seated Cable Chest Press

50kg x 6

60kg x 5

Cuff Lateral Raise

20kg x 12 (right arm)

20kg x 12 (left arm)

V Bar Cable Pressdown

70kg x 12

MY normally excellent FBG (77 to 85 range) spiked the last 2 days and registered at around 118 – 125. Gives me something to…

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Pull 2

D Bar T Bar Rows

142.5kg x 7 (felt good, strong snappy execution)

155kg x 4 (this was tough, but worth having the loading)

100kg x 13 (back off felt hard, each rep was a grind)

Medium Width Neutral Grip Pulldowns

120kg x 8 (felt good, again snappy execution)

130kg x 2 (too heavy – strange)

100kg x 11 (this was a grind)

Weighted Neutral…

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Lower 1

Trap bar deadlifts 200kg x 5

Leg extension

110kg x 7, 120kg x 4

Leg Curls

65kg x 7

I think what I’ve been struggling with for a long time is autoregulation – JP was kind enough to answer a question of mine on this in another post in the forum – now my goal is a top set per movement – that’s it – if I feel I have more in me to give then…

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Rest day today

On rest days I don’t push myself to eat – I let hunger dictate my total consumption although the macro breakup stays heavy on protein

So today’s plan

3 scoops BCAAs + 2 scoops creatine monohydrate + 2 liters of water – sip through the day

M1: 500gm grilled prawns + home-made mango salsa (sugar free) + whole wheat tortilla wraps -…

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Push
Low incline smith press
120kg x 6, 130 x 2
Slight decline seated chest press
130kg x 4, 120kg x 7
Close grip barbell press
90kg x 7
Cable crossovers
35kg/side x 8
Cable press downs
35kg plus 70lb band x 6

That’s all she wrote. Not ecstatic about this session nor am I too disappointed. But it’s certainly something to build on and… Read more

Progression could be any of the following (individually or combined)
– more reps
– more weight
– better form / execution
– repeat the same reps and weight but finishing stronger

Todays diet

Workout in the AM with 3 scoops of BCAA + 5 gm of Creatine Monohydrate + 30gm of Maltodextrin

M1: 2 Scoops of whey + 30gm of oats + 1 tbsp organic almond butter

M2: 350gm of chicken + 1 cup of rice

M3: 2 Scoops of whey + 40 gm of oats

M4: 500gm prawns + 2 cups of steamed veggies (squash, carrots, baby corn, bell peppers)

Back from a week on the road, re-booting my PPL – watched a lot of videos from here while I was travelling – picked up a lot on execution and biasing parts of a muscle / body part

Anyway today was pull

D Bar Pulldowns

114kg x 8, 100kg x 10

Single Arm Barbell Rows

75kg x 10, 90kg x 6 (right arm)

75kg x 10, 90kg x 6 (left arm)

Single Arm Lat Bias…

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1st – thank you for taking the time to reply / share your point of view

If I understand your POV it’s something like this

I want to do ‘x’ number of sets of pressing today

I want to do exercises 1, 2, 3

After doing a top set on exercise 1 – you may add a little more volume by backing off, or take another heavier set if it’s there…

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Maybe I’ve missed the explanation which answers my question – if so would appreciate if someone could guide me to the video / post / article

Ultimately the workouts are about progression – IE over time beating the log book on our top / working sets. My question is – why do we include a back off set? If it’s progressive overload and mechanical… Read more

25.07.2021

Push 1

Neutral Grip Seated Chest Press (Slight Decline)

120kg x 9, 108kg x 10, 95kg x 8

Cable Crossover (Weight per side)

30kg x 12, 27.5kg x 11, 25kg x 12

DB Lateral Raises (Weight per side)

24kg x 9, 20kg x 8, 32kg x 9

Banded Cable Press Down (75 lb band)

Band + 30kg x 8, Band + 25kg x 7

Good workout this morning – definitely a very…

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Background:

Age: 36

Gender: M

Height: 5’10

Weight: 98kg

Goals: Increase strength, improve body composition

Current program: PPL

Gym: Combination of 2 gyms – a home gym (which I put together during the lockdown, have a sturdy flat bench, dumbbells from 25kgs to 80kgs, a whole load of daisy chains, micro plates, and 1s,1.25s,2s,2.5s, which can…

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My log….

Thank you JP, will start logging my stuff here – good way to stay accountable – and when I say here I mean the relevant section in the forum!

You’ve already given it to me, move more – will do so. Would you recommend using caffeine through the day to help with thermogenesis?

Background
Age 36, Male, 5’10, BW 98 kg, BF no clue too much no visible abs, waist at 36” Chest at just a shade under 48”
Daily Calories 2250
P 200, C 250, F 50

Had a bad couple of months – too many binges, late nights at work, not enough sleep, and an excessively sedentary lifestyle

My weight seems to have crept up from the steady 90kg it was… Read more

Thank you so much – extraordinarily useful ! 🙂

No barbell as such but I have a number of handles / cable attachments that I hook up to the dumbbells with daisy chains – so yes a makeshift barbell kinda sorta

Push, Pull, Legs

Thanks Jordan for the quick response!

Let me rephrase it as a question current equipment set includes a flat bench, Dumbells from 20s to 80s (kilos), dip bars and a chin up bar. Let’s take flat db press – given variety isn’t an option how would you milk a smaller selection of movements to balance out volume considerations that would… Read more

Just my two cents – we’re all built a little different – some will be able to milk low reps better than others and vice versa – progress is progress – what do your numbers for top and back off set look like?

Hi Jordan, I wish I had screenshotted it when I saw it on IG. A couple of months or maybe longer ago you had answered a question on your IG stories – specifically for someone looking for a way to workout at home where they had a boat load of weight and a rack / flat bench you answered the question taking biceps as an example and I’m trying… Read more

Hi Jordan, I wish I had screenshotted it when I saw it on IG. A couple of months or maybe longer ago you had answered a question on your IG stories – specifically for someone looking for a way to workout at home where they had a boat load of weight and a rack / flat bench you answered the question taking biceps as an example and I’m trying to… Read more