[Kaustuv Bhattacharya]

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 help create bridge dumbbells, dip stands, chin up bar, weight belt, a pulley hanging from the ceiling, and an assortment of handles / attachments) and a gym that is part of the condominium – got a smith machine, adjustable benches, dedicated decline barbell bench, standard machines (chest press, lat pulldown, plate loaded leg press, leg extension, leg curl, crossover station etc. etc.). My apartment is currently under renovation so I’m restricted to the condo gym – once the work is completed one series of my PPLs will be home gym based and one series of the PPLs will be the apartment gym based

Let’s see how this goes

[Kaustuv Bhattacharya]

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!

[Kaustuv Bhattacharya]

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

[Kaustuv Bhattacharya]

Push :

Flat dB press X 8 X 5 X 12
Paused dB press X 8 X 12
Narrow hammer grip dB press X 8 X 5 X 12
dB fly X 10 X 12 X 15
Db side lateral with a pause X 8 X 12 X 15
Lateral no pause X 15 X 20
Skull crusher X 12 X 8 X 15
Single arm overhead X 12 X 8 X 15

Thank you so much – extraordinarily useful ! 🙂

[Kaustuv Bhattacharya]

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

[Kaustuv Bhattacharya]

Push, Pull, Legs

[Kaustuv Bhattacharya]

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 otherwise be met in a commercial gym through a variety of angles and kit?

[Kaustuv Bhattacharya]

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?

[Kaustuv Bhattacharya]

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 recall your recommendation it was something along the lines of 4 top sets two pyramiding and two back offs with a different rep range / target for each. If you recall the answer / what your answer would have been – the advice would be greatly appreciated!

[Kaustuv Bhattacharya]

Hey JP
I still remember an old video of yours titled what’s moving the weight – and you went into depth on pausing at the bottom of pressing movements and moving away from knee wraps / elbow sleeves. What made you move back to using the sleeves / wraps? Also, is it normal to lose about 5% to 8% of strength without the wraps?

[Kaustuv Bhattacharya]

@jordan-peters
Had a question around mind set and approach that you personally adopt pre workout. Is there any specific ritual or ‘thing’ that you do pre workout that just gets you fired and amped to go? I know for some guys it’s a very specific playlist of music for others it may be watching Ronnie Coleman rep the 200 pounders etc. what’s yours? If it’s music, would love to have a gander at your playlist.

I have a young son and a very demanding full time job, sometimes scheduling my week for lifting is less than ideal, may not always get the number of days rest I want (e.g. big meeting coming up day after which is also a planned training day). When this happens do you advise to bite the bullet and take the extra day off IE postpone the workout or is it better to simply cut one day of rest and do the workout the next day?

Thank you for the phenomenal content

[Kaustuv Bhattacharya]

pull workout

smith rows 180kg x 10, same weight up 3 reps

wide grip neutral pull down 125kg x 8, same weight up 4 reps

EZ barbell curls 32.5kg x 9

cable curls 32.5kg x 4

stiff legged deadlifts 200kg x 4

[Kaustuv Bhattacharya]

@evalution-coaching makes absolutely perfect sense to me, use a clinically effective / minimum dose required to elicit the greatest response possible in the shortest period possible to squeeze in as many training cycles into any given time period

[Kaustuv Bhattacharya]

so have not been keeping this regular will try and be better about it
today’s session
decline smith 135kg x 6, 115kg x 9
pec dec 75kg x 8
high incline smith 110kg x 13, 95kg x 10
standing cuff lateral raises 12.5kg per side x 9, 7.5kg per side x 20
tricep pulley push down
55kg x 7, 65 kg x 5
unilateral leg extensions
70kg x 5

[Kaustuv Bhattacharya]

hey Stephen

maybe I’m misinterpreting your journal – but are your volume recommendations just one top set per set per movement?