[Kamara]

I prefer to use a selection of rep ranges rather than just all one rep range. But I would say 8-12 would be better than 5-7

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[Kamara]

Hey all! Pull day today. Client work this am & on trained pull and had a very good session, kinda went into the session not feeling super optimistic about it due to a trapped nerve on my upper back/ neck but once I got into my session and nice and warm it didn’t affect anything managed to take some progress on all movements. Session went as follows

Cable pull over
RDL
Single arm pull down
Chest supported lat row
Single arm row
Rear delt fly
Preacher curl
Ez cable curl

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[Kamara]

Yepp you’ve answered your own question, small amount of fat pre and non post works nicely, I feel good on this which means it’s fine for me if you do too then that’s perfect

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[Kamara]

Heyy!! Looks good to me, give it a good run, make note of progress and come back if there’s any issues/ update us on how you’re getting on

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[Kamara]

I would increase similar to kuba here start with 1 warm up fair amount of reps to pump a little blood and feel the movement the. small jumps minimal reps just getting a feel for it really and building up to your working

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[Kamara]

When I run upper lower I felt like I needed the double rest, if you feel you need it take it if not trial without see if you continue to recover and progress.

If you’re progressing then there’s no need to change really.

Im currently running P/P/L/R/U/L/R – really enjoying this and finding I’m recovering well so far

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[Kamara]

Hey guys! Rest day today for me! Had a phone call with my mum I saw her Wednesday with my dad for Mother’s Day as I knew she had plans on the weekend. Today I walked the dogs, did a food shop and then got some photos of 2 of our bulls ahead of a show/sale (this was more of a task than it sounds – animals never do what you want when you want) 😂 we then nipped up to see the ladies in the field with their calves and spent a little bit of time with them super crucial at an early stage that the calves get use to human contact the mothers are very comfortable with us in the field and happy with us being about their calves which is fantastic. This evening I had an off plan meal with James & his family and then had some downtime this evening x

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[Kamara]

It’s more than likely not the cause tbh, I would be looking into other things do you have any other signs or symptoms, changed anything recently?

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[Kamara]

I’d aim for 8-12

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[Kamara]

Hey guys! Lower day today had an awesome session just setting numbers this week and resetting movements with my new split, excited to push these numbers up now they’re set.

Session went as follows
Glute bridge
Split squats
High & narrow leg press
Leg extensions
Adductor
Walking lunges
Toe press

This afternoon I’ve taken the dogs for a walk and finished some bits of work and chilled x

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[Kamara]

Personally I’d train before. As I find after longer working days I’m a little drained on an evening especially on prep or a diet

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[Kamara]

Hey!! Have you watched all the educational videos on here and Jordan’s videos on YouTube I think these would really help you understand setting up training and give you the information you need to make your own. After that if you come back to us with an idea of what you want to do alongside what your goal is and what you currently look like we can assist further and help from there

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[Kamara]

Hey guys! Trained upper today full week complete on my new split! Absolutely love this new split I’m training 5x. Week now and just reanalysed getting on with the sessions.

Today went as follows

Machine laterals
Overhand wide grip pull downs
Smith machine row
Incline chest press
Preacher machine
Crucifix PD

Rest of the day has been spent doing client check ins and admin work.

Checked in this am bodyweight was down so good has had a slight bump – we’re thinking this is due to an extra session and some higher step days x

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[Kamara]

This isn’t a must at all

Just some people like to add higher days if they are prioritising that body part ie want it to grow more that are lagging

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[Kamara]

I would pull back on volume a tad maybe have a switch up of your split if you’re not recovering or add rest days between sessions

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