[Keenan]

Thanks for all the answers, I appreciate it. Going to take them all Into consideration and I’ll report back in a week after applying them!

[Keenan]

Height 6 ft, age 24, weight 191 bf no clue but I’d say 15% maybe

[Keenan]

Hey JP you mentioned that Stiff legs went shit when your legs were sore, since you’re limiting leg drive by keeping legs out of lift as much as you can could you see someone not as strong as you be able to progress them a day after legs ? Thanks as always.

[Keenan]

what was the reasoning behind swapping bb stiffs back to smith rack pulls? Thanks alot JP

[Keenan]

thanks for the replies ! will do

[Keenan]

Any alterations to the legs sesh today JP?

[Keenan]

How long roughly between am cardio and training J? Thanks as always

[Keenan]

Ive made the most progress in the last 2 years joining this site. thanks for being a huge influence in my life. happy birthday jp hope you have a great one 🙂

[Keenan]

Even lifting 30-50lb boxes alongside the 30k steps all day, still doesn’t deplete a lot ? I work 7am-5pm and train at 530 right after work, should I still have lower carb meals in the morning and add more in the meals closer to the session? thanks

[Keenan]

thanks corinne and oscar for the replies, I’m.going to try out that upper lower split. fri-mon after 30k steps I’m toast and getting weaker especially presses since my deficit. it’s almost at the point where I’m thinking about just hitting one set and focusing on bringing that one up, thoughts? I should be done dieting in 1 month as I’m only 7-8lbs off my goal before I transition back into a surplus.

[Keenan]

legs
back squat
split squat
rdl
leg curl

push
high incline
flat bench
narrow grip pushup
fly
pushdown
db lateral
upright row

pull
pendlay row
pullup
one arm row
Rack chin
shrug
rear delt row
bicep

these have been my bread and butters but I’ve been all over the place this last month with creating variations to these sessions etc.

[Keenan]

Hey oscar thanks for the reply, my current split is legs rest push pull rest repeat. I’m limited with my exercise selection, only have 300lbs and a barbell and a set of adjustable dumbbells , squat rack/adjustable bench. not getting stronger and not recovering well because of this new job and the insane amount of steps. I’m thinking of something with less than 5 days like I’m doing now but I thought I’d ask the experts.

[Keenan]

whats the reason for putting shrugs so early on in the session? sorry if you’ve already answered this.

[Keenan]

hey Kuba, did you feel the extra SL press was unnecessary in this session? amazing squat btw.

[Keenan]

Corinne! nice to see you here 🙂 about 1 month ago I took in one of my gfs friends who was hitting 4 chest fly variations in one session and converted him into a 2 set 1 top 1 back off. weve both been training 3 on 1 off during that time. Im going to keep running 3 on 1 off for 1 more rotation to see if i can continue to progress session to session and evaluate after. yesterday was valentines day, also a rest day, and my girlfriend and I had a nice steak dinner. As far as diet goes, im not eating a specific meal plan. I have certain meals I have daily and I hit approx 2800-2900 cals split up into roughly 215 p 350 c 70 f. going to weigh myself at the same time i have been the last 3 days and see where my weight loss progress stands. So far the 4 days have looked like this, 214.4-211.4-211.8-???? so will have to see in an hour or if I tracked appropriately yesterday. my stiff legs suffered hard the first day when i dropped 3 lbs but that could be a combination of 30 min cardio session day before, 14k steps compared to 8k, and eating 2800 cals as a starting point. Today will be legs, smith squats and leg press as the big moves… will post the session up later.