[Keenan]

Pull today, had stiffies planned at 4pps+5 to beat 5 reps and when i went in warming up, 4pps just wouldnt budge. 3rd day into the cut eating 2800 cals sleeping 8 hrs per night and hitting roughly 10k steps per day. went from 214.4 to 211.4 in 3 days so im going to lower the amount of steps to 8k and up my carbs to hit around 2900 cals and see where that takes me. here is my pull session today…

RDL x1
Lat pulldown x2 215 4 190 9
Seated row neutral grip x2 195 6 165 9
Assisted pullup x2 50 9 80 12
Chest supported db row x2 83 11,10

Rear delt row (D handle) x3 100 8 80 11,10
SA preacher curl incline bench x3 40 5 30 8 25 9
DB Shrug x2 94 10 83 14
SL seated calf x2 35lbs 14,12

funny enough some pt at our gym was talking to his client and just so happened to be critiquing my training to his client saying the likes of, too focused on numbers, training to failure is a “salesy method” whatever that means. almost lost my head until realizing this is the same guy that has his male client pressing 10lbs a side on the hack squat using it as a shoulder press… despite that, solid session looking forward to tomorrows rest.

[Keenan]

Just reread the log my bad.. I follow you on instagram and love what you’re about !

[Keenan]

with 4 sets of the compounds and iso, are you currently using an rir system within your training and if so why?

[Keenan]

I wonder where my motivation came from. i have 0 push machines in my gym so im forced to rotate between smith/barbells/dumbells. I really like the look of that, im going to give it a shot for one of my push days and report back. Thanks Corinne!!!

[Keenan]

Low incline barbell x2
High incline smith x2
Smith floor press x2
Pec dec x1
Dual rope pushdown x3
DB lateral raise x2
Lying cuff lateral x3
Rope crunch x1

High incline barbell x2
Low incline smith x2
Narrow smith x2
Seated cable fly x1
Cross cable extension x3
Lateral machine x3
Standing cuff raise x3
Ab machine x1
sorry for the late reply and thanks oscar for the suggestion, ive been hitting this split for around 2 years and have been training for 7. My chest visually isnt lagging but my triceps are, visually and strengthwise.

[Keenan]

no hack squat pendulum or any squat machine just a regular leg press leg ext leg curl machines and a barbell/db

[Keenan]

James you looked amazing buddy! thanks for the pic, I feel if you nail that abdominal and thigh pose even more than you already do, it is yours. Thanks for being super humble and a great role model.

[Keenan]

Corinne, my girlfriend and I are travelling from Vancouver BC to watch you compete and it will be my first time ever watching a show im excited! You are amazing 🙂 JP too of course.

[Keenan]

im having trouble not just going through the motions with rehab exercises. Mainly feel like I need to progress in some sort of way and often feeling lost and confused about my road to recovery. slowly figuring out exercises that dont work well with me, had this issue for about a year now and its starting to stress me tf out lol.

[Keenan]

Distal Clavicular Osteolysis

[Keenan]

is that the real dr jordan shallow? if so really cool to see you here. i started feeling the pinching sensation 2 weeks ago post an aggressive weight jump on incline smith. went to physio to see if it was a major injury and it turned out to be tightness in the pecs (pec minor especially) lats and the teres which are all causing internal rotation. ive tried to do vertical & horizontal pressing via machine db smith etc but those aggravated it, aswell as flys. so for the past 2 weeks ive just been tailoring my push sessions to more raises, pushups, triceps focus and will use on of smashwerx videos each day working on mobility. hope this was enough information. thanks.

[Keenan]

rp=rest pause set, and the shoulder 5 tricep 5 are number of sets in the workout for the given body part i believe.

[Keenan]

I sleep on my back so I doubt that’s the issue, I’ve been fine at the gym form is always main focus. traps lats and chest tight, keep clicking my shoulder almost want to click it back in place. just irritated and wondering if you guys know any stretches or exercises I can do to get back to training and pressing heavy.

[Keenan]

thanks guys, I really appreciate it! @jordan @george

[Keenan]

do you bias your other leg day towards more hamstring variations?