LouisMoylan
Forum Replies Created
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Hey guys!! Had a pretty good leg workout yesterday!! First leg session for a while with no knee pain! Started off with lying DB curls just at 16kg for 4 sets with a nice squeeze then moved onto the wall hack squat foam roller with a 16kg dumbell in either hand for 3 sets then moved straight into barbell squats! Worked up to 160kg for a set of 5 then followed up with another 160kg set for 6 this time! Popped a rib out on the 6th rep but was worth it! Backed off to 140kg for 8 reps. Moved onto DB RDLs started working at 77kg dumbells for 10 reps then backed off to 57kgs for 2 sets of 10. Finished off with weighted donkey calf raises for 4 sets of failure. Chilled most of the evening had a meal off chicken kebab and chips with @timaspinall . Woke up at 92kgs this morning went out for a 15 mins walk fasted gonna have breakfast then go to work. Might go for a bike ride in the afternoon!
LouisMoylan
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Hi Catalina, the macros are always individually dependant. My calorie intake for growth will vary from yours and the next person. The key is to increase slowly and monitor all aspects of training, performance, rest, your physique, and you have to adapt and adjust according to how your looking and feeling. That’s the best way to keep body fat in check when trying to gain muscle. I’m not a huge keto fan myself. I do like to use it for lifestyle clients but for the most part I prefer a pro carb diet for athletes trying to gain size. Still utilising healthy fats but not as high as I would utilise fats during a dieting faze.
LouisMoylan
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Hi Ross, I hope your enjoying the site! There is a bunch of videos on here that Jordan has made to help programme your training. For me when I’ve been training push pull legs in the past I have usuallt done 2 sets, 1 loading set of (6-8 reps) and and one back off set from anywhere between (8-12 reps). I would use this for basically all exercises. Over the years I’ve had to adjust this training and I also wanted to add in more volume. Even if I’m doing a bodypart split or a push pull legs split I usually do 3 sets on each. ALL loading sets at (6-8 reps) I will only reduce load IF I fall out of this rep range. So just say I get 7 reps on my first set, then on my second set I will use the same weight. If I only got 5 reps on this set then I would reduce the weight slightly for the third set. However if all my sets were above 6 reps I would not reduce weight. Training now is a lot different for me as I do not have access to a gym so I have to use more volume with higher rep ranges as I don’t have the weight needed or the exercise selection so I’m having to make do. How do you set up your training now? Do you currently have access to a gym?
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LouisMoylan
Hi Louis, the site is just incredible. So much to take in! How come you added more volume, did you feel it was needed or just personal preference? Your explanation on your rep ranges makes sense too! What sort of equipment you using currently? At the minute I do an upper lower split followed by one day off and so on! My rep ranges are a bit all over the place but am still trying to get some progressive overload in even given the difficult times! We’re still completely locked down in Scotland so no gym access but I have a 15kg bar, 150kg worth of plates, a small selection of dumbbells and then some resistance bands so I feel quite lucky to be able to get some bits done!
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Insta – r_cameron91
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It’s great buddy! All is athletes have our own log so you can follow our daily doings on there and it also has a section on there for our current training splits, diets, cycle etc so you can keep updated. For years I always trained high volume and I loved it. Then after meeting Jordan I moved to PPL which I do also really enjoy. I just fancied another change and also wanted to work more on certain areas of my physique that I really wanted to improve. My coach suggested I go back to a 5/6 day bodypart split and to add a lot more volume in as I was pushing food really high in the offseason and wanted to utilise it all and I did really enjoy it I felt like it helped me get all that food down and use it efficiently. In terms of kit now I have a barbell with about 200kgs if weight, squat stands, an old bench and a few light dumbells. If you go through my personal log since the lockdown I have posted some exercises I have been trying to make work using just the kit I have which is similar to your set up! Where in Scotland are you from?_________________________________________
LouisMoylan
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I had a read through some the other day, noticed you were only on a relatively low amount of rest compared to what some other athletes are on, is this person preference or? I’ve always stuck to a 5 day split too but came across an upper lower I liked so I understand where you’re coming from in that respect! Sweet, you’ve got some kit to get bits done too then which is good news! I’ll go have a look at your log now! I’m up the very top of Scotland, you couldn’t get any further north if you tried, where you at?_________________________________________
Insta – r_cameron91
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Hey buddy, yes my training approach is a lot different to everyone elses. I like to train more frequently and my coach wanted me training 6 days a week. Which I was enjoying but work wise it wasn’t realistic so I did cut it down to 5 days. I used to do the 3/4 day PPL legs style which was great I just feel this personally works better for my physique. I’m down in south london mate but I spent a lot of time up in Aberdeen! Love it up there!!LouisMoylan
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Interesting read Louis mate! What’s going on with your knees? Noticed you mentioned a lot of knee pain during leg days. The fasting idea to cure digestive issues is interesting too, digestion is something I’ve never paid any attention to until I came to this app, gonna look into it further and see what I can try.
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Insta – r_cameron91
Hi Ross, yes mate I’ve always struggled with digestive issues. I’ll have a good run and then bang the digestive system just shuts down and says no more so I need a few days off to give it a break! Problem is i always lose a lot of weight when this happens. I was 95kgs last week and I’m 91.4kgs this morning nearly a week out of the fast!!
My knees have been shocking. I have never ever suffered with knee problems before. Maybe every now and then they have been bad after doing some heavy hack squats they would be a bit sore but they always recovered very quickly. I rarely squatted in the gym usually chose hack squats, v squats and leg presses because my biomechanics aren’t designed well to squat as I have very long femurs. Since the lock doing being forced to train outdoors in the cold with only a barbell and dumbells my knees have been suffering terribly. Imagine in training legs twice per week. Squats, Lunges, RDL & Lying Leg Curl are the only 4 exercises I can do. It has damaged my knees badly. I’m lucky if I get 1 good set of squats. It literally painful to squat my own Bodyweight. Even Bodyweight lunges are painful! Regardless I’ll work my way up in weight just to get atleast 1 or 2 good sets of squats because I’m worried about losing leg size. After I do a set of squats my knees literally hurt just to touch them. After the top set of squats they’re pretty much done that’s the end of my leg session. My legs are definitely smaller and I worked so hard to get them to the size they are now! It’s really frustrating but it is what it is when you don’t have access to a gym! I think it’s a mixture of training outside in the cold, training on concrete/grass instead of gym flooring which is a little padded, hitting free weight movements that I’m not necessarily used to and coming off cycle during this period has definitely contributed to the problem. Let’s hope they hold out until the gyms are back open. I do worry that now they will be permanently damaged but i hope not. Who knows! I’m getting old too it could be that haha
LouisMoylan
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That’s great!
I usually only do it whenever I have a flare up with my IBS.
I’ll fast for a complete 24 hours, drinking water, black coffee, tea etc. And then ease back into food with lighter soups, bone broth etc._________________________________________
@katiecshallbe_
That sounds good! How does your tummy respond to food after the fast? Does it take a little while to get comfortable eating food? I always eat light for a few days before going back to full diet.
LouisMoylan
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Hey everyone! Had a pretty good upper body workout yesterday, started off with some weighted pull ups. Done 4 sets of 8 with 20kg ontop of Bodyweight. Then moved onto chest supported bb rows. Worked at 95kg for 2 sets of 8-10 then 85kg for 2 sets of 12. Moved onto meadow rows with 40kgs on the bar done 3 sets of 12 here. Then hit some chest supported rear delt flys for 3 sets of 15 with 20kgish dumbells. Swiftly moved onto flat bench, worked up to 120kg for 2 sets of 8 then a back off of 100kg for 8. Keeping them nice slow and controlled all 3 sets. Side laterals with dumbells, 2 heavy sets of 8 reps with 20kg dumbells then a back off set of 12 with 16kg dumbells. NOW next was my most exciting part of the lockdown!! I ordered a cable pulley system from China on eBay took 3 weeks to come but it was so worth it!! Set up Tricep rope push downs and it felt incredible!! I haven’t done a push down for 8 weeks!! I done 3 sets of 12 with 30kg attached to the cable. I’m going to load a little heavier next time just worried about the ceiling of the garage falling through!! Finished off with some alternating DB curls with 16kg dumbells then went off to work. Worked most of the evening so got in late got my last 2 meals in then went to bed! Woke up late today as I was shattered. Doing my fasted 15/20 min walk now then I’m going to chill for a bit before hitting some legs!!
LouisMoylan
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Hi Richard, I have never ever minced my own meat! I have had it done in the butchers before but I haven’t actually eaten mince for a long time as I do struggle to digest it for some reason compared to having a fresh steak. Seems as though Kuba and Meg are the ones to ask for this one! If I wanted to do it again I would probably go to a local halal butchers and buy a nice lean looking beef joint and ask them to mince it there and then. I can’t afford to be smashing fillet steaks in the mincer on the daily unfortunately!!
LouisMoylan
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Hi Ross, I hope your enjoying the site! There is a bunch of videos on here that Jordan has made to help programme your training. For me when I’ve been training push pull legs in the past I have usuallt done 2 sets, 1 loading set of (6-8 reps) and and one back off set from anywhere between (8-12 reps). I would use this for basically all exercises. Over the years I’ve had to adjust this training and I also wanted to add in more volume. Even if I’m doing a bodypart split or a push pull legs split I usually do 3 sets on each. ALL loading sets at (6-8 reps) I will only reduce load IF I fall out of this rep range. So just say I get 7 reps on my first set, then on my second set I will use the same weight. If I only got 5 reps on this set then I would reduce the weight slightly for the third set. However if all my sets were above 6 reps I would not reduce weight. Training now is a lot different for me as I do not have access to a gym so I have to use more volume with higher rep ranges as I don’t have the weight needed or the exercise selection so I’m having to make do. How do you set up your training now? Do you currently have access to a gym?
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LouisMoylan
Hi Louis, the site is just incredible. So much to take in! How come you added more volume, did you feel it was needed or just personal preference? Your explanation on your rep ranges makes sense too! What sort of equipment you using currently? At the minute I do an upper lower split followed by one day off and so on! My rep ranges are a bit all over the place but am still trying to get some progressive overload in even given the difficult times! We’re still completely locked down in Scotland so no gym access but I have a 15kg bar, 150kg worth of plates, a small selection of dumbbells and then some resistance bands so I feel quite lucky to be able to get some bits done!
_________________________________________
Insta – r_cameron91
[/quote]
It’s great buddy! All is athletes have our own log so you can follow our daily doings on there and it also has a section on there for our current training splits, diets, cycle etc so you can keep updated. For years I always trained high volume and I loved it. Then after meeting Jordan I moved to PPL which I do also really enjoy. I just fancied another change and also wanted to work more on certain areas of my physique that I really wanted to improve. My coach suggested I go back to a 5/6 day bodypart split and to add a lot more volume in as I was pushing food really high in the offseason and wanted to utilise it all and I did really enjoy it I felt like it helped me get all that food down and use it efficiently. In terms of kit now I have a barbell with about 200kgs if weight, squat stands, an old bench and a few light dumbells. If you go through my personal log since the lockdown I have posted some exercises I have been trying to make work using just the kit I have which is similar to your set up! Where in Scotland are you from?LouisMoylan
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Home Made Belt Squat!
That is genius… love seeing the stuff people are coming up with when access to kit is limited
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Instagram: @trainingbytom
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Thanks buddy! I ordered it in to do weighted pull ups as I can pull up quite easily. Then it just clicked in my mind to try this! It’s hard to load but it did feel pretty good!! We’re all out here trying to be innovators right now hahaLouisMoylan
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Ah ok, I see!
Yes I have – Have suffered with terrible IBS since I was a teenager, and have found fasting to help significantly at times.
I’ve seen it help people with SIBO too (Small Intestinal Bacterial Overgrowth).
Glad to hear your feeling better already- hopefully it will help alleviate your horrible stomach problems you’ve been having._________________________________________
@katiecshallbe_
I hope so! It seems to be getting better day by day. How often do you do a fast? How do you approach yours?
LouisMoylan
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Good morning everyone! Work was pretty busy yesterday! Managed to get all my solid meals in. Didn’t get a chance to go for a walk in the evening in the end as I got in late then ate then got called back out to work. Fasted weight today was 91.7kgs. Got work this morning after my walk just now. Hoping to hit an upper body session later hopefully push a bit more weight now as I feel recovered from the fast now. Digestion seems pretty good I was quite full last night before bed but I’ve woken up feeling ok today!
LouisMoylan
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Home Made Belt Squat!
LouisMoylan
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Hi Ross, I hope your enjoying the site! There is a bunch of videos on here that Jordan has made to help programme your training. For me when I’ve been training push pull legs in the past I have usuallt done 2 sets, 1 loading set of (6-8 reps) and and one back off set from anywhere between (8-12 reps). I would use this for basically all exercises. Over the years I’ve had to adjust this training and I also wanted to add in more volume. Even if I’m doing a bodypart split or a push pull legs split I usually do 3 sets on each. ALL loading sets at (6-8 reps) I will only reduce load IF I fall out of this rep range. So just say I get 7 reps on my first set, then on my second set I will use the same weight. If I only got 5 reps on this set then I would reduce the weight slightly for the third set. However if all my sets were above 6 reps I would not reduce weight. Training now is a lot different for me as I do not have access to a gym so I have to use more volume with higher rep ranges as I don’t have the weight needed or the exercise selection so I’m having to make do. How do you set up your training now? Do you currently have access to a gym?
LouisMoylan
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Oh very interested to hear about the fast Louis. Who advised you or are you following a certain protocol from anyone?
I’ve read so much about fasting and its benefits with sort of resetting digestive issues etc.
How are feeling today?_________________________________________
@katiecshallbe_
Hi Kate, my coach Justin Compton gave me the protocol advising me on what to do. We basically fasted and used a lot of natural laxatives like grapefruit juice, olive oil and Epsom salts to really clear out the system for 2 days. The following day my stomach was still a but uncomfortable but a few days on now and I seem to be processing food really easily again which I’m happy about! Have you ever fasted before?
LouisMoylan
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Morning guys and girls. Tried some new ideas for legs yesterday but unfortunately my knees were really sore so it wasn’t the best workout. Started of with some belt squats, I laid out some slabs with a gap in the middle. Put a dip belt on with a few plates and squatted into the hole between the slabs. This actually felt ok on the knees but it was hard to load as it will only take about 3 plates (60kg). Done a few light high rep sets here then done some walking lunges at Bodyweight. Moved onto front squats and my knees were really bad from the get go. Done 2 working sets at 80kgs and they were really sore even just to the touch. I managed to make up a sissy squat with the squat bar and rack but this was really sore on my knees too so just done a few Bodyweight sets. Finished off with hamstring curls with a dumbell lying on the concrete which felt ok. It was really cold yesterday training outside so it was hard to get a good feeling inside the muscle. Chilled in the evening getting a few meals in. Out doing a fasted walk now only around 15/20 mins to help with digestion through the day. Rest day today got a quite busy day at work!
LouisMoylan