LouisMoylan
Forum Replies Created
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Cheers for posting the routines Louis! Quad day looks deadly!
Give that workout a go buddy! It’s pretty brutal with them Rep ranges!!
LouisMoylan
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Hi buddy, your definitely ready to increase calories. If your worried about your gut then start increasing calories from fats which will obviously mean less volume in your tummy! Or use carb sources you know you digest really well to try and help keep the stomach from bloating.
LouisMoylan
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Quads/Abs
ALL Rep Ranges 6-8 Reps.
Leg Extensions – 3 sets – 2 second squeeze at the top holding the rep
Squats – bar up high on your traps, chest up and high too, feet shoulder width) – 5 sets
Leg Press – feet low and close together – 3 sets
Hack Squat – normal foot placement – 3 sets – you should be getting stuck at the bottom on this – on the last set do a drop set
Rope Crunch – 3 sets of 20-25 reps(no need for heavy weight on this but you still hit failure at a high higher rep range)
Hanging Leg Raises – 3 sets to failure_________________________________________
LouisMoylan
How are you finding your training split and recovery?[/quote]
Hey Rhea Gayle IFBB Pro. I am so honoured that you’ve taken the time to read my log! Fully star struck! I’m loving the new routine and to be honest recovery hasn’t been optimal lately however, I haven’t not been sleeping well and I’ve been a bit ill of late so not been eating all of my nutrition! So Over the next few weeks I will try and get everything in order and then I can give Justin feedback on the recovery from the training in diet!LouisMoylan
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Quads/Abs
ALL Rep Ranges 6-8 Reps.
Leg Extensions – 3 sets – 2 second squeeze at the top holding the rep
Squats – bar up high on your traps, chest up and high too, feet shoulder width) – 5 sets
Leg Press – feet low and close together – 3 sets
Hack Squat – normal foot placement – 3 sets – you should be getting stuck at the bottom on this – on the last set do a drop set
Rope Crunch – 3 sets of 20-25 reps(no need for heavy weight on this but you still hit failure at a high higher rep range)
Hanging Leg Raises – 3 sets to failure
LouisMoylan
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Is weight up from AAS cycle yet?
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None
Hi Adam, weight has not increased yet as I have been ill so struggling to get in 6 meals a day. Diet has been clean though.. hoping to push weight up in the next few weeks.
LouisMoylan
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I think the question is flawed .
Like most drug questions.
So let’s start where it’s important , do you log book your training ? In your last cycle how much did you push your weight up? How much did you gain on your hack squat ? How much did you increase your calories by start to end ?
Let’s look at those questions , then after that, we can appropriately make some kind of reference to drugs ????
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trainedbyjp@hotmail.co.uk | http://www.trainedbyjpclothing.com – The most anabolic clothing ever! |
http://www.trainedbyjp-nutrition.com – highest quality supplements on the market.in the last cycle I went from 68 to 73 kg to gain weight I had to go up to 4600 calories having a very high calorie expenditure due to my work as training I used heavy push and pull on Monday and Tuesday while pumped push and pull on Wednesday and Friday. Thursday legs.[/quote]
How much did your body composition change during this weight gain? How was your progression in training?LouisMoylan
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Good morning! Went to be early last night and had a little lay in. Haven’t done cardio for a week or two due to being a bit ill. Weight was 88.4kgs first thing. Had breakfast then headed off to work! Hoping to get in the gym around lunchtime for quads! Knee is still a bit sore from falling over on the ice but hopefully should be ok with training today!
LouisMoylan
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Hi Jimmy, you can definitely benefit from adding cyclic dextrin to your post workout nutrition. However I wouldn’t have this before cardio. I would do the cardio immediately after training and then have the whey and carb shake over that!
LouisMoylan
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Hi Guys, had an awesome hamstring session down at kings yesterday. Chilled in the evening got some meals in. Wasn’t feeling too well I think I’m still trying to shake this cold. Had a lay in today and chilled most of the day. Got a few more meals to get in before hitting the sack and getting back on Justin’s new workout plan tomorrow.
LouisMoylan
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Good morning everyone!!
This afternoon I’m going to be training legs!! Feeling fairly well recovered this week as last week I struggled with my recovery! It is also CHECK IN DAY so I will let you all know how it goes ???? then its will be time for meal 1 and then I’m heading to Kings X station to collect @megansylvester as she is coming to London today ❤️
I hope everyone has an amazing day xxHow many meals do you usually eat before training?
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LouisMoylan
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Hey hey, so I would have 2 meals before training:
Meal 1: 2 whole eggs and 5 egg whites
Pre WO (90 mins before training): 50g baby rice, 30g whey and 70g blueberries
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CoolLouisMoylan
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Good morning everyone!!
This afternoon I’m going to be training legs!! Feeling fairly well recovered this week as last week I struggled with my recovery! It is also CHECK IN DAY so I will let you all know how it goes ???? then its will be time for meal 1 and then I’m heading to Kings X station to collect @megansylvester as she is coming to London today ❤️
I hope everyone has an amazing day xxHow many meals do you usually eat before training?
LouisMoylan
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Good morning guys and girls! I had a great arm workout yesterday at kings with James. Managed to run some errands after and then headed out for dinner with some friends in the evening. Didn’t sleep great which I was hoping to get a solid 8 hours in but it is what it is we keep pushing and I will try and sleep better tonight! Going to hit hamstrings down at kings today around lunchtime and then rest up in the evening!
LouisMoylan
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Hi Matthew, if your not thinking about competing anytime soon and you know you can digest it easily I would so go with it buddy. Keep your partner and yourself happy because there will come a time when you do want to compete where you won’t be able to do that!
LouisMoylan
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Hi! Had a really awesome back workout yesterday with James and Lucky Luke at kings gym. Hit a new PB on deadlifts which I was happy about. Form could be better but I am certainly working on this as I’m not really biomechaically built well for deadlifts. Going to work early today then head into the gym for an arm workout with James!! Following james training routine this week as he’s down at kings and I’ll be back on Justin’s plan from Monday onwards!!
LouisMoylan
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Hi Dean, as haider has mentioned it’s tough to say without seeing pics or knowing any background. I can see you’ve used the diet planner I would stick to that for a few weeks and then adjust accordingly. If you haven’t lost weight or stayed the same then reduce calories if your doing well don’t change it!
LouisMoylan