[LouisMoylan]

Hey guys, had a great afternoon at the darts yesterday then drove back to London! Chilled in the evening. Up early today for a fasted walk then off to work!

LouisMoylan

[LouisMoylan]

Morning guys, had a solid tennis session yesterday, performed well. Came home and ate after then headed to Milton Keynes for a darts tournament! Had an amazing evening. Up early today for breakfast and another darts session.

LouisMoylan

[LouisMoylan]

Hi Chris, I love bro split and ive used bro split for majority of my training life. Personally I like to do higher volume workouts as I feel like you have more time to recover from the workouts. I’ll usually do 6 exercises for workouts like chest, Arms, shoulders and for back and legs usually 7/8 exercises per workout. I’ll split the workouts between compound and isolation movements usually starting with an isolation movement then doing my heavy compound movements then I’ll move back to isolations then finish up with another compound movements at the end. I like to do 3 working sets per exercise and the rep ranges will vary from 6-12 reps, usually starting with the heavier lower rep sets. If you want to have a look at some of my workouts please visit my log and you’ll be able to see the workouts I do!

Also my idea of a Bro Split is:

Chest
Back
Legs
Shoulders
Arms

I don’t know anyone that does a bro split and splits quads and hamstrings or pairs chest + bi etc. The reason for it being a bro split is that it’s supposed to be a simple bodypart split.

LouisMoylan

[LouisMoylan]

Hey buddy, I definitely work increase food slightly here and keep slowly doing so until your weight starts to increase again. This is definitely a good spot to be in!

LouisMoylan

[LouisMoylan]

Arms

Rope Pushdown (elbows tucked) – 3 Sets

Machine Curl – 3 Sets

Straight Bar Pushdown (elbows flared) – 3 Sets

Dumbell Curl – 3 Sets

Heavy Dumbell Overhead Extension – 3 Sets

Hammer Curl – 3 Sets

Single Arm Dumbell Skull Crusher – 3 Sets

Single Arm Machine Curl – 3 Sets

LouisMoylan

[LouisMoylan]

Hey guys, busy day at work yesterday! Was tired after but managed to bang a solid arm session! Chilled in the evening watching darts! Up early today for tennis.

LouisMoylan

[LouisMoylan]

Shoulders

Dumbell Lateral Raise – 3 Sets
Dumbell Overhead Press – 3 Sets
Chest Supported Rear DB Fly – 3 Sets
Machine Lateral Raise – 3 Sets
Machine Rear Fly – 3 Sets
Machine Press – 3 Sets

LouisMoylan

[LouisMoylan]

Morning guys, cracking day at work yesterday! Got in the gym around 5pm for a rehab session for my back then hit a nice shoulder workout. Felt good. Chilled at home after getting meals in. Slept ok, up early today for my fasted walk.

LouisMoylan

[LouisMoylan]

Legs –

Leg Extension – 3 Sets
Lying Hamstring Curl – 3 Sets
Leg Press (Quad Based) – 3 Sets
Standing Leg Curl – 3 Sets
Hack Squat – 3 Sets
Adductor – 3 Sets
SUPERSET
Anductor – 3 Sets
Donkey Calf Raise – 3 Sets
Seated Calf Press – 3 Sets

LouisMoylan

[LouisMoylan]

Hi Chris, I love bro split and ive used bro split for majority of my training life. Personally I like to do higher volume workouts as I feel like you have more time to recover from the workouts. I’ll usually do 6 exercises for workouts like chest, Arms, shoulders and for back and legs usually 7/8 exercises per workout. I’ll split the workouts between compound and isolation movements usually starting with an isolation movement then doing my heavy compound movements then I’ll move back to isolations then finish up with another compound movements at the end. I like to do 3 working sets per exercise and the rep ranges will vary from 6-12 reps, usually starting with the heavier lower rep sets. If you want to have a look at some of my workouts please visit my log and you’ll be able to see the workouts I do!

LouisMoylan

[LouisMoylan]

Morning guys, solid tennis hit yday was happy with how I played. Worked after then absolutely smashed legs in the gym in the late afternoon. Good workout but I’m sure my back will suffer from it! Already feeling DOMs. Up early today for a fasted walk then off to work!

LouisMoylan

[LouisMoylan]

Hey buddy, are you sure that it’s bread that’s causing the issue? Have you tried gluten free bread? I would consistently test various types of bread to figure out which ones irritate you and which ones don’t. Now IF they all irritate you then I’m sorry but I would discontinue eating it! I LOVE eggs I’ve eaten eggs everyday for 33 years of my life and I suffered stomach issues throughout. I cut outs eggs through elimination dieting and it solved my stomach issues and I haven’t eaten an egg since 💔. You have to do what you have to do!

hey thank you for answer! that is exactly what i tought. The only thing that i didnt eliminate are eggs. Everything else i rotate for a few weeks out and it didnt help. Recently i cut out oats,its maybe a little better but i still have problems. Maybe is time that i try to cut eggs. Tell me after how many days should i see improvment is eggs are problem?! and what did you implement in diet to replace eggs? thank you very much

[/quote]
Hey Micko, it took 2/3 days to notice a difference and then it just got better and better after that. I actually avoid chicken also now so my replacements for eggs and chicken is mainly beef and lean pork. Sometimes lamb if I want a fattier protein.

LouisMoylan

[LouisMoylan]

Hey buddy, are you sure that it’s bread that’s causing the issue? Have you tried gluten free bread? I would consistently test various types of bread to figure out which ones irritate you and which ones don’t. Now IF they all irritate you then I’m sorry but I would discontinue eating it! I LOVE eggs I’ve eaten eggs everyday for 33 years of my life and I suffered stomach issues throughout. I cut outs eggs through elimination dieting and it solved my stomach issues and I haven’t eaten an egg since 💔. You have to do what you have to do!

LouisMoylan

[LouisMoylan]

Hey guys, great day yesterday! Work was good and I managed to get some rehab and a decent back session in! Went to a pub quiz in the evening which was fun then came home and ate and went to bed! Up early today for a fasted tennis hit then off to work!

LouisMoylan

[LouisMoylan]

Hey buddy, I personally wouldn’t adjust my chance on hack squat however I don’t see an issue with it. If your making a huge adjustment in the foot position and you really feel it differently then I don’t see why not. I just think that from your most powerful position any variation wont be different enough to change anything. If you was to say your going to go narrow and low and then switch to wider and higher yes there would be some benefit as it would definitely target a different area but again you’ll likely not be your strongest in either of those positions.

LouisMoylan