[Luna]

Yes, I’ve currently lost 2.5 lbs since start of diet

Luna Alejandro

[Luna]

Steps and cardio ?

My average step count according to my WHOOP is around 15,000. Cardio is minimal currently doing 20 minutes. Elliptical 20mim at home on upper days no cardio on lower days and 40min level 6 incline treadmill on rest days. If I’m feeling lazy, I replace that with 30 minutes elliptical. According to my whoop data says I do 200cal in 30 min on that

• This reply was modified 6 days, 17 hours ago by  Luna.

Luna Alejandro

[Luna]

So the clear issue is you seem to think there is some must rigid way . There is not

There are no set rules to number of exercises , order of exercises , number of sets , rep ranges

All that matters is lifting frequently , using exercises that you can standardise and then lifts go up asa result of adaptations occurring from training close to failure .

Everything looks fine , the only way to adjust is based on lift progress .

Thank you 🙏

Luna Alejandro

[Luna]

Luna Alejandro

[Luna]

Another thing I must add is that the upper lower template that is on Jordan’s Instagram does not follow the same split structure that he goes through in the upper lower video on the education section. The number of exercises is different in the reference ranges are different so I apologize if I’m having confusion when it comes to, knowing how to properly set this up. Just looking for clarity.

Luna Alejandro

[Luna]

I’ve run both 3 rotations and 2 rotations before. I find (personally) running 3 rotations leaves me feeling detrained on movements – with big enough gaps between repeating a move it can be hard to get in the groove enough to feel like you know the movement like the back of your hand. Another consideration is exercise order here – you’ve predominantly started all upper sessions with pressing – if you wanted to prioritise back a little more you could look to have one or two upper sessions with back work earlier in the session.

Thank you for the reply I totally understand this going to make my changes now and drop a rotation. 👌

Luna Alejandro

[Luna]

This looks like a lot of rotations, the gap between doing each session will be pretty long. Have you had a watch of Jordan’s YouTube video on how you could go about setting up this rotation?

Thank you for this feedback. I was a little skeptical about the number of rotations however, I thought it was best to follow the upper lower template. I will simply just drop to two rotations. Many thanks

Luna Alejandro

[Luna]

Put it before push work

Thank you Jordan will do

Luna Alejandro

[Luna]

This looks fine if chest / shoulders are focus points then makes sense.

How would I alter this split to make my back my focus point? Would I simply just put my back work first on my upper days? My back is the most under developed body part I have and I’m needing to bring it up. I understand I’m in a deficit right now so growth will not be happening but I will be keeping this split for my next growth phase as well

Luna Alejandro

[Luna]

As you are only 13 days into your diet, I suspect that he’s just at first initial drop in body weight that’s caused for numbers to maintain / go down a little, I wouldn’t jump the gun to change anything, as you are simply 13 days into a cut.

Depending how long your diet is set to be / goal weight

You have a couple of options

If it’s just a small reset – keep split the same, get in get out – moving to your upper lower split then

If it set to be a longer diet , I suspect full body every other day would be a little bit too much, so I’d look to change to the upper lower now run the diet, and then look to progress nicely as you build back up into your build phase

Definitely not a small reset I’m coming back from a hard gaining phase and have a substantial amount of body fat to lose I’m at around 20% body fat right now. I plan on dieting down to around 10% so I think I’m going to go ahead and make my change to upper lower and run my fat lost phase on that like you have suggested

Luna Alejandro

[Luna]

if your planning on moving to a U/L anyway I would consider that transition now to give yourself more rest between body parts while on a deficit as this may likely help maintain strength a little better with the reduced frequency.

However as J says its very normal to loose strength when you are dieting

Thank you, Hilly for this reply I actually like the idea of transitioning to upper lower split now my full body sessions are quite long, and I’m honestly getting very tired of them

Luna Alejandro

[Luna]

I agree with Jordan it is very normal for this to happen. You could do what Jordan’s said just ignore and push through. However sometimes I like to adapt my training to where I am and why I’m doing in terms of fat loss and adjusting volume but it all comes down to your own recovery

Thank you, Kamara. How would you adjust my volume from the split? I posted below since everything is one set per movement. Would that mean I am changing my rep ranges or simply removing certain exercises?

Luna Alejandro

[Luna]

Natural , in a deficit , at low body weights , it’s very normal for strength to regress .

I would ignore it , keep going and then once back in a surplus you will surpass any previous best strengths

Thank you, Jordan. I plan on once I finish my fat loss phase and I’m relatively lean to make my jump into upper lower split. How does this sound? I believe by then I would have exhausted full body and ready to move on.

Luna Alejandro

[Luna]

SESSION A (HEAVY UPPER 1)

Rear delt fly machine 1 x 6-10

Lat pulldown MAG GRIP 1 x 6-10

Chest supported t bar row 1 x 6-10

Low incline DB press 1 x 5-9

plate loaded shoulder press 1 x 5-9

Tricep dip machine 1 x 5-9

Cable side lateral 1 x 6-10

Single-arm tricep pushdown 1 x 8-12

HOIST bicep curl machine 1 x 8-12

Seated hamstring curl 1 x 15-20

Leg press 1 x 15-20

Leg extension 1 x 15-20

Standing calf raise 1 x 15-20

Back extension abdominal crunch 1 x 15-20

SESSION B (HEAVY LOWER 1)

Lying ham curl 1 x 6-10

Hack squat 1 x 6-10

Adductor 1 x 6-10

Toe press (machine) 1 x 6-10

PRECOR Converging chest press machine 1 × 5-9

High incline DB shoulder press 1 × 5-9

Hoist ROC-IT JM PRESS 1 × 5-9

Single-arm lat pulldown 1 × 15-20

Machine upper back row (Precor seated row) 1 × 15-20

Machine lateral raise 1 × 15-20

Cable overhead tricep extensions 1 × 15-20

Single arm preacher DB 1 × 15-20

Cable ab crunch 1 × 15-20

SESSION C (HEAVY UPPER 2)

Lying bench rear delt cable fly single arm 1 x 6-10

Close mag grip pull down 1 x 6-10

Chest supported smith row 1 x 6-10

Machine incline chest press 1 x 5-9

Machine shoulder press (Precor pin loaded) 1 x 5-9

Weighted dip with belt 1 x 5-9

DB lateral raise 1 x 6-10

Straight bar tricep pushdown 1 x 8-12

Machine preacher curl 1 x 8-12

Seated hamstring curl 1 x 15-20

Smith squat 1 x 15-20

Adductor 1 x 15-20

Toe press machine 1 x 15-20

Back extension abdominal crunch 1 x 15-20

SESSION D ( HEAVY LOWER 2)

SLDL 1 x 6-10

Smith squat 1 x 6-10

Leg extension 1 x 6-10

Standing calf raise 1 x 6-10

Machine incline chest press 1 x 5-9

Plate loaded shoulder press 1 x 5-9

Narrow grip smith JM press 1 x 5-9

Neutral grip pulldown 1 x 15-20

(SA) bench supported cable row 1 x 15-20

Dual cable bench side lateral raise 1 x 15-20

(SA) cable overhead tricep 1 x 15-20

Single arm preacher curl machine 1 x 15-20

Cable ab crunch 1 x 15-20

Luna Alejandro

[Luna]

Agree with the girls here, take your meal with you. Ideally something that can’t be spoiled. Chocolate Hazelnut CoR with Banoffee Whey and some fruit.

I have mine with me for post session and either eat it in the gym or car before I go home.

How do you prep your COR to have it ready for you post workout James? Do you just keep it in the car with the whey drip already on it and the berries already mixed in? Or do you drink your whey and have berries separate? Many thanks

Luna Alejandro