[Luna]

I’m gonna type my response again 😂 , I’m gonna say the exact same thing again, as it was super clear instruction

Change all presses to 5-9

Change the smith to another machine

Rear delt fly machine 1 x 6-10
Lat pulldown straight bar 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
Cable straight bar bicep curl 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
Decline 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
HOIST Flat Chest press machine 1 × 5-9
High incline DB press 1 × 5-9
Narrow grip smith 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
Single arm DB overhead extensions 1 × 15-20
Single arm preacher DB 1 × 15-20
Cable ab crunch 1 × 15-20

SESSION C (HEAVY UPPER 2)

Reverse fly single arm 1 x 6-10
Close mag grip pull down 1 x 6-10
Chest supported DB 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
Ab crunch machine 1 x 15-20

SESSION D ( HEAVY LOWER 2)

SLDL 1 x 6-10
BB 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 bench press 1 x 5-9
Underhand mag grip pulldown 1 x 15-20
Upper back T bar row 1 x 15-20
Chest supported DB lateral raise 1 x 15-20
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]

I’m gonna type my response again 😂 , I’m gonna say the exact same thing again, as it was super clear instruction

Change all presses to 5-9

Change the smith to another machine

Understood

Luna Alejandro

[Luna]

If you change all your pressing in general to 5-9 , for all sessions , so every single press set regardless of heavy/ light , is changed to 5-9 I think they will all move forward again . Do you have a secondary machine you can also use instead of mid incline smith ? Pick 2 diff machines so the smith which loads the lengthened a little more is subbed for something that is a little harder to lockout so then causes less recovery demand. The Frequency is the key , so training at profiles that allow for it , are important

The only day that has a mid incline Smith press is my SESSION B (HEAVY LOWER 1) which is my first movement for pressing you recommending. I change this to another machine if I would make that change, it would be a flat press machine. I really like it allows for great range of motion. So I could make the change to that?

Luna Alejandro

[Luna]

If you change all your pressing in general to 5-9 , for all sessions , so every single press set regardless of heavy/ light , is changed to 5-9 I think they will all move forward again . Do you have a secondary machine you can also use instead of mid incline smith ? Pick 2 diff machines so the smith which loads the lengthened a little more is subbed for something that is a little harder to lockout so then causes less recovery demand. The Frequency is the key , so training at profiles that allow for it , are important

Hey Jordan, thanks for the response from what I’m gathering change all of my pressing compounds rep range to 5-9 regardless if they’re supposed to for my light work on my heavy lower days and then also keep my heavy work at 5 to 9 on my heavy upper days for my pressing. So my pressing would be heavy on all sessions, correct? And then leave the rest of the work alone with the same rep ranges yes? If so, I will make those changes and then provide the revised split below. Thank you

Luna Alejandro

[Luna]

Depends on your goal. Are you losing, gaining or maintaining on these cals.

Gaining so far!

Luna Alejandro

[Luna]

A 40 protein/40 carbs/20 fat percentage split is probably the best place to start if you have no experience and this is your first cut. Have a daily step count to hit every day (This is all movement outside of training and cardio). 10,000 steps a day is a good place to start. Then follow the plan and tweak if you need to until you see a slow and steady fat loss. Continue until things stall for more than 5-7 days, then add in some cardio. Introduce cardio on rest days first, then gradually increase, and add in extra days when needed. Once output has been increased you can look to dropping some food at the next stall (Approx 200-300 calories).

When you say tweak it until I see slow and steady fat loss what does that mean exactly? Also when things stall for 5-7 days after making that first kcal decrease how much cardio should I be looking to increase per calorie jump as I know it’s not good to do both low food and high cardio? For example once fat loss slows on the 1st cal decrease I then can go ahead and add in a little bit of light cardio on my rest days and then once the fat wall slows from that, go ahead and make another food decrease yes? Thanks for the clarity

Luna Alejandro

[Luna]

 

Thanks a lot hilly. One more thing I have to ask is say my energy expenditure/maintenance calories is 2620 calories what would you suggest I come down to for the first calorie decrease?

Luna Alejandro

[Luna]

Sorry I’ve just re read your weight. That would probably be too high to start. Look to go around the 2000 to 2200 kcal Mark initially

Thank you Ryan. My current maintenance calories is 2638. Another question I have is how to implement cardio? Should I start with just coming down to maintenance calories and and create my deficit using cardio or should I go about doing it with food and use cardio as a tool as I get further into my diet?

Luna Alejandro

[Luna]

If it’s daft amounts of salmon, you run the risk of mercury poisoning, but from what you’ve written there I’d say that’s unlikely, especially if you’re eating smoked salmon, I don’t know many who eat more than 100g of that in a sitting.

I suppose you want to ensure it’s wild salmon, rather than farmed, but that’s not always financially feasible.

Have your blood work checked. If you’re wanting to find out the mercury levels in your blood, book a blood test to see where they land.

In terms of building up intolerances, again, I don’t think you’re eating enough to cause that, but that’s off the back of limited information in terms of weights. I ate 3x chicken breast meals per day, and I can’t go near the stuff – also confirmed by an intolerance test, and diet elimination.

Thank you. I shall keep annihilating the salmon.

Luna Alejandro

[Luna]

Defo yes , come down even more again if you like 🙂

Will do thank you.

Luna Alejandro

[Luna]

So almost all exercise want 2 sets – a heavier set and a back off set as per template above. However this is very much going to be based and adjusted based on response and how your recovery is.

however IMHO almost every one should have no issues recovering from this if they are on point with there Nutriton and supplements.

Some like to run it 2 on 1 off. Others just 4 days per week with a little more rest, again its about finding what works best for you

Thanks so much.

Luna Alejandro

[Luna]

That’s it there mate. You’ll see another big jump in progress on this. It helped me to add 8kg stage weight between Oct and April, some of it old tissue and some new. I spent most of 2024 in a deficit following a bro split.. once I got back in a surplus and introduced UL everything came back very quickly with the increase in frequency.

Mate thank you so much you’re a lifesaver. Exited to begin this chapter.

Luna Alejandro

[Luna]

I’m sorry but there is absolutely no way in the world you can’t do this , your just brainwashed from whatever shit your watching on insta . Please just get on with it

After re evaluating myself I have concluded that it was a combination of my caloric intake being too low and the aspect that I wanted to see progression every time I revisited an exercise. So when I progressed 12/15 of my moments the only thing I would focus on was the 3 that I didn’t which blinded me from seeing the bigger picture and what I had accomplished. Thank you Jordan.

Luna Alejandro

[Luna]

I’m just a normal dude trying to help, I noticed you didn’t mention food intake. Are you on a deficit, maintenance, surplus? Are you tracking? If you aren’t getting your food in as you should be, this could be a reason you’re stalling

Food intake was a big part of my problem. Thank you

Luna Alejandro

[Luna]

Hiya Luna, much like the others above have asked I’m interested in your response around how you feel you’re not recovering. What lifts have stalled? Maintaining something for three sessions isn’t that deep imo and could be the case for multiple reasons. (Rest time, movement order, how you’re approaching the session) How long have you been following this? I wouldn’t say it looks super demanding so let us know

Hey Maddy thanks for the comment and after re evaluating myself I have concluded that it was a combination of my caloric intake being too low and the aspect that I wanted to see progression every time I revisited an exercise. So when I progressed 12/15 of my moments the only thing I would focus on was the 3 that I didn’t which blinded me from seeing the bigger picture and seeing how I have been progressing the majority of my exercises.

Luna Alejandro