[Luna]

Hi Luna

You made an interesting point at the end of your comment about taking measures outside of training to enhance your recovery.

What is your sleep like? What is your hydration like? How long have you been running this training split for? When was the last time you had consecutive rest days / de-load?

My sleep is on point. I’m averaging 8 to 10 hours a night and steps around 12 to 13,000 a day.

Luna Alejandro

[Luna]

Max the rep range then add enough weight to push you to bottom end

Eg 100 x 25 , next session 115 x whatever you get it will be like 15 ish I’m sure , then stick on that until it’s 25 reps . Then you know 15 percent weight addition knocked you back to the bottom end of the range for next time

Thank you. Will do

Luna Alejandro

[Luna]

Start with reverse pec dec , and then do pulldowns and then upper back row . Then continue with the rest of the order you have it in

How does this look jordan? i altered the start of my Heavy upper days

SESSION A (HEAVY UPPER 1)

Reverse pec Dec 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 6-10

plate loaded shoulder press 1 x 6-10

Tricep dip machine 1 x 6-10

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 15-25

Leg press 1 x 15-25

Leg extension 1 x 15-25

Standing calf raise 1 x 15-25

Hanging leg raise 1 x 15-25

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

Mid incline smith press 1 × 15-25

High incline DB press 1 × 15-25

Narrow grip smith press 1 × 15-25

Single-arm lat pulldown 1 × 15-25

Machine upper back row (Precor seated row) 1 × 15-25

Machine lateral raise 1 × 15-25

Single arm DB overhead extensions 1 × 15-25

Single arm preacher DB 1 × 15-25

Cable ab crunch 1 × 15-25

SESSION C (HEAVY UPPER 2)

Rear delt cable fly 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 6-10

Machine shoulder press (Precor pin loaded) 1 x 6-10

Weighted dip with belt 1 x 6-10

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 15-25

Smith squat 1 x 15-25

Adductor 1 x 15-25

Toe press machine 1 x 15-25

Ab crunch machine 1 x 15-25

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 15-25

Plate loaded shoulder press 1 x 15-25

Narrow grip bench press 1 x 15-25

Underhand mag grip pulldown 1 x 15-25

Upper back T bar row 1 x 15-25

Chest supported DB lateral raise 1 x 15-25

cable overhead tricep 1 x 15-25

Single arm preacher curl machine 1 x 15-25

Cable ab crunch 1 x 15-25

Luna Alejandro

[Luna]

I fully agree with J here – move to a very controlled reverse now, focus on staying as lean as possible and be patient.

Then come back down in the same manor – patiently and you will end up leaner and bigger

Many thanks you guys for the guidance. Joining this community has benefited me more than I imagined.

Luna Alejandro

[Luna]

Well done , and nope you’re doing perfect . Cals come down , cardio and steps go up . You’re just running out of tools as you started way too fat. So they key here is rebuilding cals slow , you will be able to get them back to 3500 and still not be fat if you build them slow . If you binge and gain a ton of fat your back where you started . So the next phase is all in your control , it just takes discipline

Another question I have is at what rate to increase my cals going into my gaining phase? Thanks

Luna Alejandro

[Luna]

Well done , and nope you’re doing perfect . Cals come down , cardio and steps go up . You’re just running out of tools as you started way too fat. So they key here is rebuilding cals slow , you will be able to get them back to 3500 and still not be fat if you build them slow . If you binge and gain a ton of fat your back where you started . So the next phase is all in your control , it just takes discipline

Thank you Jordan for the reply. Do you think I should continue to drop cals and try to get leaner before starting a proper gaining phase? Hunger has been pretty significant and energy pretty low currently.

Luna Alejandro

[Luna]

Great job following the videos and laying it out. I say go for it and see how you do and form some feedback with recovery etc then report back here and we can help with any adjustments needed based off that!

One more thing I have to ask is I’m probably going to throw in 20 minutes of cardio on the days I’m not lifting. Does that sound good? My main focus is growth. Where would you suggest I put cardio in? Many thanks

Luna Alejandro

[Luna]

Great job following the videos and laying it out. I say go for it and see how you do and form some feedback with recovery etc then report back here and we can help with any adjustments needed based off that!

Thank you. Will be updating month by month.

Luna Alejandro

[Luna]

Looks good to me mate

Go get it. Be consistent. Be patient. Be relentless

Thanks rich, how many warm up sets would you like for these movements? 1-2 warm up sets?

Luna Alejandro

[Luna]

Hello luna ,

This looks good on paper but I am not sure about the volume.. you’ll have to try it and let us know how you get on matey .

What would you change about the split personally. I am need to fb training. What are your concerns? Thanks

• This reply was modified 9 months ago by  Luna.

Luna Alejandro

[Luna]

Hiya Luna, there’s no evidence that dictates that fasted cardio is more beneficial vs post-eating. A lot of the tie it’s down to personal preference. In regards to your position and what you mention your schedule allows for, I would absolutely suggest eating something pre-training especially if your performance is waning.

The guys above have mentioned that ideally we’d suggest keeping cardio away from training which I agree with, however, if your schedule doesn’t allow for it then you’ll have to continue as you are. What is your nutrition pre, during and post-training?

Before training, I have now added either one Rice Krispies treat or a cereal bar, which provides approximately 17g of quickly digestible carbs. I then drink my pre-workout, and I add in creatine and liquid glycerol. During Training, I’m currently just drinking lots of water or an electrolyte beverage, post training around 45 minutes after my cardio, I get home and have my first meal of the day, which usually consists of a carbohydrate either sweet potatos or rice and a protein which for me I bounce between salmon, chicken thighs, chicken breast tenderloins, venison tenderloins. For example, today I did 8 ounces of jasmine rice, 9.2 ounces of chicken breast tenderloins, and a small oatmeal biscuit. The macros for this meal were 59p 3f 73c. This meal was at 9 am. Three hours later, I had 5.9 ounces of sweet potato, 6.5 ounces of 99% lean ground turkey.

Luna Alejandro

[Luna]

Hi Luna, I can’t seem to see your sessions have you uploaded them? Or is it is possible to type them out (copy and paste them into the thread)

I don’t know my I can’t upload photos. So annoying. Here is the split.

SESSION A (HEAVY UPPER 1)

Low incline DB press 1 x 6-10
plate loaded shoulder press 1 x 6-10
Tricep dip machine 1 x 6-10
Lat pulldown straight bar 1 x 6-10
Chest supported t bar row 1 x 6-10
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 15-25
Leg press 1 x 15-25
Leg extension 1 x 15-25
Standing calf raise 1 x 15-25
Hanging leg raise 1 x 15-25

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
Mid incline smith press 1 × 15-25
High incline DB press 1 × 15-25
Narrow grip smith press 1 × 15-25
Single-arm lat pulldown 1 × 15-25
Machine upper back row 1 × 15-25
Machine lateral raise 1 × 15-25
Single arm DB overhead extensions 1 × 15-25
Single arm preacher DB 1 × 15-25
Cable ab crunch 1 × 15-25

SESSION C (HEAVY UPPER 2)

Machine incline chest press 1 x 6-10
Machine shoulder press (2) 1 x 6-10
Weighted dip with belt 1 x 6-10
Close mag grip pull down 1 x 6-10
Chest supported DB row 1 x 6-10
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 15-25
Smith squat 1 x 15-25
Adductor 1 x 15-25
Toe press machine 1 x 15-25
Ab crunch machine 1 x 15-25

SESSION D ( HEAVY LOWER 2)

Cable hamstring curl 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 15-25
Plate loaded shoulder press 1 x 15-25
Narrow grip bench press 1 x 15-25
Underhand mag grip pulldown 1 x 15-25
Upper back T bar row 1 x 15-25
Chest supported DB lateral raise 1 x 15-25
Cable overhead tricep 1 x 15-25
Single arm preacher curl machine 1 x 15-25
Cable ab crunch 1 x 15-25

Luna Alejandro

[Luna]

I’d personally keep cardio as far away from training as possible

When was your last deload ?

I wish I could unfortunately how my schedule it is set up I have to do both my training and first cardio session in the morning. Im going to program a de load starting next week. Thanks

Luna Alejandro

[Luna]

So you’re doing both training and cardio fasted? And then a pm session of cardio?

If you’re wanting to keep one session of cardio fasted then I would move your training to the time that you do your pm cardio and then do that cardio session post workout if you need it

Yes, I do my cardio in the morning fasted after my lift 

Luna Alejandro

[Luna]

Thank you lots.

Luna Alejandro