[Luna]

If you’re truly not recovering from this I would suggest a trip to doctor’s as your hormones may not be working right.

As at 16 yrs old this should be no issues.

You’re doing 15 sets per workout. Should be no issues especially with optimising recovery outside of gym

Wasn’t eating enough. Soon as an increased food I progressed amazingly!

Luna Alejandro

[Luna]

What is your body weight , are you natural ?

My body weight is 145 pounds I am natural. I am 16 years old. 

Luna Alejandro

[Luna]

What is your recovery like, sleep included & when was your last deload?

I had a de load last week. I took four days off yesterday was my first session back. I progressed some exercises, but I’m regressing in a lot of the compound movements. Sleep is good. I’m averaging 8-10 hours per night. The only thing off with my sleep is my sleep consistency WHOOP does a good job of telling me this 

Luna Alejandro

[Luna]

I think just work in higher rep ranges but still to 0 RiR.

Whilst you wait for your extender you can go from 6-10 to 10-15 to 15-20 to 20-25

It won’t take that long for your extender to arrive, and it certainly won’t be a 3 session jump from a max 6 to a max 20

Thank you all for the guidance. Will do.

Luna Alejandro

[Luna]

Hey!
I normally take 4 days off, do to my cardio and my steps though and stick to my rest day calories. That has always worked for me and my clients. I have been known to not do cardio if I’m really fatigued.
Instagram Chloepickford_ifbbpro

Thank you will do exactly that.

Luna Alejandro

[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?

Mark, I also have not programmed a D load since I started the program around a month ago. If you think a D load is needed, how should I go about it should I just take three or four days off? 

• This reply was modified 1 year ago by  Luna.

Luna Alejandro

[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