[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 1 year, 3 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

[Luna]

Photo does not seem to be loading

Luna Alejandro

[Luna]

Woke up this morning and feel ready to attack and no more soreness. Going to give it hell today.

Luna Alejandro

[Luna]

Hey Luna, personally I don’t think so no. I do 30 mins cardio daily even in my offseason. During a dieting phase I’ll increase this and potentially do 2 sessions if I have to. I mean you might be able to get away with 20 mins early on in your diet but it depends then what you’ve been doing in your offseason and how your body is responding. Often times I don’t really need to increase my cardio during dieting I’ll keep it at a flat rate or 30 mins daily in offseason and diet and just adjust my calories if my body is responding well. I don’t like the thought of being obsessed with doing no cardio as a lot of competitors like to try do the past few years.

Thanks lots.

Luna Alejandro

[Luna]

Full body eod training, Jordan’s approach:
(every exercise is 1 set)
chest focused push compound
shoulder focused push compound
triceps focused push compound
side delt
lat focused row
upper back focused row
triceps isolation
biceps isolation
leg curl
squat pattern
leg extension
calves
abs
check Jordan’s video on full body training for further details (youtube/or education section on this site)

Thanks I was able to find his template on instagram which was very helpful

Luna Alejandro

[Luna]

There are also some written full body templates on Jordan’s IG

Thank you this was helpful

Luna Alejandro

[Luna]

Hello everyone, for the past year and a half. I have been doing a modified push pull legs split and I’m ready to start taking bodybuilding to a much more serious level I’m ready to start full body, but I don’t know if that’s wise based off of the position that I’m in currently. I’ve been on bulk for the past year and I’m currently currently sitting around 28% body fat and had originally planned to cut for the next five months that is before I was exposed to full body training. I want to start full body training now but I am concerned that since I am cutting, I will not be able to see the benefits and growth as well. I guess what I’m really asking is if it would be wise to cut down on body fat before starting full body training.

• This reply was modified 1 year, 8 months ago by  Luna.

Luna Alejandro