[Marvin]

I explained my approach in that thread n advised you can see how I did mine in full detail in my log on here with pictures of progress ????

____________________________

Instagram name – Hillydoc. http://Www.physique-enhancement.co.uk | http://www.trainedbyjpclothing.com – The most anabolic clothing ever! |

http://www.trainedbyjp-nutrition.com – highest quality supplements on the market.

Did not really get it here – I asked you but you did not see.

Will have a look in your log tomorrow ????

Gotta work now.

Thanks for your answer.

♛ Мишка ♛[/quote]

I saw but had already explained its in my log in picture detail ????
____________________________

Instagram name – Hillydoc. http://Www.physique-enhancement.co.uk | http://www.trainedbyjpclothing.com – The most anabolic clothing ever! |

http://www.trainedbyjp-nutrition.com – highest quality supplements on the market.

[/quote]

Ah okay, sorry mate, I thought you just did not saw it 🙂
Will study your whole log today, only had looks in Jordans until now.
Thanks for your help! 🙂

♛ Мишка ♛

A man can have anything, if he is willing to sacrifice everything.

Instagram: marvin_materzok

[Marvin]

^ In your split it says Pull is before Push session.

Like I said if you want to prioritize your back make sure you have that workout placed in the weekly rotation where you have the most energy.

Guess that’s the only way I can set up my workouts w 2x pull and pull far enough away from legs.

Or not?

A man can have anything, if he is willing to sacrifice everything.

Instagram: marvin_materzok

[Marvin]

I explained my approach in that thread n advised you can see how I did mine in full detail in my log on here with pictures of progress ????
____________________________

Instagram name – Hillydoc. http://Www.physique-enhancement.co.uk | http://www.trainedbyjpclothing.com – The most anabolic clothing ever! |

http://www.trainedbyjp-nutrition.com – highest quality supplements on the market.

Did not really get it here – I asked you but you did not see.
Will have a look in your log tomorrow 🙂
Gotta work now.

Thanks for your answer.

♛ Мишка ♛

A man can have anything, if he is willing to sacrifice everything.

Instagram: marvin_materzok

[Marvin]

I’m currently cutting on :

120 mg Test E per week
600 mg Tren E per week
450 mg Masteron P per week

I’m planning to stay lean in the off season, so I would like to “bulk” on : (if you would use other things, I’m open minded – just would like to keep tren in as I have no problems on it + it seems to keep me lean and works well w nutrition portioning)

120 mg Test E per week
450 mg Tren E per week
600 mg Boldenone C per week

So what would you guys say is “best” for that kind of “enhanced athlete”?

Slowly diet reverse OR use the “recovery diet” (as far as I know : you should pack on 5-10% of body weight in the first 4 weeks and then one should aim for 0.5%-1.5% of body weight per month)

♛ Мишка ♛

@jordanpeters
@corinne
@hilly
@dean
@kuba

(just copied the list from the cortisol thread, hoping for some of you to chime in here 🙂 because this is v important for me, I’m getting sub10% lean the first time in my life and would like to be really “clean” / “tidy” in the off season without getting too fat again)

A man can have anything, if he is willing to sacrifice everything.

Instagram: marvin_materzok

[Marvin]

Okay, thanks my man! 🙂

So I would say I should :

Monday Push
Wednesday Pull
Friday Legs
Sunday Pull

Or not? 🙂

♛ Мишка ♛

A man can have anything, if he is willing to sacrifice everything.

Instagram: marvin_materzok

[Marvin]

Yes, this is usually how you train.

6-9 + 9-12 rep range.

If, like in your example, you get the high end of the rep range, you add weight next time you do the given exercise.

Only exception I do know rn is for example Cable Side Laterals, where u do a lighter set to “feel” your side delts working (10-12 reps) and really emphasize that you move the weight w side delts. After that you increase your weight for like 5-7 sets. After that you do a pump set for 15+ reps.

Hope that helps.

♛ Мишка ♛

A man can have anything, if he is willing to sacrifice everything.

Instagram: marvin_materzok

[Marvin]

I personally use 2 Rotations and will add a third one if I stall too often 🙂

♛ Мишка ♛

A man can have anything, if he is willing to sacrifice everything.

Instagram: marvin_materzok

[Marvin]

Also interested – but more for a lean / clean off season period – not exactly a recomp.

♛ Мишка ♛

A man can have anything, if he is willing to sacrifice everything.

Instagram: marvin_materzok

[Marvin]

Impossible to say for sure however that’s how I handled my rebound.

Dropped protein a touch and double carbs compared to last week.

so protein from 360 down to 320.

carbs from 120 to 250

fats still low.

kept 1 high day per week in with a free meal.

when weight loss stalled I added 50g carbs = 200kcal and monitored condition. I put on 50mg over 6 months doing this more or less and was in decent shape. you can see it all logged in my journal.
____________________________

Instagram name – Hillydoc. http://Www.physique-enhancement.co.uk | http://www.trainedbyjpclothing.com – The most anabolic clothing ever! |

http://www.trainedbyjp-nutrition.com – highest quality supplements on the market.

I do not understand.

Weight loss stalled?
You put on 50 mg over 6 months?

I mean, his Question was Post show Rebound / reverse Dieting (mine is the same – that’s why I ask what you meant by your Post).

Can you please explain?
Want to know how to reverse diet / rebound “best” too, because I’ll be there in some weeks too.

♛ Мишка ♛

A man can have anything, if he is willing to sacrifice everything.

Instagram: marvin_materzok

[Marvin]

Jordan got 3 videos on here, which I watched to build my own PPL split – for my own needs.

“How to programme pull session”
“How to program legs”
“How to program a push workout”

♛ Мишка ♛

A man can have anything, if he is willing to sacrifice everything.

Instagram: marvin_materzok

[Marvin]

What do you guys think about this product?

Active Health (#LEAN) – 1 Capsule:
Octodrine (DMHA): 100mg
Di-Caffeine Malate: 85mg
Yohimbine Bark extract (8%): 180mg
Yohimbine HCl: 6mg
White Willow Bark: 200mg
Grapefruit extract: 80mg
Green Tea: 200mg.

Would this be a good fatburner too?

♛ Мишка ♛

A man can have anything, if he is willing to sacrifice everything.

Instagram: marvin_materzok

[Marvin]

Looks pretty awesome to me man!

Thanks buddy – so nothing I could improve in your opinion? ;o

♛ Мишка ♛

A man can have anything, if he is willing to sacrifice everything.

Instagram: marvin_materzok

[Marvin]

you lost 16kgs in 6 weeks, thats a lot! current calories?macros?
____________________________

Instagram @lara_lein89 | http://www.trainedbyjpclothing.com – The most anabolic clothing ever! | http://www.trainedbyjp-nutrition.com – highest quality supplements on the market.

Thanks Lara! ????

Came from a fat all out bulk – much water in there haha.. (Starting picture included here)

I updated my original Post because I thought calories / macros would be a good addition Hehe :).

♛ Мишка ♛

A man can have anything, if he is willing to sacrifice everything.

Instagram: marvin_materzok

[Marvin]

I see the logic behind training a muscle more often equals more growth but there are exceptions to that theory – Dorian Yates is one, Jay Cutler is another. You are at a pretty advanced level so you will be pretty in tune with what’s worked for you so far. You highlighted your weak areas so now you need to pick the setup that allows you to bring up those lagging body parts. Upper lower is great if you’re only doing compounds but you need a bit more targeted work imo. PPL allows this and with it still being low on the volume side of things there is scope to add in ‘top up’ work such as doing arms at the end of each session. I’ve been doing PPL for the last 2 years and I’ve made good progress in size and strength but I’m finding my shoulders aren’t progressing and I’m just not getting on with doing chest and delts in the same workout so I’m going to try a 4 day split and give shoulders it’s own day. Your shoulders are massive so I don’t think you will have an issue here!

I’ve build a 2 variations PPL- what do you think about this one?
Focusing lats first in both Pull Variations.
Anything I can do better (for me personally)?

♛ Мишка ♛

A man can have anything, if he is willing to sacrifice everything.

Instagram: marvin_materzok

[Marvin]

For the guys on the app (who may can’t see the pdf I included)

PULL A Sets Reps
chest supported lat pulldown 2 working sets 6-9, 9-12
snatch grip Deadlift 2 working sets 6-9, 9-12
lat pulldown wide neutral 2 working sets 6-9, 9-12
chest supported row 2 working sets 6-9, 9-12
Smith shrug 3 working sets 6, 8, 10
Reverse pec dec 3 working sets 8-12
ez cable curl 3 working sets 8-12
Rope hammer curl 4 point rest pause 12-15

PUSH A Sets Reps
low incline smith 2 working sets 6-9, 9-12
high incline smith 2 working sets 6-9, 9-12
close grip smith 2 working sets 6-9, 9-12
Cable fly 4 point rest pause 12-15
Cable side lateral 3 working sets 8-12
side lateral machine 4 point rest pause 12-15
rope tricep pushdown 3 working sets 8-12

LEGS A Sets Reps
Lying ham curl 2 working sets 8-12
Smith Squat 2 working sets 6-9, 9-12
Leg press 2 working sets 6-9, 9-12
Adductor 4 point rest pause 12-15
Leg extension 3 working sets + drop 8-12 + 1 drop
Standing calf raise 3 working sets + drop 8-15 + 1 drop

—————————————————————–

PULL B Sets Reps
undergrip ez lat pulldown chest supported 2 working sets 6-9, 9-12
rack Deadlift 2 working sets 6-9, 9-12
rev v-grip pulldown 2 working sets 6-9, 9-12
chest supported Dumbbell row 2 working sets 6-9, 9-12
cable pullover 2 working sets 6-9, 9-12
high cable rear delts 3 working sets 8-12
Dumbbell x body curls 3 working sets 8-12
one arm cable curl 4 point rest pause 12-15

PUSH B Sets Reps
flat smith 2 working sets 8-12
incline chest press 2 working sets 6-9, 9-12
dips triceps 2 working sets 6-9, 9-12
Pec dec 4 point rest pause 12-15
smith upright row 3 working sets 8-12
side lateral machine 4 point rest pause 12-15
v-grip tricep pushdown 3 working sets 8-12

LEGS B Sets Reps
Leg extension 2 working sets 8-12
Romanian Deadlift 2 working sets 6-9, 9-12
Squat Machine 2 working sets 6-9, 9-12
Abductor 4 point rest pause 12-15
rev hypers 4 point rest pause 12-15
Smith Stiff legged DL 2 working sets 8-12
Seated calf raise 3 workings sets + drop 8-15 + 1 drop

♛ Мишка ♛

edit : Formatting did not work properly.. dunno why – so I added screenshots, which should also work in the app

A man can have anything, if he is willing to sacrifice everything.

Instagram: marvin_materzok