Hello guys,

first training after being sick is in the books, feeling good again and didn’t drop too much strength over the past 10 days. I was able to basically get back at it where I left. Some minor drop offs did occur tho like missing a rep or two but only at like 3-4 out of 18 working sets. Other than that the training felt really well.…

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Hey guys,

haven’t been online for a while since I’ve got some work to do in University which takes up most of my time at the moment. However I still crack on with the training and food, I just don’t have the time to share my training here because I’m absolutely fucked after the gym.

I just wanted to let y’all know what’s going on over here in…

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Hey Guys, I haven’t posted all week since when I wanted to post my logs I was always so fucked that I couldn’t get it done and had stuff to do the next day. I’ve, since my last post, had 4 training sessions, 2 upper 2 lower, and was able to continue where I left off even after being sick.

Basically after 9 days of being unable to train and…

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Here is a glimpse of my setup for rear delt flies

28.10.2024


Good Morning !


Updating my log after a few days again, Had a good Upper session, BUT I’m in desperate need of an gym pin haha. I had to stop my working set 2-3 reps in on two exercises because the plates got stuck in the weight stack which made me absolutely furious BUT other than that everything went very well. I also was my…

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Oh LOL okay I’ve never looked into DC training, I was just like “yeah well that’s the most logical way of doing this” haha.

Hey, thanks for the answers,

I’m for sure not as developed as I’d wish to be but I’d still say that my arms, especially my biceps, and my chest are the weakest parts of my body. I do have chest/most of the pushing movements at the start of my Upper days to compensate for that, the biceps on the other hand are hit dead last. I’m, with no…

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Wouldn’t it be beneficial for your biceps growth to put them on the start of your lower days in order to create maximum stimulus instead of the end of upper days ? I’d also argue that two working sets of biceps at the beginning of your lower day would NOT be as taxing that you’d lose performance on the rest of the exercises. Correct me if my way… Read more

Good afternoon guys !
Yesterdays Upper 2 training was EXTREMELY nice, I’ve added dips and an high incline press back into the mix since my shoulder is painless now. I’m looking forward to Lower 2 today an will report back when I’ve gotten it done. I’m currently sitting at 107.1kg, slowly creeping up to the heaviest I’ve ever been.

Now for the…

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22.10.24

Hey guys, back here after 3 days, the training has been very very intense which is why I’m really exhausted and not updating the log at the day of the training or even the day after, but that’s good, I know I’m working at my max so it’s OK to be fucked all the time. I’ve had Lower 1 the day I wrote the last Update for Upper 1 so it’s…

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21.10.24

Good Morning Guys,
Had an fantastic Upper training in my go to gym again. I’m currently at a sweet spot where I’m constantly progressing my lifts whilst pushing my body weight up. I’ve never seen such a high pace in progress as I’ve got right now cracking on with Upper Lower. The high frequency approach really forces me to be…

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Hey Guys, reporting back to you pretty late again,

The last Upper session was in a different gym as I already said therefore I couldn’t really track my training as precisely but I’ve still made sure to go all out on my sets. I’ve chosen weights so that the rep ranges I usually had persisted throughout the training BUT I’ve not written down…

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16.10.24

Hey guys, checking in with y’all 2 days after the session, since I was proper proper fucked after Lower 1. It was a great session and I already improved on my SLDLs. The other lifts progressed very well too, I was able to add reps to every exercise. Also this was the first training with my new TBJP Gear, felt really good to wear some…

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Well is there enough emphasis on the glutes in my approach if you’re focusing them ?

Yes, heavily, she almost only trains lower body if she is hitting the gym irregularly. If she’s in her 3 day training cycle (Glute&Front Legs / Rest / Upperbody / Rest / Glute&Rear Legs / Rest / Rest) she hits Upper as well but only once a week.

Oh no no she DOES have the desire to go to the gym and work for her muscles she is just not as “thick skinned” to just go in and tell her mind to fuck off and do the work. She’s more of a softie haha.

Hey Meg, she said that she’d prefer training 3 days a week otherwise it’s too stressful for her because of work etc. that’s why I based the split around those 3 days.

She was not consistent because she doesn’t have a strict training regimen, just some slight idea of what she wanted to do in her sessions and then based her training around… Read more

As the title implies I want to set up a training plan for my girlfriend. She’s an intermediate lifter, been doing that for about 2-3 years on and off now and isn’t satisfied with the progress. She’s not very consistent with her training sessions which is why I am now going to design a split for her.

I was thinking of…

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15.10.24
Hey Guys, later than usual update on my Log,

Uni just started again and I was in a little bit of stress but now that I’ve sorted the unimportant stuff out I got time on my hands again.

I had Lower 2 about 3 sleeps ago and I’m ready for Lower 1 today but before that I’ll have to recap yesterdays Upper 1 session which was phenomenal.…

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Understood ! Will do.

I’ve included SLDLs for the first time on my last Lower Day which was 3 sleeps ago so it would be time to hit Lower again but my hams are still very very sore. Is this an issue because of volume or could it be that my body hasn’t adapted to the stimulus of the SLDLs yet and the soreness will fade after a couple Lower+SLDL sessions ?

Should I…

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10.10.24
Rest Day:

I’ve visited my physiotherapist and we’ve come to the conclusion that my mobility etc. is phenomenal BUT my tendons might get hit on too much within one week with the high frequency of Upper/Lower. Therefore I’ve made adjustments on the volume, reducing some pressing and fly movements in order to cut some junk out. I now have…

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08.10.24
Upper 2 – with a twist

Had a phenomenal “Upper 2” session yesterday but I had to swap exercises again due to my shoulder. I again started with Reverse Pec Deck since it doesn’t tax anything from my Pec Deck and pressing movements and kind of gives my shoulder stability. I really wanted to up the weight on that lift but the…

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07.10.24
Last Rest Day before my next Upper session and my shoulder is feeling much better now.
I’d say I’m back at 90-95%, there is basically no pain when moving my arm etc. I’m excited to test it under load tomorrow. I wont be going heavy on the shoulder movements just yet but the other pressing movements should feel much better. I’m very…

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Grüezi Michael,

I don’t want to make you panic nor be the bearer of bad news and this is just a thought but I’d investigate further towards a medical condition. There are very very rare (two in a million people) adrenal gland tumors (both good and bad) which produce estrogen.

On the other hand, as Peter already said, make sure the mast is real.

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From Todays Upper

04.10.24

106.3kg

I had a surprisingly good Upper 1 session today and was able to progress in every lift, even though I was completely out of the gym for 10 days. I’ve swapped around my exercise order to prevent any more damage to my
shoulder and started with a 15 minute warmup/stretching routine like my
physiotherapist advised me to. My…

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Hello Jordan,

sadly the “Sponsors” sub-category is closed for further threads/comments and the other categories also don’t seem fitting for this question, which is why I’m going to ask here:

Is there any way to get my hands on the clothing that’s stocked in the UK store ?
I’m from Germany and sadly not able to fly over to the UK but I really want…

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03.10.24

Good afternoon gentlemen,
after consultation with my physiotherapist we’ve come to the conclusion that it could be a biceps tendon inflammation, therefore I’m currently only doing certain static holds for my tendon, some mobility exercises for my shoulder and cooling with ice in order to get the swelling out of the tendon. Those…

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Hey Niall,
I just wanted to pass by and congratulate on this amazing physique that you’ve built.

Greetings
-Max

30.09.24
I’ve injured my right shoulder on my previous Upper Day thus for I’m giving myself another Rest Day today. I have been massaging my shoulder with various creams etc. since Friday, the day after the Upper workout, and it’s already gotten a little better. I’ve had some trouble with my shoulder from incline pressing on that shitty gym…

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Hello Guys, isn’t it a perfect day to start a log where I’ll keep y’all updated on my journey, in which I’ll try to gain as much lean mass as possible.

First of all I want to talk a bit about myself, the guy that’s talking all the gibberish to you in this log here.
My name is Max, a 19 year old student that started obsessing with gaining…

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Thanks a lot, I will swap the order around to what you suggested for a bit since that sounds very logical to me. I’ve also thought about adapting the order over the next few weeks so that I’ll find a sweet spot that perfectly suits my body on which I make the most progress.

Currently my Lower 2 setup looks like the following:

SLDL x6 x10
Lying Leg Curl x7 x9
Leg Press x7 x11
Leg Extension x8 x12
Adductor x6 x11
Calf Work x7 x12

I put the SLDLs first because I neglected that exercise for the last years that I’ve been training and I want to build a lot of strength on that movement but they are really taxing on my Leg…

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My warmups usually look like this:
I’m taking the weight of my first working set and creep up to it step by step.
As weight increases I chose smaller steps for the increases.
70-75% weight for 8-10 reps
80-85% weight for 4-5 reps
90-95% weight for 1-2 reps
95-100% weight for 1 rep – this one is usually only for Legs or on exercises where I move a lot of weight.

Yeah 2 hours is completely okay with me but my Upper 1 for example always tends to go towards 2.5h which is why I’d rather balance that out with my Lower sessions since they are rather “short” at 1.5-2h so that I have both sessions right around that 2h mark

I can’t edit my post at the moment so I’ll just put the rest into this reply:

I’m currently taking about 2-2.5h to finish my Upper session and around 1.5-2h to finish my Lower sessions. I would like to shorten/even out the time I take on Upper days. At the moment my Upper/Lower exercises look like this:

Upper 1:
Pec Deck x7 x10
Incline Chest…

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I’m currently taking about 2-2.5h to finish my Upper session and around 1.5-2h to finish my Lower sessions. I would like to shorten/even out the time I take on Upper days. At the moment my Upper/Lower exercises look like this:

Thanks Kuba, I will keep that in mind for further improvements on my training. When doing the SLDL at what point in my workout would I execute that exercise ? For now my Lower 2 looks like this:

Cable Hammer Curls
Rack Pulls
Lying Leg Curl
Leg Press
Leg Extension
Adductor
Calve Work

I put it second since I moved biceps into Lower and thickness is…

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Thanks a lot Louis, I will just keep thriving to put loads and loads of weight on those pulling movements.

For context:
Since the beginning of my bodybuilding journey I’ve been struggling to put on this beefy thickness y’all know from Jordan for example. I didn’t have problems getting wide but I never got that depth. Judging from my perspective now, I’ve always neglected real heavy errector work, since somebody told me that Deadlifts are a shitty…

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Well as far as I can see you don’t have any exercises for side and rear delts (if “Incline Machine” refers to a shoulder movement, otherwise you don’t have any load on your delts). I’d throw one of each into Upper A. Also you do have a lot of load on your Triceps with Dips AND Triceps Pushdowns. Id’d split that up, one in Upper A one in Upper…

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I don’t want to start a new thread for this so i’ll just leave that here:

I couldn’t hit the gym 2 days ago due to poor time management, which shifted my lower 1 session to yesterday. Now that the normal U/L Rest U/L Rest rotation shifted should I be doing Upper 2 today or throw in a rest day, since i would have 3 working days…

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I have also considered putting the arm work into lower since I usually need 2ish hours to complete Upper body work.

Hello, Ladies and Gentlemen,

Over the last few weeks I’ve played around with some exercises in order to create an Upper/Lower split that’s tailored to my needs (growing as fast as possible/bringing my chest up) now that I’m fairly comfortable with what I’ve come up with I wanted to share it with you and ask for your thoughts. I’d love to hear…

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Hello Community, I’m having trouble programming upper lower since that’s the first time I’m going with it. I’ve gone off of some of Jordan’s posts and made a nice little exercise selection for every body part. Now I’m wondering if i should be rotating exercises that hit the same target muscle every 3 sleeps or if I just hammer the same exercises… Read more