[Craig]

4-6 litres for me. Easily done litre between meals, litre during training.

[Craig]

I work shifts and it goes a bit like this

Days

06:00
10:00
13:30
16:30
19:30
22:30

Nights
14:00
18:00
22:00
01:00
04:00
07:00

Never had any issues doing it this way

[Craig]

I’ve trained at John Reed Fitness and Euforie Smíchov

John Reed wouldn’t let me pay per session but I managed to convince the guy to give me a couple of free trial sessions, its big fitness style gym but has some decent equipment and is pretty nice.

Euforie was a small cheap place, friendly staff, didn’t have a huge range of equipment but enough to get by and the downstairs has free bars and plenty of room.

From what I remember the only bodybuilding gym I could find was quite far out from central Prague.

[Craig]

Think you have answered your own question, if you like the idea of an upper\lower do an upper\lower.

Here is an example of a workout I quite enjoyed which can be run 4 days a week (can have different rotations and exercises etc)

Workout A

Chest – Incline Bench Press (Barbell or Dumbbell) , Machine Press
Back – Chins, Bent Rows (Barbell or Dumbbell), Deadlifts
Shoulders – BB Shoulder press, Side Lateral Raises

Workout B

Legs – Squats, Leg Press, Leg Curls, Standing Calf Raises,
Seated Calf Raises
Biceps – Barbell Curls, Preacher Curls
Triceps – Pressdowns, Extensions

Do 1 to 2 warm up sets followed by 2 work sets to failure
for 8 to 12 reps (reduce the weight by 10% on the second set if needed).

[Craig]

Cheers guys I shall follow you PCT protocol and post bloods

[Craig]

When it comes to front delts I find machines are best as you can really work on the mind muscle connection. For me Hammer strength incline shoulder press or incline smith press always seem to work well. Then I might rotate some seated BB presses or DB presses.

[Craig]

Current routine (take a rest when needed, reps ranges will decrease every 2 weeks)

Upper Week1
Incline DB 3X6-9
Row 3×6-9
Mil Press 2×9-12
DB Lateral 1×10-12 triple dropset
Chin-ups 2×9-12
Dips 2×9-12

Lower Week1
Squats 3X6-9
Leg Curl 20-25 +3-5 MYO Reps
Hip Thrust 20-25 +3-5 MYO Reps
Calf Raises 3×9-12
BB Curl 2×9-12

Upper Week1
Incline BB 2X12-15
PEC DEC 20-25 +3-5 MYO Reps
Reverse PEC DEC 2X12-15
Cable Lateral 20-25 +3-5 MYO Reps
Pulldown 2X12-15
DB Row 2X12-15
Pullover 20-25 +3-5 MYO Reps
Pressdwons 20-25 +3-5 MYO Reps

Lower Week1
RDL 3X6-9
Leg Press 3X12-15
Leg Ext 20-25 +3-5 MYO Reps
Calf Raises 20-25 +3-5 MYO Reps
Preacher Curl 20-25 +3-5 MYO Reps

[Craig]

Carbs uncooked, meats cooked.

This

[Craig]

Upper/Lower rest when I feel I need it but rarely train more then 3 days in a row. Normally 2 on 1 off

[Craig]

I think warming up is a very individual thing and there is no set way to do it. Personally my warm-up might be 10,6,4,2

[Craig]

twice a week one body-weighted session and one weighted session for me

Decline Crunches
Cable crunches
Reverse Crunches
Knee raises
Saxon Bends
Side bends

Are staples for me, I notice a huge difference if I don’t train them and I’ve noticed I have better Ab development then most of the guys I know who suggest not training them. But guess it depends what look you like, I quite like having thick Abs.

[Craig]

Depends on your client base and what sort of rep you want (niche market etc) also depends if you have a decent client base or need clients, and more clients equals more money. Personally, I would offer the services and let the client decide, id suggest getting blood work but not demand it as it will limit your client base massively (If giving cycle information etc then perhaps demand bloods)

I generally just ask for the basics, weight, height, goals, history, current nutrition, allergies etc etc

[Craig]

If using a Upper Lower – with Legs
If using a Push Pull Legs – with Push and triceps with pull, weird I know
If bodypart – with Chest

[Craig]

Rather than start a new thread ….. the last few weeks I’ve had the complete opposite to the above, im extremely bloated, constipated and my stools are dark and sticky (we ares talking a good 10 mins wiping) I’ve not really changed much in my diet and only added a few supps, I did recently pull my back out (not sure if that can cause digestion issues)

Diet is
1: Eggs,Oats, Greens, Whey

2: Peanut butter and quark

3: chicken , olive oil, broccoli

4: 3: chicken , olive oil, broccoli

5: Cereal, Whey and almond milk (PWO) or if not training fatty fish or Steak with greens.

6: Icelandic yogurt, whey, Dark choc

Drink 4-6 litres of water a day.

I have recently added activated charcoal tablets, ALA and Vitamin C to my supps. Could it be the charcoal?

[Craig]

what r myo reps?

https://borgefagerli.com/myo-reps-in-english/