[Nick]

I don’t do it anymore but I used to neck 10 eggs with toffee flav drops from myprotein and then quickly blend – tasted good and easy to digest

[Nick]

Sam wrote:

Sam wrote:

I made that routine some time last year. I posted it up to get peoples opinions (I made it during some free time in work lol) but it seemed like some people liked it and saved the document/tweaked some things to their own liking which is cool.

I stuck to this until recently but did the same as you and combined my favorite bits over the 4 rotations into 3 (also with the help of Jordan’s “how to program” vids). I’ve grown great following it but I felt like sometimes some of the exercises maybe weren’t optimal and were in there just for the sake of doing something different to the previous session, it’s hard to come up with ideas for 4 quite different rotations.

The only issue with 3 sessions if you want to rotate shoulder focus/chest focus is chest focus or shoulder focus will come up twice in the same week at some point. Maybe Push C start with an incline and follow up with a shoulder press (looking at the routine you have saved I did drop the smith shoulder press 3rd exercise in as 3 presses was too much).

It’s on my other computer but I’ll post up my current routine with 3 rotations if you want something to build off.

Sam that’d be amazing, yes please, I’ve also just posted another post in the training forum “as per the how to program videos” you seem to have a MUCH better understanding of it than I do, would you mind having a look at that too if you get a spare minute??

I’ve attached that for you mate. Anyone else feel free to critique haha.

Appreciate that mate! Unfortunately I can’t see it? [/quote]

I’ve attached the file, can you see it now? [/quote]

Got it! Thank you very much! Looks great from what I’ve seen so far ????

[Nick]

Push –

1. Compound 1

2. Compound 2

3. Tricep compound (dip/narrow grip)

4. Fly

5. Side delt work

6. Tricep work

7. Front raise variation

Pull –

1. Focus for session

2. Lower back load

3. Opposite to 1st exercise – chest supported/seated exercise

4. Another similar to exercise 1 e.g. pull up if you did pull down 1st etc

5. Shrug

6. Rear delt work

7. Bicep work

I haven’t actually watched the vid for legs. I follow the same routine you have apart from I don’t have leg extensions first anymore. Still growing like weeds so it’s just this atm.

1. Squat variation

2. Leg press variation

3. Leg extension/Ham curl

4. Adductor
5. Ham curl/leg extension

6. Calf work

Sam, you are a legend, thank you very much

[Nick]

Sam wrote:
I made that routine some time last year. I posted it up to get peoples opinions (I made it during some free time in work lol) but it seemed like some people liked it and saved the document/tweaked some things to their own liking which is cool.

I stuck to this until recently but did the same as you and combined my favorite bits over the 4 rotations into 3 (also with the help of Jordan’s “how to program” vids). I’ve grown great following it but I felt like sometimes some of the exercises maybe weren’t optimal and were in there just for the sake of doing something different to the previous session, it’s hard to come up with ideas for 4 quite different rotations.

The only issue with 3 sessions if you want to rotate shoulder focus/chest focus is chest focus or shoulder focus will come up twice in the same week at some point. Maybe Push C start with an incline and follow up with a shoulder press (looking at the routine you have saved I did drop the smith shoulder press 3rd exercise in as 3 presses was too much).

It’s on my other computer but I’ll post up my current routine with 3 rotations if you want something to build off.

Sam that’d be amazing, yes please, I’ve also just posted another post in the training forum “as per the how to program videos” you seem to have a MUCH better understanding of it than I do, would you mind having a look at that too if you get a spare minute??

I’ve attached that for you mate. Anyone else feel free to critique haha. [/quote]

Appreciate that mate! Unfortunately I can’t see it? ☹️

[Nick]

I made that routine some time last year. I posted it up to get peoples opinions (I made it during some free time in work lol) but it seemed like some people liked it and saved the document/tweaked some things to their own liking which is cool.
I stuck to this until recently but did the same as you and combined my favorite bits over the 4 rotations into 3 (also with the help of Jordan’s “how to program” vids). I’ve grown great following it but I felt like sometimes some of the exercises maybe weren’t optimal and were in there just for the sake of doing something different to the previous session, it’s hard to come up with ideas for 4 quite different rotations.
The only issue with 3 sessions if you want to rotate shoulder focus/chest focus is chest focus or shoulder focus will come up twice in the same week at some point. Maybe Push C start with an incline and follow up with a shoulder press (looking at the routine you have saved I did drop the smith shoulder press 3rd exercise in as 3 presses was too much).
It’s on my other computer but I’ll post up my current routine with 3 rotations if you want something to build off.

Sam that’d be amazing, yes please, I’ve also just posted another post in the training forum “as per the how to program videos” you seem to have a MUCH better understanding of it than I do, would you mind having a look at that too if you get a spare minute??

[Nick]

JP wrote this under the articles tab that I think might help –
Search for “Macros, food placement, quantities … ahh where do I start”

[Nick]

Thank you for your reply’s – if I did drop down to 3 rotations and did say push A chest dominant and then push B shoulder dominant, would I look to level it out on push C?

Both areas (chests and shoulders) are equally as shit as eachother ☹️????

[Nick]

Can’t you just scan the barcodes into MFP?

Do it whilst in the shop if absolutely necessary

[Nick]

I too have been looking for answers to this exact question – would body composition REALLY look any different if I had a pro/carb meal or a pro/fat meal post workout…?

[Nick]

Purely out of interest, can I ask why? How would adding this in be any different than having a higher carb lower fat?

Not saying it’s wrong or anything, just interested – never thought about this approach to nutrition before

[Nick]

I too would like to see, link didn’t work for me either 🙁 many thanks!