[Jordan]

It depends on areas of focus , you could do 2/1/1 for presses , just total 4 sets a session

Get the reps lower on that too , they defo will cause more fatigue , especially having to do both legs , so 8-12 will be better

Ok yeah that makes sense thank you Jordan I highly appreciate your help

[Jordan]

Press volume is too high , total 4 sets max across presses

Move bicep to start of legs

Take out the rdl , change to hip thrust

Lower single leg press to 1 set

If you put those all in place, fatigue will drop a lot

Perfect thank you I’m glad I asked
so if I do the above then look at removing cgbp and change the overhead extension on upper A

And remove machine shoulder press on upper B

Would that be sufficient ?

The single Leg press I forgot to mention I do 1 x 15-25 reps

[Jordan]

Hi Jordan

If your aim is more size are you in a position to push up bodyweight to help recovery? What is your current body composition like?

Unfortunately not I need loose some body fat first to push up

[Jordan]

Write out your actual sessions please

Upper b
Barbell Bench press – chest
Machine shoulder press – shoulders
Skull crushers – triceps
Cuff lat raise – shoulders
Wide grip pull down – back lat
Chest support row – back width
Tricep cable kickbacks – tricep
Preqcher curl – biceps

Lower b
Laying ham curl – hams
Pendulum squat – quad
Single leg press – quad
Deadlifts – ham
Leg extension – quad
Standing calf raise machine – calf

[Jordan]

Write out your actual sessions please

Upper A
Incline smith chest press – chest
Smith shoulder press – shoulders
Smith Cgbp – triceps
Machine side lat raise – shoulders
Close grip cable row – back lat
T bar row – back width
Overhead tricep extensions – tricep
Behind cable curl – biceps

Lower a
Seated ham curl – hams
Leg press – quad
Single leg press – quad
Rdl – ham
Leg extension – quad
Standing calf raise – calf

[Jordan]

You would simply switch over to subq – however as above larger shots subq dont tend to sit right for most people and this is why the normal is to take small shots daily.

I can do 10-15iu daily of test with 0 issues –

What sites are you using for it to be daily shots ?

[Jordan]

i dont like the carb free rest day at all tbh – your then running into a very demanding workout and the is going to hit hard.

However these sessions are also supposed to be very taxing so you should be feeling pretty trashed after wards – the key is then to eat enough to recover from them.

I dont see a specific PWO feed so I would potentially add carbs and protein here to.

I would then reduce fats a tad and add in some carbs on rest days unless there is some sort of specific reason your going carb free

Hi hilly thanks for your reply

I missed the bit off about my diet my bad
It was From a coach I used in the past no specific reason for no carbs at all it’s just what I was given

Mon – low day / upper
Tues – low day / lower
Wed- high day / rest
Thurs – low day / upper
Fri – low day / lower
Sat- low day / rest
Sun – highday – cheat meal /rest

[Jordan]

So with this, I would say you can use Jordan’s plan as an example but what he is able to recover from compared to yourself is completely different. I would adjust your training volume so you are able to have productive sessions but also recover. Can you outline exactly what you are doing in your workouts? Are you doing any cardio or tracking your daily steps?

In terms of food, there is not a lot there, how long have you been following this for? Your number of meals are low also. Is your food cooked weight or raw weight? Do you have any intra workouts?

Hi Marc thanks for replying so I’m copying this in the picture from Jordan’s insta for rotation A then B I’ve used different variations of the same exercises

Cardio I’m only doing 15mins at 5incline 5 speed so a fast walk 4x per week

The meal plan is what I used last year with a coach I hired which at the time worked well but I can no longer afford

I don’t take any intra or pre workouts

The weights are raw weights m

[Jordan]

If you test is dosed correctly and at your current body fat levels I really dont see muscle loss as being a worry at all IME.

you can certainly move to maintain kcal for a week and then go again.

I am leaning towards maintenance for a weeks break idea , then push again to get the body fat low enough to push up just trying to be efficient as possible [/quote]

In truth if performance is fine – you feel ok and your managing fine then there is no need for the 1 week break – if you want to be as efficient as possible in your journey then the goal is to get the fat off as quickly and as effectively as possible.

Your on 300mg test per week which is double a TRT dose.

your Bf is not low enough at all were there would be a risk of muscle loss IMO.

So unless your feeling beat up and seeing performance drop then you can continue pushing until you see it then break.[/quote]
Perfect thank you Peter much appreciated 🙂

[Jordan]

If you test is dosed correctly and at your current body fat levels I really dont see muscle loss as being a worry at all IME.

you can certainly move to maintain kcal for a week and then go again.

I am leaning towards maintenance for a weeks break idea , then push again to get the body fat low enough to push up just trying to be efficient as possible

[Jordan]

You have the test e to support you so you will retain muscle here. If your approach was an aggressive cut to last 4 weeks then it could be good to see this 4 weeks out before making changes. Then re-assess and If needed take calories back to maintenance for a short diet break and then resume cutting on higher calories.

Thank you , the aim is to cut down to be lean enough to push to a committed bulk , I rather get in and out the cut as quick as I can and not mess around

[Jordan]

Same
Issue here had it a couple of month back I’ve subscribed again hoping it was fixed 🙁

[Jordan]

Looks ok in the pictures matey. But I would personally not aim for 5lbs per week of weight gain. I know you want to be efficient but 5lbs per week will be mostly fat gain. Then you’ll just have to waste time dieting it all away, which is not efficient at all. I’d set a target of 1-2lbs per week which will be more efficient in the long run. But based on the data I can see your trend in weight gain looks to be ok 👍🏻

0.5lbs to 1lbs I suppose to have put mate sorry

It’s my first time attempting a Proper bulk I’m finding it harder than a cut so far as body comp doesn’t seem to be changing that much but I suppose I’m only 3 week deep it’s a marathon not a sprint aint it

[/quote]

You can loose fat at a much faster rate than you can gain muscle, which is why you would see visual progress quicker when cutting. It can be discouraging at first but I can see that you have a good mentality as you acknowledge that it is a marathon and not a sprint 😀[/quote]Thank you 🙂 I’ve done my best to research the site taking notes along the way at least I know I’m going in the right direction , just a case of trusting the process here on out 🙂

[Jordan]

Looks ok in the pictures matey. But I would personally not aim for 5lbs per week of weight gain. I know you want to be efficient but 5lbs per week will be mostly fat gain. Then you’ll just have to waste time dieting it all away, which is not efficient at all. I’d set a target of 1-2lbs per week which will be more efficient in the long run. But based on the data I can see your trend in weight gain looks to be ok 👍🏻

0.5lbs to 1lbs I suppose to have put mate sorry

It’s my first time attempting a Proper bulk I’m finding it harder than a cut so far as body comp doesn’t seem to be changing that much but I suppose I’m only 3 week deep it’s a marathon not a sprint aint it

[Jordan]

You can either keep them the same or have different ones for both rotations.

To be fair even on the upper 1 and upper 2 you could mirror the movements.

Below is an example:

Upper 1

Machine incline press

Upper 2

Flat machine press

But if you are happy keeping it the same then no problem either .

Thank you , upper 1 and 2 I have done this for chest as it does lack and I feel it would benefit from a different movement

Thanks again Oscar