[Adam Rice]

Hey Jordan, from what I can tell on IG and from your log here you don’t run A session and B session….. just keep repeating the same session when it’s time to train that body part again… what’s the rational for that now as before I believe you said running 2 sessions would keep you from stalling out on a movement prematurely?

[Adam Rice]

Kill killer bicep and leg session yesterday. Connection with everything was phenomenal!!!! Was able to see progress across the board.

SA Atlantis preacher curl x3
Lying leg curls x4
Extensions x3
Pendulum squat x3
DB RDL x2
DB split squat x1
Toe press x4

Legs super sore today and I love every second of it! Resting up, taking the GF out for our anniversary dinner. Back at it tomorrow.

[Adam Rice]

Killer Push A session last night. Switched the hammer strength press and the smith press to see how it feels. I did feel stronger on the hammer press and didn’t really lose much of any strength on the shallow incline press, which is a win, however the hammer press still isn’t feeling super comfortable yet. So keep toying with it and see if I can find that sweet spot/ groove again since its been like a year since I had it in the rotation

Push A

Lying cable Y raise 3

Incline cable fly 2

Hammer incline press 2

Smith shallow incline press 2

Hammer decline press tricep biased 2

High incline cable JM press/extension 4

Machine lateral 3

Dip stretch

[Adam Rice]

What Peter said. If you’ve been training, and I mean really training hard for 7 years and you pushed up and gained the most amount of muscle you ever have in your life on only 2200 calories something is really really wrong! Unless you only weigh like 120-140lbs then maybe that would make a little more sense. With someone with 7 years in the gym that trains really hard I would expect to see them pushing up on well over 3000+ calories….depending on weight of course.

My weight is 150 lbs, can gain easily on 2200 cals
Really weird I have no idea why it’s like that. Also walking 7000-10000 steps a day[/quote]

I think you made the right move in bumping up your calories…however I wouldn’t limit your push up phase to only reaching 2600 cals…. you very well could be leaving a lot of progress on the table. As JP says all the time…. progress your body weight up 20-30lbs over time…tidy up slightly and then push it up again. this could mean pushing food well above your 2600 limit you set for yourself.

[Adam Rice]

Fantastic Pull A session yesterday! Made a couple form adjustments I noticed from videoing previous session as well as some cueing from Kuba’s recent youtube video. Made a good difference and definitely felt an even harder contraction which led to an epic epic pump! Only exercise I am thinking of switching out is the upper back focused pulldown…just not feeling natural from whatever reason. Just have to figure out what to switch it with…. another 1 arm row or maybe a supported incline bench low row.

Weight is starting to tick up now after Friday’s calorie adjustment, which I am happy to see happen, now its just stay the course rinse and repeat for the next 20+ weeks.

Pull A

SA Cable Lat row x2

SA Cable Lat Pulldown x2

Chest supported Tbar row x2 +1 set of kelso shrugs

Atlantis upper back row x2

Upper back focused pulldown x2

SA Cable bicep curl facing away x3

Rear delt cable fly x3

lat stretch on pullup bar x90 seconds

[Adam Rice]

What a great weekend! Saturday drove up to a friends place for a Christmas gathering, had an off plan meal of home made chicken cutlets and pasta, and maybe a sweet or 2 for dessert…. Still kept things in check and didn’t stuff myself as I want to keep digestion in a good spot and stuffing myself on off plan meals just leads to issues.
Before driving the 3.5 hours back home a couple of us went and smashed out my bicep and Legs B session. And the session was epic!! I don’t train with partners very often so it was great to get stuck into a session with the boys as well as give some tips and queuing to 2 of the younger guys that trained with us.

Biceps/legs B
SA machine preacher curl x3
Seated leg curl x4
Extension x3
Leg press x3
DB RDL x2
Hip thrust machine x1
Toe press x4

Legs are right fucked today….. the drive home definitely did’t help with the DOMS/ stiffness.

[Adam Rice]

I like to take mainly for digestion so roughly 15-20min before meal 1 I take 10g glutamine along with greens supplement, digestive enzyme, probiotic, berberine, and a liver health supplement.

I then add 5g to my pre workout as well.

[Adam Rice]

What Peter said. If you’ve been training, and I mean really training hard for 7 years and you pushed up and gained the most amount of muscle you ever have in your life on only 2200 calories something is really really wrong! Unless you only weigh like 120-140lbs then maybe that would make a little more sense. With someone with 7 years in the gym that trains really hard I would expect to see them pushing up on well over 3000+ calories….depending on weight of course.

[Adam Rice]

Agree with both Kuba and Peter on this. Especially with the water I would add some sea salt or an electrolyte mix to the MPS max Performance fuel honey mix as well.

[Adam Rice]

With calories that low it is going to be very very hard to adhere to over a long period of time. Hence why you find yourself binging for a week or so at a time and undoing any progress you made in the 1-2 weeks of being strict. I would also look at what you food selections and the quality/ variety. If its 5-6 meals of chicken broccoli and rice that will make adherence hard as well.

There seems to be a lot of areas in your lifestyle that don’t align with your physique goals! you could very easily be able to increase your calories a good amount and still drop body fat by simply getting off your ass every day and hit 8-10000 steps and do some form of cardio either fasted in the am or post training…. studying takes priority but drop the video games and use that time to get more activity in your day. Also set a proper sleep schedule…. that will have a very big impact on how you recover, build muscle and drop fat.

The variety of food is mostly grilled chicken breast/thighs ground beef some steaks and salmon once every while and some pre made protein milkshakes for school days

carbohydrate’s side it’s mostly just potatoes and rice sometimes and kiwis and bananas and maybe some milk chocolate every little bit

Fats at mostly from egg yolks and the proteins I use a canola oil spray and sometimes butter and milk

The thing I struggle with most is binging sweets when I see a donut or a cookie that day becomes really hard to stick to my calories and carbohydrates goals so I just make room for it in the calories and macros but sometimes I really overshoot the fats[/quote]

Your food sources don’t look to bad. Personally I would get rid of the “pre made milk shakes” and get a good quality protein powder and make your own shakes using oats and nut butter or similar ingredients. Same with the chocolate milk I would ditch that and replace it with Greek yogurt with extra whey protein mixed in and some berries. That will give you much better quality.

[Adam Rice]

I haven’t understood everything, some people tell me to count only the proteins in the real sources of protein (meat) and some people tell me to count absolutely all the proteins,
effectively if I only count the proteins in meat I get ~130g per day but if I count everything I get 200g
I’ve thought of adding 3-4 eggs in the morning to get more protein in the morning and eat a little less oat flakes, and at 10am, remove a banana and take a whey shaker instead.
what do you think?

Start out by taking your body weight in pounds and multiplying by 1.3. this is going to set your protein intake from COMPLETE protein sources (Meat, dairy, eggs, whey) and evenly spread these across all your meals every 2-3 hours

fats should be around 0.3-1g per pound

finish the rest of your calorie allowance off with carbs.

Now your total protein consumed is actually going to be closer to 1.5g per pound when you add your total complete protein (Meats etc) with the incidental incomplete proteins that are coming from carb and fat sources.

So you set your base protein amount on complete proteins, but to be accurate with your calories you count from everything.

hope the clears things up a bit for you.

[Adam Rice]

With calories that low it is going to be very very hard to adhere to over a long period of time. Hence why you find yourself binging for a week or so at a time and undoing any progress you made in the 1-2 weeks of being strict.
I would also look at what you food selections and the quality/ variety. If its 5-6 meals of chicken broccoli and rice that will make adherence hard as well.

There seems to be a lot of areas in your lifestyle that don’t align with your physique goals! you could very easily be able to increase your calories a good amount and still drop body fat by simply getting off your ass every day and hit 8-10000 steps and do some form of cardio either fasted in the am or post training…. studying takes priority but drop the video games and use that time to get more activity in your day. Also set a proper sleep schedule…. that will have a very big impact on how you recover, build muscle and drop fat.

[Adam Rice]

Epic pull day yesterday. Really connecting well with all my movements on this session. Strength is moving up in the right direction and I’m feeling good. I seem to have found my baseline at this point as I hit the same morning weight 4 times in a row this week and finally up about 0.4lbs on my weekly average. Checked in today as well….deciding if I wait this out and see if weight starts to move up with no adjustment, or make a very very minor adjustment and ensure there is a move up in weight.

yesterdays Pull B session

SA Hammer strength pulldown x2

Hammer Strength Low to high row x3

SA Cable Lat Row (contra lateral loaded) x3

Lifefitness upper back row x2

SA Cable Curl (facing away from stack) x3

Reverse pec deck x3

[Adam Rice]

Epic epic epic bicep/Leg A session last night. Saw progress across the board…. Had some weight and rep increases on some movements. Session on paper looks fairly simple but it’s a monster session when done with intensity!!!

SA Atlantis preacher curl x3
Lying leg curls x4
Leg extensions x3
Gymleco pendulum squat x3
DB RDL x2
DB split squat x1
Toe Press x4

[Adam Rice]

Had another fantastic session last night! Progression slight load or rep progression on most lifts…. A couple where reps were matched but execution was improved. The incline cable JM press really blew up my triceps, felt epic!

Push A
-Lying cable Y raise x3
-Incline cable fly x2
-Shallow incline Icarian smith press x2
-HS incline x2 (matched reps on both sets might have to micro load out of a sticking point we will see)
-HS decline tricep biased press x2
– incline cable JM press x4
– machine lateral x3
– dip stretch