[Rotties]

Hi Jordan,

Noticing you list assisted chins as an exercise but do you ever do weighted anymore?

Also how do you find progression with things like weighted pull ups? I ask because on one of my rotations neutral grip pull ups is my first exercise (1 x 6-8, 1 x 10-12 and then a body weight set). But the lift for me isn’t progressing very well. I’m stuck at 30 kg for 7, and i just cant seem to get the 8th rep. My body weight has increased by a couple of kg’s since i stated though! They’re a weak movement for me so i’d like to keep them in and improve them if possible.

Also are CGBP and barbel floor press to similar to be used on separate rotations? Am i better off with neutral DB floor press or dip machine?

[Rotties]

Hi Jordan! Many thanks!

So something like:-

Rota 1 – Pull – Just rows, pull ups etc
Push –
Legs – Bar RDL
off
Rota 2 – Pull – Just rows, pull ups etc
Push –
Legs – Leg Curl variation
off
Rota 3 – Pull – Rack Pull
Push –
Legs – GHR
off
repeat

That way lower back is only getting loaded every 6 days, but i’m still pulling from the floor with RDLs, and from the Rack.

[Rotties]

Any pointers or help would be appreciated 😉

[Rotties]

Hi Jordan,

When in off season and you’re are eating a tonne of carbs post workout, obviously you want a lighter carb source. So kids cereal, cereal bars, ground rice, sorbet etc. But when in diet mode do you switch more to the Oats, Potato, Rice, low-fat Muesli etc to stay full etc. Do you feel there would be a difference in restoring glycogen/recovery PWO in someone having a cereal bar vs oats with jam/honey?

Also, going back to the 50/50 sets. I remember hearing a well know power lifter (might have been Simmons) say to never miss a rep. “Its always better to walk out the gym knowing you had that next rep if you went for it, than to try, fail, and remove all doubt. That success breeds confidence”.

[Rotties]

You’ll have to start two accounts up with “Give Blood”. Use the same name, but a different home address/email etc for each. Then you can go every 8 weeks or so. Best to change the place you go in case they remember you.

[Rotties]

Hi Jordan, Any reason as to why you program Push day as a chest compound, shoulder compound, tri compound, then isolation in that order. But with Legs its not Quad compound, Hamstring compound, etc? Do you also always do a leg curl variation, before a RDL or GHR?

Also with Push day as someone who has week tri’s, after i do my tri compound move i cant do any further pushing movement. But i’d like to incorporate a machine press; then finish off with Pec dec/cable/DB fly. In this case would you say to do Chest compound, machine press, Shoulder compound, etc??

[Rotties]

Hi Jordan im just not sure i have the guts to go straight into one set of 220kg for reps on dead lifts. Not having had my back go twice when doing deficits! haha
Normally i’d do either 140 for a triple, then 200 for a single, or id just do 180kg for 3-4 reps.

Also i wasn’t talking about really pushing carbs outside the workout window, more a steady trickle to maintain energy. On the weekends i’m really active going dog walking and doing family activities so by the time the evening comes (i train after kids go to sleep) i’m pretty drained from being on my feet all day. This is where i thought i could benefit from having some carbs with meals during the day. Say 30-40g with my meal before my Pre-WO meal just to keep Glycogen topped up.

Also as my PWO meal is the last before bed, would it be beneficial to add in carbs to breakfast? Then going Fat/Protein only? Or again adding some carbs to my Pre-Pre workout?

[Rotties]

Thought it was Lemon?

John Meadows did an article about it for T-Nation if i remember correctly. If you google it you may find it.

Its for digestion, and as a liver detox i believe?

[Rotties]

Hi Jordan, when doing Deadlifts/rack pulls do you still do 2 sets to failure? I’ve been doing just one set with a feeder set before hand, as i never have enough gas to drop the weight and hit another higher rep set (i do my dead lifts at the end of the workout as my lower back is a tad fragile).

With you putting the majority of carbs around the workout, do you not feel it “could” hinder recovery through the rest of the day? The body is pretty much recovering 24hrs a day, and if you were someone on your feet a lot could it not hinder recovery by only having fat as energy (off season i’m taking about mainly)?

[Rotties]

How can you eat oats, but not sushi at your desk?

[Rotties]

I personally like my meal 60-75 mins pre workout.

Normally consists of either egg whites, whey or white fish for proteins. Ground rice, Sushi rice, or oats for carbs. Nut Butter/oils, Kerrygold, Avocado for fats. Anything that sits nicely in the stomach. I also always include some fat (about 10g worth) in my pre-workout meal otherwise i get drowsy half way through my workout. Ten mins before i train i start to sip on my EAA/HBCD intra shake. Then 45-60 mins after i finish training i’ll have my post workout meal.

Pre-workout meals i like are Tuna Poke (basically Raw Tuna, Sesame oil, and Sushi Rice on the side). Egg white, Oats, banana and coconut oil with some banana flavoring in. Whey, Ground rice, raw Cocoa and peanut butter. 40g protein, 10-15g fat and carbs vary on goal/day (80g currently).

[Rotties]

Hi Jordan, What dose of the Life Extension R-ALA would you recommend for 150-200g of carbs PWO?
In the video you also say you don’t like Matador in the off season because of the Berberine content?
I have both Life Extension (240mg) and Matador, but running 2-3 tabs of Matador, 5-6 times a week is working out muchos de Dinero over time. I don’t have a problem spending the money, if it works!

[Rotties]

Looks a very boring/repetitive, and bland diet to me but if its working for you crack on.

You say you’ve added good clean mass and are having no digestion issues so why the want to change anything? Carbs are mostly peri-workout which is good.

Personally i’d prefer ground rice, whey and some nut/coconut butter as pre-workout as i find that sits better than bread (Bagels, Pita, Wraps etc).

Post workout i just have what i want fancy and change it up (stuff like pizza (lowest fat i can find), Kids Cereals, Museli and fat free greek yog, , banana bread, sushi, macaroons, chicken burger with McCains 3% fat oven chips, pancakes, pop tarts, bagels, crumpets with jam, what ever really. As long as the total fat is 20g or below, and the carbs fit my total i just crack on.

[Rotties]

Unless you cheated on the wife you’ll be fine. It was one binge and you have 12 days to tighten up again. You’ll be smooth from water, not a massive amount of fat gain.

I’m reintroducing calories after a long prep and weight has been holding/climbing slow and steady over the last three weeks. i’m still looking tight as a drum but my metabolism is only really just starting to pick up.

Still, you better believe i spent this weekend eating mini-egg cheesecake, creame eggs, chocolate and cakes. I actually woke up this morning looking even tighter!

Dont sweat it and carry on. Get the defeated attitude in your head and you will wreck your prep!

[Rotties]

Hi Jordan,

What brands of R-ALA do you like?
Also what kind of dosage would you use for a post workout meal? Would the amount of carbs in the meal effect the dose used, as is the case with Matador?
Many thanks.