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I personally like to be as lean as possible as it’s easier to notice any changes. But to be fair 10-13% is probably the area where I’m feeling best and strength and size gains are hitting their stride. So yeah I’d diet for another 2-3 weeks and start to push up. Aiming to get to 184-186 again but tighter than before.

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I just couldn’t imagine doing anything with out a cruise dose of test. I’m really on the fence with EQ. I feel at 600-750mg and 600mg Test I just didn’t feel I got much from it over test. But the when dieting on 400 Test 300 EQ and 250 Tren my look was great. Dropped the EQ and something changed. Lost roundness and bits seemed to almost fade as the ester cleared.. delts and pecs mostly.

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Rooting for you too Luke. Seen you in person a couple of times at Ripped (Harlow) with Carly and possibly at Monster? Going back a fair few years so memory isn’t what it was. Either way I remember thinking that guys a beast and you were half the size. Haha

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Hi Luke,

What’s the plan drugs wise after Cali? Staying highish to rebound? Or will you just drop to a cruise, or even nothing, for a while to “flush out”?

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Monsters are loaded with caffeine, apart from that id say go nuts.

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Well for a start i never take progress pictures as i always look naff. I cant get the angles or lighting or what ever…. I just go by what i look like in the mirror and what i weigh.

Second of all you don’t need to look like an IFBB Pro to compete. There are plenty of shows full of “smaller” guys who just want to get up and give it a go.

Lastly, decide if the juice is worth the squeeze. If you really don’t have the genetics for it. Then maybe don’t pour you’re heart and soul into something you’ll never achieve. This is where i’m at. I’ve done the high drugs and pushing up body weight, neglected family and developed bad eating habits (obsessive tracking, un-relaxed food choices, controlling everything etc) and for what? I don’t compete, i do this as a hobby. I wont ever be Jordan, i wont be Sas, Luke or Corinne. So i no longer try. I just found a balance and tbh i progress just as well being more relaxed.

These days i just want to lift heavy, get strong and look ok with my shirt off. Getting fat by pushing up 30 lbs just to get 3-4 lbs of muscle, then dieting down again and feeling rubbish/being anti social and controlling? Not for me anymore….. Bodybuilding is a weird sport. Its the only one i can think of where we make ourselves happy, by being miserable and uncomfortable most of the time. haha But i suppose that’s also what makes it great…

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I just wait 3-4 hours depending on whens convenient to eat, and how hungry i am.
As long as im getting the cals in, and spreading my meals im content.
Post workout i try and eat within an hour of finishing, thats about all.

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Looks to me like a tonne of lower back loading.

Week 1 you’ve got Deads, V-Squat, Smith Squat and DB SLDLs
Week 2 Barbel rows, Barbel Squat twice?, Stiff leg deads twice and Hyper extensions?
Week 3 T-Bar, Squats again?, Stiff leg deads again and a UH barbel row.

When is the lower back supposed to recover getting hit 2-3 times a week?

Try it and see, but that would leave me crippled after one rotation.

Stick to lower back loading once a week. So by that i mean a dead lift variation. On Pull day, Upper or leg day do stuff that doesn’t load the lower back as much.

Also looks like youre repeating a lot of movements. If you don’t have that much equipment then stick with two rotations.

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Apart from NPP, which is kind of in the middle.
Long, as short and blends just cripple me with PIP.
No fun hobbling about for weeks on end.

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Its hard to say without knowing what movements you’re doing?
I assume the upper day you’re not lower back loading, but are you on pull day?

Unless you’re recovery is very good, or intensity low. Being able to sustain, and progress on this split will require a fair bit of trial and error on exercise selection and volume.

If it was me i would do Pull/Push/Legs/off/Upper/Lower/off. But no major lower back loading on Pull or upper days. Just RDL on Legs and Lower.
Pull day id do Tbar one week, and Barbell then next. Upper i’d choose a cable row, and possibly a Smith Row.
Leg day i’d choose a DB RDL, and Barbell RDL. Lower i’d do GHR, and maybe the Hammer Strength Deadlift machine thing for RDLs.

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Still just doing a load and back off set with eod-e3d frequency?

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Do both! Rack pulls from just below the knee cap for me is a great thickness builder for all over back, and posterior chain. So that would be my choice if i had to choose. Barbell rows and Tbars are also great movements though.

Generally if i can pull heavy on “pull day”. I’d choose Racks, Deads from the floor, and either a Tbar or Barbell row.
If i’m doing heavy RDLs for hamstrings on leg day. Tbars, Barbells, and a Smith Machine Row are staples.

I built a good upper back when Power lifting by doing tons of Pendlay rows. Which are basically barbell rows from a dead stop, but pulling to the chest rather than into the hips. They’re awesome but at the cost of being lower back taxing.

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I used to get the Bragg one off amazon. The one with “Mother”, what ever the hell that is.
Not bought any in a while as tbh, it just tastes like shit!

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Hi Jordan,

Calves are looking good in the new video!
Anything you’ve changed apart from being more focused on form? They look improved from videos a year ago for sure.

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Hi Jordan, will dropping the Superdrol, and adding Var mean a good bit of a weigh drop via water loss?