[Samuel Glacken]

Jocko podcast!

I’ll sneak a few episodes in!! Thanks Michaela 🙏

[Samuel Glacken]

For an easy listen mutant and the mouth is also pretty funny, I also love RXd radio for some educational but entertaining stuff too!!

Amazing, thanks Meg! Wasn’t sure about the mutant and mouth but I’ll download a few and give it a go 👍

[Samuel Glacken]

Thanks for all the feedback guys! I digest them fine so far, just me being lazy and not wanting to get up 10 minutes earlier lol
Appreciate all the advice / knowledge

[Samuel Glacken]

Amazing, thanks mate I’ve just uploaded what I’ve put together. Any feedback would be awesome 😎

I personally have not utilized it myself. But I do know it is effective when executed properly and adhered to fully.
Ultimately if you feel like it’s something you will enjoy then go for it and milk it for all it’s worth!
Feel free to post your set up and then we can give our opinions from there!

[Samuel Glacken]

I personally have not utilized it myself. But I do know it is effective when executed properly and adhered to fully.
Ultimately if you feel like it’s something you will enjoy then go for it and milk it for all it’s worth!
Feel free to post your set up and then we can give our opinions from there!

[Samuel Glacken]

Legend! Do you think cardio, stretching and posing rounds on the days off would be fine or a bit overkill?

Awesome! Thanks for sharing your program mate. Do you mind me asking if you have higher calories on training days then on rest days?

I’ve been doing this for some time now mate & it’s gave me some of the best gains I’ve ever made, I add a little volume to it for certain areas mainly side delts, I’ll lay my current split out below.

Upper A

Barbell bench 12-18 rp

Barbell shoulder press 12-18 rp + static hold

Smith floor press 12-18 rp

Rack chins 14-20 rp + static hold

Bent over barbel row 1 x 8-10 1 x 12-15

Pec dec 1 x 14-18

Crucifix lateral 1 x 14-18

Upper B

Incline smith press 12-18 rp + static hold

Smith shoulder press 12-18rp + static hold

Close grip bench 12-18 rp

Close grip pull-down 14-20rp + static hold

Rack pull below the knee 1 x 6-8 1 x 10-12

Tricep rope push downs 1 x 14-18

Incline DB lat raise 1 x 14-18

Upper C

Incline Hammer press 12-18 rp+ static hold

Machine shoulder press 12-18 rp + static hold

Weighted dips 12-18rp

Hammer pull-down machine 14-20 rp + static hold

Chest supported tbar row 14-20 rp + static hold

Standing one arm cable lat raise 1 x 14-18

Lower A

Incline cable curl 20-30 rp

Cross body hammer cable curl 1 x 14-18

Hack squat 1 x 8-10 1 x 15-20 widowmaker

Lying leg curl 15-25 rp

Seated calf raise 20-30 rp

Cable crunch 20-30 rp

Abductor 1 x 12-15

Lower B

Machine curl 20-30 rp

Hammer concentration curl 1 x 14-18

Pendulum squat 1 x 8-10 1 x 15-20 widowmaker

Glute ham raise 16-20 rp

Smith calf raise 1 x 10-12 1 x 15-20

Weighted decline crunch 20-30 rp

Lower C

Concentration curl 20-30 rp

Reverse ez bar curl 1 x 14-18

Leg press 1 x 8-10 1 x 15-20 widowmaker

Hamstring concentrated hyper extension 1 x 8-10 1 x 12-15

Calf press on leg press machine 20-30 rp

Cable reverse crunch 20-30 rp

Adductor 1 x 12-15

That’s my full split, just a little volume added here & there for certain areas, I also do all the loaded stretches after each body part is trained. I’ve never been able to get away with the dc calf method so I just do them as per the above with a loaded stretch after.

[/quote]
No worries mate, I do have higher calories on training days than rest days but only by 350, carbs are considerably higher on training days & higher fats on rest days[/quote]

[Samuel Glacken]

Awesome! Thanks for sharing your program mate. Do you mind me asking if you have higher calories on training days then on rest days?

I’ve been doing this for some time now mate & it’s gave me some of the best gains I’ve ever made, I add a little volume to it for certain areas mainly side delts, I’ll lay my current split out below.

Upper A
Barbell bench 12-18 rp
Barbell shoulder press 12-18 rp + static hold
Smith floor press 12-18 rp
Rack chins 14-20 rp + static hold
Bent over barbel row 1 x 8-10 1 x 12-15
Pec dec 1 x 14-18
Crucifix lateral 1 x 14-18

Upper B
Incline smith press 12-18 rp + static hold
Smith shoulder press 12-18rp + static hold
Close grip bench 12-18 rp
Close grip pull-down 14-20rp + static hold
Rack pull below the knee 1 x 6-8 1 x 10-12
Tricep rope push downs 1 x 14-18
Incline DB lat raise 1 x 14-18

Upper C
Incline Hammer press 12-18 rp+ static hold
Machine shoulder press 12-18 rp + static hold
Weighted dips 12-18rp
Hammer pull-down machine 14-20 rp + static hold
Chest supported tbar row 14-20 rp + static hold
Standing one arm cable lat raise 1 x 14-18

Lower A
Incline cable curl 20-30 rp
Cross body hammer cable curl 1 x 14-18
Hack squat 1 x 8-10 1 x 15-20 widowmaker
Lying leg curl 15-25 rp
Seated calf raise 20-30 rp
Cable crunch 20-30 rp
Abductor 1 x 12-15

Lower B
Machine curl 20-30 rp
Hammer concentration curl 1 x 14-18
Pendulum squat 1 x 8-10 1 x 15-20 widowmaker
Glute ham raise 16-20 rp
Smith calf raise 1 x 10-12 1 x 15-20
Weighted decline crunch 20-30 rp

Lower C
Concentration curl 20-30 rp
Reverse ez bar curl 1 x 14-18
Leg press 1 x 8-10 1 x 15-20 widowmaker
Hamstring concentrated hyper extension 1 x 8-10 1 x 12-15
Calf press on leg press machine 20-30 rp
Cable reverse crunch 20-30 rp
Adductor 1 x 12-15

That’s my full split, just a little volume added here & there for certain areas, I also do all the loaded stretches after each body part is trained. I’ve never been able to get away with the dc calf method so I just do them as per the above with a loaded stretch after.

[Samuel Glacken]

Thanks mate! Done some research and am putting together a split with the movements I feel the best 💪

Hi mate,

DC is an incredibly effective system, it’s a great choice that will help you (assuming you’re invested) go all in on your sets.

There are a number of readily available templates online depending on the number of days you are looking to train.

I’d encourage you to spend a little time understanding the philosophies behind the system, and then to give it a fair opportunity. Don’t get two weeks in and be fed up that you’ve not added 20lbs yet!

Let us know which split you opt for , and ask any tweaking questions at tht point

[Samuel Glacken]

ment was/ is , the only drug i cannot take, the aromatisation for me is just too much. I would run test low, seeing as ment will drive e2 high!

so 150-200 test a week + 20 ment a day , is going to need primo or mast alongside to keep things in check, Probably 400mg to start . I would need like 1g primo lol

[Samuel Glacken]

No need for anything other than test and mast here for 2nd cycle,

My advice would be start at 400mg combined (300 test and 100 mast)

Escalate over a couple of 4 week blocks 50mg test and 50mg mast increases and run then run that peak load (600mg) for the last 6-8 weeks of the cycle.

Won’t need any AI use here and no need for winstrol tabs either.

[Samuel Glacken]

So as his first cycle was test 400mg I would advise to go 400mg test and 200mg masteron.

This will increase the total load of the cycle, give better E2 control, potentially increase his free Test further meaning its more effective and some potential performance benefits from the cycle.

Much more effective with likely better blood markers and no negative effects

[Samuel Glacken]

Hey Samuel,
Is this a serious question or am I misunderstanding it…?
You want to jump from 0,4 grams test to over 6 grams of gear?

[Samuel Glacken]

Thanks everyone for the feedback! Looks like it’s pump work and a few extra days off! Everyone obviously continues cardio as normal on deload week? Etc I’m doing HIT on the stepper 30sec on 30sec off for 10 minutes.. would you change that to steady state? Cheers legends

[Samuel Glacken]

Hey buddy! Out of the two I would pick Deca however I would favour masteron over both of them! I’m not personally a huge primo fan I know a lot of guys like it though.

Thanks mate, what’s a good dosage for just mast and test?

I’ve ran 500 test, 300 tren and 300mast before.

Should I start at 300mast and work my way up to 500?

[/quote]
Start at 300 and then see, don’t use up all your cards at once

I’d start lower across them all and titrate up[/quote]

That makes sense, Perfect! Sorry for the million questions but have you seen better results on mast or primo?

[Samuel Glacken]

Hey buddy! Out of the two I would pick Deca however I would favour masteron over both of them! I’m not personally a huge primo fan I know a lot of guys like it though.

Thanks mate, what’s a good dosage for just mast and test?

I’ve ran 500 test, 300 tren and 300mast before.

Should I start at 300mast and work my way up to 500?