[Tom Crowther]

Thanks Tom , you are a rare one that actually fully reads and understands things

No worries Jordan, I fully believe in your ideas about training so that’s why I listen properly and also people would never have questions like these if they actually listened

[Tom Crowther]

Do you have links to these videos. A lot of the information I have on this type of training involves machines I obviously don’t have at home in my garage and I want to make sure. I’m doing it right to get the most bang for my buck.

it’s just ‘TBJP Jordan Peters’ on yt also read Jordan’s ig post on it and actually watch the video don’t just skip to the part where he says the set up of the session then you’ll be grand

[Tom Crowther]

glute/ham/quad doms are so bad today hurts getting up off seats and picking stuff up

[Tom Crowther]

things are getting interesting now taking huge progressions session after session

lower b was smashed toda, new training partner was squeezing those last effective reps out of me even when i thought i had nothing

just shows you can reach new levels of intensity when training with someone that pushes you

precor seated ham

210x 4
150x 12 +5 forced/negative reps

cybex squat press

7+10kg pps x6
6pps x 9 (the guy literally didn’t let me rack it shouted ‘compose yourself’ and got 1 more and 1 with him)

nautilus glute drive

5+15kg pps x6
5pps x8

walking lunge (new ex)
40lbs each hand x1 lap
stability was really difficult on this but i’ll work on it and get it up to 40kg dumbells

precor leg ext
170×7
just the one set here cause i was totally battered

hs seated calf
45×9
40x 7 10 sec rest because gym closed

quality session progressed every set

time to eat

[Tom Crowther]

had a time constraint today but i got most of the upper work done except arms

upper b

nautilus flat

precor shoulder

precor tri

trotter side raise

dual arm dy row

upper back row

progressed everything pretty good

who needs arms anyway ay?

me

[Tom Crowther]

Hi mate, you can put on subtitles on Youtube videos so head over to Jordan’s youtube and have a watch

[Tom Crowther]

lower a today chucked something new into the mix just for the fun of it really

kneeling ham curl

double pause stiff leg (stole from Jordan)

hammer hip press

hammer leg extensions

hammer seated calf

leg raises done :)))))

happy with everything progressing today i’m in my groove rn and it won’t stop until i’m done with this push

fell asleep pretty early after a long feckin day yesterday and missed my last cereal meal so weight dropped to 190

[Tom Crowther]

check out education section available on here or youtube watch all the setting up splits videos

[Tom Crowther]

upper a today

trotter press 14 pins down x6 12 x10

high incline smith 85 x5 80×5

precor dip machine 150lbs x9 120x cardio

cuffed lateral 35lbs x8 30×11

underhand pulldown hammer 57.5pps x5 50×9

precor upper back row
104.5kg x6 86.5kg x11

long rope pushdown

preacher curl

crunches done

everything progressed today easy work yeah buddy

[Tom Crowther]

just following along with Jordan’s guidelines 2 sets 5-8 and 10-15

[Tom Crowther]

Good job mate.

What are you doing in the way of working sets for each movement, and how are you structuring reps?

just following along with Jordan’s guidelines 2 sets 5-9 and typically 12-20

[Tom Crowther]

everything felt great today

190.9lbs on wake

precor seated ham

cybex pivot press

nautilus glute drive

precor leg extension

calf’s

took pretty substantial progressions on everything today except hams where i took a rep extra

i went into the cybex press whilst warming up i was going up in the weight and it wasn’t feeling much heavier each time and sometimes

if it’s there then you’ve got to take it

took 7pps for 8 which is 20kg up and 2 reps up very happy

10pps is a goal for sure

then took 5.10pps for 6 on nautilus glute drive even happier

7.10pps glute drive as a push up goal??

[Tom Crowther]

upper b yday

nautilus flat press

precor shoulder press

precor close press

hammer dy row

straight bar pulldown

dumbbell lateral

straight bar pushdowns

preacher curl

everything progressed jobs a good en

lower b today 190.9lbs

road to 6 plates on the nautilus glute drive is on

[Tom Crowther]

lower today

switched up the exercise order today

stiff leg 5,8

hammer hip press 7, 11

hammer leg curl 6,9

hammer leg extension 6, 12

calf’s

abs

left 1000 kcal spare yesterday before i went out for a meal, and i probably should’ve left more haha

i felt like i could just eat everything yesterday and i did

[Tom Crowther]

189.1 today time to get eating

upper a

trotter chest press

1 pin on the stack -2 reps

same for set 2

high incline smith

1 rep this movement seems super hard to progress not sure why but i took an extra rep and i’m gonna try a heavier second set next time and try that because it worked so well previously

2.5kg matched reps ^maybe not

dips 20 fucking reps yay

11 rep back off but i cleaned the eccentric up nicely

trotter side raise (people are already using the cables every feckin time)

controlled the eccentric more on this matching reps

underhand pulldown hammer

1.25 a side matched reps

same for the second set

precor upper back row

1 pin on both sets

preacher curl

long rope pushdown

crunches, done

looking back at my logbook

from when i started upper/lower this was my first session (17 aug)

i’ve either put 2 pins on the stack on an excercise or 5kg and matching reps or gained reps and i’ve had a huge push to keep form standardised i’ve taken my bodyweight up 2.5lbs since then

new muscle.

edit: 2 weeks ago not 3 weeks i had a holiday inbetween