[T]

If you’re wanting to prioritize a body part it’s not the best approach to increase frequency across all other body parts too.

But with that said, I do believe you can keep pushing everything for growth and if you got to a point legs start lagging more behind then I’d pull back on chest volume for example to allow more recovery and volume to legs

I think for the new split you shared looks fine. Run it for a while and see how you get on with it. I understand Hilly on moving the adductor and seated curl on your quad day, but I actually like those at the start. I’d add in a split squat at the end

Makes sense, thanks Michaela.

I’ll monitor recovery with the increased freq on upper & scale back if needed..

I was actually thinking about adding in some split squats, so will defo do that.

Appreciate it!

[T]

But i’ve since switched the following as of this week – with the idea of more frequency across back/chest/legs
.
Upper (chest focus back top up)
Fly x2 DS
Nautilus flat x2
Incline smith x2
Dip x1
SA lat PD x2
SA cable row x2
.
Lower (Quad focus)
Adductor x2
Seated curl x2
Leg ext x2
Hack x2
Leg press x2
.
Upper (delt/arms)
Y raise x2
DB laterals x2
High inc smith x2
Reverse pec deck x3
Pushdown x3 / incline curl x3
Overhead ext x3 / preacher x3
.
Lower (ham focus quad touch up)
Seated ham curl x2
RDL x2
Pin loaded leg press x2
Leg ext x2
GH raise x2
.
Upper (back chest top up)
SA pulldown x2
Upper back row x2
SA cable row x2
Mag pulldown x2
Fly x2
Incline HS press x2
(Some intensifiers on isolation work – rest pause)

Thank you for this info. So overall I think your training set up looks good. I do agree with peters comments not only on impressive physique but training hard too. You are growing lean and that’s exactly the name of the game add quality muscle tissue.

I would move the exercises like hilly suggested for legs. Your hamstring curl seated is easier to create stability at your hips later in the session as you are locked into the machine with the knee pad.

Lying hamstring curl at the start of your session will be good to bias your hamstring differently to seated ham curl and you will have greater stability to stay braced at the started of your session doing lying leg curl in your second session. I didn’t see any calves for legs? Add this is, toe press one day and seated calves the other day [/quote]
Thanks for the feedback both! Much appreciated.

I’ll defo move the adductors & ham curl towards the latter end of the session..

Unfortunately i don’t have access to a lying ham curl at the moment, as our gym has one on order.. any suggestions for what else i could swap in?

Calves & abs are hit on rest days also, but may look to increase frequency to 3x per week there

[T]

But i’ve since switched the following as of this week – with the idea of more frequency across back/chest/legs

.
Upper (chest focus back top up)
Fly x2 DS
Nautilus flat x2
Incline smith x2
Dip x1
SA lat PD x2
SA cable row x2
.
Lower (Quad focus)
Adductor x2
Seated curl x2
Leg ext x2
Hack x2
Leg press x2
.
Upper (delt/arms)
Y raise x2
DB laterals x2
High inc smith x2
Reverse pec deck x3
Pushdown x3 / incline curl x3
Overhead ext x3 / preacher x3
.
Lower (ham focus quad touch up)
Seated ham curl x2
RDL x2
Pin loaded leg press x2
Leg ext x2
GH raise x2
.
Upper (back chest top up)
SA pulldown x2
Upper back row x2
SA cable row x2
Mag pulldown x2
Fly x2
Incline HS press x2
(Some intensifiers on isolation work – rest pause)

• This reply was modified 1 month, 3 weeks ago by  T.
• This reply was modified 1 month, 3 weeks ago by  T.

[T]

Hi T, thanks for sharing these pictures. It looks like you have good body composition here. Are you in a particular phase currently (building muscle, maintaining, or cutting).

To give some more context with training are you able to outline what your current training split looks like along with exercises and sets please

Thanks Marc, appreciate it. Currently in a gaining phase.

So previously i was training each muscle once per week:

Chest/delts (3 chest/3 delt)
Back (4/5 back)
Hams (4 ham)
Rest
Arms (2 bi/2-3 tri side delts)
Legs (4 quads adductors)

Typically 2 working sets for larger muscle groups

• This reply was modified 1 month, 3 weeks ago by  T.
• This reply was modified 1 month, 3 weeks ago by  T.

[T]

Agree with Hilly

Thanks both!

[T]

8 lbs down from when? After the low days and the high day? If you dropped again after the high day you can just repeat that again for a second day in a row and then assess from there. If you get the bump needed from that you can pull back down rinse and repeat

Following the first refeed day. The second dah left me 4lbs up.

Appreciate the feedback. How do you guys assess when the correct time to refeed is?

[T]

Thank you guys, appreciate you all.

4lb up today, following 2 consecutive high days 550/600 carb

Back on the dig today..

[T]

Thank you guys, still have some conditioning to come in yet, in the legs mostly.

What are your thoughts cardio wise? As i’ve been doing 1-1.5hours daily

[T]

So 8 pounds down in total after the low days and then a high day ? It sounds like you just really got your body moving

I would run another high day or even 2 more and then dig in low again

Thank you Jordan. Sounds good to me..

[T]

How long ago was the switch – The test and deca combination will of been driving E2 high which then drives prolactin up.

Were you getting high E2 sides? Bar the bad feeling and anxious ?

I would say you need to consider your are E2 sensitive and re adjust your cycles in the future – potentially look to test/primo or test/mast and see how you feel and how bloods look.

Then if you wish look at adding low dose NPP to these but in truth you should be able to get all you want our of those drugs unless looking to really push your physique. –

As personally i ran a low test/primo/mast cycle a few months back & felt & looked great..

[T]

How long ago was the switch – The test and deca combination will of been driving E2 high which then drives prolactin up.

Were you getting high E2 sides? Bar the bad feeling and anxious ?

I would say you need to consider your are E2 sensitive and re adjust your cycles in the future – potentially look to test/primo or test/mast and see how you feel and how bloods look.

Then if you wish look at adding low dose NPP to these but in truth you should be able to get all you want our of those drugs unless looking to really push your physique. –

I switched & pinned around 3/4 days prior to blood results.

On reflection i’d say yeah, im definitely E2 sensitive & have always found it hard managing sides when running even low/moderate test.

How would you ratio test/primo or mast per say? & would you drop the tren?

[T]

What lab you running mate ?

Was Norbrook initially, but switched to Cambridge a week prior to testing.

[T]

.

[T]

Awesome work bud excited to see another 1.5yrs work..

[T]

Hi mate,

Nope, weight’s actually dropped as in a bit of a tidy up phase. Could be from the influx of hormones with intro of TRT do you think?

My hunch is that estro may be on the increase, as left nips flared up. I’ve recently added Proviron at 50mg also, as of yday.

But won’t know until i re-run bloods..