[Tor-Andre Kongelf]

At 17 I masturbated 3 times a day. There is no need for a 17 year old to add test or dbol. ?

Sorry for being so open, but it had to be said by someone.

[Tor-Andre Kongelf]

I really appriciate you talking about you skipping going to Kings to meet up with James. This is going to sound cringy as hell, but many of us (or at least me lol) see you as this almost mythical creature doing superhuman stuff in the gym, and follow what you say religiously and have been doing for years. Mythical creatures are also known for being invincible so you talking about social stuff and challenges in that area is a huge help to people like myself that struggle with the same from time to time. Somehow for reasons I cannot explain it makes it easier knowing that the “JP himself” also has the same mind struggles like I do. Watching a lot of your training videos I can’t see why anyone would not want to enjoy your company as you are so supportive, funny and likable. But we don’t see ourselves the same way others do, so its easy for me to say.

Anyway, I hope you meet up with James some other day and film as it would be fun to watch. You allready look healther and smaller on IG so thats fun to see. Even though I must admit I will always miss 285 lbs JP doing crazy stuff. 🙂

27 days with no rest days is great. Nothing stopping you now 🙂

[Tor-Andre Kongelf]

I take a completely different approach to many here. I don’t actually train with exercises per se, rather with movement partens. So I change up my exercises every workout. Some I keep in everytime like a Leg Press, Incline Barbell Press or a row exercise etc.

Except that, if the movement patterns between to exercises is the same, I don’t see any problems with changing exercises.

Even with changing many exercises I there is only a finite number of exercises in my arsenal so at the worst of times there are 2-3 sessions before I return to the same exercise and can track the progress.

Adherence and consistency is what I struggle with the most at times so keeping my sessions interesting and fun is important to me. 🙂

[Tor-Andre Kongelf]

Many people have tendency to overthink the details of things and spend a lot of energy to worry about the minor things that doesnt matter. To a point its understandable.

Time of pinning doesnt matter. Just make you are consistent with the days you are doing it. ? And even that is no biggie if you miss a day and do it next day.

[Tor-Andre Kongelf]

Hi Sas!

I’ve been following your log since twice days ago because I’m new here.

As I can see you are in a volumen phase, trying to gain lbs of muscle by HyperCaloric diet and regulating the muscle growing with the two training sessions per day in order to optimize the extra calories?

Which is your Ped’s at this moment?

And… in deficit how you manage the training schedule?

Hi bud thanks for your message and interest

I am trialling the twice a day, my intention it to make sure I recovery so my calories have naturally increased so I can train hard but as a trust I am definitely growing and getting stronger

PED’s is down to just 400mg test weekly with 0.5mg adex twice weekly

Honestly the way this training makes me feel is as if I’m on twice that amount

When I go back into deficit I will keep carbs high and start to lower fats a little. I’ll keep training volume the same but monitor recovery, if I have to I will lower volume but keep weights a little higher [/quote]
But… in deficit you keep training twice?

In Christmas, at holidays, I train twice and as you say, with amounts of food maybe feel better.

The way you train is “old school” as I see, reps and sets predefined. I mean, more or less linear, not like the new power building, that is so strange because of the RiR… strange for my mind at this moment.

About the peds: only with 400 mg Test?? type of trt or something like that?[/quote]

There is nothing strange with Sas training. Its pretty normal. Normal amount of volume and normal intensity. He is just very in-tune with his body so we know what he responds to. 🙂

And 400mg of Test is TRT for extreme. Only few people I believe need to go as high as 400mg for TRT.

Probably not my place to answer people in this thread. So apologize if I went out of place. 🙂

[Tor-Andre Kongelf]

Thank you Hilly. What you say makes perfect sense. Even if I have little issues with mental issues on deca alone, and Tren alone. I would expect I would get them if mixed together.

I will save it for the cut. My current plan is plenty.

[Tor-Andre Kongelf]

Assuming you are getting enough calories of clean food and rest, then yes. But it takes time. You can only grow muscle at a certain speed.

Also how you move the weight also matters. Are you getting stronger because you use more and more tendons, ligaments, skeleton etc to move the weight or do you actually keep all of the weight on the muscle and getting most of your power from the muscle itself?

[Tor-Andre Kongelf]

I am of the opinion that effort trumps everything. So the most amount of sets with your prefered intensity that you are able to recover from AND that allows you to train with high effort.

Volume*Intensity = Effort

Some people like medium intensity and can push volume quite high, others train so hard and that they need fewer sets.

Experiement what you enjoy the most and what gives you the best results 🙂

[Tor-Andre Kongelf]

Rule of thumb with squats, is to do whatever is most comfortable for you body to do, – what feels best on the knees, lower back etc, and what you can safely load. A low bar squat even though the weight displacement is different from a high bar, will still tax the quads effectively.

If you’re not too worried about ditching squats, perhaps move to another exercise that doesn’t require any degree of thinking of centre of mass – so something on a fixed plane, back squat, smith squat ect.

Thanks Kiera. That answered my question quite well. ?

[Tor-Andre Kongelf]

Recovery is very different from person to person. Try it out and see how it goes. Be honest with yourself and adjust.

I tried the same and currently on 4 way brosplit 5 days a week. I might even go as low as 4 days a week.

[Tor-Andre Kongelf]

Hi mate

At the moment it doesn’t sound like a barbell squat is a good choice of movement to be your predominant quad movement

You should still get good hip and adductor development from a low bar squat if you want to include it in your sessions, just don’t see it as a tool for quad development, and consider the overall recovery tax it will place on you.

Thanks for answering Rich. I assume its ok having Squats for hip and adductor develop since I still have 2 other movements for quads like leg presses and something else.

[Tor-Andre Kongelf]

Hypertrophy*

[Tor-Andre Kongelf]

Just a question: Does anyone gain any size and strength on Mast at all? I heard its purely a cosmetic compound.

[Tor-Andre Kongelf]

Hey Kuba. Hope you are well.

I have seen in some of your videos that you are doing some rehab and mobility exercises. It looks like exercises for shoulders and arms. I currently have some nagging pain in my right shoulder and arm. I am wondering if these exercises can be done to rehab my shoulder and arm, or is it only to prevent things like this in the first place.

Pain comes and goes. I can’t sleep on my right arm or it goes numb. I can’t do 45 degree incline pressing. Slight incline works better. Pressing up works. Heavy EZ-Bar Curls trigger it to a degree as does lateral raises.

Do you have a video where you show the rehab and mobility exercises or a video by someone else? 🙂 Thanks!

[Tor-Andre Kongelf]

Stomach felt really gd! I will have just one other meal tonight later before bed

I was reflecting a lot on yday after the bjj session and really realised that no matter how much fitness work I do , and how much bjj , at this size , it’s just impossible for me to get even remotely good

I have absolutely zero reason to stay big and heavy anymore and I am totally fine with it slowly coming off but it’s just a bit too slow to be able to enjoy what I’m doing atm. So I’m going to do less weights again and more bjj for a bit , and really let my body weight and size drop off much much faster now.

Fitness work I did on the ski erg total felt awesome ,

I did 500m on 90 seconds rest x 4

Rested for a bit , then did another 500m on 2 mins off x 6

Rested for a bit and then did a straight 2000m

Tmo I think my rowers will be here , so if they are I will do 10k row , 10k bike . If they aren’t I will do 5k ski erg and 15k bike.

I have thinking about what you wrote about being your size and also being good at BJJ which is currently your main goal. Do you have any specific weight goal to reach before you consider yourself done with downsizing or will you just wait and see how it feels as you are dropping weight?

Also, something that is very very common for us white belts who have experience in weight training is that we constantly use force as a solution to a problem. We tend to use force to solve a problem in BJJ rather than technique. So do you think that your bodyweight will stop being an issue simply by getting more experience? 🙂

Or is it simply a matter of being immobile at your current size? 🙂

I am thinking about picking up BJJ again and I have been struggling with breath and fatique in BJJ because I always use too much force so your answer might help me out a bit.

Sorry if my writing is confusing. English is not my main language 🙂