[Trillo]

Similar situation here as well my
man. Got back into it when covid hit and was fortunate enough to build a gym in my basement. I recommend picking up a copy of JP’s Training Principles ebook
and hammer it. Another good read I recommend is Dr Scott Stevensons book on coaching yourself in bodybuilding. Lots of great info.

Cheers mate, ive been running the training principles full body for the past 8 weeks. Ive had better results over those 8 weeks than i did in the 4 months previous doing various workouts i found online

I grab a copy of Dr Stevensons aswell[/quote]
Same here. Ive been running the upper/lower eod for the past few months and will probably stay on it until I stall out, then shift to the phase 2 p/p/l variation.

[Trillo]

Aslong as you are happy , healthy and don’t risk those two things changing , do whatever you wish my man ?

I am lucky to be both Jordan so thats now the goal then, is it worth getting a year or so under my belt before finding a coach?[/quote]Similar situation here as well my
man. Got back into it when covid hit and was fortunate enough to build a gym in my basement. I recommend picking up a copy of JP’s Training Principles ebook
and hammer it. Another good read I recommend is Dr Scott Stevensons book on coaching yourself in bodybuilding. Lots of great info.

[Trillo]

I think it looks good. Very similar to how its laid out in his Training Principles ebook. I’ve been running the book version since January with very good results. Recovery was good so I started like yours 3x week and bumped it to every other day. So far so good.

[Trillo]

It’s definitely the rope pull over for lats. I’ve heard a few of the athletes calling it a rope push down before and was kinda confused myself at first.

Awesome thanks bud!

[Trillo]

Looks pretty good bud. JP’s training principles book covers U/L splits as well as how to progress into the next phase of P/P/L types of setup.

[Trillo]

Interested to hear from others on his topic. I am currently on test cyp every 4 days, thinking about switching to micro-dosing daily with insulin syringes IM shallow.

[Trillo]

5/5/21

Took 1/2 scoop of Redcon1’s FadeOut sleep product last night and had a great sleep. Felt refreshed this morning.

Upper 1

(1)Smith RDL (bar arrives today)

275×8, 225×10 (slow eccentric, pause about mid shin)

(2)Incline DB

85×7, 65×9

(3)Chins/Rack chins

bodyweight full chins x9, +4 rack chins right after

banded chins bodyweight x13

lat stretch – hang with 45lb plate 60s

(4) smith CG press

185×8, 165×11

chest stretch cable fly 60s

(5)cuff laterals

20×12, 15×12

shoulder stretch 60s

(6) strap tricep pressdown

90×11, 55×13

tricep overhead stretch 60s

(7) abs w/rope crunches

135x 4 rounds, 30s rest AMAP

Really loving giving it my all to failure .. absolutely smoked after two sets.

[Trillo]

5/3/21 Lower 2

(1) Vertical Leg press

365×6, 275×12

(2) rear foot elevated smith splits squat

20×15, barx15 -> right into quad stretch 60s

(3)lying ham curl

80×10, 65×13 -> right into ham stretch 60s

(4) banded adductors

black band x8, red bankx13

(5)standing smith calves

185×19, 14, 12, 12

(6) incline DB curl

35×12, 30×12, 25×13

(7) hanging abs – 4x AMAP

Cals still around 2500. had rep increases in lying ham curl and DB curls. The other movements I am still gauging. I have a cambered squat bar and regular oly bar coming in tomorrow for RDL’s and some squatting, cant wait! I seem to be processing food very well and am usually really hungry after about 2 hours.

Todays Food:

training 630-8am: 15g EAA

830am – 1 cup egg whites, 3oz lite swiss cheese omelettel, 500g sweet potato ‘hash’. 810cal

noon- 1 cup spinach, 200g carrots, 250g cooked haddock, 250g rice 725cal

4pm- 3 cup baby spinach, 200g cooked ground chicken, 100g guacamole

7pm- 2% cottage cheese + sugar free lime jello mix

Totals: 2400cal, 35f, 232c, 257p

I will slowly add in more cals from fat + carb and probably work into another meal or snack.

[Trillo]

4/30/21 Upper 2

Wake/Training 6-8am. pre-workout – 1.5 scoop Primevil mega pre black, 1.5 scoop Primevil mega pre white. 3 scoops EAA (15g) intra

(1) incline smith

185×6, 155×10

(2) chest supported cable row

155×10, 135×10

(3) dips

body+45 x8, body+25 x10

(4) single arm cable pulldowns

135×9, 115×10

(5) cuffed cable pullover

90×14, 70×15

chest stretch- cable flys 45lbs each arm- 60s

(6) cable upright rows (straight bar, wider grip)

70×16, 45×18

shoulder stretch – 60s

(7) overhead rope tricep extension

90×12, 70×16

tricep stretch- 60s

couple sets of hanging abs rest-paused (started getting really hungry!)

I feel that I am pretty weak for a guy my size and that’s why I am here to fix that. Calories are the same right now on TD and NTD, I just flip macros around. More carbs/lower fat on TD, and then swapped. Aiming for 24-2500, 230g protein, rest filled with fats/carbs as needed. JP’s diet planner has me WAY higher but I want to slowly move my way up as I settle into meals + timing that fits my schedule.

[Trillo]

Sub’d. I love the idea of pausing the lifts in the stretch position. I’ve done that before with RDL’s and you get smoked pretty quick holding it mid-shinish for a sec. Gonna start incorporating that myself. How are your total cals looking on TD and NTD? Great physique man!

[Trillo]

4/28/21
Took a few days off from the high-volume routine I was doing while trying to lean out.


Lower 1
(1) Reverse Band Smith Squat (Elite FTS black bands, feet slightly forward more, squat shoes)
275 x 7 (failed halfway through 8, pins set deep so I can fail and not die)
225 x10


(2) plate loaded leg extension
115×20
115×15
quad stretch 60s



(4) plate loaded lying ham curl
70×11
50×14


(5) abductor
EliteFTS red band to failure 13, 11, 7 reps with 60s rest between
hamstring stretch 60s





(7) standing calf raise on smith machine
185×17,15,13,12
calf stretch on smith 60s



(8) incline DB curl
35×10
30×11
25×15
bicep stretch 60s


(9) hanging abs
4x AMAP


At some point I’d like to snap some videos as well, to make sure form is correct and get some feedback from folks.

Got knocked out of starting thread and wanted to add some other important info. Taking in about 4g of fish oil daily though I will be adding salmon in daily, maybe twice as a pro/fat meal. I am also on TRT, 150mg test cyp weekly which puts me around 1100ng/dl. I have routine blood checks every 3-6 months, so I plan on some mini-blasts when Im ready. I also have access to other pharmaceuticals but at my age, Id like to stick with just test as its the most bio-identical but we will see. I want to put some hard work in first.

[Trillo]

that’s similar to the old Leo Costa ‘Big Beyond Belief’ 6 day routine. It will work and is great if your pressed on time, however your sleep, nutrition and stress management need to be spot on or you wont recover. I’ve switched back to the fullbody since i never really tracked with a logbook and yes the workouts are long and suck but I am making great progress every workout. Theres a reason why JP said nobody does it because its f’ing hard. Once you know your working weights it shouldnt be much more than 90min. Another option is Fortitude training, though thats a bit more of an advanced fulbody due to the rest-pauses and muscle rounds.

[Trillo]

I had elevated ALT/AST from just TRT dose of test. Did a lot of research and found out its almost always elevated if your training hard since its a byproduct of muscle breakdown. I took a full week off and retested and they were normal after.

[Trillo]

Also trying to decide what compound movement to do on the Heavy Lower 2, I could possibly go for Front Squat but I am trying to stick to movements that don’t require alot of stabiliity so I can focus purely on the tension. Plus I feel that doing Free Weight Squats may hinder my recovery.

If your squatting on HL1 why not RDL as main on HL2? I use hacks and split squats as accessory instead of leg ext.

[Trillo]

There’s no way all those sets are taken to failure or even close to it. CNS would be smoked!