[Trillo]

Today’s session

Seated lateral
55+23 x 13
48 + 5 x14
34 + 23 x 16

Hey Bud- silly question but can you explain what the + means?

[Trillo]

Leg dayyyyyyy

Played around with the set up a bit. I wanted a few more fail points in there so split into loading and clusters. Pretty happy with how it went but will do a bit more experimenting before I lay out the set structure

Loaded movements

Leg curl
Snatch grip RDL
Calf raise

Clustered movements

Leg extensions
Hinge squat (quad focus stance)

Hey Bud what is a hinge squat? I’m guessing like the power squat machine or maybe a pendulum squat?

[Trillo]

split squats with rear foot elevated? Can be taken to complete failure pretty safely.

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Does anyone pre-exhaust with cable flies or pec dec prior to doing any chest pressing? Though i cant push as mich weight, it feels so much better on the chest.

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I’ve always had the view that once a training session is complete, focus should then be switched to rest and recovery and for that reasons I’m not a fan of double training session days. If arms are something you want to bring up, you could always train at the beginning of a session or on a lower body day. Abs don’t need many sets, so these can easily be done at the end of a session or on rest days.

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Instagram @ClareBarksPT | http://www.trainedbyjpclothing.com – The most anabolic clothing ever! |

http://www.trainedbyjp-nutrition.com – highest quality supplements on the market.

Great points Clare. Sometimes I forget less is more in this sport. Since I have the extra time and a full basement kit, was wondering if there was a way to squeek out a bit more but Ive been hitting PR’s as is, probably should just keeping riding it!

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Welcome Ross! I was in a similar situation. Training on and off for 20 years, half assing it, working around injuries and just really not knowing what to do. Ive always been interested in bodybuilding but never really invested time into understanding everything that goes into it. Long story short, joined here in January, followed JP diet planner for 3 months in a deficit while watching every video on this site including education series. Ive made more progress visually, strength and knowledge in the last 5 months here than I have in 20 years wandering about. I tip my hat to everyone on this site and you are in the right place my friend.

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Only thing maybe to consider could be, I find this personally, that carbs pre bed make me sleep like a baby. Very deep and sound. Recovery is always better. Take them out and sleep is never as good. Fatigue builds etc and workouts suffer a little as time goes by.

So I use M1 as pro/fat but obviously you’ll feel this out yourself with the changes.

I like carbs pre bed as well, just because I love carbs in general hah. Every night is pretty much greek yogurt/cottage cheest/pineapple/berries mixed up like a treat. Love it!

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Hey,

Overall they are not too bad but doses are relatively low so i would expect that. You are going slightly over recommendations on a few readings but you have a good supplement and cardio protocol in place. The key things to keep an eye on are ALT, BP and cholesterol. Take regular BP readings and blood work as you are. next cycle i would stick around the 350 to 400mg test mark and put something like primo or npp in instead of masteron.

Hey Ryan- appreciate the reply. Are there dietary changes I can make for the cholesterol? I take fish oil, maybe up the does to a few grams a day (currently only take about a gram)? Is there a big difference between Masteron and Primo? I thought they are pretty similar in profile. I will look more into NPP and Primo for the next push months down the road.

Another thing I am considering is taking a full week of rest before next bloods. I have read and watched videos about ALT/AST/ALP makers are always wonky with people that train consistently hard. They suggest other markers for Liver/Kidney health like Bilirubin, albumin and GFR (i think).

Thanks again, appreciate your thoughts!

[Trillo]

If you have the money get it… my client just ordered this today haha madness

Yeah bud they were sold out yesterday. I called them up right when they opened and they only had 15 units coming in so i grabbed one luckily.

[Trillo]

Thanks for the input guys. I am most likely going to pull the trigger. Public gym situation is not looking good over hear in the USA (New York), and with two little girls, my wife and I most likely won’t hit a public gym until this pandemic is well past us. As long as I have everything I need to train my @ss off, I’m good to go! ;]

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This is a fascinating topic to me. I am currently following the full body split style training advised by JP with progressive overload as main focus.
If I’m squatting 5-9 reps for example and improving this every week by a rep or weight there surely comes a point when I can’t progress the lift whether that be 300kg or whatever that may be.
What do you do when you have stalled? Decrease weight slightly then try and build up again to surpass previous best like the 5×5 program?
When I look at strength/powerlifting training plans they seem to take a slightly less linear approach and periodise their training slightly more. Why do you think they don’t just work in 1-5 rep range for example and take the same approach as advised on here to continuously add weight or a rep each week? They seem to at the start then refine this with periodisation.
I totally get and respect the value of progressive overload but really curious on the comparison to powerlifting style training and what the big picture looks like for my lifting career. I plan to be lifting for the next 30 years plus and wonder how progressive overload unfolds over those years.
All views and insight really welcome.
Thanks

The goal of powerlifting is max strength in a given weight class. Thats why they don’t do the extra sets for hypertrophy becuase the extra weight is not necessarily needed. When you stall, your most likely at a energy balance for your supported amount of muscle, so you would either need to increase cals to build new tissue or lean out and hold strength for weight class below.

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PULLDAY:
unilateral pulldown 2 sets
barbell rows 160×9, 150×17
chest supp tbarrows 2sets
incline bench pulldown 2sets
incline bench db retraction 3sets
reardeltflys
high cable curls
hammercurls

Hey Kevin- how do you perform the incline bench pulldown? Is the incline facing towards the pulley or away (if that makes sense)?

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Built a nice basement gym when we had kids, so I was pretty fortunate when everything closed down. Was running Pull/Push/Legs/off/repeat, now looking at Pull/Push/off/legs/off/repeat. Reason being, I want to hip hinge consistently so I figured I will rotate RDL and Trap Bar DL on pull day, and that lets me focus on safety bar squat and front squats on Leg day. I always single leg ham curl and glute-ham raise on leg day either way.

[Trillo]

Gooooood pull session today guys

Chest supported Upper back row
Chest supported lat row
Duel cable EZ pullover
Dead stop low rail BB row
Shrug
Cable curl
DB curl

Really happy with my sessions now. Found a groove, making progressions, getting some size on me!

Hey bud, love reading through the log! For the chest supported upper back and lat row- are you just adjusting elbow angle to shift focus? Like for the uppger back row elbows flared out wider, for lat row tucked nuetral? Sounds like you have a nice setup at home or are you able to hit a gym?

[Trillo]

Hey bud, what type of cardio are you doing in the morning? Just brisk walk?