[Triv]

Hi Triv,

Loving the log.

Can you layout what a day of eating looks like for you on your high day?

Hey man,

A typical high day is:

Meal 1: 115g chicken or kangaroo, 2 cups rice and 1 bagel
Meal 2: 115g chicken or kangaroo, 2 cups rice and 1 bagel
Meal 3: (pre wo). 130g oats, 40g whey, 1 bagel
INTRA: 50g carbs and 10g EAA’s
Meal 4: 1 cup egg whites, 100g cereal + 15g whey and 2 English muffins
Meal 5: 2 bagels with 115g chicken, lettuce, tomato etc + 25g carbs from fruit
Meal 6: cheat meal – typically pizza and cookies etc (just until satisfied) … during prep when depleted I can handle much larger cheats

[Triv]

Yesterday was PUSH 1

Lying cuff Lateral 1L 1BO
Seated DB side lateral 1MR
Low Incline DB Press 1L 1BO
Incline Plate Loaded Press 1L 1BO
Shoulder Smith Press 1L 1BO
Machine fly 1RP
Braced Rope pressdown 1L 1BO
Flat EZY Extension 1RP

Brilliant session…

Today was LEGS 1

Lying Leg curl 1L 1BO
Leg Press 1L 1BO
Single Leg curl 1RP
Smith Squats feet close 1L 1BO
Leg Extensions 1RP
Hip Thrust Machine 2L
Adductors 1RP
Calves 4L

T

[Triv]

Back on PPL as of yesterday for a change. I am running James’s program that he has been selling and it’s great!

3.5weeks into cruise now and holding weight about 223lbs (I peaked at about 225-226lbs end of the rebound)

PULL

DB pullover 1 load 1 back off
Hammer Strength pulldown 1 load 1 back off
BB RDL (paused) 1 load 1 back off – this kicked my ass having not done any since pre comp 2-3 months now.
Chest Supported Row 1 load 1 back off
Prone Incline Bench 1 arm DB Row 1 load 1 back off
1 arm Plate loaded row standing 1 RP
Cable rear delts 1 load 1 back off
BB Shrug 1 load 1 back off
Preacher curl machine 1 load 1 back off
EZY cable curl 1 RP

Brilliant session. I ramped up the weight set by set until I hit failure for the first load set instead of keeping the reps low during the ramp sets I need a little more volume to grow from recent experience so sub max sets help me.

T

[Triv]

Bit slack on the LOG this week.
Cruising going fine. I am down 5-6lbs and a touch softer but I feel good and strength is the same thus far…2.5 weeks in.

Hit BACK with a friend yesterday and did a some movements I havn’t done in a while. He was pushing for more loading than I would normally go for having to sacrifice form on most lifts but I did my best to keep up WITH SOLID form.

Unilateral pulldowns
Low Rows
Seated Cable Rows
1 arm DB Rows (too fkn heavy but I did tow 85kg for 15 with Kroc style)
Reverse Pec Deck

Not as many as many movements I would like to do but we did train hard.

T

[Triv]

I ran…

LEGS
PUSH
PULL
OFF
REPEAT

for prep which was good…but since I finished I am currently doing…

BACK
DELTS/TRICEPS
LEGS
CHEST/BICEPS
OFF
REPEAT

which the best results of any split I have tried over the many years I have been training. Volume is moderate rather than low so I am doing 3 sets for all exercises ramping to only 1 max all out set.

Check my log

Triv

[Triv]

BACK today and my 1 HIGH day for the week:

Underhand pulldowns
3×10-15
Bent BB Rows
3×8-10
Rope Straight arm pulldowns
3×10-15
Close Chins
3×6-8
Incline Bench DB Rows
3×8-12
Seated Unilateral cable rows
3×10-15 (double drop)
DB Shrugs
6×4
Machine rear delts
3×12-15

GREAT session…only the final set was failure.

[Triv]

Ok received an updated diet for the cruise:

LOW – 300P 300C 42F
MED – 280P 500C 35F
HIGH – 220P 800C 0F

Not including trace macros in foods…Only running 1 HIGH day instead of 3 now also, to ramp up sensitivity again. This will also lean me out a good wack as a side effect before we blast gear again and grow more.

Regardless of the diet and gear my mindset is to alway train to grow 😉

T

[Triv]

Back at it after a nice deload and a few days off.

Just about to finish 1 full rotation of workouts for the week hitting every body part and my weight is holding well above 225lbs second week into the cruise which is only 125mg Test + 20mg MK 677. Progressed all lifts compared to last workouts despite change in order etc. Feeling very good.

We are keeping diet the same as the rebound for now as I adjust to the cruise dose test and also see how I respond accordingly…theoretically I would need to reduce calories a little but so far all is well and I am simply training as hard as possible and ignoring the fact that I’m on less gear(I refuse to have the mindset of you can only grow when blasting…if that was true then no naturals would be able to grow lol).

T

[Triv]

Sorry to reiterate what’s already been said…just thought I’d share my views/experience – I always base it on nutrient requirement relative to the session and state you’re in. Eg pre contest my INTRA drink was EAA’s only followed by some cardio so my BG would be very low pretty soon after my workout was over and I would find myself going hypo with BG under 4! So I’d always have a meal ready to be eaten within 30mins at least.

Offseason my calories are obviously much higher with carbs in my intra drink which had me not needing nutrients for 45-60mins.

[Triv]

Deloaded training this week and also having a few days off as we are going away for my wifes birthday so figured it was good timing to score some points by just chilling out and staying in bed rather than going to train while away lol.

I will also now cruise on gear…125mg Test and 20mg MK677 is the plan…4-6 weeks then pull some blood before blasting a true off season.

I have finished my rebound at a respectable 225lbs from roughly 195lbs contest weight. Some fat gained of course but a ton of nice tissue as well.

VERY please with this. Given I don’t plan on competing until October 2020 AND I need a fair bit more mass to look half decent at 6.1ft tall I am hoping to get my weight up to a decent conditioned 245-250lbs over this coming year.

I am confident with the way things have been progressing, that I will make this a reality.

T

[Triv]

What kind of set progression do you do? (4×8) is that heavier each set or straight sets with the same weight not to failure?

Hey Dez,

Apologies for the late reply.
I ramp up set by set to one all out set where I failure…I have found this work best for me for a couple reasons…I am more warm and connected by the time I hit my final set and the sub max volume seems to lead to more growth for me personally.
I MAY sometimes use the same load on the last 2 sets IF I find that I am close to failure on the second last set.

T

[Triv]

Fasted cardio 12mins HIIT + abs

DELTS/TRICEPS this afternoon

Machine Press
3×8

Side lateral machine
3×15 (Double drop last set)

Plate Loaded Shoulder Press
3×8 (Stretch partials + ISO last set)

DB side lateral superset Plate front raise
3×10

Machine Dip
4×12

Cable Skull crusher
3×10

Wide Pressdown
3×12 (Seth Set last set)

STILL climbing in good size and strength week 5 of this rebound. I may do 1 more week and then pull back.

T

[Triv]

HIGH day and LEGS today

Leg extensions
4×10 (Seth set)

Hack Squats
3×8

Leg Press
3×15 (Double Drop)

Seated Leg curl
3×8

45deg Hyper
3×10

Lying Leg curls
3×10 (Double Drop + Stretch partials)

Standing Calves
3×10 (Double Drop + Stretch partials)

T

[Triv]

After a day of REST/LOW carbs (which is now 300g so relatively speaking) it was day 1 of the rotation – CHEST/BICEPS

Incline Hammer Press
2×15
3×6-8

Low Incline Smith
3×8 (Seth set)

Machine fly
3×12 (Double drop)

Machine Press
3×12-15

Preacher curl
2×15
3×12 (Stretch partials)

BB curl
3×12

Low Pulley cable curl
3×21’s

Unreal session with some PR’s and wicked pump.

T

[Triv]

DELTS/TRICEPS yesterday awesome workout. Still making exceptional progress during this rebound and up another 3lbs this week holding decent condition with maybe a tiny bit more fluff.

We are keeping the diet the same for the next week to see how I go but tentatively planned to back things off and rest in 2 more weeks time.

Today BACK

Pullover
2×15
3×10

Seated Cable Row
3×8 (double drop last set)

BB Rows
3×8

Nautilus Pulldowns
3×12 (double drop last set)

Incline Bench DB Row
3×10

Rack Deads slightly above knee
3×8

Facepull
3×12

Game over…

Triv