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Sup guys,

Okay 17 weeks out and 1 week down on this pre loading plan.

Weight and fullness is up a lot! Started around 221lbs and woke up at 230lbs today…however probably getting softer than we would like SO we will dial back to 2 HIGH days, 4 MED and 1 LOW this second loading week THEN start the diet at the 16 week out mark.

Training is going great and having a full run through all 3 different rotations of LEGS/PUSH/PULL has given me a good idea on what to tweak, movements, sets etc

Next cycle should be bang on…for now.

thanks
T

[Triv]

LEGS

1 arm preacher cable curl 1×8-10, 1×12-15
Incline DB curl 1×8-10, 1×12-15
DB hammer curls 1×20

Seated Leg extension 1RPx12
Lying DB curl 1RPx12
Wide Leg Press 2×15-20
Narrow Hack 2×10-12
Single Leg Press 6×4
Hyper 2×12-15

T

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Day 3 PULL on Christmas morning 🙂

Diverging low row machine 1×8-10, 1×12-15
Bent BB Rows 1×8-10, 1×12-15
Plate loaded pronated grip row 2×10-12
Close grip Chins 1×6-8, 1xBW max (10-12)
Incline bench 1 arm DB row 6×4
Rear delt cable fly 1×8-10, 2×12-15
Behind Back BB Shrugs 1×10-12, 1×20

T

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Day 2 PUSH with more Delt focus:

High Incline DB Press 1×8-10, 1×12-15
Flat Strive Converging chest press 1×8-10, 1×12-15
Flat Mid Grip Smith Press 1×8-10, 1×12-15
Cable fly 2×15
Flat DB extension 2×12
1 arm cable press down 2×15
Machine side lateral 1×8-10, 2×12-15
Face away rope cable front raise 2×12-15

Diet, was a MEDIUM day on this loading plan so food is still very high with carbs at 575grams.

T

[Triv]

Day 1 kicked off well. LEGS and it looked like this:

BB curls 1×8-10, 1×12-15
Seated 1 arm DB curls 2×10-12
Reverse grip cable curls 1×20

Seated Calves 3×30
Seated Leg curls 1RPx12
Banded Leg Presses 2×15-20
Smith Squats 2×10-12
Sissy Squats superset Walking DB lunges 2×20
Abductors 1RPx12

Diet was a HIGH day.

Gear, after speaking to Justin we have opted to do add in some tren E at the point as well making for an overall higher dose of gear, but it is a progression to what I have done in the past to test and assess.

I have not been 100% the last few days feeling kinda unwell , sore throat etc but has zero impact on energy thankfully.

Delt focused PUSH tmr…check in later guys.

Triv

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Thanks guys.
I’m from Melbourne but show will be in Queensland.
T

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Good work man.

Keen to follow progress.

Triv

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Last UPPER for this cycle —

Flat DB Press 1×8-10, 1×12-15
Incline BB Press 1×8-10, 1×12-15
Shoulder Machine 1×8-10, 1×12-15
Close grip bench 2×10-12
Pec Deck 2×15-20
Rope pressdown 6×4
Lat pull down 6×4
Rev grip BB Rows 1×8-10, 1×12-15 (Subbed this in instead of Bent DB Rows…DB’s jump from 132lbs to 154lbs)
Chest Supported rows 2X10-12
Bent Rope rows 1×20 (love these for lower lats)
DB Side laterals 1×12 triple drop set
1 arm cable laterals from behind 1×20

Looking forward to a new program when I return. I do however have one more Hip Dom Leg workout this Thursday.

T

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LEGS today and despite feeling kinda tired during the day and anticipating a shitty session it was arguably my best workout in weeks.

Seated Calves 1×12-15 @ 20count reps + pump to failure + stretch
Lying leg curls 1RPx12-15
BB Squats 1×8-10, 1×12-15
Hacks 2×10-12
Leg Press 6×4
BB RDL 1×8-10, 1×12-15
Leg Extension super Walking Lunges 2×20
Seated DB curls 1RPx12
1 arm Cable curls 1×8-10, 1×12-15
Rev BB curls 2×15

Last loading QUAD DOM LEG session until I deload…Tomorrow is full UPPER..OFF…LEGS HIP DOM then I’m away for a week.

T

[Triv]

LEGS with posterior chain focus —

Standing Calves 1RPx15
Seated Leg curl 1RPx12-15
Deficit deads 1×8-10, 1×12-15
Standing GM 2×12-15
45deg Hyper 6×4
Wide Leg Presses 2×12-15
Leg Ext 1×8-10, 1×12-15
Sissy squats super abductors 2×20

PUSH yesterday —-

Low Incline DB Presses 2×10-12
Decline BB Presses 1×8-10, 1×12-15
Seated BB Press 1×8-10, 1×12-15
Dips 1RPx12
Machine fly 6×4
Across body Cable ext 1RPx12
1 arm O/H cable ext 1×20
Seated DB laterals 2×8-10, 1×15-20
BB Upright row 1×8-10, 1×12-15
Machine laterals 1×20+

Still getting stronger every single workout…either by weight or reps…I could NOT be happier with the progress I’ve made this past 9 months since adopting the principles here. I am certain I will stick with these at least until I have enough muscle mass and strength at which point I’d be comfortable playing with more traditional body style workouts or Meadows workouts (which I think suite most who already have the strength and size).

I leave Thursday on a holiday where I will be deloading workouts and training for a pump that’s it…

T

[Triv]

Hey all,

Apologies for the lack of update….Hit PULL Saturday and Legs yesterday. PR’s all around and training is brilliant during this minicut.

This is actually the first time I have dieted whilst training with these principles and I am recomping at an amazing rate!

Today was UPPER

Incline Hammer 2×10-12
Flat BB Press 1×8-10, 1×12-15
Strive Plate Loaded Shoulder press 1×8-10, 1×12-15
BB Floor Press 2×10-12
Incline Cable 2×12-15
EZY pressdown 6×4
Close grip pulldowns 6×4
Low Rows 1×8-10, 1×12-15
Seal Rows 2×10-12
Machine pulldowns 1×15-20
Machine laterals 1×12 triple drop
1 arm leaning DB laterals 1×20

Great session…About another week leaning up then 1 full week away where I will just have deloaded workouts training for a pump and burning some holiday calories. When I get home I will hit my offseason to grow again and change to test+deca+dbol for 8 weeks…then cruise for 8 before prep starts mid Dec!

T

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Finally got some elbow sleeves and they seem to be something I really should have invested in a loooong time ago!

I have longer arms and pressing has always been a weak point and chest/delts/tri’s accordingly … today’s session was a fair bit better. I am certainly there will be some good improvement in these areas.

Flat Strive Press 2×8-10
Low Incline SM Press 1×8-10, 1×12-15
Shoulder SM Press 1×8-10, 1×12-15
Close SM Press 1RPx12
Machine Fly 2×15
Rev Grip pressdowns 1RPx12
1 arm DB O/H ext 1×20
Seated side laterals 1×12 triple drop
1 arm behind back cable laterals 1×20
EZY bar curls 1RPx12
1 arm Preacher machine 1×12-15, 1×8-10
Rope hammer curls 1×20

T

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I decided not to switch to the PPL just yet….I have 2 weeks left on this mini cut and still making progress so will keep running it until I have a break.

Today was a second Leg day Posterior chain focused and glad I kept it cuz I hit many PR’s –

Leg Press Calves 6×4
Single Leg ext 1RPx12-15
Deads 1×8-10, 1×12-15
Hack Good mornings 2×12-15
Glute bridges 6×4
Leg Presses 2×12-15
Single Leg Ext 1×8-10, 1×12-15
Sissy Hacks superset Cable pull through 2×20

Game over and pumped as fuck

T

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UPPER today guys…

Flat DB presses 1×8-10, 1×12-15
Incline BB Presses 1×8-10, 1×12-15
Shoulder machine press 1×8-10, 1×12-15
Close grip bench 3×8-10
Pec Deck 1×20
Rope pressdowns 6×4
Pulldowns 6×4
Bent over DB Rows 2×10-15
Chest Supported rows 2×10-12
Bent rope rows 1×20
DB laterals 1×12 triple drop
1 arm cable laterals 1×20

I have written up a new PULL/PUSH/LEGS programs based on DC and Jordans principles that I am happy to share for some feedback. My training days will remain and I hope there is any overlap that will effect things…

MONDAY
TUES
THUR
FRI
SAT

are the training days fixed…so I will simply rotate accordingly. The thing that worried me most was RDL’s before PULL when needing to Deadlift…so i just ensured I didn’t do this on a given day prior if it falls there. 3 different rotations below:

PULL 1
Rack Chins 1RPx12 + ISO hold
Deads 1×8-10, 1×12-15
Seal Rows 1×8-10, 1×12-15
Seated cable row wide 2×10-12
Rope lat pulldown 1×20 pause at stretch and contraction
Rear delt machine 2×12-15
BB Shrugs 2×10-12

PUSH 1
Flat Machine press 1RPx12 + ISO
Low Incline Smith 1×8-10, 1×12-15
Smith Shoulder Press 1×8-10, 1×12-15
Close grip Smith 1RPx12
Machine fly 1×15-20 pause at stretch and contraction
Cable Press downs 1RPx12
1 arm DB ext 1×20 pause at stretch
Machine side laterals 1 x 10 + 20 partials paused + ISO
1 arm cable laterals 1×20

LEGS 1
Seated Calves 4×25
Lying Ham Curl 1RPx12 + 25 partials
BB Back Squats 1×8-10, 1×12-15, 1×20
Leg Presses 2×20 2 count pause
BB RDL 2×10-12
Bulgarian Split squat 1×15-20/leg
BB bicep curl – 1RP x 12 + ISO hold
Single arm machine curl – 1 set of 11-15 reps, 1 set of 8-10 reps
DB hammer curl – 1 set or 20 reps

PULL 2
Hammer Strength Pulldowns 1RPx12 + ISO hold
Above Knee Rack Deadlifts 1×8-10, 1×12-15
BB Rows 1×8-10, 1×12-15
Seated cable row wide 2×10-12
Straight arm pulldown 1×15-20 pause at stretch and contraction
Rear delt fly 2×12-15
DB Shrugs 2×10-12

PUSH 2
Incline Hammer Press 1RP x 12 + ISO
Flat Smith press 1×8-10, 1×12-15
Strive Shoulder Press 1×8-10, 1×12-15
Dips 1RPx12
Pec deck 1×15-20 pause at stretch and contraction
Rope Press downs 1RPx12
1 arm cable press down 1×20
DB side laterals 1 x 12 last set triple drop
1 arm DB leaning laterals 1×20

LEGS 2
Leg Press Calves 3×15
Seated Leg curl 1RPx12 + 25 partials
Leg Press 1×8-10, 1×12-15, 1×20
Smith Squats 1×10-12, 1×18-20 pause at bottom
DB RDL 2×10-12
Adductor/Abductor Superset 1×15-20
EZY bicep curl – 1RP x 12 + ISO hold
Single arm preacher curl – 1 set of 11-15 reps, 1 set of 8-10 reps
Rope curl – 1 set or 20 reps

PULL 3
Pronated machine pulldowns 1RPx12 + ISO hold
T-Bar Rows 1×8-10, 1×12-15
1 arm DB Rows 1×8-10, 1×12-15
Parallel cable row 1RPx12
Kneeling lat pulldowns 1×15-20 pause at stretch and contraction
Rear delt cable fly 2×12-15
SM Shrugs 2×10-12

PUSH 3
?? 1RP x 12 + ISO
Decline Smith 1×8-10, 1×12-15
BB Shoulder Press 1×8-10, 1×12-15
Reverse grip Smith 1RPx12
Cable fly 1×15-20 pause at stretch and contraction
Reverse grip press downs 1RPx12
Overhead rope ext 1×20
Seated side laterals 1 x 12 set triple drop
Laying side laterals 1×20

LEGS 3
Standing Calves 3×10 triple drop
Lying DB Curl 1RPx12 + ISO
Safety Bar Squats 1×8-10, 1×12-15, 1×20
Sissy Hack Squat 2×12-15
45deg Hyper 2 x 12-15
Walking Lunges1x15-20
Preacher EZY curl – 1RP x 12 + ISO hold
Seated DB curl – 1 set of 11-15 reps, 1 set of 8-10 reps
Reverse cable curl – 1 set or 20 reps

T

[Triv]

Despite been a little sick I had a great session today: LEGS —-

Seated Calves 1×12-15 2 count reps
Lying Ham curl 1RP x 12-15
Paused BB Squats 1×8-10, 1×12-15
Hacks 2 x 10-12
Leg Press 6×4
Paused BB RDL 2 x 12-15
Leg ext superset Walking Lunges 2×20
Machine preacher curl 1RP x 12-15
1 Arm Cable curl 1×12-15, 1×8-10
Rev EZY bar curl 1×15-20

I added some injectable carnitine today also just for kicks…400mg pre workout. 2 and a bit more weeks to pull in as much as I can.

T