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Great to hear injury isn’t gonna hold you back from pushing!

T

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Smoked that session! Hit PR’s on most/all lifts.
The change to more test and deca is certainly working out well I feel…joints feel great too.

Lying leg curls 1x12RP
BB Squats 1×8-10, 1×12-15
Paused Squats 2×10-12
Leg Press 6×4
BB RDL 1x-8-10, 1×10-12
BB Glute bridges 1x-8-10, 1×10-12
Leg ext superset Walking DB lunges 2×20
Adductors 1×10-15RP
Strive machine bicep curl 1×12-15, 1×8-10
1 arm slight lean face away cable curl 1×12-15, 1×8-10
Reverse EZY bar curls 1×20
Seated calves 5×50-20

T

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Hey all,

LOWER session in a few hours….I will update how it went. Food is up with an extra25g carbs PWO on both MED and HIGH days now. Weight is also up…another adjustment I made to my food is instead of a casein+yogurt+berries final meal I am having more of a whole food meal—meat, veggies etc…I have always felt I make better gains this way, whether it’s in my head or since changing gear and obviously increasing calories a touch…I have gained size since.

Woke up 97.6kg this morning…HIGH day today + a cheat last meal:)

T

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Great PULL session this morning…

Parallel bar pulldowns 1×8-10, 1×12-15
T-Bar rows 1×8-10, 1×12-15 (This is one of my lifts I aim to REALLY improve on and today I got 2 more reps AND with MUCH better form-happy)
Seated cable rows wide pronated 1×8-10, 1×12-15
Pull ups 1×10-12, 1×6-9
1 arm BB Rows 1×20
Rope straight arm pulldowns 6×4
High cable rear delts 2×8-10, 1×12-15
BB Shrugs 1×10-12, 1×20
Leg press calves 4×15-20

T

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Today I thought I’d post what my diet looks like on a typical HIGH day:

Meal 1: 150g oats+40g whey+100g blue berries+250ml almond milk soaked overnight

Meal 2: 115g kangaroo or chicken + 75g carbs from baby potatoes + mixed veggies

Meal 3: 115g kangaroo or chicken + 75g carbs from rice + mixed veggies

TRAIN: 10g EAA + 50g Branched Cyclic Dextrins + Beta Alinine + creatine + 2L water

Meal 4: 1.25 cups egg whites + mixed veggies + 3 english muffins + 100g cereal + 250ml almond milk

Meal 5: 115g chicken or kangaroo + 1 bagel + flavoured rice cakes

Meal 6: CHEAT meal (which have been very moderate lately – Home made burger + fries + desert) OR casein + yogurt + banana + oatmeal bars

T

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Second Lower body Hip Dom workout today was bloody good and looked like this:

Single Leg lying leg curls 1×10-15 RP
Deadlifts 1×8-10, 1×12-15 (hit a PR here 220kg(5plates) for 8 good reps…was a bit overzealous with the back off set only reducing to 180kg aiming for 12-15 but only got 10 lol.
45deg Hypers 1×8-10, 1×12-15
BB Glute bridge 6×4
Wide Leg Presses Paused 2×15-20
Single leg ext 1×8-10, 1×12-15
Sissy Hacks Superset Cable pull throughs 2×20
EZY BB curls 1×12-15, 1×8-10
Single arm machine preacher 1×12-15, 1×8-10
Rope hammer curls 1×20

Ran a HIGH day today with diet and after sending Justin check in pics we pushed PWO carbs up a touch on HIGH and MED days by 25g.

Growing well and keeping condition.

T

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Hey Corrine,

When you say ‘done your work in the offseason” are you referring to staying lean by eating clean etc, building calories so metabolism is high or both?

thanks
Triv

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Fantastic Quad Dom Leg day today…looked like this:

Lying Ham curl (unilateral plate loaded)…switched from Lying DB curl to these 1x12RP
Smith Squats 1×8-10, 1×12-15 (smoked these and super happy with form…these can easily turn into a leverage movement where you kinda leverage the bar up using your knees, torso lol…working hard NOT to do anything of the sort. Hit a PB too 😉
Paused Smith Squat 2×10-12
Strive pendulum leg press 6×4 (switched from Hacks to these…the hack at my gym is shit and fucks my knees…after months on testing different positions I canned this)
DB RDL 1×8-10, 1×12-15
Glute Bridge 1×8-10, 1×12-15
Narrow stance leg press superset split squats 2×20
Abductors 1x12RP
Standing Calves 6×4
Seated DB curls 1×12-15, 1×8-10
1 arm DB preacher 1×12-15, 1×8-10
Reverse cable curls 1×20

Damn good workout…knee joints a touch sore but improving week to week.

Diet — HIGH day plus a cheat meal tonight. Condition is holding and I am getting heavier and stronger…moving well.

Changed gear to just Test+Npp now also.

T

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Woke up at 97kg today with decent fullness/leaness ratio..I am NOT a lean as I’d like but easily the best condition whilst growing ever.

PULL session today went down great! Looked like this:

Hammer Strength underhand pulldowns 1×8-10, 1×12-15
Deadstop BB Rows 1×8-10, 1×12-15
Seated Cable Rows 1×8-10, 1×12-15
Neutral grip chins 1×10-12, 1×6-9
1 arm DB Rows 1×15-20
Straight arm pulldown 6×4
Rear delt fly 2×8-10, 1×12-15
DB Shrugs 1×10-12, 1×20
Seated calve 4×20-40

Hit my best numbers on all lifts to date…offseason is going v well! touch wood

T

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GREAT Lower body session today…Hit a PR on Deficit deads getting 200kg for 9 solid reps…on my insta – the physique engineer 🙂

Seated leg curls 1x12RP
Deficit Deads 1×8-10, 1×12-15
Standing GM 1×8-10, 1×12-15
Hyper ext 6×4
Leg Presses Paused 1×10-12, 1×15-20
Leg extensions 1×8-10, 1×12-15
DB Sissy squats super Abductors 2×20
Calves Seated 4×25
BB Curls 1×12-15, 1×8-10
1 arm machine preacher 1×12-15, 1×8-10
DB hammer curls 1×20

I will be changing my current cycle which is:
700mg test cyp
700mg primo
400mg npp

to 700mg test cyp and 600mg npp or deca….primo is getting too costly at this dose and I wanna be mindful of cash.

T

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Super happy with my UPPER body session today…Added 2 extra sets for chest as well…Workout looked like this:

Flat DB Press 1×8-10, 1×12-15 (hit a PB here 110lbs for 8 + 2 spotted)
Incline BB Press 2×10-12
DB Shoulder Press 1×8-10, 1×12-15
Close grip bench 3×8-10
Pec Deck 6×4
Rope pressdown 6×4
Latpulldowns 6×4
Dual Arm DB Row 1×8-10, 1×12-15
Chest Supported T-Bar Row 2×10-12
Way bent over rope rows 1×20
Standing DB lateral 1×12 triple drop set
1 arm Cable laterals 1×20

Game over!

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Also keen to meet you in march Jordan. Rather not bug you when you train…so at some point hopefully.

Triv

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Fantastic LEG day yesterday…Minimal patella issues and overall great leg smoking.

Lying leg curls 1×10-15RP
BB Back Squats 1×8-10, 1×12-15 – Hit a PB here! 165kg for 10
BB Back Squats paused 2×10-12
Leg Press 6×4
BB RDL 1×8-10, 1×12-15 (Didnt push as hard here BUT I did go super slow maintaining great tension since minor lat tear from these a fortnight ago…plus lower back was a bit tight)
BB Glute Bridges 1×8-10, 1×12-15
Leg ext superset Walking lunges 2×20
Adductors 1x12RP
EZY Machine bicep curl 1×12-15, 1×8-10
1 arm Cable curl 1×12-15, 1×8-10
EZY Reverse curl 1×20
Standing Calves 4×15-20

UPPER today…game on!

Weight is certainly coming on now…TINY bit softer but a hell of alot fuller. Woke up at 97.7kg this morning.

T

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Thanks Steven! and Apologies for the ridiculously late reply.

Feeling great and start of week 4 blast today. I WAS going to start a new program – LEGS PUSH PULL but after some analysis I figured I would stick with the current model given and am still making great progress with it so its LOWER UPPER LEGS PUSH PULL for a while longer.

Training on 5 fixed days makes it tough having to rotate LPP also, and concerns me hitting PULL before LEGS on some days.

LOWER today and I will post the workout up later on…

T

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Wise words…Thanks Jordan.

T