[Triv]

Hey guys,

PULL session Saturday morning was 3:30am wake up and in the gym by 4:30am lifting…Prior to this I get in 1Ltr fluids and rely on my intra drink for fuel which seems fine during this session(done this plenty of times before when only been able to train at this time of day…family is priority weekends so if I wanna lift an extra days, it’s super early).

So my week looks like this now along with an adjusted diet(more calories on each day and an extra HIGH day) from Justin Harris:

Monday – Lower – HIGH day
Tuesday – Upper – MED day
Wednesday – Off – Low day
Thursday – Legs – HIGH day
Friday – Push – MED day
Saturday – Pull – MED day
Sunday – Off – LOW day

Lower yesterday was fantastic and hit PB’s with great intention.

T

[Triv]

Hey guys,

Fantastic week with second LOWER day yesterday hitting PB’s on all lifts and got 180kg x 15 for deadlifts 🙂 All quality…

Checked in leaner this morning so fat is coming off unintentionally during this cruise whilst getting stronger so happy with this as mentioned above…still bewildering me a little but logic prevails — train harder, burn more energy and more load = more energy required also.

I have moved to a 5 day split sooner doing LOWER/UPPER/OFF/LEGS/PUSH/PULL/OFF…love this split. 4 days is good but splitting up the 2nd UPPER is best towards end of week when less energy further away from last HIGH day.

Today’s PUSH sessions was great:

Decline SM Press 3 loading sets
High Incline SM Press 2 loading sets
Dips 3 loading sets
Cable X over 1 set + ISO stretch
Tricep EZY pressdown 1 RP set
1 arm DB O/H extension 1 pump set
DB side laterals 3 loading sets
DB Upright rows 2 loading sets
Dual arm cable side laterals 1 muscle round
Abs 4 sets

Set up my off season cycle so come pumped for the push. Bloods getting drawn next week before this but I am confident all will be fine based on how I feel. Planning on Test + NPP + Primo now :)…

T

[Triv]

Hey guys,

Fantastic week with second LOWER day yesterday hitting PB’s on all lifts and got 180kg x 15 for deadlifts 🙂 All quality…

UPPER later today and checked in leaner this morning so fat is coming off unintentionally during this cruise whilst getting stronger so happy with this as mentioned above…still bewildering me a little but logic prevails — train harder, burn more energy and more load = more energy required also.

Set up my off season cycle so come pumped for the push. Bloods getting drawn next week before this but I am confident all will be fine based on how I feel.

T

[Triv]

I love training UPPER/LOWER currently and am seen my best progress especially in strength.

Only draw back I find is such long UPPER workouts…this is why I will favour moving back to LOWER/UPPER/OFF/LOWER/PUSH/PULL/OFF

Arguably the best I’ve used.

T

[Triv]

Nice man!
The change up is awesome…I too have always favoured more volume but since moving to this style of training results have been fantastic both size, strength and even bodycomp!

T

[Triv]

Hey Guys,

Sorry for late check in…weekend no liftinG – boring as hell but much needed recovery. Looking forward to moving back to 5 days and lifting Saturdays again. Even more so cuz it will mean I can go to PUSH then PULL instead of the entire UPPER.

Monday – LOWER and Tuesday – UPPER….without breaking down the workouts, they went exceptionally well! Stronger and with high quality! Could not be happier with current training progression especially whilst on week 4 cruise now I am moving and training better than when gear was higher!

On another positive note, I have started to drop a little weight but it’s clearly bodyfat given my weight belt is loser and I simply look leaner and harder. Happy about this…we will probably keep this set up for 2 more weeks (end of cruise) and begin Offseason push slightly depleted and leaner almost riding a mini rebound.

Off day today…just did some Intervals on the Stepmill upon waking for 20mins…

T

[Triv]

Absolutely fantastic last few days!

LOWER BODY yesterday and I hit PB’s on every lift with extremely good quality and no bullshit.
Workout was more posterior chain dominant and looked like this:

Seated Leg curls
Deficit deads
Good mornings
Horizontal hypers
Hack Squats
Leg Extensions
DB Sissy squats superset abductor machine
Single arm DB preacher curl
Low pulley EZY carb cable curl
Abs

UPPER BODY today was also great!
Parallel chins
Chest supported row
SM deadstop rows
BB Shoulder presses
Dips
Flat SM press
Decline SM press
Cable X over
Machine side lateral
Rope pressdowns
Rear delt machine fly
DB Shrugs
Standing calves super seated calves

Whilst I love this LOWER/UPPER split I am very excited to move have to a LEGS/PUSH/PULL second half of the week in three weeks time as the UPPER days take a while.

Other more important progress is on m blood glucose improvement which is now down to almost 80 upon waking which got up to 90 after my rebound…I attribute this to the GDA’s I have been using this past fortnight with no change to diet. I firming believe my body has been utilising carbs for fuel far more efficiently, which has lead to rapid strength gain and a leaner physique whilst cruising! Very happy here.

T

[Triv]

Good man. Definatetly take your time and enjoy the process of getting stronger with proper quality training first.

T

[Triv]

REST day today…only some cardio upon waking 20mins HIIT on stepmill + calves.
LOW day calorie wise…

Doing my homework on my off season “blast” come 3 weeks time after I have finished cruising.

The most I have ever run was pre – contest recently where I pushed 1000mg test + 300mg tren + 300mg masteron. During the rebound I ran 750mg test + 500mg NPP and felt WAY better…albeit reduced cardio and more food. Prior to this my history was only 2-3 cycles maxing out at 500mg test + 500mg EQ or Masteron.

THIS time, based on recent experience and reading Jordans posts I am planning on:

600mg test
600mg NPP

Current stats 94-95kg, 6.1ft at around 10-12% bf

Keen to hear thoughts?

thanks
Triv

[Triv]

After the weekend OFF lifting I had a cracking LOWER session yesterday!
Hit a recent PB on squats with 140kg for 15 reps…whilst I have done this before I havn’t done it with such a heightened connection using my legs to drive the weight and destroy muscle over any joint stress..loved it. Set the tone for the entire workout which was great.

Lying leg curls
Squats
Paused squats
Leg presses
BB RDL
Glute bridges
Leg ext super walking lunges
Adductoes
EZY bar curls
Rope curls

Game over!

Week 3 cruising and everything moving just great…strength is climbing, body comp is good and blood sugar is improving well. Should be in a VERY good place in 3 more weeks when I start a good push.

T

[Triv]

I’d like to program a PPL split but can only train on 5 fixed days a week so opting for LOWER/UPPER/LEGS/PUSH/PULL….nothing interfering but I do feel the PPL split may suite better for recovery…knee’s don’t LOVE legs getting hammering twice a week :/

T

[Triv]

Check in day with coach and all is great! Still holding 95kg, condition the same even slightly better perhaps….

I attribute this to the training intensity on the rise. I am stronger than previous weeks when gear was higher. Another thing I have employed is high amounts of GDA’s daily…Berberine and Bioceuticals GLUCOFACTORS(combo of basically all insulin sensitising herbs etc)

VERY pleased with my current state…4 more weeks of cruising before we up gear and calories/food will probably stay the same.

UPPER BODY session today and as much as I love training 5 days a week, backing down to 4 has allowed for more recovery and possible attributed to my strength gain ?….

T

[Triv]

Hey Guys,

Rest day yesterday and was primed and ready to train upon waking! LOWER session due…

Seated Leg curls
Deads
GHR
Glute bridges
Front Squats
Leg extensions
Sissy Hacks superset Rope pull through
Preacher curls
Single arm cable curls
Abs

Pumped!

Things moving well and end of second week into cruise my weight is still at 95kg same condition as when I stopped higher amounts of gear. Strength is still climbed. I feel great all around…whether it is psychological or physiological…I’ll take it either way.

4 more weeks on this cruise should see me in a nice place to push harder again.

Always “prepping” 😉

Triv

[Triv]

Hey J,
Unsure if I missed this or not…so I apologise if I have. Are you still writing a training e-book?
thanks,
T

[Triv]

UPPER body today went better than I expected. Rolled into the gym slightly tired after back to back PT sessions all morning(I usually have maybe 1 hr gap) BUT was STRONG with great intention during ALL lifts. Very pleased with todays workout…I was actually investigating DC a lot the last couple nights but after today I wanna keep on this for a while.
T