[Triv]

Rest day yesterday and I just did tons of HOME stuff with family (Married with two young girls (3.5 and 1). LOW DAY is circa 2300cals.

Today is a HIGH day and LEGS/BICEPS this afternoons.

Will look like this:

Lying leg Curl – 1 set of 12 RP
Single leg leg press – 6×4
Leg extension – 6×4
Paused Rev Band – Narrow Hack Squat – 1 set of 15-20 reps, 1 set of 12-15 reps (safe fail)
Paused High and wide leg Press – 2 sets of 12-15 reps, Reducing load second set if needed.
Seated leg curl – 6 x 4
Split squat with DB’s – 1 set to failure/leg, 20 reps plus  
Abductor/Adductor superset – 1 set of 20 reps each
Standing Calves – 6×4

Seated DB curl – 1 set of 12-15 reps, 1 set of 8-10 reps
Single arm DB preacher curl –  1 set of 12-15 reps, 1 set of 8-10 reps
Cable reverse curl – 1 set of 20 reps

Triv

[Triv]

Fantastic PULL session this morning!

Looked like this guys:

1 arm plate loaded row – 1 set of 8-10, 1 set of 12-15
Chest supported mid back row – 1 set of 8-10, 1 set of 12-15
Pronated pull ups – 3 sets to failure
Banded rack pulls – 2 sets of 10-12 (this I got from JP’s latest video and felt GREAT!)
Bent over rope rows – 1 set of 15-20 (Dante trudel version)
DB pullover – 2 sets of 12 (here I had head off bench and only worked the stretch position)
Prone Incline DB lateral raise – 2 sets of 10-12, 1 set of 15-20
Machine Shrugs – 1 set of 10-12, 1 set of 15-20
Paused Standing calves – 3 set of 10-12

Game over

Diet today is a HIGH day with a cheat meal last meal. Calories will be 3500 – 6000 cals possibly. I never stuff my face full of shit when cheating and eat till full not stuffed.

T

[Triv]

Fantastic PUSH session today!
Looked like this:

Cable Cross over – 2 sets of 12-15 reps
Flat Plate loaded press 2 sets of 12-15 reps
Smith Machine Shoulder press (kept a steep incline here not vertical) – 1 set of 8-10, 1 set of 12-15
Dips(tricep focus) – 1 set of 15-20, 1 set of 10-12
Flat DB tricep extension – 1 set of 10 RP
Overhead Rope ext from high pulley – 1 set of 20
Seated DB side laterals – 2 sets of 8-10, 1 set of 12-15
Rope Upright Row – 2 sets of 8-10, 1 set of 12-15
Lying down cable laterals (laid on the floor here with cables all the way down at bottom) – 6 x 4 muscle round
Rope crunches – 4 sets of 15-20

Game over with a MEGA pump and zero issues with right delt injury – WIN

T

[Triv]

Yesterdays LEGS workout went VERY well and I pulled up quite sore today. Great pump and worked around VMO injury well:)

Today is a MED carb day and PUSH session later. I also did fasted cardio upon waking – 20mins HIIT on a stepmill 1min ON/1min OFF….

Today always pulls me in after a HIGH carb+cheat meal last night so I’ll wake up harder tomorrow morning.

Still holding decent condition during this rebound and sent check in pics to coach this morning..let’s see what he changes, if anything.

T

[Triv]

LEGS today and PUMPED!

Woke up lighter than last week this time but weight is not always an indicator…so let’s see what check in pics yield tomorrow with the coach.

HIGH calorie day today also..check in later with how the workout goes.

Here is the plan:
EZY bar curl – 1 set of 11-15 reps, 1 set of 8-10 reps
Single arm machine curl – 1 set of 11-15 reps, 1 set of 8-10 reps
Rope hammer curl – 1 set of 20 reps

Lying leg curl – 2 sets of 10-12 reps
Leg extension – 1 set of 20 reps
Paused Smith squat – 1 set of 12-15 rep, 1 set of 10-12 reps – not absolute failure due to VMO injury but the workout will dictate this.
Rev Band Hack squat – 2 sets or 15-20 reps
BW sissy squat – 1 set of safe failure
Adductors – 1 rest pause set, aiming for 10 on the first set 
Abductors – 1 set of 8-10 reps, 1 set of 11-15 reps  
Romanian BB deads – 1 set of 8-10 reps
Single leg lying ham curl – 6×4 sets
Romanian BB deads – 1 set of 15-20 reps

T

[Triv]

I’ll upload some pics this week.

Training through a couple niggles which I mentioned and pleased with the last LOWER and UPPER sessions where I was really able to target my working muscles without further aggravating injuries…rather managing them and still smoked the muscle.

Injury can be / is a blessing in disguise IMO.

Day off today…LOW day calorie wise. Circa 2300cals plus cardio upon waking. My LOW days really re-sensitise insulin sensitivity and keep my appetite up as well as allow for little to no spill over in terms of fat gain.

Tomorrow is LEGS(with some biceps) and a HIGH day.

T

[Triv]

Hey James,

So will you do a rough 4 week “rebound” pushing food up and keeping gear at about 75% before backing off and resting the system a bit prior to a full blown off season?

This is my plan anyways…post show.

thanks
Triv

[Triv]

I’m doing

LOWER
UPPER
OFF
LEGS
PUSH
PULL
OFF

Nothing has worked this well for me prior…albeit I may need to adjust in future but I will ride this wave!
Triv

[Triv]

BEST package man…HUGE congrats dude.

Triv

[Triv]

When’s next showing James?

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[Triv]

Hey Sas!

Will you be getting back to higher frequency training soon?

(apologies if it’s a repeat question)

Triv

[Triv]

GOODLUCK JP.

Go destroy it man…can’t wait to see end results

Triv

[Triv]

thanks for this Micheal.

I did look at fortitude. Unsure it’s something I’d love…perhaps even prefer UPPER/LOWER.

There is a lot to be said about a split that excites hey

thanks
T

[Triv]

Whilst your brain is nice and fried and you probably may not bother answering which is cool…will the e-book come out say a month after you show is done?

thanks
T

[Triv]

Hey Sas,

Great progress of late man and love following your transition since hooking up with JP.

I’ve also been following a traditional body part split that last few months during prep and prior a mix of both to a degree but I feel I have wasted the last few years playing around with less optimal training systems.

I have dead set on committing to JP’s training style…heavy, hard and higher frequency with bouts of de-loading no doubt.

Anyway, just a big up and great work man…love your work

Triv