[Ralph]

have you posted the actual training split you on? I cant imagine its every muscle 2x with that much volume. Is it a bro split 1x per week? Thanks dude, solid log

[Ralph]

Made the switch to that time training a while back. Honestly it’s not worth to have food. That means waking up earlier and sacrificing sleep. I have always had an intra eaa/carb drink for any time I train. Now I just make sure to start sipping it when I leave the house. Still making steady progress and don’t miss the pre gym food at all.

[Ralph]

I absolutely cannot be fucked with the 90-100kg dumbbells , it takes me 45 mins just to warm up.
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So you don’t feel it’s necessary to incorporate Db work for any pressing? That would be music to my ears. I love sticking with machines and hammer for chest work but sometimes wonder if I’m missing out on anything not doing db’s

[Ralph]

Mid last year I switched from your style and did a Meadows program. It is such a mind fuck to leave RIR. In my head as I’m repping I’m thinking about how many in reserve and as I’m repping it keeps changing because I would think 3 left and know I could dig for 6 lol. Needless to say I quit it mid program and just keep it simple doing your 0RIR Load/back offs. I’m very interested in this follow.

[Ralph]

When you say progressively building up for one all out set is the goal to accumulate fatigue so the top set is less? Can you list weight examples for your sets just as a reference. Nice log.

[Ralph]

Still blows my mind about that pop. I know people get the constant click or clicking here and there. This was just one kinda pop mid rep and still completed the rep. No clue.

[Ralph]

Well update. Happened on Friday. Did nothing push workout related up until today. Did some 0 load machine press working to just the first plate on stack. No pain. Then a few on cable and machine flies. Did single arm and grabbed pec with other hand and it’s getting fully contracted no pain. A little tight with stretching it out. Will slowly just add weights again and not jump back up to where I was for a few weeks. I may only be 30 but I’m not stubborn. Lol. Nice to know I can slowly work that up but still destroy pull and legs.

[Ralph]

Full range of Motion with arm and zero visible bruising This morning. Just some discomfort when just putting arm in a fly kinda motion. I know there’s different severeties of tear. Could it just be a strain or pulled pec is that basically just minor tear?
Thinking of just rest it another day or 2 ice on and off and then just maybe doing some machine work with 0 load maybe some cable flys high rep basically 0 load? Thoughts?

[Ralph]

Just wondering what the hell could pop mid rep. So weird and scary. I guess ice it today and tomorrow?

[Ralph]

Happened about 90 minutes ago. No bruising. Can basically do body weight side lat and front raise no pain. Really just discomfort when flaring elbow like a fly motion and then squeezing hands together like a fly. Also feels irritated near shoulder clavicle when moving it for a front dbl bi. Guess we will see in the morning.

[Ralph]

Also do I just ice it first few days. With ibuprofen ?

[Ralph]

Corinne and I used that set up for 6 months this year …. it’s designed for everyone

just started working night shifts 7 days on 7 off. During the 7 on im going to do this 4 day split from the book before going into work and on my 7 off continue doing what i have been with my ppl layout i made from reading JP’s articles/workouts. Does that sound like a plan or should i just stick with the 4 day ebook layout the whole time? I have been on for months legs/push/rest/pull/rest/repeat.

[Ralph]

Rather than create a new thread I will just add here if ok. I’m now in the same boat. Under normal conditions I’m slamming high GI cereal with whey milk then rice or COR 90 min later With egg whites or chicken. If I only have time for one meal post workout can I go all high GI and just whey only as long as calorie needs are met or should I have a different source of protein too.

[Ralph]

If u were back in your gain phase would u be p/f all day on rest days still or just less carbs than the 400 u were doing? I’m doing FT and still getting use to having 140g fat and no carbs on rest days. Very tempted to see how matching same fats as workout day fats with just the reduction in calories coming from carbs feels instead. I know there is a part of the FT book that says you can add rest day carbs as u feel.

[Ralph]

Yeah I noticed most on here keep fat close to same on wo and rest days and just have the huge calorie reduction be from carbs on rest days. Is that how u treat it as well?