Will Fredrick
Forum Replies Created
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Hi mate, I can’t see your pics so I can’t comment on your physique just yet. When you ran this split, did you do so in a bulk phase? If so how did you progress physique wise? At the moment how many times a week are you training and if you were to change split would you looking to increase your training day frequency?
yes, I did run it during a bulk and I made a lot of progress, I currently train Monday, Tuesday, Thursday, Friday. I am open to any split really. this is the upper lower Im currently doing
Upper A
High to low row 3p10 x 11 x 7
Lat Low to high 4p15x 10
upper back low to high 4p25 x 8 x 7
Cable curl 75 x6 65 x8 x 6
chest press GP10 x 5 x 5
shoulder press 2p10 x 6 x 5
Chest press close grip 1p25 x 8
Db side lateral 35x 8 30 x 8
Single arm Tricep extension 30 x 11
Lower A
Calf raise stack x 9 x 8 x8
Seated Ham curl 85x 8 x 6
pendulum squat 4p x 8 x 6
45 extensions 7p x 6 x 4
leg extension stack gp 32 x 7 x 7
Abductor 6 90 x8 x 6
Upper B
Cable crunch 80kg x 10
Chest press 2p x 9 x 6
Pecdec 65 x 6
shoulder press 2p10 x 5 X 4
Jm chest press 1p25 x 8
Cable lat raise 15 x 12 x 10
Vbar Tricep push down 75 x 8
Wide grip Lat pulldown 100 x 5 95 x 7
Cable row 80 x 9
Chest support upper back gp 35 x x
Incline curl 40 x 8 x 6x 5
Lower B
Calf raise stack x 7x 7 x6
Rdl 425x 5 405 x 6
Leg press 7p25 x 7 7p x 7
Seated ham curl 80kg x 9 x 8
leg extension 32 gp x 10 x 9
Abductor 85 x9 x 7
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I am a touch leaner aswell from when these were last taken.
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I will try and repost it i dont know why the images are not loading
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That’s incredible work, well done!
How long have you been dieting for now?
How old are you?
How do you feel right now?
I am 19, and I was in a deficit the whole 2 years up until july, energy levels and training have been good eating at maintenance[/quote]
I would begin a very slow and steady gain from here now then. You’ve been dieting for a long time and you’re still young, so I would get a decent gaining phase in now.
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Thank you for the feedback, should I stay in this maintenance eating phase or move into a surplus? -
That’s incredible work, well done!
How long have you been dieting for now?
How old are you?
How do you feel right now?
I am 19, and I was in a deficit the whole 2 years up until july, energy levels and training have been good eating at maintenance
