[William Engström]

Hamcurl x5 x15
Rdl 160×7 140×11

Rack chin 25×9 20×12
Chest support row 40×9,7

Reverse hack Sq 92.5×8 82.5×14
Leg extension 1×11 1×15-6-5
Adductor 1×20 1×15-7-3

want to try this density split but dont know rly how to program any tips

[William Engström]

my favourite is iso fuji, hydro razan is prob better if u can afford it .:)

[William Engström]

Leg ext 3×15-20 warmup

Rev Banded Cybex hack 4.5ppsx7 4ppsx12

Smith sissy 45a side x10 2ppsx13

Leg ext 50×25 60×23

Hamcurls 3×12-20
Adductors 3×12-25
SL high legpress 2 sets

Db seated curl 1×12, 1×17
Machine preacher 1×14 1×18

todays leg sesh

[William Engström]

training had not been a prio lateley due to some family stuff. but now i have trained for 2/3 weeks n gettin alright again. so will try to post again

[William Engström]

Ordered prepare tday, im so excited hah 🙂

[William Engström]

dude, i just have a q, how i jp coaching yourself, are he givining u training n nutrition or just nutrition. or are u doing that stuff for yourself n gets weekly inputs.

I think I understand the question, Jordan is my coach he decides on everything… but it is got to the stage now that he will converse ideas with me which leads to a plan of action. Regards to training he has set that but he doesn’t always know what equiptment the gym has he etc… so I have to adapt the plan

_________________________________________

IG: danbastick

[/quote]

gotcha dude, thanks 🙂 Good luck mate

Thanks for a good log.

sorry for my English hah

[William Engström]

dude, i just have a q, how i jp coaching yourself, are he givining u training n nutrition or just nutrition. or are u doing that stuff for yourself n gets weekly inputs.

[William Engström]

Good leg sessiom today, will start a upper lower split.

was fried post legpress so just did alow n controlled with pauses on hacks

Cybex leg ext 40×11-6-3
Seated ham fullmagx15,12
Cybex legpress 300×11 340×6
Cybex hack 2ppsx2x10
Db split sq 40×20

Single leg hamcurl 32×11-4-3
Reverse hyper 45×12,9
Db rdl 50×19

Adductor rp 11-4-3
Abductor rp 20-9-5

[William Engström]

Hamcurl 109×8, 96×14
Adductor 95×18 91×15+71×10
Legpress 442.5×8 330×15 1 sec pause
Smith heel elevated squat pause 2.5ppsx10 3ppsx6
Db rdl 56×15,13
Heel elevtatef bulgarian split 65×10 bwx30
leg ext rp 2 set

alright session legpress n rdls very good

[William Engström]

push today

Incline bb 100×9,105×6
High incline db 42×10 44×7
Cgb 110×8 100×10

Db seated lateral raise 2×20
Pushdown 2×15
Cable fli 2×15

[William Engström]

Final week of prep! Plan sent & the carbs are in !

Dropped cardio as of today
+350g carbs
M1: 160g oats
50g whey
250ML water
M2: 300g pasta
120g chicken
Half banana + jam for pre wo pump
M3: 120g coco pops
50g whey
250ML water
M4: 150g rice
Tuna
M5: 150g pasta
120 chicken
M6: 140g pasta
150g mince
120g dolmio sauce

Water intake is 5L a day
2g vit c per day as of tomorrow (just ordered)
Will start with a few grams of salt and see if I need to increase/decrease going off of look.
Ordered some organic dandelion root – natural diuretic.
Pics daily to coach to adjust what the coming plans are. Nothing too crazy in the gym just high rep volume work 15-20 reps optimal. Kept diary of notes to keep track, next few days should be exciting !

nice dude, lets work this last week. GOOD LUCK 🙂

[William Engström]

vascumax 🙂 im out of it atm, cause the my order have got stuck in the custom. So using r1 bignoise atm. also good.

[William Engström]

I think volume is very individual but i think the structure looks good ????

If you can recover from that volume i say go. ????

Good luck mate,

Thanks for the feedback William, appreciate it[/quote]

always dude 🙂 good luck ????

[William Engström]

hey jp,

i have heard that you take magnesium, l teanin and ash pwo n pre sleep, which doses are u taking.

im looking in to neuro supps pwo cause i have school and work so want to optimizie recovery. 🙂

will also take it pre bed to get calm and sleep better hopefully.

[William Engström]

How much ash would you recommend to start with, i use 200mg l teanin but invested in mag glycinate n ash too, will take this pwo, which doses are u recomends.