[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,

[William Engström]

a bit of Push today

Incline bb 100kx8 102.5kx7
Gymleco flat plateload 4ppsx7 3.5ppsx10
Shoulder smith 80×9 70×11
Dips 60×4 40×11

Extensions 1×15 1×10
pec fly 2sets

[William Engström]

Whoops, I actually do do some back. I dont know how I managed it but I left out Sunday in the initial post and now it won’t seem to let me go back and edit it.

The split is actually

Monday: Chest

Tuesday: Hamstrings

Wednesday: Shoulders

Thursday: Off

Friday: Quads

Saturday: Off

Sunday: Back

Although I do use very low volume on my back, and also on my hamstrings. If I have two muscle groups that will grow just by me looking at them it’s those two. Sometimes I’ll do as little as 4 to 6 sets for the workout on those muscle groups.

Also on a side note, the reason I like my workout split the way it is right now is I’ve placed my two main focus areas (Shoulders and Quads) preceding an off day. I feel that having the off day after my most wanted muscle groups may help them grow through a bit of extra recovery.

Thanks for the support and catching the mistake, William!

Smart dude, sounds like a good aproach n seems to work, good luck dude.

[William Engström]

William- Seems fine for any trainer. You really don’t have to specify natty, there isn’t much different from enhanced to natty… just extra health supps in top. In terms of supps to aid neuro stress ie. mag, l thenanine… doses wouldn’t differ, everyone train hard if they want to… which may warrant using such supplements. What you’re doing is fine

thanks dude yey, just wanted to explain why i dont use extra supps on top, think this is pretty basic, i like some neuro supps pwo feels good. and feel that i recover better maybe placebo but i think its worth the cash. the doses is just 1 cap

[William Engström]

are u doing rdls (cause Then you get some back volume) when hitting hammies. even if ur back looks mental 0 sets sounds not necessiary. but im not an expert either.

[William Engström]

very good dude, def will follow checked out ur ig. mental:)

[William Engström]

d3 n multivit is just cause i get sick alot and if it can help a bit im happy to take them

[William Engström]

Whats the health concern?

_________________________________________

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“When you feel like giving up, remember why you started in the first place”

no real issues honest , but my joints feels a bit weird therefore curcumin also have heard that omega 3 could help, n my sleep is shit n have some anxiety so Will try the l teanin ash n magnesium.

Honestly i dont expect wonders but if this works a bit i think its worth it. 🙂

[William Engström]

What my plan is,
Morning multi vit one serving, d3 5000iu 1cap, omega3 1g,

Post wo

one serving neruomax, 200mg lteanin, 250mg mag glyciant

Pre bed

1g omega 3, 400mg ash, 200mg l teanin, 250mg mag glycinat

what do u think about this for a natty

[William Engström]

okey thanks lads,
to finish it up ordered some stuff today
ashwagandha
storm neuromax
d3
curcumin
omega 3
lteanin
will use this and multi vit plus magnesium
and see how i react,
thanks alot for the knowledge

As Ryan says, curcumin would be a good addition. It really depends on you / your issues though – e.g. if you have bad joints then your supp stack should cater to this with curcumin, boswellia, collagen, glucosamine etc.

hey m8,
a high dose vit D3 with K would be good. supplementneeds do a 5000iu Strength one. plus Curcumin liposomal, omega 3 and glutathione Liposomal would be other good additions. All vits will vary, some can be taken on an empty stomach some with meals, some with fat meals so check the label.

[William Engström]

todays leg session

hAMMIECURLY 105X9 100X10
ADDUCTOR 100X16 125X6
FRONT SQ 140K 6 130K 6
DB RDL 56K 12 56K 10
LEGPRESS GYMLECO 9PPSX6 7PPSX15

bought some new health supps to today omega 3 n vit d3 from bulk powders 5kiu per capsel on d3 n 1g per capsel on omega3, gd doses. 🙂

[William Engström]

quick q jp,

do u think its worth do invest in sup needs vit k2 n d3, im natty but just want to optimize a bit

n one more sorry

i ordered some neuro max when do u think its most optimal to take that, post wo or pre bed

[William Engström]

quick q jp,

do u think its worth do invest in sup needs vit k2 n d3, im natty but just want to optimize a bit

[William Engström]

im natty btw

[William Engström]

nutrition updated a bit,
adding 50c intra, and 25 pre or post post
also adding 45c to last meal
so nutriton will be
TD 50p/20f
same as 1
m3 pre 180c/50p/10f
m4 post 220c/50p
m5 110c/50p/20f
intra 50c/10p eaa
total 3810 260p/535c/70f prob a bit more cause Only counting direct sources
ntd
55p/20f m1-4
55p/20f/115c
????
supps
complex multivit bulkpowders
magnesium glycinat bulkpowders
vascumax storm
stimumax (if needed) storm
hbcd bulkpowders
supportmax neuro storm