oscar Young
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Hello Florian ,
This is absolutely spot on !! Crack on and let us know how you get on .tb-jp.com/collections/clothing - The most anabolic clothing ever! |
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Matteo 9 weeks is not enough time to start a split and then swap it . You are probably battered and just need a good ol rest .
I would take 4 days out of the gym completely and then run the first rotation 50% volume .
That should see you come back full of beans and have another 8 weeks of so of pushing before you need to pull back againtb-jp.com/collections/clothing - The most anabolic clothing ever! |
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Well you’ve sort of answered your own question there buddy 😂😂 frequency on weak body parts up and you are progressing…well keep going 🫱🏼🫲🏾
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Hello team, so travel day to Spain ..long day but we are here …we are now settled , food is going in so happy days . Ended up with higher output than planned so last meal bumped up significantly.
That should see me get a good nights sleep and see how we wake tomorrow. Training pull/arms tomorrow so should be interesting to see the look post session .
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Final workout on UK soil .. we did push .. decent session . The look is a touch better already considering I am still carrying a good amount of fatigue.
We fly out to Alicante tomorrow… 🙂
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This looks good buddy .. crack on and let us know how you get on. Only thing I’d change maybe is the zercher squat for a different leg movement ?
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6 days out & we did our last leg session this afternoon. A tough tough session as legs have felt heavy for some reason but we got it boxed off . Glad that’s out of the way .
Plans from the boss are to Push tomorrow and rest on Wednesday as it’s travel day & train pull and arms on Thursday. So game on 🚀
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Hello Arthur ,
There sure is … but for now how can we be of help to you ?tb-jp.com/collections/clothing - The most anabolic clothing ever! |
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Hello buddy ,
Yes I think that’s perfect. Heavy upper light lower and rotate that way .
You can also have 2 rotations and zig zag between bent over row and deadlift.tb-jp.com/collections/clothing - The most anabolic clothing ever! |
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The day after show and we are back to work ..I feel grateful, I feel positive, I feel focused for the task ahead .
I am only a kilo up from yesterday, digestion is good . Protein and veg meals today to try shift some water .
Tomorrow we are back to work & 6 days out from Spain .
Game on 🚀
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So I reduced the volume on the compounds and moved the biceps to the beginning of lower sessions because you are struggling to progress at the back end of the sessions . So my idea was to start a fresh and see how you get on with the slightly lower volume. The plan would be to escalate the volume gradually at some point once you are settled in this set up and are progressing and recovering.
At that point i would then maybe add a 1 set to the first exercise which is a chest press as your priority is to bring up shoulders and chest . If you are successful and can still finish the session strong and recover and add another set to the second exercise which is your tricep compound and so forth. But that will take time . Asses and see as you go on .
Upper A Incline smith – 1 set JM Press – 1 set Shoulder press machine – 1 set Pec Deck – 1 set Tri ext. – 2 sets Cable Lateral raise – 2 sets Upper back row – 1 sets Lat row – 1 sets Lat pulldown – 1 sets Rear delt row – 2 sets
Upper B Flat machine press – 1 set Dip machine – 1 set High incline db press – 1 set Pec Deck – 2 sets Tri ext. – 2 sets Cable Lateral raise – 2 sets Upper back row – 1 set Lat row – 1 set Lat pulldown – 1 set tricep extension 2 sets
Rear delt row 2 setstb-jp.com/collections/clothing - The most anabolic clothing ever! |
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Show day today . Such an awesome day . Great to have some of the TBJP team in attendance supporting, friends , colleagues from FLF & all . Really felt special and intimate.
Got 5th place in a very deep deep line up & I am very happy with that all things considered. I went for some food after with Nathan , Phoebe and Jay so that was nice .
Long travel back to Manchester but finally back in my bed for the first time since Thursday. So that’s good .
A good nights sleep then back to the drawing board tomorrow 🙂
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So first thing is I’d drop everything down to one set . Mostly the compounds . Then keep the isolation movements at 2 sets max . Pick one bicep exercise or shift both biceps to lower and do 3 sets before you train your legs.
In terms of variations pick movements that mirror the ones you are currently doing . So for instance you could do a chest machine press on rotation 2 in place of smith machine, do a dip variation in place of JM press & high incline dumbell press in place of a shoulder press and so forth .
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Hello team,
So one day out .. we have had a base coat tan, we had weighed in , well under the cap , we have registered & all is well …
One last meal & a shot of vodka to relax then we play tomorrow …
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Hello Juan ,
IMO if cardio is affecting your weight sessions this early in the cut I would review everything. Your current volume and whether you are meeting the current recovery demands ?Or have you introduced cardio too soon ? Or too frequently? Maybe you could do with either less frequency on cardio & less time to start .
Is all other variables covered , sleep , stress management, diet and that 100% ?
Do a full inventory on the points mentioned above and hopefully that will help the decision making here .
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