[Hilly]

Question I have is how to programme a hinge on full body split – could I just have it instead of ham curl on the heavier lower day?

Was thinking could have the third rotation as a posterior/hinge priority seeing as heavy upper will start with presses and heavy lower focuses on quad compound[/quote]
Who says it has to be focused on compounds

You may have a third session that starts with your hip hinge as a power movement focus

Then as you move through all else could be less overall taxing stuff. There are no rules here remember

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[Hilly]

Looks fine to me – just Got to run them now and see how get on.

In reality you can get by fine with just 2 sessions or 3 on rotation – no need for 4 unless you want them

I had 3 different workouts when I did this last year

I have been having some trouble putting together a 3rd and 4th session together. You able to give some insight of what a 3rd session on rotation looked like when you ran this program? [/quote]
It would be 0 use to you.

All my sessions were focused on more chest / delts / arms. As my back n legs are strong points

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[Hilly]

Looks fine to me – just Got to run them now and see how get on.

In reality you can get by fine with just 2 sessions or 3 on rotation – no need for 4 unless you want them

I had 3 different workouts when I did this last year

If you had 3 how did you go about balancing upper lower focus?[/quote]
I put focus on were I wanted it across each session

Making sure volume was higher in focus areas over the 3 sessions

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[Hilly]

If you are not super experienced doing an aggressive cut ends in a disaster, get into a calorie deficit aim to lose 2/3 lbs per week consistently

First track your calories so you know what you eat, subtract 500 calories and add some extra steps

This should get you moving initially

Fully agree here. M
Don’t over complicate it

Don’t be to aggressive

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[Hilly]

I have all male clients add around 1g to all meals – circa 5-6g daily

Additional 1g pre training

I don’t track the sodium in foods as mainly it’s all natural foods etc and repetitive so standardised itself.

Personally I feel for most 4-6g is more than though.

Obviously for larger people it in certain environments more will be needed

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[Hilly]

Sunday. Trained fasted with having clients competing.

Tendon felt loads better. Super dosed tbjp curcumin and join in all week.

Rope pull over – 3 x 8-12
Chest supported row – x 10, x 8, x 6, x 5f
Overhand HS pull down – x 8, x8, x7f
Seater cable upper back row – x 8, x8, x 6f
1 arm cable row – x 15f , x 9F

30 minutes incline walking while I worked

6 meals to go in

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[Hilly]

yes for sure – I rarely change the exercises I do for legs these days – I know what I can do that I connect the best with and just stick with these.

I will rate the order of exercises over time however

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[Hilly]

so to confirm you have been either lifting the exact same or loosing strength continuously for 6 months in a surplus –

If so then I would advise you to get blood work done and check your hormones

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[Hilly]

So for example if I think I can do one more rep and decide to do it but in the middle I realize I can’t do it I just stop and let go?

yes this is what i would always do

As J says – in general always push until you know your not going to get the next rep but the experience in knowing this can take alot of time to acquire

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[Hilly]

As u all said, it will be better for me to buy a lot of food and focus on eating. I’m curently taking 7g creatine.

this is the way at your age buddy for sure

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[Hilly]

Looks fine to me – just Got to run them now and see how get on.

In reality you can get by fine with just 2 sessions or 3 on rotation – no need for 4 unless you want them

I had 3 different workouts when I did this last year

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[Hilly]

I would look to the educational series on here first and in your position I would do a full body workout –

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[Hilly]

yes this is fine – IMO as long as your getting 4-5 total feeds spread over the day you are good to go in general

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[Hilly]

Sat – due to train back but tendon still playing up so took another rest day

Cardio 30 minutes – Steps 12k

Got more foods done last week and progesterone was 0.56 so bang in range and thus previous bloods must of been an error with a reading of 11.9 – I just cant see any other explanation / reasoning and neither can any one else I know. Very annoying but at least I know all is well.

back to cycle we go.

Test 600
Eq – 250
Mast – 400mg
inject Sd – 0.5ml pre gym
GH – 5iu pre gym
SLU – 300mcg on wake –

Goal will still be to very lean and drive a recomp as the drugs come back in –

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[Hilly]

Friday – Rest day – 5 meals in

cardio – 30 minutes, steps 12k

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