[InsideOutside]

Thanks for the replies guys.
Always progressing with my lifts that’s good.

As you said Jordan feeling it out has actually been better than restricting myself to a set percentage this past rotation.

I’ll look into that app but I’m happy with pen and paper keeping it basic haha

[InsideOutside]

Mate I am more interested what is in that delicious looking sludge you make up!

Is it just the rice flour + protein powder?
Good volume for a pre train meal it seems

[InsideOutside]

Sorry to hijack but thought I would ask instead of opening up a new thread.

Obviously I am also in the camp of no cardio during a bulk phase but I have two very needy dogs that enjoy going for walks haha.

If in my off season surplus phase I account for walking them into my total daily steps.
I still hit 10,000 steps most days with my job and walking them so would I keep that as my “baseline activity” if that is the term?

Or would I just walk my dogs and not even worry about it as it sort of isn’t deliberate cardio to bring on a deficit?

I hope that somewhat makes sense

[InsideOutside]

Currently going through something similar myself.
About 16 weeks in and running test and Deca.
First time I’ve ever used long acting nandrolone and I am holding a lot more water than I am use to which at first was disheartening.

I’ve come to terms with continued surplus and just making sure I am only gaining total weight at a slow rate but ensuring my strength gains are still at a decent rate to make sure I’m progressing in an optimal fashion.

I’ll leave the decision whether or not I’m truly fluffy to when I drop deca but I am getting a dexa scan in to get a better idea.
That could be an option for you

[InsideOutside]

That latest upload pic mate is fucking top shelf

[InsideOutside]

Awesome to have someone with so much knowledge around! Thanks

[InsideOutside]

Absolutely killed my last two days of back and delts + triceps.

I am 10 days post contest and scales have me up a total of 6kgs.

I made this comparison pic to show that I’ve probably added 4kg to my quads post show lol.

[InsideOutside]

The full split can be found in the article / workout section of JP’s site.
I’m feeling helpful so I’ll post both rotations here below.

Aimed for : Intermediate/Advanced trainers

Training days per week-
4 Days on 1 day off

Example set up across the week:
Mon- Chest & Biceps 1
Tue- Back 1
Wed- Delts and Triceps 1
Thurs – Legs 1
Fri – Rest
Sat – Chest & Biceps 2
Sun – Back 2
Mon- Delts and Triceps 2
Tue – Legs 2
Wed – Rest

The 4 way training split is broken down into, chest&biceps, back, delts&triceps, and legs. As always the highest frequency of hitting each body par is achieved by this set up. As training is 4 days on, it is a natural progression from the 3 way split and also allows for more specifics on individual body parts which is necessary from an aesthetic point of view.

Training Split, Rotation 1
ALL SETS TO ABSOLUTE FAILURE

Chest & Biceps 1:
Flat dumbbell press – 1 heavy set of 6-8 reps
Flat barbell press – wide elbow position to maximally recruit chest contraction without tricep power 1 set 8-10 reps, 1 set normal grip of 8-10 reps
Low incline flies – 2 sets fo 8-10 reps
Cable cross overs – triple drop set, aiming for 8 reps on the first set
Single arm dumbbell preacher curl – 2 sets of 8-10 reps
Z bar bicep curl – 2 sets 8-10 reps
Abs – decline ab crunch – 3 sets of 8-10 reps

Back 1:
Chins – wide grip, 3 sets of 6-8 reps
Under grip barbell row – 2 set of 8-10 reps
Lat pullldown – 3 sets of 8-10 reps
Seated row, narrow grip – 2 set of 8 reps, 1 lighter set of 10 reps with a 2 second squeeze
Single arm dumbbell row – 2 sets of 6-8 reps
Barbell shrugs – 2 sets or 12-15 reps
Hyper extensions – 2 sets of 15-20 reps
Calves – seated calf raise – 1 res pause set with 10 second stretch in between sets

Delts & Triceps 1:
High incline smith press – 2 sets of 6-8 reps
Fla narrow grip smith press – 2 sets of 6-8 reps, 1 deadstop set stopping the bar on the pins at the bottom of the move for 6-8 reps
Seated dumbbell side laterals – 3 sets of 8-10 reps
Z bar upright row – 2 sets of 8-10 reps
Overhead tricep extensions – 1 triple drop set aiming for 8 reps on the first set
Tricep pushdowns – starting close to the cable and setting out each set to work the strength curve, triple drop set, aiming for 8 reps first set
Bent over dumbbell rear delts – 2 setf of 8-10 reps
Face pull – on the cable machine with rope, 2 sets of 12-15 reps
Prone rear delts superset with front plate raise fro front delts- 1 set of 10-12 reps
Abs – machine crunch – 3 sets of 8-10 reps

Legs 1:
Lying hamstring curl – 2 set of 6-8 reps, 1 triple drop set aiming for 8 reps first set
Hack squat – 2 set of 6-8 reps, 1 triple drop set aiming for 8 reps first set
Reverse band leg press – strong foot placement, 2 sets of 6-8 reps
Walking lunges – 2 sets weighted to failure, aiming for 10 lunges per leg
GHR – 2 weighted sets of 8 reps, 1 bodyweight set to failure
Leg extensions superset with seated hamstring curl – 2 sets 6-8 reps
Calves – toe press – 1 res pause set with 10 second stretch in between sets

Chest & Biceps 2:
Incline barbell press – 2 heavy set of 6-8 reps
Flat barbell press – wide elbow position to maximally recruit chest contraction without tricep power 1 set 8-10 reps
High incline dumbbell press – 1 set of 8-10 reps
Low incline fly superset with into a press – aiming for 8 reps on the fly then tucking elbows and reaching failure on the press set
Concentration dumbbell curl single arm – 2 sets of 8-10 reps
barbell bicep curl – 2 sets 8-10 reps
Incline dumbbell curl – 2 sets of 8-10 reps
Abs – rope crunch – 3 sets of 8-10 reps, twisted crunch for obliques

Back 2:
Deadlifts – 1 set 8-10 reps
Chins – wide grip, 1 sets of 6-8 reps
Chins – narrow grip, 1 sets of 6-8 reps
Mid back row – 2 set of 8-10 reps
Low row – 2 sets of 8-10 reps
Meadow row – 2 set fo 8 reps each side
Single arm machine row – 2 sets of 6-8 reps
Straight arm pulldown superset with lat pull down – 2 sets or 10-12 reps
Dumbbell shrugs – 2 sets 12 -15 reps
Calves – standing calf raise – 1 rest pause set with 10 second stretch in between sets

Delts & Triceps 2:
Seated barbell shoulder press in the rack – 2 sets of 6-8 reps
Incline narrow grip smith press – 1 set of 6-8 reps, 1 deadstop set stopping the bar on the pins at the bottom of the move for 6-8 reps
Seated dumbbell side laterals – 3 sets of 8-10 reps
Z bar skull crushers – 2 sets of 8-10 reps
Cable rear delts – 2 sets of 10-12 reps
Tricep rope pushdowns – 1 set of 8-10 reps, 1 set starting away from the cable and stepping in each set to work the strength curve, 3 steps in total
Seated Bent over dumbbell rear delts superset with front dumbbell raise for front delts – 2 sets of 8-10 reps.

Abs –decline crunch – 1 triple drop set

Legs 2:
Seated hamstring curl – 1 set of 10-12 reps
Back squat – 1 set of 6-8 reps
Lying hamstring curl – 1 se of 10-12 reps
Single leg standing hamstring curl – 1 triple drop set, aiming for 8 reps first set
Hack squat – pyramid up in sets of 4 to failure, then pyramid down failing each time
Leg press – 1 set of 10-12 reps
Leg extension – 1 triple drop set aiming for 8 reps first set
GHR – 2 weighted sets of 8 reps, 1 bodyweight set to failure
Stiff Leg Deadlift barbell – 1 set 8-10 reps
Calves – toe press – 1 rest pause set with 10 second stretch in between sets

[InsideOutside]

Image wasn’t sized properly I’ll have another attempt on my PC in the morning

[InsideOutside]

So this was me backstage just before heading on stage and this is me post workout today.
So not letting things get sloppy yet

[InsideOutside]

Supp cupboard **

[InsideOutside]

Thanks for the reply mate much appreciated.
Will look into stocking my supp cup iOS d with a the list you’ve given me