[Jordan Peters]

hey Alex, yohimbine defo away from carbs so yes take the bigger dose at brekki, 15mg in one dose is as high as i would go, i had some raw powder once from true nutrition and forgot my mini scales, so just eyeballed the dose, wow it floored me – so i dont advise anything over 15mg in one hit. another good time to dose is during the night, i find it doesnt interfere with my sleep

prime nutrition do it now, they are v reputable, they have uk stockists that you can google

girls need less, its body weight dependant usually, i like to start at 2.5mg and work up based on tolerance

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[Jordan Peters]

hey buddy , tempo and rest periods are the other two factors that create intensity which in turn would cause an overload of stress to the muscle, which requires an adaptive response, log these.. and play with tempos, in some of the vids, we alter tempo set to set, il take a pic of log book for you

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[Jordan Peters]

254 this am, so at pre refeed weight, should be on for 3 or so pounds this week

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[Jordan Peters]

hey marcus, ah pure gym wasnt too bad, we just crack on and rattle through the session

Chest yday

Incline barbell press 110kg x 12 reps / 120kg x 8 reps / 130kg x 5 reps – all sets really pushing chest up, controlled four second eccentric , moving the weight with contraction of chest. This has dropped my lifts , but it’s firstly safer and secondly seeming to be very progressable vs lifting faster and more explosively.

2mins between sets

Flat fly 20kg x 12 , squeezing hard , four second eccentric

90 seconds rest

Flat smith press 2 plates aside x10 four second eccentric

90 seconds rest

Flat fly 20kg x 10 , same fashion

Flat smith 2 plates x 7

Pec dec 2 sets 12 reps to failure, 4-1-1-1 tempo

Cable cross over triple drop set , just aimed for as much blood into chest as I could

Ab crunch machine 4×20 reps

….

Tired/ hungry today – body is changing fast now which is great , had to check out of hotel at 12, so I had to nap in the car for an hour before second session otherwise would of been a cack session. Corinne seems unaffected by anything at all, doesn’t get tired or hungry like me, maybe I’m just being soft haha 🙂

…..
Back at the body station gym Halifax

Really good session, Rosie is a little beast , trains hard as hell, as you will see in the vid which will be up in a couple days , I didn’t log the session so you will have to check the vid for that, Rosie likes to do things v diff to how me and Corinne do, so is good watching to give you some ideas on what to implement Into your own regime

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[Jordan Peters]

Great stuff Colin, in this thread I want to keep everything relevant to the posts, otherwise it all gets a bit off track, I will be running weekly q n a sessions for specific unrelated questions to this thread

….

We are in Halifax for the eve, pure gym Tmo morn at 8am for chest then back session in the eve with Rosie. Looking forward to another big week of fat loss

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[Jordan Peters]

Hey Colin, refeed wise it depends, for me personally I have them in early in a prep, as if I start to go flat I drop tissue, I learnt that last year when did all prep with no refeeds or cheats. However with clients typically the signs are drop in strength, stalling of fat loss or slowing of fat loss – up until that time I am not generous with feeds unless they are lean/have a lot of muscle

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[Jordan Peters]

Dan, i do mine semi fasted, 10g eaa only, i was up had a litre of water, 10g eaa headed straight to gym, got them done ( nearly died, first hit session in ages) , then straight into meal 1 which i keep carbless.

after meal 1 i had an hour deep tissue on quads, all feels v good

we are upto halifax today as filming with Rosie Hart tomorrow. Rosie has one of the best female physiques in uk without a doubt, i will bet a lot of money she will be an ifbb pro v soon, so will be great to get an insight into her training and how she diets, the video for that will go up asap so look out for that

not much else to note today, normal non training day diet

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[Jordan Peters]

arms tonight, was fun because pumps were huge from my 150g carbs from ground rice and jam pre wo, then 100g of carbs intra wo …

ez bar curl 60.5 kg – 10 reps

concentration curl 25kg 6 reps

ez bar curl 50.5 kg 10 reps

concentration curl 20kg 6 reps

ez bar curl 40.5kg 10 reps

all sets to failure 2 mins between sets, 4-0-1-0 tempo

double rope tricep pushdown for max squeezage no 12 x 13 reps – elbows now v warm which was aim

skulls 42.5kg – 20 reps .. i do these light now to avoid tendon pain

skulls 42.5kg 13 reps

skulls 42.5kg 10 reps

single rope pushdown no 6 x 11

all sets to failure, 2 mins between sets 4-0-1-0

preacher curl machine superset with tricep press machine 12 reps each, 1 min rest then 12 reps each again

todays session was simple, prorgress log book then flood with blood at end, job done

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[Jordan Peters]

refeed day has been great, energy v high all day – no real surprise there

delts this morn

high pulley cable real delts – 4 sets , 15 reps/10 reps/ 8 reps/ 13 reps , started light, upped weight for sets 2 and 3, then dropped back again last set

reverse pec dec – 2 sets plus a triple drop 20 reps, upped weight set 2 15 reps, upped weight set three 10 reps – drop – drop

seated side dumbell laterals perfect form, really v strict – 15kg x 16, 17.5kg x 8 , 10kg x 27 plus 3 forced reps

upright row v strict – 40kg x 12, 50kg x 8, bar x 20 into 5kg plate raise x 20

high elbow machine row for rear delts superset with rear plate raise , 5kg x 20 into 1 plate aside x 12, 5kg x 20 into 1 plate aside x 10

cable front raise 3 sets, 12 repper, upped weight, 10 repper , upped weight 8 rep drop half stack 8 more reps

all sets 4-0-1-0 apart from dumbell side laterals, eccentric on those where 2 seconds, rest was max 90 seconds between sets most closer to 60 – we move fast for delts, the aim is to flood them with blood, i like high reps to keep form bang on and feel my delts contracting

calves – 45 degree leg press, 4 plates aside – 8 reps dc style 5-15-1-1
standing calf raise 65 – 8 reps same format

….

pwo meal was epic and huge lol.. i love refeed days 🙂 , jasmine rice, potato and turkey – a mountain of it lol

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[Jordan Peters]

jim -yes please , if your glycogen depleated any carb source is great when refeeding , coco pops for the win 🙂

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[Jordan Peters]

sam – mental state of client ( tired or still fresh), carbs available, and if i know they will attack the session, some clients i know simply wont push, they will coast it, so i wont use hiit, if food is low low, hiit can take away from lifting sessions

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[Jordan Peters]

righty- i go in at 7.5mg, 3 x 2.5mg a day AWAY from carbs, this is v important as any insulin elevation post yohimbine will void its effects, any less doesnt seem to do much imo, there is a mg/kg advised number, i cant remember it and havent ever stuck to it lol, i take it up as high as i can in 5mg increases every other week until i feel the anxiety hit me then i stay at that dose, i dont cycle it. now thats waht i do… i dont advise people taking dose too high, over 30mg/day really makes u feel odd, it can induce panic attacks so dont be silly with this supplement.

the rest of the bits i cant advise on im afraid buddy

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[Jordan Peters]

Jim – i like a mix, a big insulin surge will help raise metabolic rate and leptin levels more so then a slow steady build up of glycogen over the day, i will likely have a couple quest bars for a treat, corinne made some pecan maple syrup bars so il have one of those later too. during the day il stick to carb sources i know i handle well as i have two sessions to do, ground rice and jam is my fav 🙂

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[Jordan Peters]

great stuff graeme, hope you have a good session, i will start getting pics up soon as we get a bit closer 🙂

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[Jordan Peters]

254.2 on wake – 2.6 pound drop total

calipers down on sites that mobilise well, held in stubborn sites, v much expected there … stubborn sites will not drop until the body has stopped pulling from easily mobilised sites so there is a huge contrast in my quad/ab/tricep vs my subscap/glute/lower back, waist in half inch which again is v common as guys mobilise visceral fat easier then any other type of fat, i predict another couple weeks of waist dropping in half inch a time, and ab and quad calipers coming down, then my back will start to come in.

ladies, this is the opposite for you, back will come in first, v easy for girls to get their backs peeeeled, but have soft abs and legs.

so dont worry , this is just how we as males and females are generically wired to store/hold/mobilise body fat

changes next week, intra wo carbs halved, so drop to 30g at each now. 65g total carb drop pet day- 260 cal drop, i will up my yohimbine from 15mg to 20mg / day as this aids in stubborn fat mobilisation. my non training day cardio will swap from liss to hiit sprints – as this increases number of mitochondria more so then liss, so the body has greater fat burning potential as its in the mitochondria fat is oxidised, so now just have to mobilise the stubborn fuckers- not an easy task, but back fat feels soft now, so its been broken down a lot and is a reflection of increased blood flow, hard cold fat isnt good!

hit me with questions guys, im on here every day, dont be shy 🙂

refeed day today 1000g carbs, just polished off a big bowl of ground rice jam and liquid beef aminos

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