Jordan Peters
Forum Replies Created
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Thanks Daniel, will do buddy ๐
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thanks Dan, the zig zagging is indeed very nice, legs this am allowed me to really go very hard on all my worksets, when normally set two i personally have a drop in power, so v intrigued as to what exactly is going on there ๐
ok quads this am, cracking session, corinne and i are really pushing each other now, its funny that when your around 14-10 weeks out you push hard but you can find another gear when it gets to single digits.
warm up, 5 mins foam roll – this has been hugely cut down as getting deep tissue twice a week atm on rest days. once they are totally adhesion free, i can keep this up just myself with the roller and save myself the cash, in the meantime deep tissue is a must for me
leg press 480kg x 12
v squat 5 plates aside 10 reps
leg press 520kg x 7
v squat 6 plates aside x 7
4-0-1-0 tempo , 2 mins between sets
i hoped on the lower back supported back for a set, never used before never will again, shame on hammer strength for making such an utterly shite piece of leg kit
leg extension 45kg/side 1 second peak squeeze, 12 reps
seated leg press 3/4 stack x 12
leg extension 40kg/side 1 second peak squeeze
seated leg press stack x 8 reps
leg extension triple drop 30/20/10 kg , for 12/6/4 reps, into ten partials.
all 4-0-1-0 tempo 90 seconds rest between sets
adductor machine rest paused – 70kg for 16 reps, 20 seconds pause, carry on for 8 reps, 20 second pause, carry on for 4 reps – 5-1-1-1 tempo, squeeze and stretched these as much as i could, i prefer to go lighter and slower tempo, adductors are vulnerable, becareful going heavy with these
leg lifts to finish off hips, i really try to pull my legs up feeling it in my upper quads
3kg x 20
muscle round 6 x 4, with ten seconds rest between sets
10 mins stretching
ripped gym harlow for hammies tonight, again good session… we are rounding five weeks of this now, and im not in the bit tired, and il be honest im not doing the heavy and lighter sessions i prescribe people to do, its just all heavy LOL , i imagine after this prep my cns will shrivel up and hibernate for a while, but for now it has no choice but to hang on in there with my mind ๐
lying hammy curl medly, this is actually really nasty, its one i got off Bpak
gironda hammy curls for 6 reps, squeeze the shit out of hams, straight into normal hams for 10 reps into 10 partials, all reps with 4 sec eccentric 1 second squeeze, do this for three sets, just rest whilst partner goes or 90 seconds, by three sets your hammies are on fire, i will do four sets next time as three doesnt quite make me feel as destroyed as the first few times
glute ham raise 3 sets , body weight, again really contracting hard 9 reps, 2 mins rest, 7 reps 2 mins rest 7 reps
reverse land,mine lunge ( i will video this next time) , keep a forward lean, stretch in glute hams is nice 10kg x 8, 15kg x 8 – didnt fail either sets as my balance sucks, will keep at this until failure comes from my legs not my core
lying uni lateral hammy curl 10kg x 12, 10kg x 7 – 4-0-1-0 , 90 seconds rest between sets
back onto ghr as i got an awesome connection on them today, 7 reps straight into bodyweight reverse hyper for 15 reps
90seconds rest reverse hyper with 5kg for 15 reps x 2 sets
stretch , done
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253 this am, big drop on yesterday… off to ripped basildon this am for a change of scenery for quads. HUNGRY , refeed saturday will go down well ๐
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am back session 21/08
we kept todays session fairly simple, i wanted heavy straight sets. i am zig zagging exercises a lot at the moment, what i mean by this is i will alternate sets back and forth between say chins and a row, so set 1 chins, rest 2 mins, set 2 row, rest 2 mins, back to chins etc. i find this actually allows me to keep the quality of my sets higher, this could be due to a neurological variation, as it could potentially be cns sparing – like the westside template that advocates week to week exercise variation to ensure you avoid cns stress, i don’t know that for sure but it makes sense :p
warm up as usual, not wasting energy on the latpull downโฆ
quarter of stack for ten reps, half stack for five reps, three quarters stack for 3 reps, stack for a rep…im warm but fresh for max loading
wide neutral grip chins plus 25kg weight – 7 reps
hammer strength low row machine – 85kg/side 9 reps
chins plus 20kg – 7 reps
hammer strength low row – 65kg/side 12 reps
chins body weight – 7 reps
all above sets at 4-0-1-0 tempo, 2 mins rest between sets
next zizag
one arm dumbell row pulling to hip 45kg x10
narrow grip cable row – no7 x 8
one arm dumbell row pulling to hip 45kg x 8
narrow cable row – no 6 x 8
4-1-1-1 , 90 seconds rest between sets. on the one second in stretch, really focus on lat then squeeze hard at top for a second
final zig zag
rack pulls below knee 180kg x 8 – no leg drive at all
shrugs bent over slightly so more like an upper back row 120kg x 10
rack pulls 180kg x 6 – no leg drive
shrugs same fashion 140kg x 6
4-0-1-0, 2 mins rest between sets
calfs – seated calf raise 12.5kg/side – 9 reps, 5-15-1-0 tempo
standing calf raise 60kg – 8 reps, 5-15-1-015 sets total , session time 1 hour
โฆ..
not much to note from today, i have sat in all day working,
โฆ..
chest pm
flat bench focus tonight, corinne has british powerlifting champs next weekend, she is current champ and record holder in 75kg class, so need to get some benching in, moving down to 67.5kg this year..eventually be 60kg at worlds in miami end of year
a big change for me this year is pressing very wide elbowed, opposed to tucking elbows solely for power, check out any of the chest videos and i will harp on about this a ton, its very important when comes to chest developement, especially for those with lagging chest or dominating arms. so flare elbows, expand rib cage and press via a contraction of the chest. this does reduce the weight you lift, but if you want a great chest, drop the ego ๐
flat bench press zig zagged with incline dumbell press, all 4-0-1-0
flat bench press 130kg x 10
incline dumbell press 62.5kg x 6
flat bench press 140kg x 6
incline dumbell press 40kg x 10
all sets 4-0-1-0 tempo, 2 mins rest between sets
banded press up on the smith, set the bar low on the smith, band wrapped behind back and held in hands. zig zagged with decline hammer strength press machine
low bar smith press ups, purple band x 8 reps
decline hammer press 30kg / side – 8 reps .. just lift with contraction
medium bar smith press ups ( move the bar up, it becomes easier ) 8 reps
decline hammer press ups 30kg/side 7 reps…contraction only
all sets 4-0-1-0, 90 secinds between sets
pec dec to finish
no 80 x 12 , into 20 second stretchโฆ drop set no 60x 12 into 20 second stretch
3 sets of ab crunch machine
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thursday, 21st – 255 pounds , pleased with how my body is responding this week, will be interesting to see what calipers say this weekend as i certainly feel like i am growing still
back session this am, and chest tonight
normal training day diet today, no doubt this will come down at the weekend calorie wise, as all in im taking in 3980 cals plus then calories i dont track ( extra protein in rice, extra g of carbs and fats here and there in whey, extra protein and carbs in nut butters) so its looking closer to 4300 with everything accounted for. a good 250-300 cal drop next week will see me keep pulling 2-3 pounds.
supps this morn with meal 1
200mg dim, 500mg x 2 of calcium d glucarate, 1g vit c, 2 tabs of life support by ai sports, 1 tudca, juice of 1 lemon and 1 lime
pwo i will have greens, reflex antioxidant tabs, reflex nexgen pro, yin builder and licorice by poliquin , 1 g vit c, 150mg magnesium spray – these are all aimed at reducing the acute stress caused in training and normalizing my body as quick as possible as im back in tonight for chest
il be back on tonight to log my sessions and lifts
jp ๐
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non training day diet
30mins am cardio fasted
200g turkey, 100g egg whites, 100g avacado, 20g cashews, 1 teaspoon udos oil
75g of carbs from a mix of basmati rice, sweet potato, white potato, with 250g piedmontese beef, veggies
the above meal repeated with white fish
the above meal repeated with chicken
the above meal repeated with turkey
pre bed 500g greek yoghurt with 58g almond butter, 1 evening primrose tab
during night 50g casien with 1 teaspoon udos oil and 2 evening primrose oil
trainedbyjp@hotmail.co.uk |
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hey everyone, this is where i will be detailing my prep into the nabba universe, i hope the log helps people info wise but also gives a slight insight further into what drives me.
So, i am 9 weeks out this weekend
current training split is twice daily sessions
day 1 back am, chest pm
day 2 quads am hams pm
day 3 shoulders am arms pm
day 4 am cardio
repeat cyclethis morning i weighed in at 255.6 pounds
my current diet:
training day
96grams of basmati rice, 1 and three quarter scoops of dymatize hydrowhey – macros 75 grams of carbs, 40g protein
pre wo: 12g pepto pro, 10g bcaa, 6g leucine, 5g creatine, 3g beta alanine, 6g citrulline malate, 2g taurine – 41g aminos total
30mins into workout – 63g cyclic dextrin, 25g pepto pro – 63g carbs, 20g protein
post workout 96g jasmine rice, 250g white potato, 200g turkey, veggies, greens shake – 125g carbs, 40g protein
3 hour gap
250g chicken or turkey, 15g coconut oil, 1 teaspoon udos oil, 1 evening primrose cap
pre wo: 12g pepto pro, 10g bcaa, 6g leucine, 5g creatine, 3g beta alanine, 6g citrulline malate, 2g taurine – 41g aminos total
30mins into workout – 63g cyclic dextrin, 25g pepto pro – 63g carbs, 20g protein
post workout 96g jasmine rice, 250g white potato, 200g turkey, veggies, greens shake – 125g carbs, 40g protein
pre bed 500g greek yoghurt, half scoop casein, 58g almond butter
trainedbyjp@hotmail.co.uk |
tb-jp.com/collections/clothing - The most anabolic clothing ever! |
tb-jp.com/collections/nutrition - highest quality supplements on the market.