[Jordan Peters]

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 down…

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, 5-15-1-0

15 sets total , session time 1 hour

…..

not much to note from today, i have sat in all day working,

…..

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 🙂

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 stretch… drop set no 60x 12 into 20 second stretch

3 sets of ab crunch machine

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[Jordan Peters]

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 🙂

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[Jordan Peters]

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 |
tb-jp.com/collections/clothing - The most anabolic clothing ever! |
tb-jp.com/collections/nutrition - highest quality supplements on the market.

[Jordan Peters]

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 cycle

this 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.