[Jordan Peters]

shoulders

bent over cable rear delts, muscle round 6 x 4 10 seconds between sets.. set two and three both straight sets in 12-15 rep range, 1 min rest between sets

reverse pec dec, 3 sets, first two 12 reps then 8 reps, third set triple drop 8 reps-5reps-5 reps

side lateral raise on the hammer strength machine 2 straight sets 12 reps, 8 reps then a triple drop – v strict form

single arm leaning dumbell side raise, leaning increases tension through the range of motion, left arm right arm left arm right arm no rest 15kg 10 reps then 6 reps

front raise 3 sets 17.5kg x 10, 15kgx12, 10kg x 25

2 ways, side raise up move dumbells to front of body, back to side then back down 2.5kg 2 sets of 20 reps

…..

arms

barbell curl 70kg x 7

alternate db curl 27.5kg x 7

barbell curl 60kg x 7

alternate curl 22.5kg x 7

2 mins rest between sets, 7 reps fires my biceps up a ton 🙂 , 4-0-1-0 tempo

pushdowns stack x 10

overhead ext x 12

pushdowns 2/3 stack x 12

overhead ext x 15

2 mins rest between sets, 4-0-1-0

ez bar curl superset db overhead extension, two sets of 8-12, 60 seconds rest

high cable curl superset with tricep press machine 15 reps on each

stretch

looking much leaner this eve, v happy and feeling on track

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[Jordan Peters]

Good day today, shoulders this morn was great, as was arms this eve, bonus of the day i didnt fall asleep between sessions, however frank did, and snored real loud whilst i was trying to work 🙂

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[Jordan Peters]

Mike il answer this in an refeed article I think il get that done tonight , would be best to fully explain how I like to do them, il use your diet as the example buddy

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[Jordan Peters]

ok so todays session before i fall asleep…

quads this morn, was really happy as didnt have to wear knee sleeves, i defo put this down to constant deep tissue work

positive band leg press, blue bands doubled over, plus 8 plates aside – 12 reps

hack squat 65kg/side – 13 reps

p band leg press, double blues plus 9 plates aside 8 reps

hack squat 85kg/side 9 reps

p nand leg press , double blues with 10 plates aside .. damn this was heavy and really had to drive hard against bands to lock out, at lockout this would of been equivalent to 13 plates aside id say – 6 reps

2 mins rest between sets, 4-0-1-0 tempo

leg extension, 60 secs rest between sets, 45kg x 9 , 50kg x 7 , 30-20-10kg into partials triple drop

adductor machine rest paused, 20 seconds rest between sets 75 kg – 17/7/5 reps, 4-0-1-0 tempo

hanging leg raise 5kg x 12, x 8 – 40 secs rest between sets

….

hammies n glutes

abductor machine, 3 sets on the stack 16/13/10 reps – 90 secs between sets, 4-0-1-0

seated hammer strength ham curl – 45kg x 12 , 50kg x 8, 50kg x 6 plus 2 forced reps 4-0-1-0

glute ham raise on lat pulldown – get nervous over this move – using blue bands 9/8/7 reps , 60 secs between sets 4-0-x-0 tempo

deadstop rdl , so for each rep i set bar down on ground like normal deadlift, but i push hips up into the rdl position and pull from there, these are nastyyy and amazing , 180kg x 9 , 202.5kg x 6 – kept 4 second eccentric tempo on both sets which was resally happy with

glute press stack 3 sets of 10 , failed last set

reverse hypers 5kg dumbell 12 reps 9 reps

sweaty sweaty hammy session, white t shirt went see through 🙂

im off to bed , delts in the morning

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[Jordan Peters]

cracking day of lifting again, i keep expecting my cns to fizzle out on me lifting like this , but it seems great, its not like its taking me a while to get going, we hit the gym and from set one are so focused, i know the mistakes i have made in the past have cost me placing higher, this time i wont make those and am desperate to push myself as hard as i can to get the win, the universe is a tough one as it pulls random freaks from all over the world, but each session atm in my mind im training to win 🙂

between sessions today i fell asleep in the chair whilst working, so thats two days in a row i have mid day naps lol, they seem to work pretty well. sadly i know its not a luxury most can have, but if you can take a nap on prep, do it 🙂

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[Jordan Peters]

ALex, yohimbine hcl is the one,

pre first meal pre last meal sounds great, as you continue dieting im sure you will eventually have no carbs at another meal, so add another dosing there

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[Jordan Peters]

Only 18g of protein lol

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[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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