oscar Young
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6 days out & we did our last leg session this afternoon. A tough tough session as legs have felt heavy for some reason but we got it boxed off . Glad that’s out of the way .
Plans from the boss are to Push tomorrow and rest on Wednesday as it’s travel day & train pull and arms on Thursday. So game on 🚀
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Hello Arthur ,
There sure is … but for now how can we be of help to you ?tb-jp.com/collections/clothing - The most anabolic clothing ever! |
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Hello buddy ,
Yes I think that’s perfect. Heavy upper light lower and rotate that way .
You can also have 2 rotations and zig zag between bent over row and deadlift.tb-jp.com/collections/clothing - The most anabolic clothing ever! |
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The day after show and we are back to work ..I feel grateful, I feel positive, I feel focused for the task ahead .
I am only a kilo up from yesterday, digestion is good . Protein and veg meals today to try shift some water .
Tomorrow we are back to work & 6 days out from Spain .
Game on 🚀
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So I reduced the volume on the compounds and moved the biceps to the beginning of lower sessions because you are struggling to progress at the back end of the sessions . So my idea was to start a fresh and see how you get on with the slightly lower volume. The plan would be to escalate the volume gradually at some point once you are settled in this set up and are progressing and recovering.
At that point i would then maybe add a 1 set to the first exercise which is a chest press as your priority is to bring up shoulders and chest . If you are successful and can still finish the session strong and recover and add another set to the second exercise which is your tricep compound and so forth. But that will take time . Asses and see as you go on .
Upper A Incline smith – 1 set JM Press – 1 set Shoulder press machine – 1 set Pec Deck – 1 set Tri ext. – 2 sets Cable Lateral raise – 2 sets Upper back row – 1 sets Lat row – 1 sets Lat pulldown – 1 sets Rear delt row – 2 sets
Upper B Flat machine press – 1 set Dip machine – 1 set High incline db press – 1 set Pec Deck – 2 sets Tri ext. – 2 sets Cable Lateral raise – 2 sets Upper back row – 1 set Lat row – 1 set Lat pulldown – 1 set tricep extension 2 sets
Rear delt row 2 setstb-jp.com/collections/clothing - The most anabolic clothing ever! |
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Show day today . Such an awesome day . Great to have some of the TBJP team in attendance supporting, friends , colleagues from FLF & all . Really felt special and intimate.
Got 5th place in a very deep deep line up & I am very happy with that all things considered. I went for some food after with Nathan , Phoebe and Jay so that was nice .
Long travel back to Manchester but finally back in my bed for the first time since Thursday. So that’s good .
A good nights sleep then back to the drawing board tomorrow 🙂
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So first thing is I’d drop everything down to one set . Mostly the compounds . Then keep the isolation movements at 2 sets max . Pick one bicep exercise or shift both biceps to lower and do 3 sets before you train your legs.
In terms of variations pick movements that mirror the ones you are currently doing . So for instance you could do a chest machine press on rotation 2 in place of smith machine, do a dip variation in place of JM press & high incline dumbell press in place of a shoulder press and so forth .
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Hello team,
So one day out .. we have had a base coat tan, we had weighed in , well under the cap , we have registered & all is well …
One last meal & a shot of vodka to relax then we play tomorrow …
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Hello Juan ,
IMO if cardio is affecting your weight sessions this early in the cut I would review everything. Your current volume and whether you are meeting the current recovery demands ?Or have you introduced cardio too soon ? Or too frequently? Maybe you could do with either less frequency on cardio & less time to start .
Is all other variables covered , sleep , stress management, diet and that 100% ?
Do a full inventory on the points mentioned above and hopefully that will help the decision making here .
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No you would not be risking injury, if anything you’d be prolonging you progressive runway by having two rotations. You’d also be challenging muscles with different movements and varied rep ranges which can only be a win/win if you ask me 😊
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I think it’s a mixture of both . From an execution standpoint make sure you are driving your hips as far back as possible purposely thinking about fully lengthening your hamstrings and glutes . Once you do that there will still be lower back loading but should be minimal, which you should be able to suck up tbf .
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Hello team ,
Final upper pump session done . Nothing crazy 2-3 RIR…
2 sets of lateral raises
2 sets of unilateral pulldown
2 sets of pec dec
2 sets of bicep curls
2 sets of tricep extensionsPump wasn’t insane but it’s the most pumped I’ve felt in a bit . Going to head over to Nathan’s and phoebes place to stay tonight, tomorrow and into the show . Looking forward to having some company as I’ve literally done this full solitude mode .
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If you can recover from the frequency which I don’t see a problem with if you cover all variables outside the gym then go for it .
Personally on PUSH session
I’d do one lateral movement max then go straight into my pressing compounds and stick the other isolations after my pressing.The rest of the sessions look fine to me .
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Hello Joel ,
First of all well done on the progress you’ve made so far. Set up looks legit and the results speak for themselves… crack on and keep us updatedtb-jp.com/collections/clothing - The most anabolic clothing ever! |
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Rest day today .. ℹ bizarrely feel more fatigued today than yesterday. So orders are to put my feet up & relax .
A very very early night planned tonight as sleep could not be more important than this phase here .
Might watch some telly …. If I can …
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