Bigger, better, leaner - 2023 onward, postcontest

[TheOtherOne55]

Thought I'd share my experiences as I push forward post contest.
If anyone wants a quick run through, check out the latest link here.
Just wrapped up a prep and just beginning the rebound phase as i move forward this offseason.

I basically did a show on Saturday, won the SHW class (but hell, there are never any SHWs. I was the biggest guy in the show by 30lbs) and won the Masters 35 class. Best look to date. Was lean...but not suuuper diced lean. We can fix that. Weighed in at 260 at checkins and was maybe 259ish on the show day. Food was flank steak, COR, almond butter all the days leading up. Lost the overall to a good HW, good battle and i cant hate on him as he was completely. I was just bigger than him. Main focus this year is legs and back. Legs in that they honestly withered away this prep. I've NEVER had small legs, even for a tall guy. I'm 6'0. Ive always been lucky to have a set of wheels being this tall. But for whatever reason, this prep doing HIIT on stairs ate them upppp. My legs were ready by 5 weeks out... but the rest needed to tighten up. And as the rest tightened up, they started to shrink. It made me have to adjust HOW i was posing honestly. So legs are a main then....and back. EVERY BBer needs a better back. I have very thick lats but ive obviously neglected the upper rhomboids and traps too much. Hitting a back double bi...they need to pop more. So a posterior chain focus is important as I build my split.

Right now its basically rebound time. I spent the night of the show and that sunday eating some crap. Burger and shake night of. Clean food all day sunday and then candy and a pizza sunday. Back into the clean food since then as I follow my coach Justin Harris' plan. His rebound is pretty good. Your hunger hormones are so fucked and your basically starving so he advises getting out of that as quick as possible. Any of that reverse diet shit is guranteeing a binge session for weeks to come. So we go 4-5 high days right off the bat with carbs pushed. Past 2 days ive hit 1000g both days, all clean. Doing it again today. Only problem is that im coming down with a cold which is shitty. Im gonna push thru it today and probably take tomorrow off. My wife and 9month old were sick my peak week which made everything extra tough. Also...prepping with a baby aint no joke lol. But its catching up now. So i just want to fill my muscles up, reintroduce some gear and GH and fill up some.

I'm lucky enough to have some good gear from our sponsor on here Bioactive. Running some test, mast and npp for this rebound. Not insane doses as you dont need MUCH for the rebound. Body is already supper sensitive so i dont need to push grams right now. Ill give more context and info on my workouts and diet as everything evolves.

 

[Brock456]

following. I love the test/npp combo also.

 

[TheOtherOne55]

I dont think all my updates will be this long but this is just the lay of the land as i move forward.

Diet
Basically wrapping up 4 high days in a row POST show. Which for me means super high carbs. Again, Justins POV is that we need you to get out of those insane hunger signals quickly. Your hunger hormones are telling you eat anything and everything and slooowly adding back 25g of carbs here and 10g of fat there AINT gonna cut it. So to get back into training quicker, to avoid binging, etc its hard and high carbs for 4-5 days and then into a weekly plan.

90% of my meals have been 96/4 ground beef + rice. Thats it. My hunger is still high so that shit tastes amazing with a lil bit of salsa and some some sauce. The other 10% are COR with some egg whites. Believe me, there are still some treats i have wanted. I have been craving a cinnamon roll, i have no idea why. But just a big Cinnabon lol How fuckin good does that sound? LOL but have held back. I think the only off thing i had was added 10g of almond butter to my end of night COR meal.

Weight
BIG flux on weight though lol 260 on stage and i woke up at 276 today. So im throwing in a low day just so i dont get crushed. Honestly, water retention isnt terrible. I sent a checkin yesterday and in my posing i am still vascular with all my lines, just full as a fucking house. We didnt use diuretics and i think that is whats helping. If i wouldve used lasix or soemthing, i probably would look like a water buffalo and the fluid would be bad.

Training
But to take advantage of those carbs i did 4 days straight of training: Legs, Chest/Shoulders, Back, Arms/Touchups. Just to fill those parts up. Nothing insane. Moderate volume and not to extreme failure. I dont want to injure myself at this point so i know this volume will go up.

Overall, back and legs will be the priority. Ill probably have a regular leg day and then on my back day, i hit posterior chain with a pull, glute and 1 hammy exercise. Honestly, i neglected my glutes the past 2 years and it showed on stage. Im a big dude and i shouldve had big boxy glutes. This is from my just not doing as much pulling and/or lunging work or direct glute work as I should have. My fault, adjustments not moving forward. I will probably build out a 4 day split...use that.. then move to a 5 adding a pump day in there a la JM training and continue with that.

I have been a big PPL guy for a long time and prep i made the switch to more of a BP split with volume. As great as PPL is, im a boxy guy who needed specialization that PPL cant really give me. Its made me thick as a house, which is great. The overall size and mass I have at 260 on stage is nice. But now its about fine tuning and bringing up the small stuff and finding ways to make that stand out.

Drugs
Sust/Mast/NPP from Bioactive for this rebound. Quality stuff or i wouldnt touch them and lightening fast T/A.
I used Bio's cut mix when i switched to short ester stuff end of my prep and it was great. Smooth as hell and stronnng.
I never get tren cough but that shit made the back of my throat tense up.
Not on any AI right now as I crushed my estro precontest and want to aromatize a lil bit before adding anything back in.
Just some Nolva right now. Also, take advantage of Bio's coupon code ProM at checkout. Good prices right now and with the coupon is crazy good.

Other Shit
Honestly, i need to do midsection control too. I did 0 vacuum work in the offseason and didnt do much ab training. I had the thought of, "im an ex PL who's already wide and boxy waisted....i dont need anytning bigger." But as you get lean lean, you truly see the weaknesses. And i had very shallow abs, probably from no real direct training. AND it was hard for me to control my midsection. I realllly had to focus on posing. My finals looked way better than my prejudging after looking at some videos. And that was because i knew i had to battle this HW and needed my midsection to look better. So a BIG focus is going to be more (light weight) direct ab training, more vacuums, etc. I watched a YT video with a top 212 client who had dug out abs and he said his transformed his midsection doing 3-4 sets of ab work a day as well as wearing a belt during lifting as a mental note to just keep stuff tight.

 

[TheOtherOne55]

Hard and heavy chest/shoulder workout yesterday and LOTS of food. Honestly, im so fuckin full right now i kinda went off plan and am doing a 24hr fast today, just to reset digestion.

I have felt like my stomach is just having a hard time digestion post contest, new food, new VOLUME of food and i think this is necessary.
I also think ive developed a real problem concerning artificial sweeteners. I know lots of BIG GUYS get this over time and i feel it coming on. I have been blessed with great digestion but the amounts of food and types are catching up. Justin, my coach, is actually celiac now.
But just from my own deductions, artificial sweeteners are out for awhile. Carbs will ONLY be rice and potatoes. No oatmeal, too hard on me. No COR...needs to be sweetened. Maybe some ezekiel bread or rice cakes but my carbs are so damn high, thats a lot of bread and rice cakes lol.

Training wise i feel good and strong though. Still paper thin skin on my abs and I was 277 today.

Trying to kinda reset my training split right now. It will probably be:
Chest/Shoulders
Legs
Off
Back
Off
Arms
Off

That will eventually switch to a 5 day split where i put a pump day, either legs or back, most likely a posterior chain day in there as a 5th day. I need glutes, legs and upper back. Those are the priorities.

Also just got my stuff from Bioactiv. INSANELY fast T/A and packaging. Shit looks like it could be sold on Amazon.
LOL thats how pro this shit is and thats how fast it comes. Smooth as hell with NPP and Sust shot today. Gonna have to mess around with my Aromasin dosage. I had been on Adex all prep and i know I want my bloodwork to look decent come a month or two. Adex compared to Aromasin is night and day for lipids for me although i prefer Adex as it feel more regular to me. Aromasin, IMO, at a high test dosage is inconsistent. Luckily im not pushing TOO much test yet but when i do get to that 1.5g+ area, its adex.

Going to hit a hard leg day tomorrow ill be sure to log what im doing. Thanks for checkin in on this to whoever the fuck is reading along LOL Ill post some "full as fuck" picks soon.

 

[Marathon]

Good shit, 12.5 ed would probably be a good place to start with the aromasin. Maybe 25mg ed when you are getting up around a gram of test. Having the mast in there should help. I can always tell when my E2 is getting out of range because i start getting indigestion. If this happens i bump it to 25mg ed for a bit. If it's getting too low, i have an old fracture in my wrist that flares up, and i back off the dose for a bit. I'm constantly spot checking my E2 as well, it's always a balancing act.

 

[TheOtherOne55]

Hard and heavy Back/Glute workout today. Built out a 2 week split where I double up on Back 1 week and double legs the next.
Ive been a big fan of Cris Edmonds lately. If you guys havent checked him out, please do. He was one of JM's main dudes with Andrew Berry. He basically runs MD's website now and the whole biz with Mary. But his training thoughts are right on par with John and i love how be builds his shit out. Ran one of his back workouts and it smoked me. Some adjustments but a good mix of intensity and volume.

And I def will try that @Bioactive . I was planning on going 25mg EOD for right now since i have Mast in and kinda see how im feeling. I know my estro was straight cruuushed for the show and its been what 9 days so i was letting myself just aromatize for awhile lol. But nows the time to get it in control. You've got killer stuff.

Cardio is in right now too. 3-4 times a week of HIIT. That's Justin style and i actually enjoy it. I'm a fan of hard cardio to really work the heart. And being a large guy, i think HIIT cardio is probably much better and healthier for me than just walking on the treadmill for 20 mins.

Other than that, my sleep is still shit. Waking up a ton, maybe getting 6hrs. Probably just still being this lean and maybe tren metabolites leaving my body lol. Im hoping as I fill out a bit, sleep gets closer to normal and my body and bloodwork get back to normal.

 

[TheOtherOne55]

Chest/Shoulder pump workout yesterday in the morning. I've been getting my lifts in at Planet Fitness lately lol.
Im mostly a Golds Guy but they honestly chat too much at Golds and I have shit to do with a 9month old baby. At PF, they leave me alone. Equipment is OK, not great, not bad. Good pump though and i looked huge at 270.

Weight is kinda plateuing at a 270 so i know Justin is gonna push the cals again. Go to sleep around 275+, wake up 270 very dry and still very lean and vascular. Today is an Off Day so im gonna do some fasted cardio in a bit and then kill some food.

Gear from Bioactive is great. Feel full off this NPP and the Sust is great. The combo of Test/NPP/Mast is one of my favs of all time. Im also a big EQ guy too so at some point i may drop the NPP for EQ or even keep it in. But great stuff so far. Also running some Aromasin and Nolva from him too.

The main issue im dealing with now is digestion. Toward the END of my prep, my stomach was bothering me. Not in a going to a bathroom way but in a bloating, gas and distention way. And it was progressively getting worse. My vacuum training felt harder. I know its not a visceral fat thing as i was getting LEANER at this point so its something gut related. And even post show, its still bothering me as I grow larger. Not that I want to diagnose myself, but i feel like i have some bad gut bacteria possibly from bombarding myself with orals and other shit at the end. Gut biome is out of wack. Enzymes dont seem to do much right now so im going to try a blitz of quality probiotics and oregano oil to attack the problem. I also have a ton of BPC which i know can work systematically on gut issues. So ill throw some of that as well. And after reading some posts by others on here, i know an antibiotic route is an option too....not really one i want to take at the moment tho. More than anything its just ANNOYING being im a sponge right now and should be focused solely on food intake to GROW tissue, not on my stomach ALWAYS feeling bloated. I do remember Hawkmoon starting a thread where he basically had to go to the Dr's office for something, and was given some amounts of antibiotics and it completely wiped out some longtime distention he had. Again, not sure i want to blitz my stomach and completely WIPE everything out but im gonna try some hardcore probiotics and antibacterial stuff right now.

BTW, here's some images of the Bioactiv packaging. Shit looks like i bought it on Amazon lol

 

[TheOtherOne55]

Leg Day
Seated Leg Curl - x15, x10 + partials
Adductor - 3x20
Abductor - 3x20
Leg Press - 6x10 reps wide, 10 reps close stance
Hack Squat - x15 drop set x12 drop set x10
Leg Extension - 3x15
supersetted with
Wide stance power squat - 3x15

Legs were smoked today but felt good, high day also so LOTS of carbs, low fat.
Crazy pump in the gym. Started taking some Oregano Oil and a strong probiotic as my first round of attack on the stomach bloat.

Honestly, i am fairly certain now its artificial sweeteners. About 4 weeks out we made a switch in my diet to more oatmeal and COR and i needed a sugar hit to sweeten those. I would throw tons of packets of splenda + SF coffee syrups + walden farms stuff all over it. And 4 weeks out is when my bloating and gas really started. We know from studies that splenda and other artificial sweeteners really change the gut microbiom. So im fairly certain that plus just the stress + lots of orals fucked me a lil bit. Either way, im figuring it out and its not bad, just annoying to me lol.

Also weight has been trending downward, which means i bet nexdt checkin my food will increase. After a low day im around 268, thats only 8-9lbs up post show. End of the day im 275ish but i piss it all out at night. Hunger is still pretty fierce too. I'm still adding veggies to all my meals and i take some kratom in the morning or else im famished by midday.

 

[TheOtherOne55]

Back Pump Day
Straight arm pull down - 3x12
SS
Neutral grip pull-down - 3x10
Straight arm pull down/diff grip - 3x12
SS
Single arm pull-down - 3x8
Machine Row - top set, back off
DB row - 3x10
Low cable row - 3x12
DB Shrugs - triple drop set

No intensity techniques or past failure work. Just crazy pump. Gonna send a check in tomorrow so we’ll see what the plan is. Full as a house today since yesterday was a high day. Today is a medium day so less food. Arms tomorrow. Thinkin about headin down to Golds Venice as I haven’t been there in a minute. I told myself I’d go down there during prep and never ended up doing it. We’ll see.

 

[Marathon]

Nice, i try to stay away from artificial sweeteners for the most part. That could be the problem. If i start drinking coke zeros daily, i statt getting real bad indigestion.
That shit isn't good for you. Oats also tend to bloat me as well, so mxing the two together is a bad combination. Maybe try splitting your oats with some fresh pineapple and see how that works. Pineapple has a ton of nutritional benefits and also helps aid digestion, i bet it'd make a huge difference. Good shit though, great log. Very detailed.

Leg Day
Seated Leg Curl - x15, x10 + partials
Adductor - 3x20
Abductor - 3x20
Leg Press - 6x10 reps wide, 10 reps close stance
Hack Squat - x15 drop set x12 drop set x10
Leg Extension - 3x15
supersetted with
Wide stance power squat - 3x15

Legs were smoked today but felt good, high day also so LOTS of carbs, low fat.
Crazy pump in the gym. Started taking some Oregano Oil and a strong probiotic as my first round of attack on the stomach bloat.

Honestly, i am fairly certain now its artificial sweeteners. About 4 weeks out we made a switch in my diet to more oatmeal and COR and i needed a sugar hit to sweeten those. I would throw tons of packets of splenda + SF coffee syrups + walden farms stuff all over it. And 4 weeks out is when my bloating and gas really started. We know from studies that splenda and other artificial sweeteners really change the gut microbiom. So im fairly certain that plus just the stress + lots of orals fucked me a lil bit. Either way, im figuring it out and its not bad, just annoying to me lol.

Also weight has been trending downward, which means i bet nexdt checkin my food will increase. After a low day im around 268, thats only 8-9lbs up post show. End of the day im 275ish but i piss it all out at night. Hunger is still pretty fierce too. I'm still adding veggies to all my meals and i take some kratom in the morning or else im famished by midday.

i'm

 

[luki7788]

Nice, i try to stay away from artificial sweeteners for the most part. That could be the problem. If i start drinking coke zeros daily, i statt getting real bad indigestion.
That shit isn't good for you. Oats also tend to bloat me as well, so mxing the two together is a bad combination. Maybe try splitting your oats with some fresh pineapple and see how that works. Pineapple has a ton of nutritional benefits and also helps aid digestion, i bet it'd make a huge difference. Good shit though, great log. Very detailed.

i'm

bro I don't think the problem is with the food or sweeteners - just do a complete blood test, you may have problems with the gallbladder, liver or pancreatic enzymes - what do your sugar levels look like

 

[TheOtherOne55]

I DO need to do some bloodwork. Dr Todd Lee just released a podcast where he had a gut specialist in who chatted about BBer problems. Not too much good info there but it definitely shows its scary head when you are 250+ of muscle. Ive honestly just stopped using any other carb than white rice for right now just to see how that goes.

Arm day yesterday. Boring but fun.

Hamstring/Glutes today
Single leg standing leg curl - 3x12
Power Squat RDL - 4x10-15
Lying leg curls - 3x10
Cable Pull Thrus - 3x8
Barebell Glute Bridge - 3x10
SS with
Abductor machine - 3x10+10 partials
Glute back extension - 2x15

This shit had me smoked today. Like i said, when i was lean lean (still am very lean) i realized how weak my glutes were. I was basically only working them on lunges and any SL movement. So having a week where I split my leg training up to be GLute/Hams and Adductor/Quads will do the trick for awhile. I basically have a 14 day split right now im working through. 1st week is 2 back days, 2nd week is 2 leg days. Overall feeling good. Also good checkin with Justin yesterday. All food was increased on every day. Appetite is still crazy. Im hungry allll the time. Having to throw veggies, eat pickles, random shit so i dont snack. Still taking Kratom in the more just to calm my morning appetite too lol But feel good.

You know appetite is high when literally the same meal is delicious. I eat 96/4 ground beef and white rice for every single meal of the day. Over and over. I know with past offseasons, i eventually start thinking, "well what else is there."

 

[TheOtherOne55]

Chest Shoulders done today.
Weight is just downnn, even with the upped cals from the coach. I basically am staying within 10lbs of stage weight. Woke up at 270 on the dot. Im hoping that my 2 high days this week really get stuff moving again. Ill have sushi with the wife on one of them. What's weird is that i've been so concerned about not getting during this rebound that i havent eaten any junk at all. Like those 2 days post show and that was ittt. Nothing else. Ill wait until next checkin to see what the plan is. Just crazy that im able to eat this much food and my body just efficiently absorb it all.

Decline Hammer Press: top set, back off
INcline Hammer Press: triple drop set
DB incline press: 3x10
Fly machine: RP set
Reverse pec deck flies: 3x20
DB rear swings: 3x15
Side Laterals: 3x12
SS
Heavy side partials: 3x15
Band pullaparts: 2x AMRAP

Big and full after and hit some HIIT cardio post workout. We'll see where im at in a week or two.
Have a high day with Back tomorrow so definitely will put down a lot of cals then.

 

[luki7788]

Chest Shoulders done today.
Weight is just downnn, even with the upped cals from the coach. I basically am staying within 10lbs of stage weight. Woke up at 270 on the dot. Im hoping that my 2 high days this week really get stuff moving again. Ill have sushi with the wife on one of them. What's weird is that i've been so concerned about not getting during this rebound that i havent eaten any junk at all. Like those 2 days post show and that was ittt. Nothing else. Ill wait until next checkin to see what the plan is. Just crazy that im able to eat this much food and my body just efficiently absorb it all.

Decline Hammer Press: top set, back off
INcline Hammer Press: triple drop set
DB incline press: 3x10
Fly machine: RP set
Reverse pec deck flies: 3x20
DB rear swings: 3x15
Side Laterals: 3x12
SS
Heavy side partials: 3x15
Band pullaparts: 2x AMRAP

Big and full after and hit some HIIT cardio post workout. We'll see where im at in a week or two.
Have a high day with Back tomorrow so definitely will put down a lot of cals then.
View attachment 185615View attachment 185616

I see brother much more volume than you have done so far, i.e. only top and back off set in each exercise
I'm curious if you noticed any changes in the appearance of your muscles when doing higher volume?

 

[gains4000]

I see a lot of guys have issues with oats. For myself, I used to have problems with certain brands of oats , but using Publix quick oats I can eat 120g cooked with no issues or I can blend the oats up in a shake with whey and peanut butter and still digest them raw. I read that certain oat brands have Glyphosate which causes digestive inflammation.

 

[TheOtherOne55]

I see brother much more volume than you have done so far, i.e. only top and back off set in each exercise
I'm curious if you noticed any changes in the appearance of your muscles when doing higher volume?

Could be completely placebo affect but i do feel fuller during the day.
You and i both have been big top set back off set guys and I have slowly kept in some sets like that, but also have added more volume.
My joints are slowly getting beaten up and I know, in the long run, more volume will be how i progress rather than strictly hard and heavy progressive overload work. I will always work to get stronger, but it isnt my single focus. For instance, this was my Back workout today.

BACK
Triple SS set
Straight arm pulldowns: 4x10
Seated straight bar row: 4x10
DY low row: 4x10
CG Pulldown: 3x12
Chest Supported Machine row: top set, back off
DB row: 1 heavy top set
Dante row: Rest Pause set
Rack Pull: 1 heavy top set
Hyperextensions: 3x15+

Huge pump during the entire workout. Felt huge.

I see a lot of guys have issues with oats. For myself, I used to have problems with certain brands of oats , but using Publix quick oats I can eat 120g cooked with no issues or I can blend the oats up in a shake with whey and peanut butter and still digest them raw. I read that certain oat brands have Glyphosate which causes digestive inflammation.

Ive heard the same things. Ive actually heard that a lot of times the factories that these oat brands work through are slightly contaminated with out foods so oats are picking up extra gluten and other things from other foods along the way. I may have to try the super organic bougie route and see if they still bother me. For the record, ive only tried Quaker and they fuuck me up.

 

[gains4000]

Could be completely placebo affect but i do feel fuller during the day.
You and i both have been big top set back off set guys and I have slowly kept in some sets like that, but also have added more volume.
My joints are slowly getting beaten up and I know, in the long run, more volume will be how i progress rather than strictly hard and heavy progressive overload work. I will always work to get stronger, but it isnt my single focus. For instance, this was my Back workout today.

BACK
Triple SS set
Straight arm pulldowns: 4x10
Seated straight bar row: 4x10
DY low row: 4x10
CG Pulldown: 3x12
Chest Supported Machine row: top set, back off
DB row: 1 heavy top set
Dante row: Rest Pause set
Rack Pull: 1 heavy top set
Hyperextensions: 3x15+

Huge pump during the entire workout. Felt huge.


Ive heard the same things. Ive actually heard that a lot of times the factories that these oat brands work through are slightly contaminated with out foods so oats are picking up extra gluten and other things from other foods along the way. I may have to try the super organic bougie route and see if they still bother me. For the record, ive only tried Quaker and they fuuck me up.

Quaker fucks me up too!! That’s crazy! I think you should give Walmart quick oats a chance before trying the expensive oat brands.

 

[luki7788]

Could be completely placebo affect but i do feel fuller during the day.
You and i both have been big top set back off set guys and I have slowly kept in some sets like that, but also have added more volume.
My joints are slowly getting beaten up and I know, in the long run, more volume will be how i progress rather than strictly hard and heavy progressive overload work. I will always work to get stronger, but it isnt my single focus. For instance, this was my Back workout today.

BACK
Triple SS set
Straight arm pulldowns: 4x10
Seated straight bar row: 4x10
DY low row: 4x10
CG Pulldown: 3x12
Chest Supported Machine row: top set, back off
DB row: 1 heavy top set
Dante row: Rest Pause set
Rack Pull: 1 heavy top set
Hyperextensions: 3x15+

Huge pump during the entire workout. Felt huge.


Ive heard the same things. Ive actually heard that a lot of times the factories that these oat brands work through are slightly contaminated with out foods so oats are picking up extra gluten and other things from other foods along the way. I may have to try the super organic bougie route and see if they still bother me. For the record, ive only tried Quaker and they fuuck me up.

I think it's not a placebo because since I started using a lot more volume I'm definitely fuller and rounder - I'm much weaker but I don't care about it because I've already outgrown my ego and I don't have to lift much, just look big and strong.

 

[TheOtherOne55]

I think it's not a placebo because since I started using a lot more volume I'm definitely fuller and rounder - I'm much weaker but I don't care about it because I've already outgrown my ego and I don't have to lift much, just look big and strong.

Completely agree Luki. Ive checked my ego.
I compare the 24-year-old me, flat benching 445 for 6 in a commercial gym, but looking smaller and fatter as a PLer-esque physique. I'd rather LOOK like I can bench 500 than actually bench 500 now.

OFF/CARDIO DAY
275 this morning after a high day yesterday
My food is very clean right now too. Justin gives me a free meal every high day and rather in previous years i'd crush something insane (he kinda expects me to) my meals have been Cream of Rice with maybe some PB added and some chocolate chips and brown sugar. Its basically bodybuilding food with an extra kick. I look at this rebound off-season as super important to achieve a 'next-level physique.' I know that im never going to be a national level beautiful flowing top guy. But I want freaky thickness and muscle and people to stop and say, "wtf is that."

Today is an off-day. Just wrapped up 15 mins of HIIT on the stairmaster + a 20 min walk.

 

[juggy38]

Hey brother…of your leg and ham days, when you type 6x10 wide+ 10 narrow, and like 4x12 RDLs

Are you holding the weight the same? Like 6 plates per side leg press, for all sets across and like 275lb 4x12 RDL across? Are you picking a weight you know you won’t lose reps?

I’m like you, I’ve always done topset backoff or RP. 6PPs for max reps, next set rip off a plate and max rep again. Then move on. How are YOU loading sets across?