Here is exactly what I do:
Mix 1 serving (2 scoops) of MAG-10 and 1 serving of WORKOUT FUEL (1 big scoop) in around 1 liter of water. Drink half of it 15 min before my workout and the other half during the session (sipping)
I’ll also have 1 or 2 servings of MAG-10 during the day
January 24th,
Today was legs and it’s not pleasant.
I’ll admit that my leg volume is lower than for the rest of my body. For two main reasons:
Right now, I’m training to be photoshoot ready. When I do that, I always decrease, or even drop, lower body work as I always have shorts on and it allows me to train the upper body harder and recover.
I just spent 8 months training legs a lot more than upper body. So even if I lose some leg mass, my lower body will not look out of balance.
I did…
A. Pendulum squat ramping to a top set of 6 reps close to failure
B. Leg extension 2 sets of Tempo Contrast, 2 sets of Flutter reps (ouch!)
C. Seated leg curl 2 sets of Tempo Contrast, 2 sets of Flutter reps
D. Abduction machine 2 sets of Tempo Contrast, 2 sets of Flutter reps
January 25th
Today was an easy day (arms) because I did a lot of video shooting then did my arm workout.
I did a form of layers for biceps:
A. Machine preacher curl ramp to a 5RM
B. Machine preacher curl 2 sets of Tempo Contrast reps
C. Machine preacher curl 2 sets of modified Flutter Reps (15 bottom 1/3rd, 15 mid 1/3rd, 15 top 1/3rd, 15 mid 1/3rd, 15 low 1/3rd, iso hold at mid range as long as tolerable)
D. Rope hammer curl 1 sets of Myo Reps
E. Machine triceps extension ramp to 5RM
F. Machine triceps extension 1 & 1/2 reps (partial in lengthened position) 3 sets of 8 reps
G. Rope triceps pressdown 1 x Myo Reps, 1 x max pump set (5 sec hold, squeezing hard, at peak contraction, 5 reps, 4 sec hold, 4 reps, 3 sec hold, 3 reps, 2 sec hold, 2 reps, 1 sec hold, 1 rep)
Jayden’s training from today…
One more quick question. I have purchased and used a number of your programs in the past and many of them require use of a hack squat machine. I’ve used a hack squat machine in years past but they have seemingly disappeared from gyms in my area. In your opinion, what are the best one or two substitutes for the hack squat?
That’s weird, it’s a staple in most gyms.
If you have longer legs/short torso, the leg press would work pretty much as good if you use a narrower stance.
You can also use a landmine hack squat:
Amazing thread, lots of gold here…
I hit my best Clean and Jerk 20 minutes after we trashed our shoulders with a pump-focused workout!
Hey chris, how’s the new training protocol going?
Good to see you posting again mate. Hope you are well.
An amazing thread, much appreciated.
When you do the preacher curl Tuor protocol, is this at 80% of 1RM, more or less?
I recently purchased and read your books on Concentrated Loading and Boss. I note you made a lot of the material available here for free. I have done a lot of teaching myself, and appreciate your need to educate others, which is not always easy to do. It was generous of you to list some of the material here.
Not that it is very important, but I am trying to do a little more cardio for fat loss. What seems to work for me is doing a minute (or three) of hard work, resting briefly, then repeating this. I think you might characterize this as “Group 3” work which may increase 2a and decrease 2x fibres. I was wondering if, say, you did a lot of volume, say fifty such spurts, whether this would, in your view, cause you to reclassify this as “Group 4”, or whether volume does not play a role.
Many thanks for what you do.
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