Pure gold. Thanks @Christian_Thibaudeau
holy cow!! THANK YOU SO MUCH!!!
EXCELLENT! thank you very much,did you find some model more effective or is it up to personal preferences?
Sorry for not posting in a few days. I was super sick, threw up all day for 2 days in a row. Still not 100%. Hopefully it gets better soon.
Brutal. Get well soon!
Hoping you feel better soon! 
On the bright side, it’s great to get ripped
My goal is always to be 1 flu away from being show ready 
If you compress all the pain and misery from the last 6 weeks of a photoshoot prep, I think I’d take the vomiting and nausea for 2 days over it.
As your kids get into kindergarten, you’ll see they should adjust the school year. Right now they start in fall, and bring us their germs, so we get jacked and lean just in time to put on sweatshirts. It’s unfair. They need to start right before spring break!
Ive only gotten show ready 3 times in my life and i agree 100%
No I’m not dead and yes I’m still training.
Been continuing on with my volume-based approach which has evolved a bit to:
Day 1 - Push 1 (Quads, pecs, delts, triceps): On this day, more focus is placed on pectorals and less on deltoids
Day 2 - Pull 1 (Hams, rear delts, upper back, lats, biceps): On this day, more focus is placed on upper back than lats
Day 3 - Push 2 (Quads, pecs, delts, triceps): With more emphasis on delts and less on pectorals
Day 4 - Pull 2 (Glutes, rear delts, upper back, lats, biceps): With more emphasis on lats than upper back
Day 5 - Gap: This includes work either for muscles that I felt were not trained properly, stuff I might have skipped due to time limitation or fatigue or muscles I want to emphasize more
Here are my number of exercises per muscle group.
Pectorals: 1 on non-emphasis days, 2-3 on emphasis days
Deltoids: 1 on non-emphasis days, 3 on emphasis days
Triceps: 2 or 3. Typically depending on how many pressing exercises I have that day. If I have more pressing movements for pecs/delts, I do 2 triceps exercises, if I don’t have many pressing movements I go to 3 triceps movements
Quads: 1 or 2. I’ll admit that I’m not doing much quads work versus other muscles. For several reasons: (1) I’m quads dominant and I could grow then as much as I want with only squats (2) my adductors are still not A1 so I’m limiting my volume (3) I don’t want my quads to get much bigger than they are now
Rear delts: 3. This may seem like a lot for such a small muscle. And it is. But it is probably my biggest weakness so I need the volume. I also need to rely on “small” targeted movements that cause very little systemic fatigue so I can tolerate the volume.
Lats: 1 on non-emphasis days and 2 on emphasis days
Upper back: 1 on non-emphasis days and 2 on emphasis days
Traps: 1 (traps ARE very important to me. But at the moment, rear-delts have the priority here)
Biceps/arm flexors: 2 or 3 (typically 2 when lats are emphasized and 3 with upper back is emphasized as vertical pulling hit the biceps more than horizontal pulling)
Glutes: 1
Hamstrings 1 or 2 (going by feel)
Most of the time I do 3-4 sets per exercise.
At the moment, I’m doing lots of volume so I’m using a lot of machines.
Although I’m more of a big-basics kinda guy. In this phase, I’m actually using mostly machines and pulleys. The reason is that these are a lot less demanding systemically and allow me to accumulate more volume, which is my goal at the moment.
I’ve also grown to believe that strictly for hypertrophy purposes, machines might be superior to free-weights in many regards. Mostly because they allow to have a less “divided” neural drive, allowing to a stronger signal to the muscle you want to target and thus an easier fast-twitch fibers recruitment.
At the moment my favorite exercises are:
Pectorais: Hammer strength decline chest press, hammer strength incline chest press, pec deck
Deltoids: Lateral raises machine (I use full or partial reps depending on my goal), DB lateral raises in scapular plane, EZ bar front raise
Triceps: EZ bar cable triceps pressdown, Atlantis triceps extension machine (I do it with a position different than the one you typically use on the machine to make pretty much like a skullcrusher), Atlantis overhead triceps extension machine
Quads: Bells of Steel hip belt squat machine, Leg extension
Rear delts: Reverse pec dec, archer row (I’ll make a video in the future), dual pulley rear delts
Lats: Hammer strength lat pulldown (single arm), Atlantis lat pulldown machine, straight-arms pulldown
Upper back: Bent over row in Smith machine, Atlantis seated row machine
Traps: Trap bar shrugs
Biceps/arm flexors: EZ bar curl, preacher curl machine, rope hammer curl
Glutes: Hip thrust machine
Hamstrings: Lying leg curls, seated leg curls
Note: I now do most of my training in a gym, which I’m now the co-owner of.
Congrats!
Never seen the iso chain. Cool it can register resistance. As for daycare, when my kids were in a 3 hour preschool I had to be focused to train and run errands.
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