Nothing special
3 meals
Fruit as snack once a day
Breakfast
80 gr oats cooked in water, 1 chopped walnut, half banana, cinnamon
Lunch
Lean meat or legumes
Rice
Salad
Dinner
Lean meat or legumes
Rice or pasta
Salad
11th workout
seated db overhead press 12-10-10 - 6 + rest pause 3
meadows row 12-12-12-15 (last one is a back off set)
feet elevated depth push up 3 x 8-12 reps
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12th workout
barbell french press 3x15
dumbbell curl 21s 3 sets
*at this stage, the pump in my upper arms was great.
dumbbell leg curl on the floor 2x20
*i didnt let the db touch the floor once. constant tension made the exercise much more effective.
goblet squat 1x20
*after progressively heavier 3 warm up sets of 10, i did just one working set. i generally start program B with legs but that day i wanted to try something different.
yesterday (14.08.2022) i hit a new low bodyweight.
i weighed 71.4 kg. this morning i was 71.7 kg
my target is 70 kg.
all i want is to upload a new Flex Friday post on my instagram.
I am sick of uploading throwbacks. Everybody’s motivation is different i guess 
Also i will be 40 next summer.
I want to look good on my 40th birthday and my preparation starts today.
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At first I saw that your training was different. Right now, you’ve obviously split into torso and limbs, doing 1 exercise for each muscle group.
yes sir.
i did doggcrapp in 2020 for a few months.
it was too hard for me but i really loved the split.
it was chest, delts, triceps back one day.
biceps, forearms, calves, hams, quads other day.
when i started my cut, i was planning to use this split again but nowadays, if i dont fill my triceps with blood before doing curls, my biceps tendon hurts.
now its torso and limbs just like you said.
i train 3 days a week so one week i train ABA, next week i train BAB. one exercise per body part per session.
volume is low but with higher frequency, it makes me feel great.
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Sure, I’m also thinking of switching to this option soon, as I’m currently doing full body 3-4 times a week. Or A-Push and B-Pull, to which I will also add the Legs. With less exercise. When I train the Full Body I like it, but somehow I can’t concentrate well on the muscle group I do after the middle of the training, and also the volume of each exercise should be lower. I like bodybuilding splits the most, where in one day you train a large and a small muscle group /for example, chest with triceps; back with biceps; shoulder; legs/, but in this variant the weekly frequency is low. Otherwise, I really feel that I have worked the relevant muscles.
i really recommend you to try this.
a while ago, i saw a dorian yates clip where he talks about doing this split in the beginning of his career as well.
last year i did
bis and tris
chest and back
delts and legs
i cant say it was bad but i felt like it took forever to hit the same muscle again.
it might be an age thing but i really like higher frequency now.
by the way i did full body about 8 months in 2017.
even today, thinking about doing a leg exercise on every session gives me anxiety 
its just not for me personally
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Well I’m 49 years old and all of a sudden I started to feel like I don’t have the energy I had just 2-3 years ago. I don’t have the same energy to work out on consecutive days either. I can and often do, but the feel is different and the results suffer. Because of this I either have to train the Full Body at a lower volume 3 times a week or 2 times if it is at a higher volume. Or a muscle group once a week /at most every 5 days/, avoiding overlapping on close days. All in all, Dorian did 4 total Body programs for a few months at the start, then moved on to torso-limbs, then Chest and Arms/Legs/Back and Shoulders. His last program is Shoulders, Traps and Triceps /Back/ Chest and Biceps/ Legs. But I assume you are well acquainted with his training systems.
i lost the energy to train 2 days in a row about 5 years ago when i was 34.
i noticed that i cant recover properly, get bored and get injured easily.
about dorian yates, yes i watched blood and guts video maybe 200 times
i had a nagging left shoulder and right biceps injury for a year. they are almost fully healed right now.
when i feel %100, i will give doggcrapp one more run but for 2 months maximum.
those double rest pause sets and extreme streches are brutal (but very effective)
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13th workout
seated one arm db overhead press 10-10-10-6-6
one arm deadstop db row 3x12
alternating incline db press 3x10 ( for each arm. 5 right 5 left 5 right 5 left. i learned this from hany rambod)
everything was unilateral today.
not a great workout but good one overall.
i could have definitely gone heavier on incline presses though.
i hit a front double biceps pose after my workout is over.
i can see the first row of my abs finally.
i think i have about 1,5-2 months to reach my desired look.
after that it will be body fat maintenance and body composition improvement all the way until my 40th birthday which is 29.07.2023
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Thanks man, hope you are fine as well.
And these before-after photos show the 36 day difference.
Biggest improvement is in my back i believe.
I started my cut at 73 kg.
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14th workout
close stance, heels elevated dumbbell squat 4x12
dumbbell skullcrusher 20-12-12 + dropset 12
cross body hammer curl 20-15-12 + dropset 12
single leg glute bridge (db on stomach) 3x12
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15th workout
seated db overhead press 10-10-10 + dropset 15
one arm db row on incline bench 3x10
slight decline db bench press 3x8
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16th workout
ez bar french press 20-20-15-12
cross body hammer curl 20-20-15-15
landmine sumo squat 5x15
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17th workout
seated one arm db overhead press 12-12-10 + rest pause 5
one arm db row on incline bench 3x15
floor db press 3x12
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18th workout
Db leg curl 4x20
Db sumo squat 4x12
Goblet squat 3x12
Banded good morning 1x20
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