23d • General discussion
New Year what to do??
I’ve been training 3x per week on an Upper Lower Upper split for over a year.
This is what’s allowed me to stay strong, lean, and recover while selling full time.
No guessing.
No constant changes.
Below is the exact training and nutrition framework I’m running right now.
Training Split:
Day 1 Upper (Chest focused)
Day 2 Lower
Day 3 Upper (Shoulder focused)
Each session is about 45-60 minutes.
Reverse Pyramid Rules
- First set is the heaviest(First 3-4 warm up sets)
- Drop weight 10 to 15 percent each set
- Reps increase as weight drops
- When I hit the top of the rep range on set one I add weight the following week
Upper Day Template
- Main Press Incline Press or DB
- Pull Weight pull ups or weighted Chin ups
- Secondary Press
- Arms
abs at the end. knee raises or AB roll out.
Upper Day Template
- Main Press Incline DB Press or Flat Barbell Set 1: 4 to 6 Set 2: 6 to 8
- Pull Weighted Pull Ups or Chin UP's Set 1:4 to 6 Set 2: 6 to 8 Set 3: 8 to 10
- Secondary Press Overhead Press or Dips. 2 sets 6 to 10 reps
- ArmsBiceps 2 sets: 8 to 12
- Triceps 2 sets: 8 to 12
Optional abs at the end.Knee raises or AB roll out.
Lower Day Template
- Main Lift Bulgarian Lunges or Reverse Barbell Lunges Set 1: 4 to 6 Set 2: 6 to 8 Set 3: 8 to 10
- Secondary RDL or Hamstring Curls 3 sets: 8 to 12 reps
- Leg Extension or Kness over Toes Lunges 3 sets: 8 to 12 reps
- Calves2 to 3 sets 10 to 15 reps
Nutrition Framework (current)
I’m eating around 200g of protein per day.
Not fancy.
Just repeatable.
Morning:
Wake up 5am
Water with salt
EAAs on the way to the gym
Train
Post Gym:
2 scoops protein with whole milk
Creatine
Breakfast:
3 eggs
Slice of toast with honey and butter
Lunch:
Chicken or steak
Rice or pasta
Dinner:
Chicken or steak
Rice or pasta
If eating out
Chipotle
Cafe Rio
Or any build your own bowl
Always double meat
Dessert:
Cookies and milk or a bowl of cereal
Popcorn most nights
I switch things up but the structure stays the same.
This is my framework.
Calories and protein need to be adjusted based on your height, weight, and goals.
But the principle stays the same.
Simple meals.
Enough protein.
Consistent training.
Boring done well beats perfect done once.
I’ll keep documenting this inside the group.
If you’re running something similar comment Locked In.
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New Year what to do??
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