[johng]

Your trip looked great 🙂 I love Weymouth, only been there once with an ex but that trip was awesome. Shame the place is now tarnished with her memory! haha 😉 Love just outside of Weymouth going to Monkey World and the Tank Museum. Easy to get to from there, if you haven’t been I recommend them next time you’re that way!

Ooh another hairy baby for you to look after? lol

Caps… man I am yet to find a hat that suits my head… they never fit or I just look a tool! Let us know when you get more T-Shirts or Hoodies in! I only have the 1 T-Shirt and definitely require more 🙂

[johng]

Just caught up Corinne.
Ha that’s actually pretty cool! love that you clearly thought Jordan was a bit of a tool at first lmao shows you can never judge a book by the cover! I was surprised the first video I saw and I heard him speak! ????
Diet plan for a birthday gift hahaha lucky you took it the right way and had already been inspired or that could have gone so wrong ????
Thanks for sharing! ????

[johng]

Can’t believe how different you’re looking now mate! Been watching your insta stories etc and I was like, damn his face is getting chiseled! Lol then saw a progress shot.
Met you back at the Cedric event at Kings then at BP and you were huge but fluffy and round and now it’s getting sharper and sharper! Awesome to see the transition.

[johng]

Whichever one you enjoy and can stick to consistently for a good period of time. ie. 6 months min.

If you want the quickest and most efficient way to build muscle, check out JPs videos on splits. Full body progressing to Upper/Lower to Push/Pull/Legs. These can be rotated indefinitely and each split can be utilised and progressed for 12 months each easily.

Unless you already have good amounts of muscle, I wouldn’t bother with “bro splits” as it were unless you find that you somehow really grow and respond from that kind of split OR it’s what you really enjoy and will stick to as I said at the start 🙂

[johng]

Not got any oats on my plan atm but I used to just do overnight oats.
Oats, almond milk, fridge. In the morning throw in a scoop of whey and eat. Perfect.
On cold days, microwave. Oats, Almond milk, microwave 2 mins, add whey. Simple.

[johng]

Saw your post on instagram of a photo of you from 6 years ago. Damn! Quite the transformation 🙂 Hell of a lot of hard work and consistency gone in to that!

What motivated you to get started on your journey and to get where you are now?

Also, I added cinnamon to my eggs this morning after seeing you suggest it further up your log, an interesting addition, I love cinnamon but I’m undecided on this lol

[johng]

I don’t know who’s sadder or more boring… you or I.

You for listing it all out (Thanks by the way!) or me for reading it all… and actually enjoying it hahah

What’s the greens you use? Grass choc flavour?! – I’ve tried Scitec’s greens which taste just awful, I gave up after 3 attempts. I now use OxiMega Greens – Spearmint flavour. This is tolerable.

So what happens after 12:30 ?!

[johng]

4 cans of that a day, no wonder you’re struggling lol

Switch to tea (less than 30mg), green tea is great (around 30mg ish).

Coffee obviously higher, around 90mg.

What size cans are you drinking?
Diet coke has around 40mg – less than the monster/red bull. Worth switch to this instead? Or caffeine free soft drinks?

[johng]

I put my forearms on a bar in front of me, can be any ledge, bar, back of a piece of equipment, hands close together, then with a straight back stretch backwards and bring head down between my elbows, keeping hands in place.
Try and tuck you knees under you and keep lower back straight, don’t let yourself round. You’ll definitely feel a good stretch! Hold for about 30-60s, repeat 4 or 5 times.

[johng]

Embrace it 😉
Epsom salt baths – I try and do this after every leg day. I notice a difference. 🙂

[johng]

Think I missed the KM sponsor announcement! Lol you left A-List now then or doing both?
KM have some awesome sups, just a little costly and sometimes a ballache with import duties! (if UK suppliers out of stock). been stung a couple of times so ended up switching to RC1.
I still use their Hydracharge every day though. Love that stuff and makes it much easier getting water in each day (daft as that sounds) plus it’s great for intra if you’ve got unflavoured EAAs and carbs 🙂

[johng]

Not gonna lie… huge crush on your missus ???? oh and your puppy is amazing too haha

[johng]

This was my pull session last night:

RACK PULL WIDE GRIP LATS FLARED PROGRESSIVE OVERLOAD 2 X 20. 1 X 8-12. 1 X 6-8
BB BENT OVER ROW OVERHAND GRIP PROGRESSIVE OVERLOAD 2 X 8-10
1 X 12-15
1 X TDS
SEATED LOW PULLEY ROW CLOSE GRIP ATTACHMENT RP 1
MUSCLE ROUND 6 X 4
REVERSE GRIP BAR PULLDOWN FAILURE 1 X 10-12
RP 5X5
TDS 1
ROPE FACE PULL 3 X 12-15
DB SHRUGS 2 X 20
PREACHER CURLS MUSCLE ROUND 6X6
HAMMER DB CURL ALTERNATE MUSCLE ROUND 6X6

The pump was real 🙂

[johng]

Agree with Max, I’d put biceps at the end and drop to 2 exercises. You’ll recruit biceps in a lot of your back movements anyway.

Perhaps put in some rack pulls at the start and I’m also a fan of pullovers if you can get the muscle connection in your lats 🙂

[johng]

Gets me through my workouts. 🙂 HBCD + EAAs.
Definitely notice a difference with and without.