[johng]

Definitely follow a good warm up protocol. It’s a big compound movement involving multiple joints, tendons and a ligaments. Make sure you’re nice and warm and the shoulders and chest have blood flowing.

Check your form, video yourself and go back and watch. Shoulders off the bench? Bar position?

The dynamic stretching Stuart mentions between sets will also benefit.

All stuff I need to look in to more for when I start doing upper workouts again following surgery so will be interesting to hear your feedback also!

[johng]

Build the muscle then fine tune it. No point tuning a car if you’re running a stock engine 😉

[johng]

You gotta go watch JPs videos mate, seriously. He goes in to so much detail and you’re wasting your money on the sub if you’re not watching them! Huge amount of interesting information delivered in a very simple and effective manner. He talks about beginner to advanced cycles, every compound you can ever think of and some you can’t and PCT protocols too

[johng]

If it works and it’s sustainable then keep doing it 🙂

[johng]

Following as thinking along same lines.
No orals though, looking through previous threads and JPs videos they are entirely not needed for beginner cycle and likely not until 3rd or 4th onwards.

[johng]

Ooh now there’s an idea! Green beans with sweetener. Definitely gonna give that a go!
Any particular sweetener you use mate? Some are so full of crap!

[johng]

Hey man,

Literally copied and pasted from JPs Log, Kaustuv commented and JP approved:

Hey JP
I recall reading in one of your posts that you mentioned if you’re trying to put as much tissue on to a client as quickly as possible you’ll limit their exercise rotations to about 2, IE in a PPL format there would a Push workout A and Push B, a Pull A, and a Pull B, e tc.
If that’s indeed the path / approach would the routine listed below meet the requirement or would you add / subtract some things. Would love your two cents on this.
Push
A. Flat Smith B. Shallow Incline Smith
A. High Incline DB Press B. High Incline Barbell or Smith Press
A. Close Grip Bench / Dips B. Press downs on a lat tower
A. Cable Lateral Raises B. EZ. Upright Rows

Pull.
A.Smith Deadlifts B. Floor Deadlifts
A. Barbell Rows B. Smith Rows
A. Weighted Chins B. V Bar Pulldowns
A. Barbell Shrugs B. Smith Shrugs
A. Machine Curls B. Spider Curls

Legs
A. Leg Press B. Hack Squats
A. V Squat B. Leg Press Variation
A. Leg Extension. B. Leg Extension
A. Leg Curls B. Leg Curl Variation
A. Standing Calf Raises B. Seated Calf Raises

All sets to failure.
Ideally 2 top sets, 1st set in the 4 to 6 range, second set ~85% of first top set 8 to 15 rep range

[johng]

What the fuck… how do you eat 2-3kg of green beans?! That’s mad haha
Impressed though lol I love my veg but think I’d struggle a lot with that. Does that not cause there to be a bit of a… erm odour? around the house or do you just blame it on Spartacus? lol

[johng]

Glad your results came back alright! That must have been a relief. Will you be contacting Medichecks at all or is it just not worth the hassle? Surprised they can fuck up that badly!

By the way, should never put creams on a fresh burn! Tepid running water is all for up to about 30 mins. Even burns gels aren’t used that much any more. Ice is also a massive no which most people don’t realise. It can cause vasoconstriction which could make it worse.
Covering it with something like cling film is very beneficial too as it can help prevent infection and reduce pain.

Once it starts to heal a bit a few days in then yeah sure a light amount of cream to aid skin healing is all good.

Sorry if I’m teaching you to suck eggs there! I’m no Doctor but spent a few years nursing in acute medical care and dealt with a number of burns patients 🙂

[johng]

Hey Mort,

Belt squat? That the one you clip on to your waist? Seen those in a couple of videos but never actually found one in a gym.

Standard gym fare really: extensions, curls (seated but can use extension for standing), 45deg leg press (favourite!) seated leg press (not a fan but will use), hack squat, flat lying leg press thingy (never actually used yet! no idea why!). So a few options with leg presses which can offer a decent variety depending on foot placement.

There’s also a decent GHR there, smithy, cage and rack with various bars – including safety squat bar which I MIGHT be able to use as I can support it easier one handed, might have to go for volume rather than loading on that though.

Wish I had ab/adductor machines but gotta make do with what you’ve got right?! It’s certainly not terrible but could be improved.

[johng]

True enough. Food is key! I’m kinda fat at the moment though so gotta sort that ???? it’s hard natural… well at least that’s what I’m telling myself! ????
Cheers will check them out next time, went with megs as everyone seems to rave about them. I want to get a pressure washer and snow foam it too but even more money lol
Nah yours is decent! I’ve only got a A3 S-Line (business wanker) but it’s the newest car I’ve ever owned and want to keep it looking sharp!

[johng]

Ah makes sense.
Can’t believe I asked you about eggs… What a bore! Sorry mate haha
Oh on another note that I know you’ll appreciate, just ordered a load of products for the meguiars 3 step detailing process. ???? my car isn’t as nice as yours but it still deserves some love! ????

[johng]

Yes, fairly decent cushioning on our hack squat, although it’s not plate loaded, pin loaded 🙁 it does the job though!

Oh, also I don’t have access to ab/adductor equipment which is frustrating! But throw those bulgarians and other varieties you like in 🙂

[johng]

Oh but in answer, loading is king. Always will be.

[johng]

If your legs and glutes aren’t fucked after 2 working sets, they’re not working sets 😉