jamie christian-johal
Forum Replies Created
-
Oats contain too much fibre and slow digesting in anything more than 100G food weight.
Cream of rice
Baby rice
White rice
Bagels
Jam
Honey
sorbet
Cereal -
The session doesn’t look crazy in terms of volume but let me tell you I was still in the gym 2 hours warming up for the first lift and undoubtedly taking more rest between sets just off loading weights and feeling recovered enough to give sets my all
I’d say rest times now are easy 3-5 mins with deadlifts 5 mins minimum between lifts.
Don’t be afraid to rest just a tad longer to ensure progress on each lift.
Needless to say log book SMASHED -
Tonight’s session
Under hand chest support row 1 work 1 BO
Block RDL 1 work 1 BO
Mag grip Pd 1 work 1 BO
Incline bench chest support row with top for larger ROM 15 reps plus 1 set
Shrugs smith 1 set RP
Biceps single arm cable curl muscle round 6×6
DEAD -
Dead lifts tonight from mid shin blocks, felt so nice!!
I’ve seen people lifting crazy weights on block pulls and racks but pulling from over the knee which imo is a lot of ego and less back recruitment.
It may charge the CNS up for a heavier weight when we revert back to lower shin lifting but again imo we can do this successful by progressing slowly and hitting target rep ranges then making sensible adjustments in weight.
I’ve been guilty of lifting with an ego in the past or making to greedy an increase to quick on lifts adopting the progressive overload format but this has caused more set backs in terms of injury and CNS overload than its worth.
As I always say – stay in your own lane – progress safely with form and you will grow ???????? -
Tbh when I first started doing RDL’s I hurt my left glute from over stretching and I rested for a few weeks then it was fine.
Just be mindful of range of motion and progress slowly, sounds like you’ve pulled a muscle or minor strain. -
I can’t run anymore haha
If your 20% bodyfat take advantage of the running initially 😉 joking aside you may want to drop some bodyfat before you push calories up into a surplus to effectively build muscle.
Cardio will help drop bodyfat in conjunction with the right diet whilst weights will stimulate blood flow and nutrients to the muscle leaving you feel tighter. -
Depends on individual, cycle history, dosages ran previous, how body handles gear. Definitely no set rule but main idea is to give body a rest from cycle whilst keeping test levels just above natural to prevent hormone crash.
-
Hey buddy definitely drop the chest they add no benefit towards your goals.
Training day diet change meal 1 to protein fats and add carbs across meals 2-4
That’s the safest way to manage your training day food in terms of blood sugar and minimizing fat gain imo
Gradually increase calories weekly based on results and feedback IF needed.
If goals are being met keep everything consistent and increase food when needed a little bit at a time.
A 50g carb increase in one week across 2 meals is an example of what to do if results stall.
Remember this is a long game, be patient, muscle takes time to grow. -
Nice rest day dog walk today round Elvaston Castle with the wife.
It’s a nice place local to us and the dog loves bombing around.
I got some usual odd stares but just another day ???? -
Most muscular – definitely the second!
Thanks bud
-
Hi Jamie,
I’ve got a question regarding your training split.
I saw you did some biceps sets on push then the next day you did pull . Do you think there is a chance to perform better on pull if you dont do biceps 1 day before? Or that becaus3 biceps is a small muscle it s already recovered for the indirect activation from the back day.
Thanks.This was a one off as I was training with Tim that day. His set up is different to mine.
I would do biceps on pull day typically. -
Hi mate, What’s your thoughts on hack squat feet placement. Being a taller guy? Some say principles the same low and narrow is the way – some say higher and wide but then isn’t that more glute and ham involvement ?
Being taller you need higher feet position naturally as you don’t want knees traveling over your toes.
If I have low feet I’d have far too much knee travel and a recipe for a lot of pain.
High feet position and deep reps will still recruit a tonne of quad! -
I personally like the 1st most muscular Jamie. BUT….i think you have such a great X frame that #2 would probably look better than 99% of others.
Question for you dude, not sure if you’ve answered on previous pages or not but are you doing an offseason cardio right now?
Jordan seems like a “only add cardio when realllly needed” type coach while James is a “cardio all the time.” I understand the idea of it increasing appetite and its overall health benefits. But I already have a nuts appetite. What strategies are you working with?Hey buddy I normally favour 1 as it’s easy for me to look long and stringy haha
Cardio wise yes I’m doing 20-30 minutes low intensity per day just to keep the cogs turning.
As you say it helps appetite and makes me feel much more awake for the day and all round more productive. -
Let me know what you think guys, this is the happiest I’ve been all off season.
I can’t tell you how dedicated I’ve been to improving my physique, working very closely with Jordan and Corinne each week and looking forward even more to hitting that stage next May ???????? -
This finishes off check in shots