jamie christian-johal
Forum Replies Created
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I’ll give you the low down of yesterday’s sickening shoulder push session.
Touching a little chest but very much shoulder and chest sessions separated in this new split
Chest and biceps go down Thursday.
Shoulders triceps Monday ??
Here it is….
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I’m soo excited to see this progress man! I would love to see a session on video ???
Good luck this offseason! #showthemLegs will be live this week man ?
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Hey Jamie, did you ever worked together with Alex KIKEL?
Yes buddy for a short time?
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These two days rest at the weekend are very much needed at the minute.
As the program – when tackling a program rest and recovery should not be overlooked
I’m off the back of comp prep and getting strong quick so sessions are progressing a lot from week to week
The split as it stands is
Monday shoulders triceps
Tuesday back hams
Wednesday off
Thursday chest biceps
Friday legs assault
Weekend off
This routine just seems the perfect balance of output vs recovery and progress right now
Feeling smashed at the weekends but ensuring recovery is optimised by hitting meal times, resting and doing some mild activity for digestion ??
Hope everyone’s having a great weekend
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Yeh defo tidy up man, use this diet as your starting point and simply track progress week to week and tweak based on outcomes at the end of each one
Don’t over complicate it man it’s real simple
Stick to your plan
Gather evidence
Take actionThanks man yeah my idea was start at these cals and keep it there till literally i lose no weight when i do my weekly check in then if i dont first move will be to add a bit of cardio rather than dropping more cals then once it stalls again just remove 50g of carbs so 200 calories and then stick with that till yet again i stop dropping weight. Just moving down in small increments.
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Sounds perfect man -
Leg workout looks nuts ?
When it’s chest day, that’s only chest or you’ve Shoulders top up with ?
You don’t train arms for this 6 week period ?
Thanks Jamie !Chest and delts are now pretty much split, there is a slight cross over / top up but very apparent we are targeting one over the other and arms are hit with chest and Delts ??
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Hey Jamie! Program looks amazing!?
On Hack and these clusters, you picked load for how many reps of it was a staight one?8 reps and that’s taking into consideration the assault on the leg press prior
If hack preceded leg press the weight would change Ofcourse but aiming to turn an 8 into a 12 ??
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Last week I really felt my way through the program which felt great and I did push myself but just after one week this second week has seen number sore and strength is back at a crazy point already. I know this off season is going to see new territory for bodyweight and strength. Very exciting times!!
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LYING HAM
1 x 6-10 2 second hold in the squeeze
1 x 12-15 rest pause x 1 with 2 forced and partials
ADDUCTOR
Rest pause x 3 so looked like 20/8/6/4
LEG PRESS
2 green bands 8-12 x 2 sets
3rd set add a band and add 40kg ? 1×6-10 take off bands go again, take 120kg off and go again ?
HACK SQUAT
1 x 4/4/4 cluster
LEG EXT
1 x 10-15 with more bands and lighter stack 2 second squeeze at top
1 x 10-15 less band more stack weight 1 second squeeze
1 x 15-20 no band more stack normal reps
GLUTE HAM HYPER
1 cluster with weight 4/4/4/bodyweight max out
DISGUSTING
THANKS @jordan-peters ? -
So I’ve been saying ill put some training logs up
Yesterday we filmed for the site and it was THE most disgusting leg session ever. Will make for a very good video for you guys I’m sure ?Here was the workout
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So to kick off rebound I have been taking the following cycle
This will be for 6 weeks and then we will shift our focus to health and ensuring in markers are in place for next years assault
1g Sus
500mg Deca
50mg dbol pre
10iu slin pre/post
10iu gh
With this has come a lot of water which was to be expected but the potential to grow some quick fire tissue weighs out the negatives here.
I’ve levelled off at 316 am weight which is about 20lb up from show day 2 weeks ago.
Things feel really good and I’m getting strong QUICKWhat ai do u use and dose to that[/quote]
Running 2mg arimidex at presentTypically just 1mg tab every 5 days
I like arimidex because I can easily vouch for its quality more so over aromasin and I’ll use far less than any other ai so on a basis of actual mg used its lower
They all come with there draw back so using less should always be the aim
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Is the water retention causing any issue with training in terms of lower back pump?
It really buddy thankfully. Since show day ive had one lower back pump. Only exercise I’m having a really hard time with is seated calf due to cramps and I think that’s water related but woke today and water is the best it’s been and can see my ankles and veins on my feet again. Glorious day haha
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So to kick off rebound I have been taking the following cycle
This will be for 6 weeks and then we will shift our focus to health and ensuring in markers are in place for next years assault
1g Sus
500mg Deca
50mg dbol pre
10iu slin pre/post
10iu gh
With this has come a lot of water which was to be expected but the potential to grow some quick fire tissue weighs out the negatives here.
I’ve levelled off at 316 am weight which is about 20lb up from show day 2 weeks ago.
Things feel really good and I’m getting strong QUICK -
cool! u came out with a bang , and now people knw who The GIANT is !
Yesssss haha thanks man
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Yeh defo tidy up man, use this diet as your starting point and simply track progress week to week and tweak based on outcomes at the end of each one
Don’t over complicate it man it’s real simple
Stick to your plan
Gather evidence
Take action