jamie christian-johal
Forum Replies Created
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Leg session was
Glute thrust 1 x 4×5 cluster
Seated ham 2 sets
Leg ext 1 x 2 rest pause
Hack 1 set 12-15 range (2 sets would damage recovery too much at this point)
Lying ham single leg 2 sets
Adductor 1 set8 sets – funny right ??♂️
I’ll be totally honest I never thought I’d ever be doing 8 set workouts but as strength rises so do demands on our recovery and being smart with volume is absolutely VITAL to your progress year round ??
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Rest day yesterday followed by a very good leg session today ??
Was 301 this am as we make a big push for more condition now ??
Will check in with Jordan in the am and post pics ??
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I like to have my pre workout drink 30 mins before training and actually start taking my intra in when I start warming up at the start of the session.
Finish 15 mins before the finish.
Grams of EAA and carbs are related to your goal buddy. I take 50g carbs during a cut but that can be 100g in the off season. But again that’s relative to my size and muscle mass, workout intensity and weight lifted etc
30-40g is a decent ball park but it really is a very open question and answer that one -
This will get us there really nice bud, I have left muffins in still , no reason at all for them to come out
Meal 1
70g whey
100g oats
1 BananaMeal 2 and 3
280 chicken
80g riceMeal 4
80g oats
20g honey
Half banana
70g whey
1 muffin6iu slin Pre ( maybe needs to adjust to 4iu depending on feel)
Intra 60g sustain 50 MPs
Post 10iu slin
180g carbsFinal meal
100g 4 percent beef for both burgers
2 buns
150g chips 5%
1 muffinRest day
Meal 1
70g whey
110g oats
1 BananaMeal 2/3/4/5
60g pro
70g carbsFinal meal
Both burgers 100g 4 percent beef
2 buns
100g chips 5%
1 muffin -
Checked in this am
301.4 slight drop but we both feel it’s a good time to push on now for extra condition from the back before we feed up again
This might be the first time all prep we break 300 ?
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Cycle update – things are hotting up. Please DO NOT try and replicate this cycle, I am not advising anyone do this but want to be totally transparent with my prep.
Test 750 slow ester
EQ 750
Tren a 1000
Mast p 400 replaces npp
T3 25
T4 75
Trestelone 30mg daily
Adex 0.5 x 3 per week
Insulin 6 pre 10 post
Gh 3iu x 3 per day am post and pre bedYou look insane bro!
U using adex, do u like adex better than aromasin or ?[/quote]
Thanks buddyI’m using adex yes 0.5 x 3 days only
At this dose I prefer it and think it has minimal sides. People needing to run 1mg a day to Kurb sides need to look at the cycle overall and consider why there getting sides so harshly in the first instance.
Aromasin is the best all round but I find it very hard to source genuine aromasin ?? -
Cream of rice is a fine art buddy. I know @ajmorris has it down ??
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Yeh Clare nailed it. Be consistent – write out a diet, stick to it and monitor weight, pictures, performance and adjust accordingly.
Calculators are a rough guide but as experienced athletes, when we program someone’s diets we just know where things should be there or there abouts. It’s a do and learn scenario really -
This is an educational forum not a gear sales site buddy
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Pwo
Looking silly![/quote]
Thanks man -
Pwo
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Pwo
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A few pics from post workout today
Around 306 here
Still fat from the back mainly
Still a long way to go but in a good place 6 weeks out
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Well I bloody loved today
Trained over at @giantjohal place and it was ace.
So much kit that just “works”. I’ve got trashed shoulders, so having two pressing movements that saw me limited by strength rather than pain was really novel and disproportionately enjoyable
– Lateral raise variation
– OHP Machine
– Flat press machine
– Machine fly
– Lateral raise variation
– Tricep dip machine
– Standing calf
– Seated calf
Big gang of us with Jimmy and Josh (Viking) also in the mix
Definitely be going back ??Was an absolute pleasure to have you in the house buddy ????
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If legs are weak and food is high enough to facilitate recovery and progression legs twice is great buddy.
Try it, assess the above factors and take it from there ??