[jamie christian-johal]

I’m happy with this look and we keep pushing slowly.

A super tidy 315 will look silly on the way back down 🙂

[jamie christian-johal]

Current affairs 308

[jamie christian-johal]

I have a lot of clients absolutely
Loving it and making progress.
I guess it’s how inventive you can be and how up to the challenge you are.

[jamie christian-johal]

As I said previously tricep volume is not hugely up at all but focus and intensity is ????????

[jamie christian-johal]

Today was calves triceps form arms abs and I added two sets of back rows for top up ????????

Seated calf
4 ascending sets x 10 reps
1 quad drop
1 stretch

Tricep double rope extension
1 x 10
1 x15+

Cable ez skulls
1 x 10-15
1 x 15+

Single arm rope ext
1 set 6×6 muscle round

Hammer strength low row
2 sets 15-20

2 sets max length hold on above machine

Hanging leg raise superset with cable crunch x 2 sets

[jamie christian-johal]

I wouldn’t advise every other day
Depends what equipment you have access too
Look at my new split on my log. That could be beneficial
You could tag Delts onto pull also just 1 or 2 ex so your hitting them directly twice a week that’s as much as I’d advise

[jamie christian-johal]

I thought I’d keep documenting my sessions as I would normally just do you can see how I’m programming them volume wise inline with the new split.
Today was push chest and shoulders with the session being more shoulder focused.
High incline military BB press
120 x 10
100 x 17
Flat chest machine press
3 pps 12
2 pps 20
Cable bar front raise
2 sets x 15
Cable cuffed laying side lateral
1 set x 15
1 set x 7
Flat lying cable fly
2 x 15
10 sets
Nice session and felt really good
This level of volume will allow me to progress whilst training 5 days in a row I’m sure ????????

[jamie christian-johal]

So guys I said i’d update you all with my new split during this time and i’ll explain a few reasons why I think this will work really well.

MONDAY – PULL – BACK AND REAR DELT ONLY
TUESDAY – BICEPS/CALVES/FOREARMS/ABS
WEDNESDAY – PUSH – CHEST AND DELTS – 1ST EX WILL BE ALTERNATED TO PRIORITISE 1 OR THE OTHER
THURSDAY – TRICEPS/CALVES/FOREARMS/ABS
FRIDAY – LEGS – HAM DOM SESSIONS
WEEKENDS OFF

PROS –

I like the idea of a set week during this lockdown so I know where I am and what i’m doing each day of each week rather than being Monday pull one week and Monday legs the next for an example. Mentally that just sits well.

Calves have always been massively neglected as you can tell. For me the effort required to see such little return is just a massive turn off and part of me thinks they don’t win shows and I can take the flack for having shit calves all day long. BUT as a pro I need to be balanced and complete in all areas to be taken seriously so now I have 2 designated days where calves will be hammered without fail and NO EXCUSES.

Arms much like calves always get a half ass job at the end of a taxing session so this way see’s them receive much more focus and stimulus.

Tuesday and Thursday will be like active rest days with little demand on the CNS and a high ability to recover so I see this set up as a great way to improve and progress all round with every single muscle group hit.

My over riding thought process here is this – P/P/L offers a higher frequency or training everything BUT frequency means jack shit without intensity and application so I don’t care how many times you’re training your back in 1 year, its how hard you apply yourself to each session. I will get more benefit from 52 arm sessions than 75 half ass ones right?

CONS –

Potentially in my eyes only one and that being arms may be fatigued from pull and push days but second week in and nothing of that nature just yet. The split feels fantastic so far. Sessions overall are shorter and more intense.

Let me know your thoughts below please guys.

Hope everyone is safe and well.

[jamie christian-johal]

I think kamara has this one covered I’m just gonna leave it there lol

[jamie christian-johal]

Pull day for me today

Getting stronger with this extra food during rebound

Full update on new training split coming in the am ????????

[jamie christian-johal]

I get all my clients to send there check ins in full on Sunday and our agreement is set that all replies head back Monday, this way I can wake Monday and start from the bottom of my emails and work up.

I have the procedure set so clients know where they are at all times and as a client you shouldn’t be unclear on this fact. Have you asked your coach what there protocol is if they have one.

[jamie christian-johal]

Looking awesome bud, just think when this lockdown is finished and the shows start again, going to be buzzing

_________________________________________

Instagram – jaynobleuk

Ah Jay I cant wait buddy ????????

[jamie christian-johal]

Pictures of current body fat would help to be able to advise.

Nothing should be done short and sharp.

Slow and steady wins the race on both fronts.

Patience and consistency wins in bodybuilding every time buddy.

[jamie christian-johal]

305

[jamie christian-johal]

305 this am