[Hym]

Great therapy session Thursday Last week, which found the root of my issue.
Pain stemming from my left bicep, more of an overuse injury. Too many curls in a flexed position.Too many preacher curls, machine high curls. So these are out for the time being until all the pain goes. Step back curls and incline db curls are in which place me more in extension. These cause me zero pain so I will look to progress these.

Chest/Arms the day after was sore but still managed to hit some great numbers

Flat DB Press – 60×8,7 53×9,9
Incline HS Press – 65×7 60×9,8,8
Incline BB Bench – 90×9,8,7 80×8
Pec Dec – 60×10 45×18,15
Low cable curl – 10×12,11,10
Tricep x body – 4×17,12 3×15,14
Dip Machine – 50×15 40×15,15,15

Incline HS press down a touch this week, but I hit a big gain on the DB press beforehand. 60kg DB for 8 is close to my best pressing. This is still very early into my offseason so I am really looking forward to seeing how it will progress throughout. If I can get the 67s up for 8-10 by the end of the year I will be a very happy man.

IG - @gymwithhym

[Hym]

Rest day today and much needed after yesturdays session lol

Today I will go get some soft tissue work done from my trusty therapist to see what’s up with my shoulder area.

Current food is at:

M1 – 200g egg whites, 2 whole eggs, veg

M2 – 150g chicken, 200g rice, veg

M3- 150g lean beef, 200g rice, veg

M4 – 150g salmon, 200g rice, veg

M5 – 150g turkey, 3 bagels

Keeping food the same on rest and training days.

Only difference would be on training days I will take EAA with Creatine Intra workout. Depending on when I train I may have 2 meals pre or 1, this just depends on clients I have on that given day.

I will also juggle meals around. Post workout meal will always be chicken meal.

Keeping it simple.

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IG – @gymwithhym

IG - @gymwithhym

[Hym]

Thank you bud
One thing I have always had was just training hard.
Not taking every set to failure, more of a RIR set up.
But tbh it’s very close to failure. I’ll generally take it to near failure around half a rep to 1 rep in the tank for earlier sets and only take my last set to failure.
I find failure a very “general term”. Lots say they train to failure, but what I always find is if I had a spotter or someone shouting at me, I probably could squeeze out another 2-5 reps. Sometimes in the set I find it hard and think “shit I don’t have any more in me” but if I rewatch the set it doesn’t look too hard.
Mixed feelings, so just finding my way and what has been working for me. Still learning and always tweaking my program to see my recovery capabilities and how far I can push volume/sets to failure.
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IG – @gymwithhym

yessir 100% agree ppl say they train 2 sets to fail but have like 2/3 rir lol. thank u for login here again. any prep/comp planed for you?[/quote]
Nothing planned atm other than the possible end of 2021.
I was dabbling the idea of coming back to do a powerlifting comp this year as I haven’t competed since 2015. But I’m not really squatting/ deadlifting atm as I just don’t have the time.

If I squat and deadlift workouts usually end up being 2-2.5hrs long and I just don’t have the time anymore due to work. Muscleworks also has some great leg/ back kit so I have a lot of choice.

IG - @gymwithhym

[Hym]

AM weight at 87.75kg

weight is starting to come off a bit since the holidays.

In a much much better position now just over 11 weeks post contest. After the back of comp I really struggled with food focus etc, I finally feel much more in control of appetite. After I eat I now have a sense of fullness lol

Legs today – only having 1 leg workout every 7 days so I really try to trash it

BB RDL – 165×10,9,8,8

Watson Pendulum – 95×10,10,9,8 (heaviest pendulum I have used and shittest)

Paused Cybex Hack – 90/s x10,10,9,8

Strive Leg Ext Pin 1 – 12×10 9×12,12

Lying Ham Curl – 110.1×15,9 90×13

Rotary Calf Single Leg – 110×20,15,20

Standing Calf – 100×15,15,12

I try to keep some of my calf work single leg as one of my ankles can dorsi flex more due to previous broken ankle. But this leads to one getting more pump/contraction vs the other when I do them together.

Very good workout with sleeves changed now from SDB to the single ply Strength shop, knees feel so much more healthier and stronger vs prep.

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IG – @gymwithhym

IG - @gymwithhym

[Hym]

Thank you bud
One thing I have always had was just training hard.

Not taking every set to failure, more of a RIR set up.
But tbh it’s very close to failure. I’ll generally take it to near failure around half a rep to 1 rep in the tank for earlier sets and only take my last set to failure.

I find failure a very “general term”. Lots say they train to failure, but what I always find is if I had a spotter or someone shouting at me, I probably could squeeze out another 2-5 reps. Sometimes in the set I find it hard and think “shit I don’t have any more in me” but if I rewatch the set it doesn’t look too hard.

Mixed feelings, so just finding my way and what has been working for me. Still learning and always tweaking my program to see my recovery capabilities and how far I can push volume/sets to failure.

IG - @gymwithhym

[Hym]

AM weight today was 88.75kg down a touch following a 2600kcals day.

Back and delts session

Single arm UH hammer row – 70/s x 10,10 60/s x 10,10
Single arm Hammer step back row – 85 x 10,10 80×10,10
Lat pulldown – 14×10 12×10,9,9
Cable lateral – 5×17,16,17
Single arm GYM80 row – 10×15,13,12
PL upper back pulldown – 45×14,13,12
Horizontal shrug – 22×12 20×15,15

Lat pulldown down a touch from last week due to the bicep/delt/pec pain. Anything overhead at the moment with the left arm is hurting, really hoping it goes soon. Soft tissue work and hopefully my deload next week will help resolve this.

Most of my back movements are single arm as I find I get far better contractions for my lat. Might be due to tightness. Generally workouts like this takes longer and I feel much more exhausted due to single armed workload. Not ideal but this has really helped to improve my back from my first comp so running with this.

IG - @gymwithhym

[Hym]

Glad of the rest day yesterday, because my hamstrings were killing me ????
Upper B today which included prs all round.
70kg x9 on Incline Smith Press – very happy with that ????
My first check in with Corinne too and she was happy, so therefore, I am happy. Here’s to an amazing week ahead

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@katiecshallbe_

You look great Kate! I think a very good position to be in for 18 weeks out

IG - @gymwithhym

[Hym]

AM weight today was 89.5kg after a rest day yesterday

Did a bit of self soft tissue work yesterday using the Boomstick. A bit sore today from it as a consequence, but doing what I can to manage the small niggle I have in the front delt/pec area. Not really sure atm what the issue is but I get more pain doing bicep curls than pressing which makes me think its more bicep related. I will do some work on the bicep and see if the pain reduces over time.

Chest/ Arms today
High Incline DB press – 53kgx10,8 48×10 46×9
bb floor press – 100×10, 110×8, 100×9,7
Hammer Strength Shoulder press (I feel upper chest on this) – stack x 10,10,10,8
pec dec – 5×15,20,21
single arm push down – 4×17,17,13

cable curl single arm
machine high curl
both hitting 12-20 reps doing what I could as left delt/pec area was hurting.

barbell floor press was switched in today before I was doing this on the 3d smythe machine as I was lazy to set it up in a rack, but the 3d smythe is shit at muscleworks lol so thats out

IG - @gymwithhym

[Hym]

Coming off of a 2019 contest prep season
Competing in 2 qualifiers placing 2nd in both and failing to place in the British all with the UKDFBA
Looking to take 2020 away from the stage to improve with the idea of competing late 2021 (depending on how progression is made/ life)

Last Stage weight: 77-78kg
Current weight: 88-90kg
Current nutrition: 2500-3000kcals p-180-200 f-50-70 c-300-350 (depending on life events)
Current training: 5 day split (3 on 1 off 2 on 1 off) split into chest/arms 1, back/delts 1, legs, chest/arms 2, back/delts 2
On back/delts 2 I will add in leg ext and some calf work.

IG - @gymwithhym

[Hym]

Congrats on the Redcon1 deal
Just out of curiosity
How did it all go down with Meadows?
I know he doesn’t have a good relationship with singerman and was one of the guys who spoke up on Geard up when Jordan signed with Redcon.
Seeing as you were with Granite and close with John I’m curious to know his thoughts and whether he tried to convince you otherwise.

IG - @gymwithhym

[Hym]

Jordan you mentioned about your ab detail. What do you think the detail lies down to if the skin is thin, shouldn’t you be able to see more detail. Is it a case that you just need more hypertrophy in abs or is this a genetic factor?

IG - @gymwithhym

[Hym]

I have caught up. Don’t think I read anything on it, but what have you done to learn to hold a vacuum.
Or was it just practice doing it everyday?

IG - @gymwithhym

[Hym]

This is awesome
Is it possible to write up your diet atm
Interested to see how aceto has your food set up
Does he give you specific foods to follow or just gives you a set of macros and you choose what foods you like?

Thanks

IG - @gymwithhym

[Hym]

@ciaran foley
Very interested
Can you drop me your email I just want to ask some questions regarding course?

IG - @gymwithhym

[Hym]

@louis zito
How did you find the RTS course been looking into it myself too!
Is it all online?

IG - @gymwithhym