[James Hollingshead]

it’s typcially the wheat and starch

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[James Hollingshead]

Hey bud it’s not a problem if your body digest well I would be aware of inflammation however as many of the ingredients will cause that .. vs rice .. so you may get heavy on the scales .. but once you switch to rice a lot if internal stress and weight caused by it will also drop… i speak from experience.. the bread may hinder other foods you wish to digest also .. I’d certainly opt to phase some out for cor. rice flakes or regular rice.. after a while bread even effected me and I have a gut of iron lol

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[James Hollingshead]

Jordan his posted articles today under upper lower in the previous section

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[James Hollingshead]

personally can I ask.how frequent are these to be ? that will dictate the exercises selection and also the actually rep ranges vs rest etc ? give me a little more and I’ll be happy to try explain

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[James Hollingshead]

I still get told that by some top people so that’s why I’ve decided to take the plunge .. this is my best prep ever so… but hey what is responsible is hard to pin point as so many things!!! But I feel dam good internally

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[James Hollingshead]

I’ve found less is more… but better exercise selection and execution for you!! is vital.. choose what you feel tremendously in the muscle.. focus on contraction quality over anything.. rep wise just Go with a basic 1 load set one back of set and maybe 2 to 3 exercises.. the key is as Jordan would say stretching also

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[James Hollingshead]

I never count protein from other food A unless ridiculously high .. Like Greek yogurt … etc

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[James Hollingshead]

I used alot of heck in the Off season.. I’d preferably use them with my rest day pro fat meals and leaner meat cuts woth carb meals

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[James Hollingshead]

all oats are in fact gluten free (supposedly) nut it’s just not guarantees on regular oats as they are processed in environments with gluten… so can’t be sold as GF unless then facility is GF … (reliable source told me this hope it’s true lol)

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[James Hollingshead]

it’s fine your jam and bagel combo negate the jam alone.. that alone is not advise but travel is far more complex and means your body won’t suddenly drop in B.G .. it will be steady and regulate as amy normal meal would

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[James Hollingshead]

I used to keep it in but for Prague I’ve pulled it… proof will be in the pudding ….

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[James Hollingshead]

Depends what sport It is if it’s actually MMA AS in the one we all know UFC then of course your tested! So be warned as dean says… Specific to jujitsu I’ve never heard anyone get tested even in high level championships like Europeans etc.. which is a surprise

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[James Hollingshead]

Chest and triceps

Sunday 2nd of November

Exercise one

Barbell Bench press

2 sets of 8-10
1 set of 12-15

tempo 3 down 2 up (I opt for alight slower concentric contractions personally on bench)

rest time 2 minites between sets

achieved
set 1 160kg for 10
set 2 160kg for 8 PLUS 2 forced reps
set 3 120kg for 12 PLUS 2 forced reps

Incline Db press (shallow) aim Dumbell in line with collar none. DB dead straight as if holding a BB

E2

2 sets 8-10
1 set 12-15

tempo 5 down 1 up (slow eccenteic)

achieved
set 1 50kg 10 (shot from the tempo)
set 2 50kg 10 PLUS 2 forced reps
set 3 40kg for 13 PLUS 2 forced reps

E3

tempo 3 down 2 up

wide press machine (like hammer decline)

holding the team rather than handles converts the movement into a hybrid of press and fly (keep elbows up and press back hard onto the bad with your back as you press/fly)

1 all out set rest pause

achieved
110kg 12 / 6 / 4

E4 standing pecdeck

tempo 2 down 1 up (more pump)

1 all out set rest pause 5
(this time stay in the machine in a stretch position between activity)

achieved
100kg 9 / 6 / 3

E5

tempo 5 down 3 up / 3 down 2 up

super set Dumbell pull over with incline DB fly

3 sets of 12 – 15 / 8-10

by this point your chest especially in the fly position is going to be practically tko of the rest if the session was executed well

achieved
set 1 42kg 12 / 22kg 8
set 2 42kg 12 / 20kg 8
set 3 42kg 10 / 15kg 10

CHEST STRETCH

incline bench fly position with 7.5kg Dumbells at full stretch plus my partners hand on my inner elbow rotating them up and back while also push down for maximum stretch (don’t OVER do it)
90 seconds

E6

dual rope extensions

tempo 3 down 3 up (both relatively slow)

now i want you to watch the attached video on these as i feel that for maximal return this particular layout is best

https://youtu.be/GpBlYvOthfA

2 sets 8-10
1 set 12 -15

achieved
set 1 50kg 10 reps
set 2 50kg 8 reps plus 2 forced
set 3 40kg 12 reps plus 3 forced

E7

Dip machine

tempo 3 down 2 up

with a dip machine it’s all about creating.. creating what causes your triceps the most mechanical distress.. angle yourself and imagine how the triceps is a hinge.. technically you want to oress down and behind you.. so in face away from the machine and brace my chest high lock my ace I down and back and stay fixed what ever happens.believe me triceps if done right will die quick

2 sets 10
1 set 12 -15

achieved
set 1 90kg 10 reps
set 2 90kg 9 reps
set 3 80kg 12 reps

E8

over head rope ext

1 all out set rest pause

tempo 3 down 1 up (try to be a little explosive)

achieved 35kg 10 / 6 / 2 plus 5 partial reps

E9

seated strive extension (mechanism face level pad chins level resting elbows upon it. 90 degrees of movement starting head head height finishing chest height)

tempo 4 down 3 up (super controlled)

this machine is a fave of mine.. really.locks you in place and all you have to do is think engage engage engage!! Very direct

achieved
set 1 15kg 15 reps
set 2 15kg 12 reps plus 5 partipals
set 3 15kg 10 reps Rest pause 4 reps and 5 partipals

TRICEPS STRETCHING

Smith machine at knee height
. hand on tight.. add high head low and under the bar soothe knuckles connect with your traps almost..

90 seconds

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[James Hollingshead]

not saying do the above but ice seen cycles and this is an average

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[James Hollingshead]

often i see fighters use nandrolone and test prop.. .. I know alot if jujitsu guys like to use those two specifically.. you do t want tren as effect cardio and aggression thiugh good isn’t grest if your in a disciplined combat sport

I’d only suggest little dose of 200mg nandrolone and 300 test prop weekly

3 x 100mg prop
3 x 60mg (roughly alongside prop)

of you could substitute for something even milder i.e prinobolan at around 400mg weekly (in place if nadrolone)

not a scientific answer more so logical

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