[James Hollingshead]

Shoulders from today:)

Lateral machine
2 sets 10-12
1 set 15-20

Strict seated db laterals
As previous exercise

High horizontal row for rear dealts
2 sets of 20-25

Reverse pec fly machine
3 sets of 10-12

Seated db press (strict mid range)
3 sets of 10-12

Smith machine upright rows (wide)
2 sets 12-15
1 set 8-10

Underhand ez front raises seated
3 x 8-10

Shrug machine
3 x 15

Dc shoulder stretch

20 mins liss

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[James Hollingshead]

Trevor literally since the 12th someone week haba early days but I feel motivated that i can say and the approach is similar to what in and Jordan liked to do. So on a level.. just little intricate tweaks jere and there.. time will tell

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[James Hollingshead]

Right my nutrition video will be out this coming week so eyes peeled.explain my entire diet

However today Phil have me an increase in food to begin tomorrow.. (originally due to change a week later)

So an extra 2oz of protein to

Meals
post
4
5

From same existing sources

Also carbs^^^ on leg day from 25g to 50g (cyclic)

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[James Hollingshead]

Cheers bartosz there you go guys

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[James Hollingshead]

Today’s chest and biceps workout.. I’ll upload yesterday’s back and biceps when home…

This is fresh in my head so…
Lol

1. Bench press
2 sets 8-10
1 set 12-15

2.incline machine press
Same as above

3.pec fly
3 sets of 15-20

4.Dumbell pull over super set with incline db fly
12- 15 / 8-10 X 2 sets

Dc stretch chest

5.overhead v bar tricep machine
3 x 8-10

6.dual rope extension
2 X 10-12

7. Cross body single db ext
2 x 8-10
1 x 12-15

8.dip machine
1 set Rest pause aiming for 12 first slin

Dc stretch for triceps

20 mins liss afterwards

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[James Hollingshead]

I go to a health food store in Wimbledon wjen I use mine .. can’t remember the brand bit it’s non pasteurized.. search on the net the shop I believe is the health zone buddy I haven’t been using atm as digestion is always great pre show

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[James Hollingshead]

Right guys

Firstly thanks for the huge feedback and support on the Tampa series so far.

Each day was a dam lesson ad you can see it was almost an overwhelming trip.. in a good way.. learnt so much on all levels

We still have more and also not to forget I am travelling to Prague to compete and will capture that experience to.. even the day after the show I plan on doing a few things none #bodybuilding related and I’ll be taking you along with me.

From these I just wish to show you it all 🙂 stage … gym… smiles… disappointments (rare when you live your dream) and some crazy shit haha so keep an eye out for that cintent in 6 week’s…

New training video on back and biceps at 6 week’s out filmed today and will be available next week.. I go into some good details thwre and as promised

CURRENT DIET video will be dropping soon too as we also recorded that today

Finally I’ll be posting my cycle B Rotation of training this week in my usual format so tomorrow you will have back and biceps plus chest and triceps

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[James Hollingshead]

JDH gorge set meaning fill them fuckers up !!! Post stretch so they will super compensate with blood.. not an opportunity to miss

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[James Hollingshead]

I agree my man.

Typically I’d say this is the guide to follow .. at least in my eyes …

Low impact exercise on joints 1st

So multiple joints shares load

So db press or press for chest first

Then I’d personally opt for an exercise with a different stimulus / plane of motion

I.e peck fly

I’d rotate between the two .. for a couple of exercises

Then I’d stretch maximumal being the world here.. really open open things

Follow this by heavy blood flow focused exercises

Chest would be a super set of db pull over and machine fly

By now range of motion should be really good and thst with the applied exercises should force maximum expanding of the worked muscle

So .. against your word.. unfortunately I’d begin with the heavy stuff.. but let’s not forget .. warm up optimally and for as long as required.. it’s not a race to get started it’s all about being ready:)

The only exception to this for me is legs as I like to do curls and extensions first.. primarily for pre exhaust as my personal goal on legs is not being strong atm

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[James Hollingshead]

Questions regarding exercises and execution welcome so fire away

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[James Hollingshead]

Legs

New form starting from scratch with progressive overload on certain movements I’ve been executing wrong

Felt great

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[James Hollingshead]

Legs .. notice not heavy just dam accurate which makes it.heavy and in time progressive overload will kick in and I will get strong under new format and form

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[James Hollingshead]

Max D Jordan will implement a plan that will be push pull derived for me but with emphasis on what we wish to improve

Ideally 3 to 4 days a week 2 on one off 2 on 2 off kind of set up

Liam I’m simply vacumming daily fasted for 10 rounds of 30.seconds:)

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[James Hollingshead]

So what is say is this

They will do zero harm at most doing them..

Be strategic in placement in workout

I’d say because if the nature of the restriction followed by massive gorge of blood place later in the exercise selection .. may seem odd to most but hear me out.. after the heavy shit.. what do you want to do? Saturate the muscle maximumly. Whether that high rep or occlusion both would work.. there’s nothing to lose.. zero

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[James Hollingshead]

Jdh legs is tomorrow champ stay tuned .. though primary focus isn’t making these grow I’ll still train them hard .. prioritising movements thst don’t load my oblique or lower back.. aiming to reveal a new improved taper come September

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