[James Hollingshead]

Hey troy .. interestingly there is roughly a 25% loss of weight from uncooked to cooled woth the likes of chicken so this helps when i food shop to not over buy … got that tip from.John jewitt

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[James Hollingshead]

nial I’ve thrown in a delt day as I want to place a little more emphasis on them as the show is approaching that’s the area I’m wanting a little more focus on

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[James Hollingshead]

Hey Dane first four meal of rest day are carb / pro there after pro / fat also giys meats are cooked weight:)

had a great leg session today. stole a.couple moves from sas and Jordan so how could it not be !!!!

9 weeks out this weekend and feeling fucking fantastic

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[James Hollingshead]

Try using a couple plates with hand holdals rather than dumbells..

Different feel.. bites alot more . Did these with hunter lebrada

Will have a video on the site soon of that workout so keep your eyes peeled

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[James Hollingshead]

Hey guys so I just managed to download the up app lol I’ve been using the site up to today and dam this is far easier!!!!!

right the salt thing I picked up from Sas… coming into a show it’s grest to know just how much sodium you are consuming so when it comes to last weeks manipulation you have adequate data to work from.. if you need to half sodium for example you drop the amount if grinds per a meal simply by half

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[James Hollingshead]

Personally I onky use the belt once I feel too much strain running through my abdomen.

This only occurs on the really heavy stuff

Bent over rows
Squats
Deads

Other than that I wouldn’t bother.

Jordan is invisible and somehow never used one.. when I squat 8 plates my stomach honestly feels like it’s going to burst unless I have something to brace upon!

All the fluffy stuff I wouldn’t personally bother with it

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[James Hollingshead]

30/05/18 part one

Pre cardio
Aminos and non stim fat burner

20 minutes of stairs

Meal one

2 Ezekiel
60g oats
50g whey
6 grinds of sea salt

Tabs with meal
4 support max
2 omega 3
1 k2
1 b complex
1 circumin

Meal 2

220g cod fillet
100g rice (non cooked weight)
Peppers
Miss dash and 6 grinds of sea salt

Pre gym supplements

Core zap

Intra

80g cyclic
10g d ribose
5g creatine
40 pepto pro
2 scoops abc

Post

200g white potato
100g rice (uncooked)
220g cod fillet
Miss dash
Mixed peppers
6 grinds of sea salt

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[James Hollingshead]

Right back from the trip..

First port of call was a gym session in kings. Actually had a very good workout.

Weight this morning was down to 279

Sent pictures to Jordan and we both agreed the trip got me burning a good amount of fat.

Plan is to adjust calories now we are back to suit activity levels (lower than hols)

We are going to give it a few days first to settle from trip then get cracking.

Nutrition at current is pretty much the same however I brought back some Ezekiel bread so have factored that in to suit current macros.. it’s one of those foods that taste like they are bad but fit nicely so beat if both.

Off to film some push with fitnessphotouk shortly.

Likely to be a very focused session and feeling a little jet lagged.. I’ll take advantage and home in on quality of movements today ..

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[James Hollingshead]

Training this week has been very interesting.

I’ve dived deeper in to it .. from tbis trip I’ve taken away a few pointers that I’ll be using from now on.

I used to feel guilty being in the gym or taking too long on a set but this week has opened my eyes again to the importance of patience and that goes with orwp in general and the workouts you have.. down to the sets and the reps.. rush nothing . Execute to your best and that often means don’t rush !

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[James Hollingshead]

Hey Josh they still do a great job minus the slin just able to cope with more carbs if using:)

More content coming

Second workout with lebrada hitting lats and many techniques discussed

Posing with Sas/ hunter/ myself at golds

Show day discussion with Sas and wrap up

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[James Hollingshead]

Right guys little schedual for what been happening last few days here and what sort of content will be coming.

Wednesday’s- sas last leg workout with myself at golds / my own take in eating whilst away from home and food choices

Thursdays- luke and sas upper body workouts at golds / luke mindset at 2 days out / myself and simeon panda arm workout

Friday – myself and hunter lebrada catch up and hit shoulders

So far that’s what we’ve been up do as promised I’ll keep you all in the loop as best I can with what sort of stuff we’ve been doing

To answer the slin question typically around 10 minutes pre gym and start sipping carbs and intra once I start training

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[James Hollingshead]

Hey guys will get back to you all asap just to let you know we are all safe in cali.

Lukes been and traimed and I’ll be going with Sas this evening

Here to help the biys in any way possible.

Anything interesting going on I’ll 100% be on here to let you know

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[James Hollingshead]

*post my entire

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[James Hollingshead]

Mort ill oost entore diet shortly but firstly I’ll address the latter part of that excellent question

I flatter out very easily.. relatively tall and not as dense as say luke and j so when I flattern it’s extremely noticeable..

There is no set rule at current.. I send pictures and feed jirdan woth my thoughts and he gives me instructions depending on how he feels we should go about it.. likely to be higher days with additional carbs… however sometimes a meal off will suffice

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[James Hollingshead]

Hey jaglio

So yes I tend to have 2 or 3 exercises that remain and focus on those from a progressive standpoint ad does Jordan.. My only difference is pre contest I vary some movements outside of those selected.

My reasoning is usually due to a busy gym or the needs to vary from last worlout of the same bodyparts.

I like I say still keep some fundamentals as focus on progressive overload then the other exercises are what I’d call working on my.weaknesses.

Jordan is smart with me as he knows unlike him I exhibit a few flaws that need attention before Tampa hense my approach being slightly modified from his yet still compliment our methods

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