[James Hollingshead]

Hey George

So best over ground would be east Croydon st

Parking wise loads at a location called the collinades which is literally a 3 minute walk from gym.. and that’s if parking is iffy which usually it’s fine 🙂

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[James Hollingshead]

My split has changes however currently as we are prioritising push days.

They are the only muscle groups that i hit 2 x weekly now.

You Have to modify movments and frequency to suit your needs.

I looked at my comp pics and me and Jordan assessed what needed more attention.

Try to anylise your own body the same way. Use the push pull TEMPLATE then amend to suit you.

Keep techniques present to prevent workouts from being stale or super long .

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[James Hollingshead]

Hi Jim

YES mate still running the core load gda at high doese daily. Noticing the same kind if effects as you mentions.

Defiantly feel better at this weight (composition wise)

I’ll do this for a few more weeks. Feels like it’s been a real help with establishing sensitivity again.

Hey Sean an example ⬇⬇⬇⬇

Back x 4
1 pull down 3 x 8- 10
3 rows rep and Mr typcially
1 lower back 3 x 8 – 10
Rear delts x 2
1 cable RP
1 DB MR
Traps
Rotating between db / bb and machine
3 x 15

Legs and bis

Biceps
Single arm preacher RP
Bb curl MR

Legs
Lying curls RP
Legs press RP
Hack MR
Smith squat 3 x 8 – 12
Abductors 3 x 8 – 12
Seated calf RP

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[James Hollingshead]

Hey Triv.

Definately finding off season infant hold back a little on volume.. let the cals go to work ! It’s a different intensity now as the load is far more extreme than my pre contest phase.

I’m happy to push a little harder and rest longer now. Body fat is still reasonable so I don’t feel the need to up volume yet. 2 working sets seems to be enough atm

As I explained before the goal now is straight strength with good form. Im coming for the size I need mire than anything at current. There is the odd set where volume is up but it’s usually an iso movement over compound

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[James Hollingshead]

How do I change it ladies ????????????????

Hey josue I train relatively early so still have carbs if I trained later if have a pro fat breakfast fore sure.

But training days atm I feel like I need all the carbs I can get haha

Brandon thank you sir x

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[James Hollingshead]

I have a pull session going live this week josue check it out.

Typically

I do 4 back exercises

Pulldown x 3 sets 8 reps
Lower erectors x 3 sets 8 / 10 and 12 reps *lighter each working set
Rows x 2 8-12 reps
Different row MR or RP

Rear delt fly 3 x 8-12
Rear delt raise 2 sets 1 8-10 , 1 12-15
Shrugs 3 x 15

Things are subject to change currently as we are just trying to establish our workouts. But typically this is the kind of setup I like.

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[James Hollingshead]

Days off diet will obviously not include pre intra and post

But meals will be same for the first 4.. then I drop the carbs and replace with avocado oil or almond butter.. shooting for 25g of fats per meal.. last meal stays exactly the same

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[James Hollingshead]

Hey Gerry definately be at bodypower but poss others too. I’ll be sure to post if income out more:)

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[James Hollingshead]

Hey guys and happy New year

I’m start with diet

Diet is subject to change remember as I and Jordan literally have set macros. We aim to just meet then but also allow for flexibility in the off season.

A typical day would be.

Meal one

Rice flakes 120g
Almond butter 1 tbs
2 scoops of core iso
50g blueberries
Cinnamon

Meal two

2 bagels toasted
2 chicken breast/thigh burgers or turkey washers x 8
Lettuce
Mustard and ketchup

Training typically after meal two

Pre – primeval mega pre and core ZAP
AND primeval primalog

Intra

40g core abc
40g pepto pro
2.5g taurine
5g creatine
100g cyclic

Post

Serving ambrosia over training solution
Serving core PWO
2 scoops core iso
200g rice crispies
50g honey

Meal three

1 pack micro rice
6 rice cakes
220g chicken breast
Greens

Meal four

Repeat meal three

Meal five

120g rice flakes
2 scoops core Pro
Cinnamon

Meal six
2 skinny beef burgers
Pot of libertere yogurt
30g almond butter

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[James Hollingshead]

Yes mate exactly the same setup practically:) but biceps were with legs not pull

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[James Hollingshead]

Always heavy dude. 8 to 12 reps mainly

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[James Hollingshead]

Hey Jacob unfortually I don’t currently but will poss look into thst my man. I’ve shipped a few to Aus and they were around £7.50 but I’ll see what @db be done.
Hey Sean so an example would be

Chest ex 1 RP
Chest ex 2 Straight sets
Dealt ex 1 RP
Chest ex 3 MR
Delt ex 2 MR
Tri ex 1 RP
Tri ex 2 MR

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[James Hollingshead]

Hey dude.

Cruise for me is simply 250mg test e 10mg tamox daily

Can keep gh running if you wish but other than that it’s pretty dam simple. Surprising how much you can still get out if a cruise if cals are up and your head is in the right place when it comes to training. I’ve found I train hard in cruise phase.

There are so many ways to approach a cruise and it really depends on what your cycle was prior to it.

Christmas has been rather mellow thank mate. Time with my mother and good friends.

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[James Hollingshead]

3 great questions here

In regards to primo I’ve used several times and noticed good effect.

Typically around the 500 to 600mg dose. However I’ve not experimented much with the compound alone or with minimal other compounds. So to be able to pin point the benefits would be difficult for me at current. However if J loves it I am pretty sure it’s as good as he says it is. Maybe this is something I’ll try this year and keep you posted.

2nd question

Biggest contributor would be 3 things.. can’t say one as I feel synergy is most important..

Knowing when to blast and when to cruise (I never used to cruise before J took me under his wing)

Eating and not missing any fucking meals!!! This is KEY FOR GROWTH

Finally lifting progressively and logging.. knowing what your doing and pushing yourself will bring new muscle

Sound simple right.. it’s like J says. It fucking is haha

Finally yes I had dinner woth Mr Avery a few weeks back. Tbh we like to talk on other subjects outside of bodybuilding. We rarely praise one another because we expect eachother to push hard for the win lol

We had an uncle nephew relationship for uears but now we are bothon a level and just really enjoy getting together:) thanks dude and merry Christmas to all

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[James Hollingshead]

ric if delts are a good area for you rotate between lateral and oress session for session

that would be my honest advice that’s way you can’t lose

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