James Hollingshead
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that stance is fine mate if just try for some narrower on machines then you arnt missing anything out.
free bar wide perhaps try hack narrow. that’s my approach most of the time
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hey guys today we took a rest day
few things on
for me I’ve been rearranging my house .. building furniture… well one piece lol IM SLOW OK
then hit up a food shop and need to cook up a few days meat on the BBQ seeing as the weather is decent
tonight I’m at Kings filming for a mini film.. a friend of mine is a film make and entering a competition so I’m lending a hand with a few others.. yes acting lol
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previous post today’s session
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Single arm Watson to warm up
Single db row prone
J 60 x 12 / same x 12
D 60 x 12 same x 12
L 42.5 x 10 / same x 12
Rdl
J 200 x 12 / 180 x 15
L 140 x 8 / 120 x 13
D 180 x 8 / 160 x 8
Standing low row
J 60 x 12 / same x 12
D 60 x 12 / same x 10 + 2
L 40 x 12 / same x 12
Iso pull down super set with cable pull down (incline)
J 120 x 12 – f / same 15 – f
D 120 x 12 – f / same 15 – f
L 80 x 12 – f / same 15 – f
Shrug (shoulder press)
J 150 x 25 / 190 x 20
D 150 x 20 / same x 20
L 150 x 15 / 130 x 20
Reverse pec fly
L 45 x 20 / same x 20 / same x 15 rp 5
D 70 x 20 / same x 20 / same x 15
J 55 x 20 / same x 20 / same x 15 rp 5
S.a preacher curl
L 14 x 12 / same x 10
D 18 x 20 / 20 x 15
J 18 x 18 / 18 x 15
Seated dual db curl
L 16 x 12 / same x 10
D 20 x 15/ same x 12
J 20 x 12 / same x 10
Standing calf raises
D 120 x 15 / 130 x 15 / 140 x 15
L 80 x 15 / 100 x 12 / 100 x 10
J 120 x 20 / 130 x 20 / 140 x 20
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protan in my experience is only good when applied with a spray machine
if doing yourself liquid sunrazys every time
bronzer for a couple costs then the moose for a top cote
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today’s the first day of a set rotation
from today we begin logging once again
time to work
Bench press
L 120kg x 7 + 3 / 100kg x 13 + 2
D 170kg x 4 + 2 / 130kg 14 + 1
J 200kg x 7 + 1 / 170kg 14 + 1
Incline Smith – Rest pause
L 60 x 12 – 5 – 3
D 120 x 10 – 3 – 2
J 140 x 11 – 3 – 2
Arsenal pecfly
L 81.5kg x 12 + 3 / same x 11 + 4
D 135.5 x 12 + 3 / same x 11 + 4
J 135.5 x 17 + 3 / same x 10 + 4
Watson cable fly
L 6 x 15 / same x 12
D 8 x 9 / same x 15
J 8 x 20 same x 20
DB laterals
L 16 x 12 / 18 x 12 / 18 x 12
D 24 x 12 / 24 x 12 / 24 x 12
J 24 x 12 / 24 x 12 / 24 x 15
Cable front raise – rest pause
L 3 x 12 – 8 – 7
D 6 x 15 – 10 – 8
J 6 x 20 – 12 – 8
V bar push down
L 8 x 15 / same x 12
D 8 x 20 / same x 18
J 9 x 20 / 10 x 14
Cross cable overhead ex ( Watson )
L 5 x 8 / 4 x 15
D 5 x 11 / same x 17
J 6 x x 16 / same x 20
Reverse cable ext – muscle round
L 20
D 30
J 30
finished with ab circuit
ball crunches x 20
leg raises x 20
decline crunch x 20tb-jp.com/collections/clothing - The most anabolic clothing ever! |
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Good morning everyone! Just out doing my usual 25 mins fasted walk that I do on training days only! Had a really good PULL session yesterday. I will post the workout below. It really exhausted me I felt like I couldn’t give any more! Current weight is at 89.4 but condition could be a little better. Need to keep pushing forward and pusgbmy weight up. Trying to hold onto condition as much as possible! BIG LEG session going down today with James and Damien. Do you guys hit legs as a complete workout? Or do you split hams and quads?
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LouisMoylan
Good morning! We have the exact same weight .. how tall are you Louis?
So I have two leg days per week . One is quad focused with a few sets of hamstring curls and the second is a ham focused… so RDLs and some curls with heavier leg press and Smith squats .. adductor work and calf’s on both sessions. I’m really trying to bring up my legs.
I’m anxious to hear what you decide to run for your off season cycle .
Cheers ![/quote]
cycle wise I predict we will be going along the lines of the below for phase one of off seasontest e 750
deca 400use insulin post at 5units
allow this cycle to kick and see what we are like in 4 weeks since initial administration
likely to stagger up
perhaps intro 2 units of hgh 2 x daily also
we will keep you posted:)
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right as I’ve stated lol numerous times I don’t look in to the science.
to advise on oestrogen manipulation isn’t my speciality
my speciality is busting balls in the gym.. training correctly , eating dry ass food for weeks on end and staying driven even when I doubt myself.
I dislike the science behind it all if I’m brutally honest.
I’m glad there are people like Dr Dean who love it because I sure as he’ll don’t
I like trying to get bigger better and sharper.. and the gym itself is my strongest subject of discussion
I’ve never been one to really care about the mechanisms of actions behind anything..
I just like sweating my nuts off to earn the gold.. and when I fail I like to say fuck that and keep going…
I don’t want bidybuding to become something for me it never was… a science fest where people place more emphasis on that than the work ..
I’m happy to know fuck all and live my days lifting to get better even it’s it’s to no prevail
sometimes you got you step back and understand what true bidybuding is and should be
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Hi Clare….ya I’m working off that split already as above…. just wondering if people here usually go with non lower back loading as much as possible in the leg session following RDL ?? thanks for the reply!!
rally depends in how much you feel hour lower back gets wrecked from direct stimulus
I’ve found in on to rdl and 2 days later squat but others have trouble..
Just assess your recovery in that particular area then as Claire says based on the feedback.. formulate your split around that
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they are not required
make sure yoh program pull well and push well.
use movements that allow stability
I would say this though.. paused RDL does great first thickness for thsoe who can do them.. if you can’t does not the end of the world but you will have to find alternatives you can do
hyper ext perhaps?
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no I’ve upped both to 2 Servings daily now
I always speak to Jordan when it bit comes to management after bloods.
he always helps me in those regards:)
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checked in with Chris today
we’ve pulled test down to 250 per week now and that’s literally it with 5 units of slin post workout as previously mentioned
today he was happy with pictures and we discussed what look suits me..
he said my roundness needs to be kept and not sacrificed for condition.. so that means the look we aim to present won’t be like ever before… in get to caught up on the trying to get super lean ideology.. interested to see what we can do
we are going to make some decisions as to plans post Olympia
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It gonna be wild!! You look insane,, big inspiration ????
How do u shoot 250mg all in once or split It? No ai or nolva? [/quote]
in regards to lowering shbg that’s a question for @jordanpeters tbhtb-jp.com/collections/clothing - The most anabolic clothing ever! |
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hey james, just curious what was your SHBG and dhea-s levels?
when I’m home I’ll check again and post:)
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[/quote]
Could you also give us an idea of where estrogen levels should be for optimal performance and recovery? Thanks James [/quote]
Brendan you will laugh.. I have no idea.. I’m the guy who let’s the professionals read my bloods. I’m not even the slightest bit interested in being able to read them. I’m happy being the guy who eats the chicken and lifts the weights. I here people to do that side. I honestly just like to get the results checked by a pro .. they tell me what needs amending and I tackle the situation.. I’m a bodybuilder in y2k eyes.. i stay in my lame and focus on being the best I can at that. it’s very new school that people can read bloods and it’s good that they can but I’m affraid I’m old school as fuck. I still write my doet on paper with a pen.. I still do my morning cardio steady state… I still try to eat as much as I can … I’m too simple really and never have cared for reading my own bloods ???? I hope my honesty isn’t a problem .. one thing I’ll never do is pretend I know things I don’t. I owe you guys more than that_________________________________________
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[/quote]
Lol no problem James ???? I’d rather you be honest then give me a bullshit answer lol. Do you know what your ester levels were though? And what about shbg? How would you go about lowering shbg levels?[/quote]
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great off season addition to make meals taste good but would never really focus as a soul source of protein.. taster as something to buff up meals and give me my allocated amount of nitrates for the day (last part is a joke of course!)
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used to use carnivore alot whwnbit first came out as we used to sell at my old gym
was solid. didn’t taste grest but all other aspects spot on
im also sure flavours now are much improved
any lactose issues or dairy in general this could be just the ticket
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