[James Hollingshead]

ok so today was push day

all in all solid sessiom and strength on the up even in this cruise period

session plan as follows

DB standing laterals
3 sets
decending In Weight each set and reps climbing
set 1 x 12
sets 2 x 15
sets 3 x 20

prime shoulder press
2 sets
loading x 8
back off x 13

arsenal chest press
2 sets
loading x 11
back off x 13

arsenal per fly (2 styles posted on Insta last week)
2 sets
increased weight each set
1st x 20
2nd x 15

cable standing fly
2 sets
weight remains
1st set 15
2nd set 12

v bar press down
2 sets
loading x 12
back off x 15

over head rope ext
2 sets
loading x 10
back off x 12

donkey calf raises
3 sets
stacked to failure each set

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[James Hollingshead]

not bad layout me personally I’d have carbs on training day even present in last meal.. other than that all good

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[James Hollingshead]

leg day today was a great one

session was as follows

prime leg extension
2 working sets 12 -15 reps
2 forced reps per a set

arsenal s leg press
2 working sets
1 loading
1 slight back off
got more reps than anticipated
feet low quad emphasis (check insta)

hack squats
feel low also
2 working sets
1 loading 1 slight back off

lying curls
2 working sets
same weight both sets 8-12 reps

kneeling hammer ham curl (single leg)
1 all out rest pause set
2 rests

abductor machine
2 working sets
same weight on both
heavy as poss

ab crunches
4 sets of 20 reps

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[James Hollingshead]

Hi James, loving the log! I’ve dropped you an email about getting your Upper/Lower plan as well ????  cheers mate

hey j sorry a little behind with mails! I’ll hit you back

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[James Hollingshead]

never heard of any of them

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[James Hollingshead]

Have you tried MVPre mate?

8g of Citrulline Malate per serving and sends me of my nut.

I’ve tried Jordan’s pre and think MVPre shits all over it and it’s £15 cheaper!

very similar product

likely you like the feeling of beta alanine which is absent in prepare

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[James Hollingshead]

Citrulline is ideal pre workout. arguments to Citrulline vs Citrulline manage out there but I’d be happy with either if dissed well

luckily we have 6g on prepare of pure Citrulline

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[James Hollingshead]

@jordanpeters @corinne .. these guys know future plans. I’m not sure tbh what they are bud. inhale alot of Americans asking me that same question

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[James Hollingshead]

rest day today folks but used it to get myself some physio

worked on glutes hams calves and quads today

I got legs tomorrow with @louis-moylan

I tend to try getting work done on the bodypart to follow that session

so if push was tomorrow if have opted for chest delts and triceps

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[James Hollingshead]

I would recommend trying it then giving me feedback on here

it’s a movement a good friend of mine uses and so I gave it a try and found it very accurate especially when followed by regular style flys

Hey @JamesHollingshead! I gave this a try the other upper body day and it’s a FANTASTIC variation to throw into the mix!

I think for me in terms of cues for the pec deck I always think scapula retracted/pressed against the bench and bringing the humerus to the centre and not rolling your shoulders… And I think this exercise really FORCES those cues perfectly! I had to fuck about with the seat to get the biting point and drop the weight but a fantastic variation which I indeed followed up with regular flyes. Thanks for introducing these into my life James..! Keep the killer content coming bud[/quote]
my man so true … that is Tbh the best reasoning behind such an odd looking execution .. it highlights those exact cues to the extreme:) glad you got on with it too

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[James Hollingshead]

today’s pull session

straight bar pull over
2 sets
working at 15 reps

arsenal strength plate loaded pull down
1 loading set
1 back off set

arsenal strength deal row
2 working sets same weight
8-12 reps

plate loaded low row
1 all out set rest pause

max rack. rack pulls (snatch grip)
1 loading set
1 back off set

reverse fly machine
3 working sets of 15

prime use mashing preacher curl
supinated grip
2 working sets of 8-12
same weight on both

Standing ez reverse curls
2 working sets
10-15 reps
same weight on both

donkey calf raise machine (plate loaded)
3 sets
working up in weight each set
12 reps per a set

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[James Hollingshead]

prep:

isolate and nut butter

offseason:

salmon and rice

cheat:
burger chips, chocolate with nut butter and flapjacks ????. or Corinnes Home made tiffin…. nearly got type 2 after she made me some last year.

_________________________________________

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CORINNES TIFFIN ????????????????

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[James Hollingshead]

bulking

breakfast

2 thirds a cup of c.o.r
half cup of mixed berries
drizzle of waldon farms pancake syrup

4 whole eggs
8 ounce of whites
garlic , salt and pepper

macros ???? off my head not sure but around

25 fat
100 CARB
60 pro

give or take

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[James Hollingshead]

not essential but if i we’re to say the mist important times of the day for their consumption it would be around the workout so pre and post.. regardless of goal ..amounts is individual and 100% depends on you ..your goal and your current

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[James Hollingshead]

pull day is upon us

if you have seen my Instagram of late you may notice I haven’t been doing heavy pulls.. which I was earlier

I will be reintroducing them soon

again my philosophy is decrease intensity to reintroduce it when needed

in feeling pretty good atm

muscle bellies are remaining a little fuller and though im doing 3 on 1 off in hanging in there

Weight is climbing slowly but surely even on this cruise

on another note I went to the doctors yesterday’s to get a lump checked out.. it’s high up on my abdomen and after speaking to then and several people it’s likely to be a fatty lump.. thought at first it was a hernia .. anyway gonna get it checked out.. I have sorted an appointment with my private insurance (janicke get private through work dam helpful) so will see what’s what

also booked in to get a prostate exam pause some other blood tests.. like to get this all done in the off season if possible

means we don’t obviously interfere with shows and preparations

blood pressure is a little elevated atm also but I’m pretty sure that’s from the increase in body weight over a short period if time.. I’ll be checking as many things as i can during this time and try get in a real solid place to initiate the off season with a bang .. soon!!!

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