[James Hollingshead]

so today is rest day

after a little extra food yesterday

50 carbs added to

m2
m3
m5
m6

200 total

trained legs and weight held at 267.4

today protein is up only as rest day

50g cooked weight extra per a meal from m2 to 6

Phil’s philosophy

recovery and if my body needs glycogen for any reason it will jist go very the extra protein ..

goal is fat loss now and he’s given me the go ahead .. time to dial it in

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[James Hollingshead]

today’s legs session

single leg extension (pin stack)

15 x 20
13 x 20

emphasise on locking in and getting absolute shortening

lying curl
70kg
12 +2

60kg
12+2

emapsize driving quadriceps down hard into pad

Smith squat
narrow stance

slow eccentrics 3 counts

5 plates two sets of 12

adductor
2 sets

1 load 90kg x 11
1 back off 75kg x 12

leg press

feet wide full rom

set one loading with slow eccentric

450 x 13 +1

second set explosive

400kg x 30 (trying to use different fibre types)

Single leg curl

1 load 25kg x 12
1 back off 20kg x 12

standing calf raises

3 sets pyramid up to max weight

99 x 20
120 x 15
140 x 10

stretch dc style 90 seconds quads and then hams

posing

2 rounds of quarters and compulsory
1 round of routine

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[James Hollingshead]

dez

speed 5.1 km incline 4.1

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[James Hollingshead]

Mike I just chose it as a base and monitored what would happen from there.. landed nicely so doesn’t need to adjust

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[James Hollingshead]

around

550 pro
1000 carb
120 fats

then rest day carbs down to 150

sat remember exacts but that’s around the numbers

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[James Hollingshead]

And had friends use t bol too

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[James Hollingshead]

Yes always found them decent I’ve used

over the years I’ve used
var
winny
anapolon
methyl mst

all to good response

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[James Hollingshead]

i do eod as pinning every day is LOOOOOONG

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[James Hollingshead]

if using s8nce the very start of a prep then good to go as they are atleast a constant

of introducing them late I wouldn’t rely on the readings

always try to implement things of such nature from the off season switch over to the pre comp

if that’s what you have done then I’d say good to go

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[James Hollingshead]

jasa

every other session perform.cjwst support t bar woth a horizontal group that Is in line with shoulders

instead of regular grip

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[James Hollingshead]

Juan pre work out meal I don’t take my pre workout till I get to gym about 35 minutes after I finish that meal

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[James Hollingshead]

gerd I’d personally lower frequency as mentally going to the gym and doing what feel a like not enough would bother me more if that makes sense

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[James Hollingshead]

so today’s pull session with Louis went very well

went as follows

pull over machine
80kg x 12

60kg x 12+2

Paused rdls
220×10 (exaggerated pauses)

180×12

Chest supported row
120 x 10+2

100 x 12 +1

under hand pull down

115 x 7+2
95 x 10 +2

low row machine
60 a side single arm
10+2

50kg 10+2 (extremely accurate)

assisted pull up
2 sets of failure around 12

Reverse db fly Prone
3 x 10- 15
using 20kg Dbs

bb shrugs
260 x 20

220 x 20

bb preacher curl
50kg x 10+2

40kg 12+2

dc stretch on biceps and back

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[James Hollingshead]

I can’t see why you are getting the shits form it? but if it is that .. gut comes first

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[James Hollingshead]

Bayer and imperium

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