James Hollingshead
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patric I just have relatively good mobility haha
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So Thursday the 7th saw me having my 1st refeed of the prep
body was noticeably beat and both Phil and Jordan agreed to make some adjustments
1 being pulling rest pause principle from my leg days
2 being having the feedwe had 900g of carbs total
each meal 70 pro and 15 fat5iu with humalog with meals 1 to 5 and none with final meal 6
all meals equated to those total macros
150 c
70 p
15 fbreakfast was
eggs
whites
Cream of rice
bagels and jamm2
kodiac protein pancakes with sinister labs syrupm3
turkey rice and olive oilm4
1 bagel and sinister labs almond spread
egg whites and ricem5
turkey and rice with olive oilpre bed
bagel jam
cream of rice and iso Fujiwas 272.6 morning before and this a.m 274 so juat over a lb gain
not all good has processed as during taking pictures this a.m I could see my stomach wasn’t completely empty plus needed a big shit !
This is the kind of info that’s worth collecting as early on in prep as possible so you can be aware of what foods to use for carb ups later
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kgmass
incline treadmill
minimal fast.. So 3 hrs after carb and pro meal once blood glucose is back in fasted range
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two changes made today after feedback from both Phil and Jordan
pulling leg workout volume down a tad by eliminating rest pause sets.
I do next well woth legs and we.arw finding that rest pause is digging a hole that if i continue to journey down will leave me FUCKED!!!
decent push session today
went as follows
as mentioned on the tram I’ve decided to orientate one oush session around (well start with delts)
want some more width and my chest isn’t weak currently
so
cable collar laterals
1l
1 bolateral machine by Watson
1l
1rpdb oh press seated
1l
1boplate loaded incline press (one myself kuba and Callum ised in previous video at kings)
1l
1bopin stack Watson incline press
1l
1 boDumbell press
flat bench
1 l
1 bopec fly
1 l
1 rpdual rope ext (cables) chest braced
1 working set 10 – 15bw dip
1 set to failureoverhead cable etc
1 working set followedby extreme stretch15 mins of posing
bare in mindmy rest pause is minimal also as in just one addition round not two as standard
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lats and delts Matthew
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small change made as of today
waist trainer has made a comeback
will be wearing most of morning and during my cardio
goals isn’t to shrink waist it’s to become mire aware if pulling it in and having better abdominal control
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Yes Graeme j think they are essential.. want a crazy posterior then they are necessary 🙂
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Perosnally not a fan overly of casein in comparison to whey … id rather have whey befire bed with some additional fats say olive or Mac oil .. beat whey for me would be iso fuji by yamamoto or dymatise iso 100
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id*
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if go lower gi unless pre or post
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salt is so needed … gradually build it up .. I need atleast 6 grinds of sea salt per a meal !
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2 I know are good
planta by Ambrosia (like rasheed) and I forget The name but the company he part owns with Sean do one .. planta is solid I’ve actually tried it
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so managed to get a session in with Mark Joyce today at kings
myself Louis and mark had a great session
went as follows
lying curl
1 loading
1 back offleg press
1 loading
1 back offhack squats
1 loading
1 rest pause setsingle standing curls
1 loading
1 rest pause setglute bridges with barbell
2 sets loadingadductor
1 loading
1 back offfoam roll 2 sets of 10 either thigh oooouch
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Hey Patrick totally out atm buddy
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I would never suggest training one side harder or more reps..
I’d work on unilater movements and getting accurate setups in place
keep weight the same for sure the body will have a tendency to equalise if you are lifting correctly (form wise) especially unilaterally
also make sure it’s something you see a physio about as this could stem from some other issues effecting the outcome if your efforts
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