[James Hollingshead]

biceps can go anywhere really tbh. just don’t over train them .. where ever they go they will likely fit and as long as your adhere to their placement and aim to progress like all other body parts they too will grow

ultimately the frequency will match up as will the recovery once established

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[James Hollingshead]

head should follow spine.. neaurtral through out.. none of this head up stuff…

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[James Hollingshead]

It’s genetic.. you just got to try and get your chest huge …

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[James Hollingshead]

personally I try to (of season) go for max 1ml per a side using insulin barrels but with replaceable heads as find the pin way to thin..

pre show more frequent injections is annoy8ng and means sides take up to 2ml per a shot tops.. iaong regular 2.5s

try to stick to delts and lats

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[James Hollingshead]

cardio fasted has a more positive effect in my composition than daily activity.. many will say that’s bullocks.. but I know for a fact that my body stays in better shape even if output for the day is the same when I opt for fasted cardio.. this is where science and experience collide a little .. I’d ALWAYS ALWAYS opt for the cardio a.m and rest more around actual training.. separate them as much as I can… after training I aim to relax personally and not remain too active

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[James Hollingshead]

today’s session

kneeling unilateral ham curls

12 x 30
8 x 40

squat

250 x 14
180 x 20

leg press paused reps

400 x 15
350 x 18

lying curls
rest pause

60 x 15
60 x 8
60 x 4

adductor
rest pause

85 x 12
85 x 7
85 x 4

high single arm bicep curl machine

50 x 10

preacher machine single arm

30 x 15

cable curl single arm from behind

20 x 15

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[James Hollingshead]

Juan I’ve posted many times buddy and the list hasn’t changed my good man

the vitals are

omegas
citrus bergamot
vit d3
Curcumin
support maxx
prostate support (life extension)
kelp
k2

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[James Hollingshead]

Hey Ian.. my experience with shows determines what I can advise.. I’ve only prepped guys completely natural or on cycle.. and the cycles are more depthy than your proposal.. I’m sure you could lool great but it’s not something o can advise on really as typically I’d prep guys how id personally approach a show.. if I was to say use anything .. it’s like a small list. Haha make sense ?

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[James Hollingshead]

Paul just my.health sups pre cardio then immediately following my aminos

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[James Hollingshead]

personally even if active I’d do it lol just ADD LOADA MORE FOOD AND GET BIG

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[James Hollingshead]

Klaus no bud separate by around 30 minutes

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[James Hollingshead]

today’s pull session

t bar rows. chest supported

140×8
120×12

barbell rdl

240×8
200×10

neutral grip pull ups (strict as fuck)

bw x11
bw x10

low row machine withchest support

140×10
100×15

underhand pulldown machine with chest support

1 amrap set
single arm
50kg x 15 each side

back to chest supported low row but standing with extended arm so load decreases at the full contraction.. allowing for a serious squeeze

1 amrap set
50kg x 15

reverse pec Dec
50×15
50×15
50×12 + 3 rest pause

db shrugs
80×18
80×15

preacher curls on strive plate loaded machines

20×12
20×9
20×7 plus 2 forced reps

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[James Hollingshead]

hey KG just posted under latest video:)

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[James Hollingshead]

thanks Jason bro

Peter typcially

yogurt with honey and cream of rice (I use fage or skyr)

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[James Hollingshead]

Hey max.. quite easy just because I haven’t let myself blow up lile previous years… first time under the bar for a long time the other day and felt great.. if I was too heavy my flexabity too would be a problem

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