[James Hollingshead]

christos I’d opt for an underarm as bar row

Then follow up with the db row I posted

just play with the angle a little on the ad in terms of stance… find the sweet spot and nail the execution.. no swing

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[James Hollingshead]

morning Iron it’s purely more time on the same… kicking in basically however

food totals go up tomorrow

small changes I’ll post

Also cycle adjusts tomorrow

CHANGES TO

SUS- 250MG EOD
DECS – 125MG EOD
AROMASIN 25MG EOD

GH
2 IU AM
4 IU PRE GYM
2 IU BED

not sure why we are increasing gh pre gym (Well I know why but thwre isn’t ant science to it I mean)

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[James Hollingshead]

Haha Jordan Peters you will hate me.. had to this week for to traveling to anths and fitting in a few clients for my 1 to 1s… guys don’t male a habit of doing that.. you’ll differ for it… (only supposed to train 2 days on max!!!)

seriously the difference in recovery is substantial and although I laugh .. it’s really not ideal as tomorrow (rest day) I’ll be suffering for it !

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[James Hollingshead]

I use pure orange juice with bits. never use from concentrate.. keep it real haha

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[James Hollingshead]

fruit juice is great if not over consumed (my opinion) with meals ads additional carb source.. around 25g of carbs is my total however as don’t like to over consumed fructose .. a few servings is actually healthy and would benefit. be interesting to hear some more as to why fructose has its place from Dean

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[James Hollingshead]

My thing is keeping a level of cardio in.. record blood glucose around meals (expected times to eat) if really high don’t eat yet.. simple

also Jordan’s lower carb to zero carb rest days are great.. Will help keep you leaner .. especially if you opt for rest days that include being active (good shopping etc)

first and foremost.. always keep a level of cardio present.. it will 100% allow you to eat more… and st the same time prevent excess gain… if sensible with food totals

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[James Hollingshead]

I like cream of rice .. find it digest a little quicker than oats.. alternately we’ve spoke on these before but the gluten free isle in Sainsburys does the rice flakes.. basically oats but rice instead.. that and eggs.. or whey with a little honey

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[James Hollingshead]

Yeah minimalise amounts of actual solution per a shot done… use smaller needles.. Orange are ace…

also rotation of sites prevents build up… I actually don’t inject glutes anymore as I had a fair wack of scar tissue there and it ruined my glute detail.. so now I opt.for lats ..delts ..rear delts.. tricep… that’s my rotation

I’ve found also the quality of substances plays a part alot of the time or the solution used.. example just to name a brand .. medtech is to thick for me.. and I always seemed to get redmess and swelling.. felt like it didn’t absorb… I switched to Rohm (not suggesting aptly of these just saying what I actually did for clarity sake) and the oil got on with me alot better… not sure what is used but the thinner the better obviously… viromone back in the day used ethyl olate and that was like water.. Lovely… anyway that’s just my 2 sense and again I’m not promoting any labs or discrediting any just saying an example.

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[James Hollingshead]

let’s see what he’s going on about lol

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[James Hollingshead]

jdh he might just be my man.. not too sure yet it’s being diagnosed… loss of power as though my rear delt and lat arnt firing correctly.. I had this a few years back.. I saw Paul Morrissey (renound physio) he sorted it on literally one session.. so I’ll be seeing him ASAP!!!!

It currently finds itself preventing me from really going in with push.. so must sort especially if we want to progress this year !

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[James Hollingshead]

October the 31st push at kings gym with Simon

weight 262lbs

bench press (shallow incline aggravating my shit shoulder atm) so had to opt for flat

6-10 / 180kg x 8

this felt pretty tough.. my shoulder isn’t ideal but when flat alot better

I couldn’t have got any better a contraction. it was solid and felt great to get under some relative weight finally

10-12

140kg

always find back off sets feel amazing stronger contractions from the activation caused by the loading set.. recruiting more fibres for sure by this set. can only mean one thing… it works

high incline Smith

6-10 120kg x 8

our smiths at kings always feel ace. thinner bars and a decent angle for loading the anterior delt

control is the aim of the game here.. not lowering below my chin and driving up hard. I opt for pretty much full lockout so that I ensure absolute contraction of delts. shorten that bitch !

10-12 / 100 x 12

same form .. no rush reps. almost a continuous tension focus on scap retraction. stabilise hard against the seat and drive hard upwards like you trying to push yourself down through the bench

Dips
first time back on the free bar dips

we played safe to be honest

used chains so that the load was more extreme closer to and on lockout

started with one chain fully hanging

8-12 / 12 easy so suspended the chain instead from set 2

8-12 / 12 more difficult but still could have pushed more

8-12 same as precious so next spin we go 2 chains +

pec fly machine
8-12 / 12 x 70kg
8-12 / 12 x 80kg
8-12 / 12 x 80kg (nearly failed on 12 will go heavier or even tighten up form even more next cycle)

db laterals (seated)

again bloody cables were being used and they were doing the same exercise I wanted too! lying collar laterals

we went for dumbbells with strict form seated instead.

we have to be aware of time as my training partner drives from luton to Croydon daily just to train with me … o want him on the road heading home before traffic goes mental!

This actually felt really good

8-12 / 26×12 + 3 rp (style as previously mentioned on pull day with rears…also same reason as to why)

8-12 / 26×12 + 3 rp

8-12 / 26x 10 + 5 rp

front db raises

10-12 / 17.5 x 12

decided to go available weight as felt great

12 – 15 / 17.5 x 15 (smashed me)

rope extensions (triceps)

6-10 / 105 x 8

low reps but super controlled especially slow on the eccentric..explosive on the concentric and holding at peak of contraction for a good 2 seconds per a rep

10-12 / 10 + 2 forced reps

again spot on.. tempo is key.. and position is key too.. leaning forward a touch woth elbows drawn back. JP posted a video with him instructing a gentlemen performing these.. that form was what in talking about.. (instagram post)

over head db ext (two hands)

70kg x 10 / x 6 / x 4

hard but well worth it… mean and potato movement !!!

stretching delts for 90 seconds
stretching triceps and chest also for 90 seconds a piece.

all in all a progressive workout.. numbers are on the up.. just unfortunate my shoulder is holding me back and that sometimes the gym being busy means having to modify slightly. likely going to turn into a 2 cycle spin at this rate hahaha

if you want to know more please just say

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[James Hollingshead]

test currently 750 sus / 300 prop so nice and high

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[James Hollingshead]

Jon upped test untill the 3rd of this month then pull back to cruise

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[James Hollingshead]

Dr Dean.. you are one man is always welcome here haha x

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[James Hollingshead]

Tyler if I’m deficit then lilely a good thing.. myself personally.. I go pretty high pro pre comp.. again not saying it’s the be all and end all… but my own experience .. My body likes relatively high protein

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