[James Hollingshead]

really comes down to monitoring changes when higher protein is introduced.

simply if more protein equates to more growth potential then for sure do it by all means.. however if you notice nothing or worse… then that’s a clear indication that is not the micronutrient you need to increase personally

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[James Hollingshead]

yesterday’s push session will be uploaded today also folks 🙂

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[James Hollingshead]

Daniel not to that level.. need to keep an eye on that mate.. circulation issues Mmm?

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[James Hollingshead]

Mike for me Jordan and Phil always advised days off when resting.. habent changed that. again what one does for himself may not reflect what he advises others. My gh use handy changed since 2017 British tbh bud

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[James Hollingshead]

right so pull 30th of October kings gym with Simon

program by JP

reverse pull down mag grip medium

6-10 / 125kg x 8 + 2 forced reps

this attachment is in my opinion the most beneficial

feel the medium width allows for less bicep and more lats

10-12 / 115kg x 10 + 2 forced reps

assisted pull up machine wide grip pronated grip

6-10 / 35kg x 9 + 1

10 – 12 / 40kg x 11+1

this machine I aim to stay very upright so that I feel the tension almost in my armpits. trying to flair wide and create some width for the biceps poses

chest support single arm low row

8- 10/ 100kg x 10
8- 10/ 100jg x 12

this particular machine hit those lower lats very well. hand runs low and elbow stays tight

barbell row (t bar rows was busy)

8-10 / 180kg x 10
8-10 / 180kg x 12

felt good been a while!

seated shrugs

15-20 / 210 x 20

lovely machine need to go heavier though!

reverse fly machine

3 sets of 12 – 15

55 x 15
55 x 12 + 3 rest p
55 x 11 + 4 rest p

being my only dircet rear dealt exercise I like to intensifywoth rest pause .. only one per set though ..not conventional 3 rounds style

single arm preacher curls machine

3 sets of 12 – 15

20kg x 13
20kg x 15 (Simon showed me up so had to work harder)
20kg x 10 + 2 rest pause

after we performed stretches for biceps and lats

then hit posing for 15 minutes

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[James Hollingshead]

yesterdays pull session being written now will upload shortly:)

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[James Hollingshead]

Ellis again if I was good and just had a meal off say each rest day that would be ok…but I honestly go overboard and fill myself right up with cals so keep it to one day hahaa

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[James Hollingshead]

hey Ellis trying to jist do the day before legs .. the second rest day I opt for salmon and rice as salmon isn’t in my.plan so thought hey why not get the extra efas…obviously if i really want a meal off I would have but seem to be ok with just the one day

mf8 my man

I use the pots that have honey in one side.. they are amazing !

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[James Hollingshead]

legs 28/10/18

standing curls (decided this was even better than lying)

lots and lots if warm up sets here as forst movement of the workout

typical style
… increase weight and drop reps.. this bad boy hit from the get go and I can tell its really going to be beneficial

it’s similar to the upright single leg curl I saw in a recent John meadows video.at bev Francis powerhouse

managed to hit 40kg (feels like 100)
for a solid 8 first set

second set backed off slightly to 35kg and managed 12

moved on to the cursed kings gym hack squat of doom!

the groove was on point from the get go on here.. just felt right

knees ankles hips all had synergy and I felt the tension exactly where I wanted it

feet medium width and relatively low

worked up to 240kg first set (loading set felt like 320 lol) I want people to come embrace our hack.. it’s horrible in a good way

second set bacl off to 200 for 15 … felt ace.. even better for the fatigue and activation from the prior set

felt decent as hell

3rd exercise pendulum squat

we opted for a close stance actually allowing the heels to elevate slightly (sissy) still heavy believe me.. no pump shit on here

1st set 5 20s so 100kg for an easy 10.. I under shot on that set unfortunately

second set made up for it

100 again and went till total mechanical failure … managed 14 plus 1 forced rep

we moved on from here to leg press. single leg

150kg x 10 again slightly under shot but sometimes using different gyms it becomes hard to gauge.

we will know k OW though as we have logged and have the notes to refer too.

second set was 150kg x 15

very direct. almost trying to create the sensation of a lunge.. really trying to target the glutes and hams more so here.

paused RDL

now this is a movement im only just starting to get back into so being very aware of thst fact and trying to avoid lower back loading.

so having said that I literally used 100Kg barbell and focused entirely on connection quality as i know I’m in no rush to build up the numbers
.. i have a year and am very happy to be progressive at a pace thst suits

2 sets one of 10 and one of 15

gluten bridges
.. again knew to me as in I didn’t so these pre show… felt great.. one of the best feeling exercises of the day and I have to say it’s a weakness so needs work

simple approach really.

100kg x 10 and same agaimnfir 15

reason you see this pattern occurring is that I’m still figuring out strength and what I can lift with good form.. the coming weeks will see some.good jumps but again… taking it slow

adductor 1 set of rest pause

always a fan of this.. Jordan are me start these since I won the British and it has really helped certain shots.. especially side shots and front most muscular with one leg in front (sasan style)

75kg for 12 / 6 and 5

lastly biceps top up work

3 sets of seated DB curls (alternating)

20kg super strict. 3 sets of 15

(we go heavier on pull day)

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[James Hollingshead]

Hey ash no restriction
. I tend to eat around
.. well.. it’s a few thousand cals put it that way.. and it’s mostly puddings lol

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[James Hollingshead]

today’s leg workout will be

lying curls (our seated isn’t heavy enough)

1 x 6-10
1 X 10-12

hacks

1 x 6-10
1 X 10-12

pendulum

1 x 6-10
1 X 10-12

single press

1 x 6-10
1 X 10-12

paused rdls

1 x 6-10
1 X 10-12

glute bridges

1 x 6-10
1 X 10-12

adductor

1 rest pause set

single are preacher curls

3 x 12 – 15

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[James Hollingshead]

Alex the off season is where you either improve or don’t… I’ve been the person who done my own thing and it wasn’t beneficial…

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[James Hollingshead]

next week ill be traveling up to see mr Anth bailes to train legs.

we will be filming for the site:)

anth is one if the greats and if any if you ever get a chance to visit his gym.. it’s a must.. try book in with him for a pt session.. he’s a maniac and like many if us believes in the low volume approach..

so today is a rest day. pretty comfortable with training split now so as requestion from next session we shall see me logging workouts on here and my thoughts alongside them

next session will be Sunday legs.

I’ll explain as much as I can.. in as much detail as I can guys.

Hope everyone is having a great week and ant questions you know the drill

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[James Hollingshead]

JC my man x

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[James Hollingshead]

jc on top of that of which ice said.. prioritise set up.. stabilisation.. and execution.. no room for error if lagging… follow those 3 and you will progress nicely x

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