[Jimmy]

It could be a tightness/ imbalance issue also. If after warm up and mobility drills you still can’t feel it see a physio and get them to have a look at the areas

Instagram: jimmytonk
tb-jp.com/collections/clothing - The most anabolic clothing ever! |
tb-jp.com/collections/nutrition - highest quality supplements on the market.

[Jimmy]

A single arm cable curl facing away from the stack is one that will give you a lot of bang for your buck in terms of control and constant tension.

A single arm machine preacher would be my second choice

Instagram: jimmytonk
tb-jp.com/collections/clothing - The most anabolic clothing ever! |
tb-jp.com/collections/nutrition - highest quality supplements on the market.

[Jimmy]

Medisave is great for everything you will need buddy

Instagram: jimmytonk
tb-jp.com/collections/clothing - The most anabolic clothing ever! |
tb-jp.com/collections/nutrition - highest quality supplements on the market.

[Jimmy]

Hi Leigh

What’s the rationale for a single set?

Hi, well for a year I’ve been training in my garage gym due to covid (back to a fully equipped gym when I head to uni for my masters in September).
Since I have only barbell and dumbbells I feel as though when I do 2 hard sets of rdl I get a lot of fatigue that feeds into my sessions later on in the week. Personally I find it quite hard to manage the fatigue with mostly compound movements due to the nature of my setup. If I had machines it would be a lot easier of course. [/quote]

So it would help if maybe you posted your full training set up and let’s look at it to see if we can shuffle things around to suit recovery maybe ?[/quote]

Yeah sure, I used the upper lower split on jps ebook as a template and switched the exercises out to similar movements, the rest between each session is exactly the same etc.

Upper A is:

Bench press x2 (6-10)/(11-15)

Chest supported db row x2 (8-12)/(15-20)

High incline press x2 (6-10)/(11-15)

Db row x2 (6-9) (11-15)

Lateral raise x3 8-12/11-20

Weighted pull-up x1 followed by a back off without weight

Lower A-

Back Squat x2 (6-9)/(11-15)

Nordic hamcurl x2

Db Bulgarian split squat x2 11-20

Rdl x1

Upper B-

Db flat press x2 (6-10)/(11-15)

Barbell row x2 (6-10)/(11-15)

Lateral raise x3 8-12/11-20

Pull ups weighted x1 back off no weight

Close grip bench (6-10)/(11-20)

Lower B-

Heel elevated squats x2

Bulgarian split squat x1 with an intensifier

Nordic hamcurl x3.

To note: rest days I do a light arm session nothing high in volume just some added volume usually on biceps usually consists of a db curl and hammer curl.

In jps upper lower program there’s two rest days directly after the last upper session of that week which is where I add in conventional deadlifts in my upper B but take out the bb row, since there are two days after for rest it gives me a chance to recovery from the conventional deadlifts[/quote]
So this is where the issue is coming from if you are going into the gym and training on rest days. Light arm sessions or not the fatigue you will recruit from sets across the week is accumulative leaving you not recovered when you come into your main programmed sessions. The knock on effect is you missing sets out that are arguably the most important in terms of growth because you are still tired from too much work across the board. Less impactful work will give you a hell of a lot more than more work that ends up being “fluff”

Instagram: jimmytonk
tb-jp.com/collections/clothing - The most anabolic clothing ever! |
tb-jp.com/collections/nutrition - highest quality supplements on the market.

[Jimmy]

Never heard of it

Instagram: jimmytonk
tb-jp.com/collections/clothing - The most anabolic clothing ever! |
tb-jp.com/collections/nutrition - highest quality supplements on the market.

[Jimmy]

Hey Jimmy, so i watched Jack Thorburns Instagram Story today, he says that you and Kuba split your Intra EAAs and Carbs.

How do you approach that? Do you start siping on your Intra Carbs at the beginning of your session and then after a while you add your EAAs? Why do you do it, whats the reason behind that?

The reason behind it is to allow a break between spiking protein synthesis, to then get that large spike from consuming the EAAs. So basically you would drink your intra carb first then slam your EAA’s at some point later in the session to give you that dip that is needed to spike protein synthesis. It’s makes sense really but In reality it’s just something that might or might not give you that extra 1%.[/quote]
Thanks Brady! Well explained

Instagram: jimmytonk
tb-jp.com/collections/clothing - The most anabolic clothing ever! |
tb-jp.com/collections/nutrition - highest quality supplements on the market.

[Jimmy]

One Week, Let’s Fucking Gooooo!

Ohh yesss

Instagram: jimmytonk
tb-jp.com/collections/clothing - The most anabolic clothing ever! |
tb-jp.com/collections/nutrition - highest quality supplements on the market.

[Jimmy]

New low weight this AM 219.5lbs and another step forward in condition. Lines a little deeper, skin a little more grainy and lower back more detailed so a good start.

Delts and tris is the longest session and one I absolutely need to give everything to from start to finish. A very good session. Pretty much everything progressed or held which I’m super happy with, this condition still progressing at full volume is territory I’ve never been in before. Jordan wants to start reducing volume in the sessions now condition is at this point as I will inevitably start to struggle recovery and progression wise very soon.

In for back tomorrow and feeling confident I can have another very good session. The days are going so fast and tomorrow I’m a week out from the regional which is crazy. This will give us a great indication of what we need to do for the pro qualifier in 14 days from tomorrow too which I can’t wait for I’m just excited to display all the work I’ve put in over the last year from the last outing

Instagram: jimmytonk
tb-jp.com/collections/clothing - The most anabolic clothing ever! |
tb-jp.com/collections/nutrition - highest quality supplements on the market.

[Jimmy]

I’d drop to a cruise but add food slowly and stay lean

Some people like to get body fat up as soon as possible but if you have the mental capacity to slowly reverse out of the prep phase I see much better results and off-season from the back of this.

Instagram: jimmytonk
tb-jp.com/collections/clothing - The most anabolic clothing ever! |
tb-jp.com/collections/nutrition - highest quality supplements on the market.

[Jimmy]

I’m completely with Kuba on this one. Makes no sense to add an oral here. Prioritise health as much as possible at this time.

Instagram: jimmytonk
tb-jp.com/collections/clothing - The most anabolic clothing ever! |
tb-jp.com/collections/nutrition - highest quality supplements on the market.

[Jimmy]

It sounds like you need to either scale back on your volume a touch or possibly even have a little feed up with the scale of the drop you may have pushed things too hard too quick but it’s difficult to say without seeing the full picture here.

Have a devolume for 4-5 sessions where your sessions are rock bottom volume.. if things improve it means you just need to scale back on the training a little. If not then you may need a feed or possibly a diet break to get fresh before you push again

Instagram: jimmytonk
tb-jp.com/collections/clothing - The most anabolic clothing ever! |
tb-jp.com/collections/nutrition - highest quality supplements on the market.

[Jimmy]

Hi Jimmy.

Enjoying the log .

Is there any chance you could be so kind To post up your current diet . ?

Have you altered any exercises / setup of your chest or shoulder and tricep workouts ?

Regards

Hey man.. yes sure. In terms of training nothing has been changed at all. I’m still progressing on the set up from months ago.

Meal 1

200g wild salmon

175g prawns

70g cor

30g sunflower seeds

Meal 2

300g fish mix

60g Jasmine rice

30g sunflower seeds

Intra

60g performance fuel

25g EAA taken in on hit mid session

Post

375g cod

100g cor

20g seeds

Meal 4

300g lean Turkey mince

30g Jasmine rice

10g sunflower seeds

Meal 5

300g lean minced beef

100g strawberries

20g seeds

5litres of water a day.

Pre wo stack is currently 2 x pump 2.0, 1 x jpre 2.0

Cardio is at 30 mins every day

[/quote]

Howcome water is limited to 5litres a day? Doesn’t seem like much for a man of your size haha [/quote]
Hi bud that’s just what I feel comfortable drinking. If I drink anymore it feels like I’m forcing it. 5ltrs sees me nicely through the day and it keeps me hydrated so I don’t need more. If I was getting thirsty etc I would up it however

Instagram: jimmytonk
tb-jp.com/collections/clothing - The most anabolic clothing ever! |
tb-jp.com/collections/nutrition - highest quality supplements on the market.

[Jimmy]

As above. A good carby meal the night before. Wake up and hydrate as much as possible, sip on intra carb and I would personally have your EAA in one hit before you leave for the gym.

Instagram: jimmytonk
tb-jp.com/collections/clothing - The most anabolic clothing ever! |
tb-jp.com/collections/nutrition - highest quality supplements on the market.

[Jimmy]

Another solid rest day.

Not much to report. Steps hit, pose, mobility, client work, business development and relax for an hour prep bed.

Half a pound down this morning and probably the same again tomorrow as I feel this is holding a little better now.

Delts and tris tomorrow and no other option but all out progression and aggression!

Instagram: jimmytonk
tb-jp.com/collections/clothing - The most anabolic clothing ever! |
tb-jp.com/collections/nutrition - highest quality supplements on the market.

[Jimmy]

Yes absolutely. Just means your blood glucose is low which can happen without the consumption of glycogen after or during a session and depleting stores

Instagram: jimmytonk
tb-jp.com/collections/clothing - The most anabolic clothing ever! |
tb-jp.com/collections/nutrition - highest quality supplements on the market.