[Jimmy]

Looks fine to me

I would keep a very close eye on recovery and performance running it PPLR as it will mean you have an RDL, Brent over row and rack pull within 6 days. If you are strong this will take a lot to recover to be fresh enough to hit all these compounds with maximum intensity and progress.

Set and volume wise I like it.

It may need some micro management as you get into it but from a starting point it should work ok

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[Jimmy]

Something a little different tonight from me.

So today was legs, I posted a picture I felt wasn’t out of the ordinary really and people loose their minds in the DMs lol.

Now I am around very impressive legs constantly and it’s the norm to me but then again I train and put myself around the best we have in this country.

It got me thinking what it is that builds truly impressive legs and why aren’t they everywhere with the amount of people who train nowadays. I’ve used the genetics card a lot for myself and it would be a lie to say that a genetic element hasn’t built my legs to the shape and size they are today, high muscle insertions and very small joints etc

So is it genetics that build impressive legs? No! Not for the most part. I laugh and pass an off the cuff comment when people ask me how I’ve developed my legs but the truth is it’s taken over 10 years and 6 of them have been at the point I would call myself an elite trainer.

All the people I know have that have impressive legs have one thing in common and that’s they aren’t afraid to dielr at least pass out in that set and every set, sounds dramatic I know but when you train with the intensity that scared you 3-4 days prior, the loads are getting so heavy that it’s hit and miss it you will still have a muscle attached by the end of the set, you have anxiety, feel sick, the small talk at the beginning before the session starts because you are trying to put off starting because you know once it starts you are going to be in a world of shit from start to finish. If you have experienced this you will understand, now try doing this week in week out without missing a beat and even your 70% load deload sets puts most people to shame. You go away, do all the above with adequate rest and nutrition and in 5 years you will have good legs, if not it’s likely they will always be mediocre at best.

You can’t fake big legs and it’s as simple as that.

Something to think about…….

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[Jimmy]

Also don’t be scared to rest. This will only push your body forward in terms of performance and a much fresher and fuller looking physique.

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[Jimmy]

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[Jimmy]

I don’t think it’s always necessary to do cardio in the off season. Especially when food isn’t too high and digestion is good it can be left as a tool to implement once food starts getting on the high side and you need that extra help in digestion etc.

Obviously the benefits of cardio year round from a health, routine, digestion and cardiovascular standpoint is beneficial but if fitness isn’t an issue either and you are reasonably active I don’t see a problem.

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[Jimmy]

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[Jimmy]

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[Jimmy]

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[Jimmy]

30-40 mins of mobility work. Full body

Hi Jimmy.
Do you only do these exercises on training-free days?[/quote]
Hey mate.

Yes currently everyday, twice a day. My mobility is terrible and it’s affecting every pose i hit. Once things are loosened off and movement is better the mobility and stretches will reduce to once everyday but i will still hit them on rest day

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[Jimmy]

What’s up everyone so today was rest day and I know I always say standard rest day but I’ve not been over the rest day set up in a while so it will be worth going over it again

Rest days for me currently entail

Wake up 7am, this gives me an extra hour than training day Of sleep

4000 steps cardio

1 round of posing

M1

30-40 mins of mobility work. Full body

M2

Food Shopping and steps to 10k with a walk after.

M3

90 min nap

M4

Same mobility work as AM

Organise supplements for next 2 training days

M5

Chill

M6

Little more chill time then bed usually 60 mins post meal and steps I need to meet my 11.5k daily target usually gets hit while I’m up and down stairs to the kitchen between m5 and m6.

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[Jimmy]

I think you are in a great place here mate. No glaring weaknesses at all. Possibly legs may need to be prioritised moving forward.

For me I think just overall thickness so the PPL style set up implementing progressive overload is perfect for that.

I would look at doing

Push
Pull
Off
Legs
Off

Prioritising legs with the rest either side. I feel like this will be the best moving forward.

This is a set up me, Kuba,AJ and Jamie have used this last year so looking on our logs will give you a good idea on how we set this split up.

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[Jimmy]

Pull today

Decent session with progression throughout. Connection with the lat was better and while posing after I managed to get some more range of motion in it. Once I can get these lats open it will be my strongest shot by far. The RDLs and heavy pulling along with really learning how to contract the lats HARD has really paid dividends. I’m just hoping we can get them sorted sooner rather than later

Currently sat a little more watery than I would usually expect to be at this body fat. It’s possibly the test being pretty high or the GH that I’m using as this is the first time using GH I’m a deficit/diet phase.

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[Jimmy]

There’s very little chance that you will have damaged your thyroid IMO a lot of that kind of stuff you hear is old school myths. “You must taper up and down etc or it will never work again”

Your thyroid is more versatile than you think and unless you have previously had trouble with thyroid function it’s likely your production of t4/t3 will bounce back on its own pretty quickly.

To minimise fat gain I guess tapering to 25 then to 12.5 then off would work better. Personally I just come straight off and never see too much of a rebound as long as my output and nutrition are in check.

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[Jimmy]

I would just do the cyp and mast prop EOD

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[Jimmy]

Check in and push this AM

Check in wise things are good I’m just absolutely fucking sick that I can’t get this lat moving. It’s really bothering me now, it’s affecting all my poses and despite spending almost £200 a week in physio and chiro nothing at all seems to be happening or no solution. My morning mobility routine is getting more and more rigorous and even though my flexibility is increasing dramatically it’s still not helping. I’m booked in with a guy next week that has worked with a tonne of bodybuilders and I know he’s very good and I’ve got my fingers crossed he can figure out what’s going on

Push day was a success

Anavar has been dropped pre wo and trestalone has been added.

Adex added in at 0.5 e3d
T3 to 50mcg daily

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