[Jimmy]

Slowly is always better I have found. initially a larger jump of 400-500kcals is fine but from there on out you want small increases as these add up over the weeks.

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[Jimmy]

I think either way is fine. I have always used uncooked.

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[Jimmy]

some pics from this AM 119kg

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[Jimmy]

What’s up everyone. Rest day today and I also checked in this morning. I’m in the place where I need a mini cut but prep is too close so we ride it out. The cruise has made me softer which was inevitable. I did however weigh in at 119kg which is my biggest weight this offseason. Although I’m ready physically and mentally to come down I’m still happy with what we have achieved this year. my physique needed balancing out and we have done that wonderfully. I’m still a little bottom heavy from the front but compared to last year its night and day. My waist always blows out in off season and believe it or not this is one of the tightest its been for end of a growth phase so I know it will still be tiny when we get down. Lots tissue has been added and I’m very looking forward to sharing my prep with you all and seeing what we have underneath.

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[Jimmy]

Evening everybody. A good day today. Despite feeling like crap. Me kuba aj and Jay from magic eye went bowling with the giant for his YouTube in the most retro, surreal place, but that’s Rotherham for you Haha. After that it was down to business and pull day. RDLs are back in and they felt very nice indeed, I’ve struggled to get into a deadlift position so have been battling with progress there, I feel like I can push the RDL close to 7 plates before prep for sure. Apart from that the rest of the session was ok, i started to feel a bit crap as the session went on, I dropped volume a touch to aid in the next few days recovery just incase I feel better.

tonight the session was

RDL x 2
seated pulley row x 2
DY row x 1
assisted pull up x 1
prime pulldown x 1
rev pec dec x 3
rope shrugs x 3
cable curl x 3
SA DB preacher x 1

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[Jimmy]

room to increase cardio gradually here as the others have said. avoid dropping the food for a good while yet.

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[Jimmy]

I think that’s a pretty straight forward answer for you and I agree with the rest. A good question though as it’s one that gets asked frequently.

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[Jimmy]

How you can recover from a split will be dictated by things like volume, the intensity you train at, activity away from the gym etc.

As a newbie to this I would advise less to start and you can always add more. You may be able to get away with 3 on 1 off initially but as you get stronger and can train with more intensity this will have to be reduced in order to recover. The education section will help a tonne but for you I would really move towards a full body split to start

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[Jimmy]

I can see this having some benefits to digestion for sure, generally in a cruise digestion is better anyway.

I dont drop my protein ever really, i dont personally see a need.

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[Jimmy]

evening all. so yesterday I felt like absolute crap and went to bed expecting not to be training today but meal 1 came round and I felt fine, a little ropey but after another nap I woke up fine.

push today and we had Oscar over which is always a massive pleasure. I love his passion and how meticulous he is, our conversations always brings out the fire in me to be better.

the session today was

prime raise x 2
high inc Smith press x 2
prime chest press x 2
dip machine x 2
pec dec x 3
Atlantis raise x 2
lying cuffed lateral x 2
prime attachment tri pushdown x 3
single arm cable tri x 1

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[Jimmy]

Hi guy. A quick one this evening. I felt pretty rough all day and it finally looks like I’ve been hit with something. the usual cold sweats but hot and feeling weak. I’ve currently still got one meal go so I will get back off to sleep now and get up to eat then back to bed. Ill or not all the food still gets eaten.

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[Jimmy]

I’ve found 40iu to always be a decent starting point and adjust accordingly with your BG readings

_________________________________________

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Wow that seems pretty high. Personally I would go hypo just on 12iu a day!![/quote]
long slin is completely different. 20iu would be a very small starting dose. people usually go in at anywhere from 20-40iu this will all depend on how your BG readings are throughout the day before you introduce the long slin.

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[Jimmy]

legs tonight and a decent session too. kept volume to a minimum and didnt take the working sets too far. I feel like this was a good move on my part. going nuts on legs tonight would of wiped me out for the next few sessions.

tonight’s session

seated ham curl x 2
safety bar squat x 1
Precor leg press x 1
leg ext x 1
45° hyper x 1
lying ham curl x 1
adductor x 1
seated calves x 3

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[Jimmy]

I’ve found 40iu to always be a decent starting point and adjust accordingly with your BG readings

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[Jimmy]

Full days rest for me today. it was important today that I rested up fully because I’m on the cusp of overreaching and digging myself into a hole recovery wise. some basic stretching and mobility work in the morning followed by a full day of watching the Arnolds. watching Fabian win his procard really motivated the shit out of me to get this prep going and seeing what we can do this year with a proper prep and bringing a classic physique to the stage that is worthy of not just turning pro but competing with them. Legs tomorrow… let’s go

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