[Jimmy]

Rest day today nothing happening apart from relaxing and eating. I felt pretty beat up from the 2 previous sessions so I had to have full rest today to make sure I’m ready for legs tomorrow!

feeling very good during this 1st week in the cruise

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[Jimmy]

Definitely fake bud.

what where you using?

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[Jimmy]

As above, However make sure your execution is correct. Chest up, Scapula tucked back and down ( like you are trying to shove them in your back pocket) and keep this position throughout the whole movement, at no point should your chest dip and your shoulders round.

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[Jimmy]

pull day today and a bit of a mixed bag. me kuba and Jamie were all smashed from legs still and it made it hard to get into a deadlift position and drive properly. Because if this I basically stiff legged the full top set and that was enough for me to call it a day on them as I would of just hurt myself if I had done another set, things just didnt feel good at all. As of next session block pulls will be added instead if the deadlift. rest of the session went well and now I’m ready for a full days rest tomorrow tonbe fresh for legs In 2 sleeps.

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[Jimmy]

Hey @jimmytonk1 , thanks for taking the time to reply. I appreciate it.

Recovery is better these days. Our youngest daughter is 2 now and generally allows me to get 7 hours of sleep a night!

Training is more intense now, which is good. I’ve stepped back to a upper/lower split, which is strange after years of body part splits.

Nutrition is the area I need to work on. How much of a deficit should I aim for?

The other question is whether my test levels are a little low?

Kevin has beat me to it there jon and hit the nail on the head. I always prefer to start 500kcal below maintenance.

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[Jimmy]

Hey mate. Firstly you want to make sure 3 things are in check and monitored.

Training
Nutrition
Recovery

Find a training programme that suits you. Ideally i would suggest you start with full body training. There are many threads on the site that will give you all the information you need to set this up.

Your nutrition has to reflect the current goal and situation. Judging by your post its likely you will want to reduce body fat until you are in a good enough shape to start pushing food up and start building some new muscle. This would mean being in a calorie deficit for a period of time.

Recovery is a massive component. If you cant recover you will not progress. Make sure you get enough sleep. If you are still struggling energy and performance wise this is when you may need to reduce the volume or frequency you train at.

To start it’s a game of tinkering. It may take you a while to find your groove but if you use the information available on the site and ask questions you will get there alot sooner.

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[Jimmy]

Hey bro. What was the cycle and dosages before you went into the cruise?

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[Jimmy]

currently I’m 25kg above my last stage weight mate. It has took me a year to do this. I did reach this weight in October but it wasn’t as tidy as I am now. It all depends on your condition and composition. Dont be afraid to keep pushing up. People who have a hard time gaining muscle need to stay in a surplus longer in my opinion. I’ve found the best way is to start pushing up from a position where I am lean and add food very slowly over a long period of time, this way no mini cuts are needed and then I’m constantly in a surplus. The number one factor here is not been afraid to keep pushing weight up when you feel uncomfortable

Yeah thats the answer i thought, and you are right iam an ectomorf so really need to buckle down next time after my spring competition as you sad start from lean and slowly add weight and strength.

As always thanks för answer my friend![/quote]
no problem bro. let me know how you get on 🙂

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[Jimmy]

Ok so I am settling into the cruise nicely. First thing i have noticed is that my ability to digest food is much better. My digestion hasn’t been bad at all recently but this has shown me that drugs may have been a little high and effected my ability to digest food optimally and I cant help but wonder If this has effected my nutrient uptake? That been said it was a very very good run I just had so I’m not complaining at all. We believe I have gained over 20lbs of stage weight this year alone so something was working Haha.

Today was push and I attacked the session how I explained above. I progressed every lift and I even got stronger and stayed fresh as the session went on. You really don’t notice the amount of fatigue the intensifier sets cause until you take them out. Generally I’m feeling awesome, still hampered with the usual niggles but we are managing around them.

tonight’s session was

smith shoulder press x 2

inc Atlantis press x 2

dip machine x 2

pec dec x 3

Atlantis raise x 2

lying cuffed lateral x 3

cuffed cable tricep crossover x 3

Atlantis SA tricep x 1

Jimmy How much in wieght have you gained since stage weight and over how long time, i have really hard time to put on muscle this day (trained long time) but iam also a little conservetive with my weight gain, i often just go up 15-20lbs from stage weight maybe i should push the weight up a little more next time or what do you think, and then hold the weight for 2-3 mounth?[/quote]
currently I’m 25kg above my last stage weight mate. It has took me a year to do this. I did reach this weight in October but it wasn’t as tidy as I am now. It all depends on your condition and composition. Dont be afraid to keep pushing up. People who have a hard time gaining muscle need to stay in a surplus longer in my opinion. I’ve found the best way is to start pushing up from a position where I am lean and add food very slowly over a long period of time, this way no mini cuts are needed and then I’m constantly in a surplus. The number one factor here is not been afraid to keep pushing weight up when you feel uncomfortable

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

[Jimmy]

Ok so I am settling into the cruise nicely. First thing i have noticed is that my ability to digest food is much better. My digestion hasn’t been bad at all recently but this has shown me that drugs may have been a little high and effected my ability to digest food optimally and I cant help but wonder If this has effected my nutrient uptake? That been said it was a very very good run I just had so I’m not complaining at all. We believe I have gained over 20lbs of stage weight this year alone so something was working Haha.

Today was push and I attacked the session how I explained above. I progressed every lift and I even got stronger and stayed fresh as the session went on. You really don’t notice the amount of fatigue the intensifier sets cause until you take them out. Generally I’m feeling awesome, still hampered with the usual niggles but we are managing around them.

tonight’s session was

smith shoulder press x 2
inc Atlantis press x 2
dip machine x 2
pec dec x 3
Atlantis raise x 2
lying cuffed lateral x 3
cuffed cable tricep crossover x 3
Atlantis SA tricep x 1

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[Jimmy]

Hey man, just wanted to drop in and say this is on of my favorite logs on the site. I love your methodical approach to training/diet/recovery. Keep it up! Pulling for you dude.

Thanks man. I appreciate that alot. Glad you enjoy it

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[Jimmy]

300 a time like everyone is saying is what I favour. sometimes you may need more for the first one or w increases if you were coming out of a large deficit or diet period

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[Jimmy]

personally no. Ideally we want to keep food the same as this contributes to recovery and performance also. I would never want to drop calories in a cruise phase. like I said we will get a little softer but composition usually allows us to remain on the same food without dropping anything out.

Jepp you right i think many just lowers beacuse of estetik and not thinking about perfomance and muscle preservation.

Good luck now on cruise you look big now my man ????[/quote]
Thanks Mattias

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[Jimmy]

So now we are in a cruise phase I’d like to explain how we plan to keep progressing and measures we will take to do so. Whilst on a higher dose of anabolics our recovery is very good, especially when we are also working on every aspect outside of the gym to optimise this further. This allows us to push things hard in the gym, not just with weight but how far we can take a set and how far past failure we can be taken, with things like drop sets, rest pause sets, forced reps etc we can really beat our body up and recover pretty well from it as long as volume and frequency are managed adequately. Now what happens when the amount of drugs are significantly reduced? Strength and performance inevitably drop, right?…. no. This is not the case. RECOVERY will drop. So how do we go about retaining the same amount of work to keep muscle with less recovery capabilities? Through the last 2 cruises myself, kuba and jamie have all progressed in strength and kept all mass. We get a little softer which is a given due to the lack of androgens mainly. This is done by firstly removing all “intensifiers” so no drop sets or forced reps and no grinder reps (the ones that almost take your soul) as over a period accumulative fatigue will add up and leave you in a hole you can’t get out of recovery wise, now you are dicing with loosing progress in the gym as well as motivation this will equate to loss in muscle once you cant preform the weights and numbers you were once on cycle. Strip your sessions back to basics. 1 load set and back of set beating the book each week without forced or grinder reps. Initially keep volume the same, if you can feel fatigue creeping up it’s a good idea to drop a couple of sets out of your session. For example instead of doing 3 sets of pec dec do 2 and 1 set of shrug work instead of 2 and try and tip the balance so your recovery is back on par. As long as you are recovered strength has no reason to drop off and this is how we apply our cruise phases to much success. You may feel like it’s a lazy way of training but it’s a necessary evil and very effective.

Yeah this is a really good strategy, when you have cruised before have you noticed that you have to go down a little in calories so that you dont store more fat than nececery in those phases?[/quote]
personally no. Ideally we want to keep food the same as this contributes to recovery and performance also. I would never want to drop calories in a cruise phase. like I said we will get a little softer but composition usually allows us to remain on the same food without dropping anything out.

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

[Jimmy]

So now we are in a cruise phase I’d like to explain how we plan to keep progressing and measures we will take to do so. Whilst on a higher dose of anabolics our recovery is very good, especially when we are also working on every aspect outside of the gym to optimise this further. This allows us to push things hard in the gym, not just with weight but how far we can take a set and how far past failure we can be taken, with things like drop sets, rest pause sets, forced reps etc we can really beat our body up and recover pretty well from it as long as volume and frequency are managed adequately. Now what happens when the amount of drugs are significantly reduced? Strength and performance inevitably drop, right?…. no. This is not the case. RECOVERY will drop. So how do we go about retaining the same amount of work to keep muscle with less recovery capabilities? Through the last 2 cruises myself, kuba and jamie have all progressed in strength and kept all mass. We get a little softer which is a given due to the lack of androgens mainly. This is done by firstly removing all “intensifiers” so no drop sets or forced reps and no grinder reps (the ones that almost take your soul) as over a period accumulative fatigue will add up and leave you in a hole you can’t get out of recovery wise, now you are dicing with loosing progress in the gym as well as motivation this will equate to loss in muscle once you cant preform the weights and numbers you were once on cycle. Strip your sessions back to basics. 1 load set and back of set beating the book each week without forced or grinder reps. Initially keep volume the same, if you can feel fatigue creeping up it’s a good idea to drop a couple of sets out of your session. For example instead of doing 3 sets of pec dec do 2 and 1 set of shrug work instead of 2 and try and tip the balance so your recovery is back on par. As long as you are recovered strength has no reason to drop off and this is how we apply our cruise phases to much success. You may feel like it’s a lazy way of training but it’s a necessary evil and very effective.

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