[Jimmy]

45min-1hr pre workout

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[Jimmy]

Hey. This is very common and we will have all been there from time to time. I dont believe there is a “trick” but like you are through the week just be prepared. Try to get up at a decent time and dont push your day too far back so you are playing catch up. Set a target to complete one full weekend on plan to start and build from that.

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[Jimmy]

rest day today and it was much needed. I have felt very tired and lethargic as we get into to nitty gritty from this off season. food is high, activity is low, training even on bad days is very intense and constantly keeping things at this level becomes exhausting when you operate like this day to day month to month but again I believe that this will make the difference in the long run and I thrive off the challenge of being more resilient that anyone else. legs tomorrow and the nerves are already kicking in

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[Jimmy]

Hi mate. Firstly great work on getting in shape and a valuable lesson learned not to take it so far on the bulk next time. this is very person dependent but if you are in no rush or have no timescale then the slow approach I believe would work better for you in order to keep things tidy. i would start by adding a little carbs on a training day, say around 40g and asses from there.  Dont just keep adding kcals for the sake of it. If you are still progressing and growing from an increment in food then keep it there until you stall then add again. As your food starts getting higher I would see a benefit to add a little fasted cardio in there too, this will aid digestion and keep you from being lethargic from a sedentary job.

Thx for the reply mate! Ill start by adding 20g carbs before and after my workout. My current macros are approx 300c 240p 70f. Carbs will become 340. In case i stall, should i add another 40g of carbs or some fats? I think my proteins are on a good level. [/quote]
I would go another 20g carbs to rest day or you can do another 30-40g carb training day. after these you can think about adding a little more fat into rest day.

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[Jimmy]

Another late one tonight and it was pull over at flex Rotherham. Today I felt particularly tired and pretty flat motivation wise. This to me is my body screaming for a rest and normally we would take days off but with only a few weeks left on this push we will carry on and still beat the book every session whether we feel like it or not. this is what makes the difference.

session tonight was
extreme row x 2
tbar row x 2
prime row x 2
PSP attachment pulldown x 2
assisted pull up x 1
reverse pec dec x 2
DB shrug x 2
DB bicep curls s/a x 2
DB hammer s/a hammer x 1 rp

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[Jimmy]

Just an off day bud by the sounds of it. Dont let it affect your sessions going forward. If strength and performance keeps dipping over a period of a week/2 weeks then it’s time for a week off/deload

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[Jimmy]

Hi mate. Firstly great work on getting in shape and a valuable lesson learned not to take it so far on the bulk next time. this is very person dependent but if you are in no rush or have no timescale then the slow approach I believe would work better for you in order to keep things tidy. i would start by adding a little carbs on a training day, say around 40g and asses from there. Dont just keep adding kcals for the sake of it. If you are still progressing and growing from an increment in food then keep it there until you stall then add again. As your food starts getting higher I would see a benefit to add a little fasted cardio in there too, this will aid digestion and keep you from being lethargic from a sedentary job.

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[Jimmy]

Changing one or 2 exercises at this point is ok in my opinion however keep the programme largely the same so you have a marker of strength throughout your mini cut

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[Jimmy]

I’m with hilly here. I would push for another 2-3 weeks from this point and you will be ready to push back up. be careful with the sharp drop in calories.  even though the goal is to get in and out of the mini cut fast, we still want to keep performance and muscle retention to a maximum.

Hi Jimmy, i appreciate the feedback. I’ll definitely take everyones advice and push for that extra 2-3 weeks. I did take a big hit on strength today but I’m just going to take it as a bad day, rest up and see if how the next session goes. My Pull and Leg days are definitely improving but for some reason my Push days fall off a bit in a deficit.[/quote]
I’m with you on that bud. my strength does exactly the same thing. sometimes we eat less food on leg day for example and a little more on or the night before a push day to give that extra kick. As long as the deficit across the week is still the same your weight will fall in the same manner so its maybe something worth considering if it keeps happening. keep me informed on how you get on mate.

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[Jimmy]

I’m with hilly here. I would push for another 2-3 weeks from this point and you will be ready to push back up. be careful with the sharp drop in calories. even though the goal is to get in and out of the mini cut fast, we still want to keep performance and muscle retention to a maximum.

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[Jimmy]

push day today and we filmed for the site. I wish I could say it was a monster session with pbs been hit left right and centre but it was a very mixed session. after warming up on the first machine ready for top set we realised the frame was buckled and getting worse so we chose another press. on the first rep kuba re tweaked his pec so that was him pretty much out for the pressing of the session. this set the tone and the first few exercises just passed by with no real conviction, not for lack of trying but it just wasn’t there which is really annoying. the rest of the session was better after the pressing and we managed to get into a groove and make a session out of it.
pull tomorrow and a clean start for a better session

tonights session

Atlantis shoulder press x 2
Atlantis inc chest press x 2
Atlantis close grip Smith press x 2
pec dec x 2
DB lateral raise x 2
lying cuffed lateral x 3
upright row x 1 rp
prime tricep rope pushdown x 3
single arm tricep cable x 1

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[Jimmy]

in a “conventional” load and back off set I would like the back off set to be 10-15 reps for reasons oscar explains above. it also allows us to tap into the slow twitch fibers as well as the fast twitch fibers on the load set.

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[Jimmy]

I think this is person dependent on how well the individual adjusts to the shift patterns. I have worked shifts in the past and it absolutely ruined me but I know plenty of high end amateur bodybuilders that work shift patterns absolutely fine.

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[Jimmy]

Hi all. rest day today and it was welcomed from yesterday’s session. my legs were hurting today and last night which made me loose a bit of sleep and I only managed one nap today where I usually get a minimum of 2 in in a rest day. Still feeling good though and ready to hit a push session with kuba and the giant tomorrow where jay from magic eye will be over to shoot and produce another banger for everyone.

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[Jimmy]

Legs at the mecca tonight with the crazy polish man again and a very good session it was too. Hack squat got put back in and the load moved well. my legs were playing up a little again with the sciatic pain in my quads but they held out better than usual so I’m taking a positive from that. currently sprawled on the sofa unable to walk so I know the job was done. Another rest day tomorrow and probably a bit of a feed for the last meal as I feel like I need it, not mentally because I hate food but performance wise I like to have a large carb and calorie dense meal on rest day before push.

tonights session was

prime lying leg curl x 2
prime leg ext x 2
Atlantis hack squat x 1
precor leg press x 1
45° hyper x 2
lying DB ham curl x 1
abductor x 1
calf raise x 3

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