[Jimmy]

I’ve always done as jordan says here and just fight on the set of the weaker arm/leg to match. It takes quite a bit of time to get it up to speed with the same execution in my experience so keep at it

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[Jimmy]

I wouldn’t say it was excessive.. around the 190-200 mark is about right

I would most definitely split into more meals however.

6 meals of 30-35g pro will be better

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[Jimmy]

9 weeks out

242.5lbs this AM thats 4lbs this week again so the rate of loss is on point.

Back and bis today. A good session, all numbers held and not much progression but I’ve had this rotation for a long time and I’m maxing lifts out rather than strength stalling so I’m not concerned and everything felt good.

A little fuller today posing so I was happy. Another food drop from jordan. Dropping about 50g carbs across the day, more or less 10c out of every meal bar the post meal. No added cardio or steps and no clen or anything in yet and low drugs so I’m in a good place here and I expect a good leap forward in condition this week

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[Jimmy]

Welcome aboard Adam! Looking forward to following this log

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[Jimmy]

For hitting the lats I like a Single arm row or machine row. Driving elbow to the hip and driving it low on the eccentric.

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[Jimmy]

This is spot on the only thing is what the guys have already outlined.

Salt wise just salt to taste. Count the number of grinds on the salt shaker and keep it consistent. If it’s a particular hot day and you are sweating a lot add a couple of extra twists to each meal

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[Jimmy]

Delts and tris today and a good one. I felt good and progressed the majority of the lifts. The single arm over head ext just hasn’t moved in a couple of weeks and today regressed so I will swap that out but apart from that everything felt and moved well.

Posing post wo I was a little flat across the top line again. It seems the more heavily I sweat in a session the more I’m flat which obviously makes sense. Tomorrow is back so I’ll have a better idea what’s going on then with 2 training days under my belt.

Session today was

Prime lying cuffed lateral x 2
Prime shoulder press x 2
Cuffed x body pushdown x 1
Dips x 2
Jm smith press x 2
Sa tricep ext x 2
Pec dec x 3
Prime lateral machine x 4

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[Jimmy]

Hey mate.

I believe this goes on how beat up you are.

If you are just trying to shake some fatigue then a deload/de volume will be a good call.

If you are smashed I would take 2-3 days off completely and assess how you feel from there

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[Jimmy]

If you are feeling a little too beat up. I would take 3 full days off training and go again from here personally

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[Jimmy]

Nope not for me. I use converse and love them. If I do anything barefoot it makes me feel vulnerable. May be a psychological thing but none the less I’m just not comfortable.

As long as you wear something that’s a flat hard bottom and you get good connection with the floor that the most important thing imo

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[Jimmy]

I agree with clare. You will be back training again so jump back on the diet from before but I would just scale it back 4-500kcals or so and check response, after a week or so you will have the feedback on if you need to add more food or not

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[Jimmy]

Rest day

Some much needed physio has loosened me off nicely and set me up for the next 2 days training.

Today is the first day I’ve had the odd moment where I have felt like I am on prep and let me tell you it was welcomed. A little hunger and that prep feeling when doing a few tasks.. more than ready to embrace the dark side now lol

Delts and tris tomorrow and a very important session..

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[Jimmy]

Hey bud if you only have a choice between them 3 machines on legs then that’s pretty much all you can do anyway

I would favour

Rotation 1
Smith squat, heel elevated normal stance
Leg press
Leg ext

Rotation 2
Leg ext
Leg press (banded)
Single leg smith squat with back foot on bench

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[Jimmy]

Legs today and a good session in the books.

All lifts bar one set of lying ham curl progressed but last week I got a little sloppy with that one particular set so this week it had to be immaculate.

Down to 240.0lbs today and although it was the first morning I had noticeably lost some pop and I was flatter condition was much tighter.

Rest day tomorrow and some physio booked in and it’s needed. My right scap and trap and tight again and I need to be fully functioning fir these next 9 weeks, everything and I mean everything has to be perfect.

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[Jimmy]

Thanks mate! Last question, is there a limit to how many added steps you would do? I work as a barber so I’m stood up all day and accumulate a decent amount of steps already (probably 7kish)

7k is average to low in my opinion step wise. I’d take that up to 9k daily. I would say 15-20k is top end. I’d look to initially work up to 12k

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