[Jimmy]

Calorie surplus, progressive overload and adequate rest are you best bet buddy.

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[Jimmy]

Chest and biceps today and a solid solid session!

Everything felt very good and connection on the chest was lovely.

My mobility is improving weekly now and It’s making my execution even better and it feels great.

Session today

Prime pec dec x 2
Gym shop explode chest press x 2
Strive inc chest press x 2
Prime inc press x 1 triple drop
Assisted dips x 2
Lying prime cuffed laterals x 4
SA gym shop bicep curl x 2
SA DB on preacher bench x 2

Check in this morning saw me flat and soft. It’s that stage in prep where you look worse just before you start to tighten up and look better so I’m cool with it. As long as performance is holding and execution it on point things will be good.

I’m much much bigger at this point than I was last year so I simply need to get skinless.. no other option

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[Jimmy]

What’s your current diet look like?

Hey man this is the current diet at 10.5 weeks out

Meal 1:
200g wild salmon , 175g prawns
130g COR
30g sunflower seeds

Meal 2:
350g low fat steak mince
100g jasmine rice
200g courgette
30g sunflower seeds

During training 100g performance fuel

Post training:
200g strawberries
60g pea protein isolate

Post meal 90 mins later
120g cor
375g white fish mix
200g courgette
20g sunflower seeds

MEAL 5:
300g turkey mince
60g rice
200g courgette
10g sunflower seeds

Meal 6:
300g 5 percent beef
75g Jasmine rice
200g courgette
200g strawberries
20g sunflower seeds

……………………………….

Steps: 5000 TD, 7000 NTD

25 min bike at 120bpm

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[Jimmy]

Hey bud. Looking great and a good job so far.

As Clare said some full body shots in natural light will be a better way to assess. Front, side and back shots

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[Jimmy]

If you look at the athletes workouts and set up you will notice there is a mixture in every session.

Rep ranges in a loading set at 5-9 to target fast twitch muscle fibres and 10+ to hit slow twitch all will have have mechanical tension and in the later part of the sessions when the muscle is fatigued from the heavier work at the beginning of the session is where more metabolic work will be added. This way all bases are covered each session

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[Jimmy]

Rest day and a bit of a boring one.

Client work in the morning with some great check ins got me hyped

But then just Admin pretty much all day numbed my mind

A few walks to refresh the head and top up the steps.

All done now and ready for bed at 10

Buzzing for chest tomorrow

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[Jimmy]

Hey mate so I would take the 2nd delts and arms day out and replace this with a rest day personally.

Push
Pull
Rest
Delts & arms
Legs
Rest
Repeat

You are hitting them with a little too much frequency in my opinion. If you are training the body parts hard and to failure they will need more than 1-2 days to recover, I do believe that delts can get away with a little more volume but 2 full delt and arm day with legs in between if far from optimal and it’s likely you will see performance slip on these days and possibly the push session too.

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[Jimmy]

Hey.

So firstly I would look at execution.. do you have a good connection and feel with them body parts? Are they progressing?

With 2 push and 2 pull, assuming you are hitting tris and bis on these days. You are hitting them directly with 2 a week frequency which is a good amount in my opinion

I’m no longer a fan of arm days. I added an arm day and it gave me no growth. Only when I fixed my execution is when they grew. It’s very rare it’s a case of adding more in this situation.

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[Jimmy]

As Clare says there is only a need to cut sweeteners if they bloat or cause you any kind of digestive issues. Other wise they are good to stay.

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[Jimmy]

Another 2lbs down this morning so we are flying now. 8lbs in 3 days but at this stage of fullness and condition drops like this are not a concern. In this case it’s a good thing.

In for back today and a great session. Pump was good. Definitely a little tighter again posing. All lifts progressed and felt nice. Everything is just feeling on the money at the minute.

Rest day and a busy admin day tomorrow for me. I’ll walk to the gym for some steps then cardio, pose and walk back and that will be a good amount of steps hit early on then just a couple of short walks between meals will be needed.

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[Jimmy]

Hey mate.

Thanks for adding the pics.

I would drop some fat and water from here. Pushing any more will just make composition worse in my opinion.

Short tidy up phase and go again.

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[Jimmy]

Solid panel this mate.

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[Jimmy]

I would look at bloods for hematocrit a you are covering most bases here. However it is possible the cycle is causing this.

Unless you are very heavy at the minute. Get bloods done and see what’s what bud

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[Jimmy]

I would go pretty much same as hilly.

50mg meal 1
50mg 30 mins pre training

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[Jimmy]

 

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