[Jimmy]

Great job mate and in a good position for a first time competitor at 4 weeks out.

You can always get leaner however it can be to the detriment of your physique. Now it’s difficult to say 100% but the red flags you are bringing up would most certainly warrant a refeed.

You need to be able to complete the next 4 weeks optimally and from what you are describing it will likely be a downward spiral from here.

I’m assuming you don’t have a coach to guide you.

You have had a step forward in condition so now would be a good time to refuel, get fresh and nail the latter stage of this prep.

I would favour a 2 day clean refeed from here and a drop in steps or expenditure on these days

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[Jimmy]

Hey Jim, you have 2 rotations for your split?

Hey bud.

No currently just one rotation. The sessions are higher in volume and number of exercises that I’m used to but I hit everything across the board with the one rotation so there is not much call for a second here.

I actually prefer this set up as I’m attacking the same exercises more frequently and I’m getting a good response especially on my arms which is something that we wanted to bring up.

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[Jimmy]

Great days rest today.

Woke up feeling fresh and had a productive day on the client front but also managed plenty of down time. A couple of naps and all meals In early while chilling on the sofa

I had probably hit about 500 steps by 4 o’clock so I had a stroll out with the dogs before my larger meal to keep digestion on point and to get some fresh air.

Chest and bis tomorrow and I’ll also check in with jordan so I’m looking forward to seeing where things are at and possibly update you guys

Here’s to the last week of home workouts too! I know everyone is more than ready for the gyms and to crack on

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[Jimmy]

Is the pain muscular? If so this could indicate a tightness in the posterior chain somewhere. Usually glutes or hams if it’s one side of the lower back.
Physio, mobility work and some foam rolling will help in that scenario.

Hey, i have pretty damn good mobility, always stretching and warming up well. yes i´m pretty certain it is muscular, it could just be overworked.

[/quote]
I would still see a physio the area may just be tight. Great mobility prevents these issues generally but only to a degree if you are constantly lifting heavy loads. If there’s pain it indicates a problem

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[Jimmy]

Is the pain muscular? If so this could indicate a tightness in the posterior chain somewhere. Usually glutes or hams if it’s one side of the lower back.

Physio, mobility work and some foam rolling will help in that scenario.

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[Jimmy]

Firstly let’s try eliminating the coffee pre workout or any time In the day before you train just to be sure. If it’s still there we know it’s not the coffee as this doesn’t always sit well pre wo. That would be my first port of call from here bud.

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[Jimmy]

Unfortunately you can’t train your biceps to a “peak” Your genetic structure will dictate the shape and insertions of your biceps. So just get them as big as possible

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[Jimmy]

Sunday and back… done.

Trained a little later today because of the usual sunday gym access. I had a great session, I was very strong and the pump felt great again.

Rest day tomorrow and man is it needed. Super busy week coming up re programming every one to go back to the gym and a lot of clients nearing the end of tidy ups and prep is going to make for a manic one but I love it

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[Jimmy]

My initial thought is Possibly pre workout causing this or possibly inta. However a little more info as the guys have suggested would help.

Is a stim pre wo or intra something you use?

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[Jimmy]

So would that be A B A on week then B A B the next

No you would do 3 A sessions then the following week 3 B sessions and repeat it that way. As rich says much better for exercise frequency also

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[Jimmy]

Evening all.

Early log entry for me today as I’ve got all my work done and food prepped so I have some time on my hands that I’m certainly not used to.

Delts and tris today and a great day for me. The session was progressed across all lifts and I was nice and full after the session. Most definitely back to where I was. A huge win for me today is that appetite and digestion the last couple of days has been back on point, everything is settled, waist is tighter, body comp better so it’s time to GO. Jordan wants a few more days at this then he’ll make any calls he needs to. 6 or so weeks to get as big and as full as possible.

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[Jimmy]

Hey Casper.

Have you added some pictures? I can’t see them

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[Jimmy]

Ok so a quite a big jump. From here I would most certainly enter a short sharp mini cut.

You will get in shape quick from your show a month ago so likely a 4 week tidy up to drop the water and some fat, 6 weeks max will see you lean again. Then I would rebound out of that slowly and allow yourself a long growing phase.

If you were to push into an off-season from this current position you would simply just get too fat fast and have to cut the push up short.

Get lean again, get responsive and you are good to go man.

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[Jimmy]

Hey bud. How bad is it when you say rebound hasn’t gone to plan? How high is body fat etc?

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[Jimmy]

If you are looking for a cheap protein source then chicken bought in bulk is a good option and Turkey also.

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