[Jimmy]

I would always wait. Ask to jump
In like jessy says or ask how many sets left. This just lets the people know you are waiting so they don’t take the piss sat on their phone etc

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[Jimmy]

Early log entry for me as my day is pretty much done. I’ve not stopped all day. I’m physically rested but mentally fried.

My day today

Wake – pose and mobility on a rest day morning.

Meal 1and first bout of client check ins

Meal 2

Shopping. I shop every rest day so my next 2 days of fish is completely fresh.

Online businesses webinar

Meal 3

Second bout of client check ins

Set up new clients

20 min dog walk before my biggest meal of the day

Meal 4

Complete and work in new coaching system

Nap

Meal 5

More work on coaching systems and final bout of international check ins

Meal 6

1 hour off all tech and screens

Bed…

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[Jimmy]

Explain to your partner how much this means to you and that you, what the prep entails from start to finish and you will need their full support. Things won’t always be sunshine and rainbows and it’s likely you will be very distant from them especially towards the end of the prep.

Once you have had this conversation it makes things much easier for your partner to understand and to possibly expect.

If they aren’t willing to support your goals and aspirations when they mean that much to you then it wouldn’t be a relationship you would want to be in anyway imo.

Have the chat and move forward as a team! ?

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[Jimmy]

Cardio imo is exercise with an elevated heart rate in the ranges mentioned above, getting a sweat on and working the lungs hard. Anything other than that is just NEAT or steps etc

However as Jordan says output is output

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[Jimmy]

Back and biceps today and things are flying.

Everything progressed nicely and now I’m attacking some serious weight with maximum connection and it’s destroying me every session so the following rest day is needed. I feel like I can really take my back development to another level this year and I aim to never to be beaten from behind on stage, that’s all I think about throughout the session. I also trained biceps pain free again and now I’m getting some decent growth

Today’s session

Machine pulldown x 2
Seated machine row x 2
Extreme row x 2
Machine pulldown x 2
Cable rear delt row x 2
Shrug machine x 1
SA bicep cable x 4

A busy day tomorrow but that’s at the desk so I will not be moving. Napping and eating inbetween calls and check ins

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[Jimmy]

Firstly what is the goal? Are you in a competition prep? I would question why you would need to go upto 160mcg of clen.

It’s likely anxiety and tightening of the chest. A side effect of clen but I would almost certainly reduce the dose

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[Jimmy]

In terms of jumping back on cycle once things are in range your liver values are always going to be raised but it’s about how you can manage them with your health supps and as you mentioned the dose you use and how long for.. once things are in range.. 300 test and 400npp I wouldn’t say was outrageous, then get another blood test 8 weeks in and get someone or post on here to take a look and go from them markers.

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[Jimmy]

I think I understand this.

If you aren’t feeling like you are recovering properly it’s likely your volume or frequency is too high. From this it sounds like volume.

Reduce your volume like you say and get rid of any “junk volume” any exercises or sets that will provide no significant value to the session.

Less volume and getting stronger will absolutely make you grow more, less sets will also allow better recovery initially and allow you to get stronger faster then running yourself into the ground through volume

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[Jimmy]

Take all the above you mentioned along with vital support like hilly says to address the alt score. CK levels are actually not bad at all. It’s not uncommon for many lifters to be around 6000-8000 if you have trained in the last day or so. If a GP saw that they would probably flip out but from our point of view we know why it’s elevated and this level is fine

Take another 4 weeks and implement the changes then re test and go from there bud

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[Jimmy]

Hey bud. Good start.

Definitely don’t waste too much time taking it easy. You have made a decision and a start to get the fat off so immerse yourself in the challenge and tick one day off at a time, create habits and this will all be much easier too

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[Jimmy]

If you are still progressing then keep as you are. Don’t try and fix something that’s working.

I would pay close attention to your performance. You could burn out after a while on what your are currently doing… a tired body isn’t a responsive one. Deload when needed and if that doesn’t work then reduce training a touch. If you can kee going then crack on. So far great work bud

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[Jimmy]

Delts and tris today and it was a banger. I woke up this morning feeling a little flat and soft. I’m pretty sure this is purely down to the leg day absolutely ruining and emptying me.

Things in the gym felt good from the off. Pretty much everything progressed and I’m getting into new territory with pretty much every lift now in this session but with very good connection and control.

Throughout the session I felt much better and tighter and posing after I was pleased with the look however the pump just would not piss off and made posing difficult.

One thing this year I have to nail more than anything is posing and mobility. I am doing all I can daily to make this better. I’m making progress but my rate of growth is always an issue when it comes to keeping on top of mobility but weekly physio keeps me improving along with mobility work on a morning.

I’m for back tomorrow and another session strength is flying so I’m looking forward to seeing what I can do tomorrow.

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[Jimmy]

Hi Jimmy hope your well . When you list 3 or sometimes 4 sets on moves such as pec fly , laterals etc how are you doing these all in the same rep range or different rep ranges / back off / heavier sets .
And the same with hack squats how do you approach the 3 sets ?
Many thanks

Hi bud

So these sets are set up with pauses either in the short or the stretch position for different lengths of time.

Similar to how Kuba has been doing the hack but without the band. So a 3 second pause in the hole set 1, 1 second in the hole set 2, no pause set 3 for example.

All for the same or similar rep ranges with the different holds creating the different levels of stress,
8-12 on more isolation movements and 5-9 on the heavier work is the general set up of these

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[Jimmy]

Try a different batch or lab on your next shots. If it doesn’t happen then you know it’s the gear. If it still happens then you need to investigate this further starting with full bloodwork

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[Jimmy]

I would basically echo Jamie here. However some fasted cardio/steps with some water will see this drop. The range isn’t bad but the cardio or more cardio will help bring this down in the morning.

If your BG is hanging around 5 or under throughout the day then it’s nothing to really be concerned about. Especially in the middle or back end of a growing phase

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