[Jimmy]

Today was supposed to be back but with my side still a little tender I have put quads today and will train back tomorrow just to give me that extra day of recovery.

My first session back in a commercial gym and it was a good one. My strength is really creeping up nicely however I’m still making sure execution is perfect before I move up in weight. Making sure I get the maximum ROM this time around and not be compromised by poor mobility

Only thing today was my digestion from the off wasn’t as good as it previously had been. It’s been nice not to be starving all day today but at the same time it made me feel a little sluggish. This has made me wait longer between meals than I normally would and I’m a little behind today. This is a trade off I’m willing to do though. Forcing food on food is never a good idea and a waste

I’m hoping my side holds up tomorrow for back. I will remove any heavy lower loading and simply hit supported machines giving me the best possible assistance while I brace

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[Jimmy]

Great to hear everything is aligning ready for you to push on .
I followed your Instagram meals yesterday and note on here you mention pre bed drink is this another protein feed or something else ? Kind regards

Thanks Adam

No protein feeding.

My pre bed drink is

10g glutamine
1 serving of join in
Zma
600mg NAC
250mg tudca

I am supposed to take melatonin with this however my sleep is so good I don’t feel I need it in this instance

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[Jimmy]

If you are rundown and feel the need to recover the more food you can get away with the better. I would start back at maintenance and assess from there. Utilising food as an extra recovery tool.

If you are rundown, in a deep deficit and drop assistance all at once it will be difficult for you to maintain performance and this could have negative affects on your physique from a muscle retention point of view

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[Jimmy]

Hilly has covered this and this is an opportunity to take a few other health sups also. Curcumin, join in, glutathione is added into my drink along with the ingredients hilly mentioned

This followed by some light cardio or a 20 min walk will set you up perfectly for the day

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[Jimmy]

What’s up guys

Today was rest day and as I said yesterday it was much needed. I had an extra hour in bed as always and today is a day of little client work.
This allows me to work on my coaching still but I can do this at my leisure rather than trying to get through back to back check ins and educate myself on topics i believe will help current clients as well as plan for the week ahead

Today as the gyms open and I don’t have to train at set times like the last few weeks I can now set a solid routine.

This will be my usual routine and will be as follows hence the reason rest days I need a rest as this is every training day.

Wake 6AM
Morning walk 630-7am
Meal 1 730
Client work 730-830
Nap – 830-9
Meal 2 930
Client work 945-1130
Meal 3 1200
Meal 4 1300 small pre meal with insulin
Train 1345-2
Post wo shake 1600
Post wo smaller meal 1620
Post post workout meal 1700
Nap 1715-1800
Client work 1800- 1930
Meal 5 1930
Finish client work
Meal 6 2200
Pre bed drink 2300
Bed

This is generally accurate to the 10 mins depending on the training session

So tomorrow we are back on the above and i can’t wait

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[Jimmy]

If you feel good and back to normal I would go back in at where you left off with the 275 test pw etc as this wasn’t excessive to start with. Then once things have settled you can up things as you plan

I’m with Michael on the 50mcg t3, I would half that and have 25mcg

And I assume you have ran insulin in the past?

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[Jimmy]

Depends on what phase you are in

But Pushing food for strength and size then things like anadrol or dbol etc may impact on appetite too much
So anavar would most likely be a good choice here as it doesn’t affect the appetite of many.

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[Jimmy]

Maple syrup COR just in a bucket on its own for me ?

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[Jimmy]

As hilly says Clare has covered this well.

Ideally you want to be eating the most food possible while maintaining good composition before you cut and this will indeed make it much easier.

In short our body needs a use for the increase in food or we would simply store the extra calories as fat etc

Things we can do to ensure we are utilising as much nutrients as possible

Train hard! Hard training in the gym will really let you push things on the food side and In my opinion this will be the biggest factor.

Increase output slightly. This will allow better digestion also

Lower food on rest days. Keeps digestion optimal and insulin sensitivity in check

Another note is that added food should be done slowly over a period of time.

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[Jimmy]

And that’s the day done!

After today’s session I am well and truly smashed I can confidently say.

When I got in I had to nap between all meals, I can barely move and this is an awesome sign.

Why? Well it means I’m finally in a position to be able to push things in the gym. Usually if I’m not ready then my body just won’t let me it’s as simple as that but the last few days in the gym I’ve been able to push things hard and and everything has started to click and feel very good under heavier loads.

From here I feel I will literally blow up. Body composition is still very good and I’m still pretty damn lean so when performance gets to where it is at already while I’m holding this shape it excites me to see what can be done in the next couple of months especially as I feel this is where I will be most responsive and can really drag out this rebound phase

Rest day tomorrow and for me a day of recovery.

For all you guys getting in the gym tomorrow have a wicked session and most of all enjoy it! The first few sessions are about finding your feet and gauging things so just enjoy the atmosphere and the moment!

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[Jimmy]

My man can’t wait to come back in the dungeon ?

Me too brother ??

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[Jimmy]

This is common with delt injections. I found it happens more when the delt muscle isn’t fully relaxed this is likely to cause a vacuum as you pull the needle out when the muscle is tight and this is when you get the sudden spill of oil and or blood

One way I found helped other than using a different part of the site or another site entirely is to slowly pull the needle out and stop a couple of times on the way out. Say half way then just before you exit the skin, then very slowly take the pin out completely.

This doesn’t always stop all leakage but it most definitely helps reduce it. Then just have an alcohol wipe handy to quickly cover the site

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[Jimmy]

Clinics over here in the U.K. are a fortune but as you say it’s worth just paying it for piece of mind. Especially if the wife is on the case too and you can afford it.

I’m not familiar with any reputable clinics down your way though so I can’t help with that I’m afraid

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[Jimmy]

Always form over weight

If it means you have to strip the load back then so be it

The aim from there will be to get even stronger then you were with better form

Just moving weights from A to B will never yield as much muscle

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[Jimmy]

Hey all.

A very productive session last night. So much so that it completely wiped me out and after my last meal I found myself waking up on the sofa at 4am.

This happens for me sometimes. Recovery is good and I feel great and now I can really start to push things in the gym after a couple of big sessions it leaves me battered.

Today is the 3rd training day On the bounce and it’s shoulders and tris. One of my favourite sessions

For all the British/England residents it’s only one more day until we can get back into our gyms ??

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