Joe
Forum Replies Created
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Friday – Upper
Coming towards the end of week 22 of the off season. Doing a total of 25 weeks pushing so last leg nowSession today was great, back in rotation with my training partner after my week of being in different gyms
Training right now is very progressive, steady and patient progressions. More or less edging every exercise up 0.5-1kg up every session
My favourite lift of today’s session is the pin loaded prime flat press, gym pinning that with 16.25kg now. Probably one of my favourite presses ever, not much thinking involved the set up is super easy and elbow path is perfect in the lengthened position
With this time left pushing I’m very conscious to keep my foot firmly on the gas (as always) but this type of BW can often slow people down with habits slipping and energy dipping. Making conscious efforts every day to not let standards slip even with the peak off season lethargy
Upper
Seated d handle curl x 2
Machine chest press x 2
Single arm cable row x 2
Seated machine fly x 2
Single arm machine pulldown x 2
Extreme row x 2
Kelso shrug x 1
Lying Y raise x 2
Reverse cable curl x 1Joe Gann
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Back (lats) and arms are also my focus points
I am going with pull, push, legs, rest, upper, lower. Starting with pull means you are going in mentally and physically fresh
I also then start my lower days with arm work so they get some extra low volume high quality work across the week
Joe Gann
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Have used Tel for the past few years ranging from 40-80mg. Like Hilly said it’s very commonly used most bodybuilders I know utilise it
Joe Gann
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Thursday = Rest day
Post leg day hangover love it, yesterdays session was immense. Woke up did cardio, got my head down and polished off check ins early then took some time to myself after a hectic past weekVery much looking forward to a full week back home, no traveling full hermit mode
Let’s get it
Joe Gann
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What would you run them at mate?
No specific injury’s, more for keeping on top of things + prevention + recovery purposes.
500’mcg am & pm
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Can confirm I’ve been running exactly this the past 5-6 months and have seen improvements in joint health whilst at all time bodyweight and strengthJoe Gann
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BIG leg day today. Probably my best leg day for a long while. Every leg day is great atm but this was extra special
Luckily was captured on camera for my YouTube channel
My training partner is deep in prep so it’s no talking, set to set, pure business
Atlantis pendulum 6 plates took for a nasty controlled 7 reps. Very happy with today’s performance after having the busiest week of travel since I can remember. Just have to turn it on mentally
A big rest day is very much needed tomorrow
Joe Gann
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If you ever find taking on loads of pills at once causes digestion issues there’s no issue splitting these across the day too that’s what I do
Joe Gann
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Great trip down to Cheltenham for the tbJP clothing shoot today and then straight into a big push session
Very happy with the incline smith press work, took 3 plates and a 12.5kg per side for 5 reps on the cybex smith. Felt great Im used to the Atlantis smith press which has a counter force on the track
Way more traveling this past week than I’m used to, busiest week of the year. But all good stuff
Time to go into hermit mode for the coming weeks
Food went up today which I will update you on tomorrow. For now it’s time for bed after the long drive
Joe Gann
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Sunday rest day
Morning walk and coffee with Hope after her show and big check in dayRested and ready for a big new week
Excited to train at the tbJP gym Tuesday for push
Feels good to be back in my flat and usual routine after the show weekend. Can’t beat your own bed and set up
Early night nothing special today, you know the score
Joe Gann
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Different brands will usually have different macros, this difference should be minor though. The important thing is to stick to a set brand of food item / products and keep that consistent as a constant. Then when the coach pulls or pushes X amount of said food the difference is consistent as you go on
Joe Gann
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Amazing time at the tbJP Ben Weider pro qualifier this weekend
I was there supporting my girlfriend Hope who competed in bikini and won her class by default as she was the only one in her height class then into the overall, which is always a shame as she wanted a battle but happy enough as she looked mega and got compared against the other girls going for their cards
Got some feedback and onto Alicante in 3 weeks
For now, a big rest tonight and some sushi to celebrate
For me today was rest to prioritise my work this morning and being there for her. Was great meeting some of the other tbJP athletes and watching the show getting a sense for the Open competition I will be up against next year
Joe Gann
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Like Rich said using a bench for more stability would be the ideal
A great cue for getting the most out of flies is forget about bringing your hands together in the middle more so think about elbows together. Keep your chest proud and focus on driving your bicep into your pec. The contracted position should with your arms straight out in front of you with minimal elbow flexion. Keep shoulders depressed to avoid rounding and front delts coming in
Joe Gann
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Also a cheap alternative to cream of rice if you wanted a quick / sweet option that isn’t oats is just rice flour can order it on Amazon super cheap and digests well. If you want to flavour it a drop of sugar free syrup or just mix your whey in once cooked
Joe Gann
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Mega day yesterday
Was a guest on The Big Dogcast then went to Ulrtaflex Rotherham for a leg day
5 plates on the predator pendulum for 6 nasty quality reps, first time on this piece so I am happy with the performance considering that
Luckily all the isolations are more or less the same as at FLF so could transfer my session over smoothly
Weighed in yesterday at 133.9kg and dropped 1.5kg overnight more than likely from a very busy day outside the usual routine. Of course everything was nailed we dont miss
Big rest day today doing the necessary post meal steps other than that resting the mind and body
Tomorrow I am in for Upper early doors because then I am travelling to Bradford for the tbJP Ben Weider Pro Qualifier
Anyone else who is going I shall see you there
Joe Gann
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How much caffeine are you having pre workout? I personally have found reducing pre workout stimulants keeps me a lot fresher post workout from less mental stimulation during my session and less of a caffeine comedown
Joe Gann