[Joe]

Very impressive flow my man – cant wait to see this SLICED!

Thank you mate

[Joe]

235 lbs 9 weeks out

[Joe]

Hi everyone quick update on my prep as a few folks have messaged on IG. I am about 15 lbs down from last update currently sitting 235 lbs

TD diet
M1 – 100g salmon, 4 turkey bacon, 55 cor, 75g blueberries

Pre – 60g whey, 80g oats, 100g raspberries

Post – 250g chicken, 125c from rice/pineapple/raisins

M4/5 – 200g chicken , 10g olive oil, 80g rice

M6 – 300g 0fat greek yogurt, 25g whey, 30g dark chocolate

Cardio
30 mins walk
15 mins stairs post training
+ 10k steps

RD
10k steps

AAS
500 test
500 primo
500 eq
300 mast e
300 tren e ( added this week)

No GH currently

[Joe]

*Up to date diet

TD
M1- 100g salmon, 4 turkey bacon, 80g cor, 100 blueberries
M2 (pre) – 60g whey, 100g oats, 100g banana
Intra – 40g hbcd. 20g eaa
M3 (post) – 150c from bagels/jam
M4 + 5 – 200g chicken, 80g rice, 10g ovo
M6 – 300g Greek yogurt, 25g whey, 30g nut butter

Rest
M1-200g salmon, 2 turkey bacon
M2+4+5- 200g chicken, 80g rice, 10g ovo
M3 – 200g 5% mince
M6-2 5% burgers, 2 buns, 250g low fat chips

CV
TD- 30 mins fasted walk + 8k steps
rest ~ 10k steps

[Joe]

What does your training volume/structure look like?

Will definitely be following this!

Hey man

My weak areas are hams and arms and a PPL setup just wasnt cutting it, i deffo needed an arm day and tried splitting legs up which seen me have some great results. but obviously doing this i needed to reduce some sets from my stronger bodyparts or my recovery would hampered. This meant i could scrap biceps/triceps from push/pull and move to more of a bro split to give them more attention. I hope that makes sense ?

Will give to an example of todays Shoulders/Tricep session

Machine lateral x15 x12

Shoulder Plate loaded Press x 11 x16

Rear delt Fly x20 x 15

DB Standing shoulder Press Triple Drop set

Cuffed lateral x20 x15

Rope pull down xRest pause xTriple drop

Rope overhead extension xRest pause xTriple drop

9 sets shoulders, 4 sets triceps

[/quote]

I like this approach! I have always found my arms improved with an arm day even if it does sacrifice frequency across the week!

Do you train within these rep ranges year round? I thought a client of Jamie’s would aim for the more heavy top set then back off set! [/quote]
Plenty of 6-9’s were used in the off-season for compound stuff, but typically in prep I would shoot for a 8-12 then a 15+ just purely for risk vs reward.

Accessory work nothing sub 10 for me year round. Don’t see much merit for it imo

[Joe]

What does your training volume/structure look like?

Will definitely be following this!

Hey man

My weak areas are hams and arms and a PPL setup just wasnt cutting it, i deffo needed an arm day and tried splitting legs up which seen me have some great results. but obviously doing this i needed to reduce some sets from my stronger bodyparts or my recovery would hampered. This meant i could scrap biceps/triceps from push/pull and move to more of a bro split to give them more attention. I hope that makes sense 🙂

Will give to an example of todays Shoulders/Tricep session

Machine lateral x15 x12

Shoulder Plate loaded Press x 11 x16

Rear delt Fly x20 x 15

DB Standing shoulder Press Triple Drop set

Cuffed lateral x20 x15

Rope pull down xRest pause xTriple drop

Rope overhead extension xRest pause xTriple drop

9 sets shoulders, 4 sets triceps

[Joe]

250lbs 15 weeks out

[Joe]

Hi everyone. Good week from me which sees me 5 lbs down

M6 is now pro fat on training days

300g Greek
25g whey
30g nut butter

Check in today with Jamie, assume more of the same for the following week

[Joe]

how long do workout per session? and how many do working sets?

Usually 10-12 sets per session with an average timeframe of 90 mins, quads 2 hours

[Joe]

James, could you lay out your 0 carb rest days meal by meal? Thinking of implementing something similar.