[Kuba]

Morning guys! Got up first thing in the hotel this morning up in Derby and had some whey and oats with blueberries and honey for my pre workout meal! Picked up big Tim and headed up to Ultraflex Rotherham! Drank my pre workout carbs and JPRE Stim on the way! Tim was training legs but I was actually due a rest day and I’m training hamstrings with james today so I said I’ll just do some quads with him! Started off with adductor machine for around 4/5 rounds then moved onto hack squats. Atlantis hack… pretty easy if I’m honest in terms of weight. It’s very horizontal compared to the one we have at kings. Managed 6 plates per side for an easy 8 reps (on the unbranded kings hack I can barely do 4 plates for 6!) then backed off to 5 plates after. Leg Extensions next on the menu for 3 rounds then moved onto walking lunges. V squat next facing into the machine for 3 rounds then finished off with some calves! Thoughts on UF Rotherham.. it was OK. The kit isn’t bad it done the job. Huge variety of stuff. Staff and members could have been friendlier and more welcoming. Good session overall. Headed back to derby after for some lunch then hit the road and hooked up with Haider for a little catch up before heading back to London! Got back in London just after midnight had my last meal and showered up and went to bed! Busy weekend got me feeling shattered! Few meals in me today and I’m hitting hamstrings this afternoon! Let’s see if my lower back can take some RDLs! Fasted Weight 92.8kgs

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LouisMoylan

Gym you must train at must be kitted like the oxygen… Kit isn’t bad done the job ? Hahaha name another gym in England that’s got this kind of set up il wait LOL have a word with your self lad.

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[/quote]
Nothing like seeing team JP sticking together ?… I have too agree with Louis regarding the staff. Gym is fantastic no doubt about it[/quote]
all good Jamie, he can go and train at exercise for less next time he’s in the area simple. Staff are young and timid bud bless them but yeah I’m be having words ha

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[Kuba]

If I had it my way 2 pieces I would get if I was you

Prime incline press plate loaded
Prime seated row

Jobs a good one

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[Kuba]

Hammer flat press
Hammer iso pull down
Imo all day them 2 bud for sure

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[Kuba]

Great leg session ✅

Prime seared leg curl
Stack plus 15 x10
104 x12+1
Adductor 70 x17
Leg ext
5pps x20
6 pps x17
Precor leg press 9.5 pps x25 9.5 x22
HAck double banded green to overload at top 8pps x7
Lying leg curl 86 x9 68 x12
Nautilous Glute drive 5pps x22
Calf x2
Bicep x2
Abs x2
Posing x1

Knee is totally fine now it’s the hamstring I must watch old niggle popping haha

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[Kuba]

Not a bad place to be when your prep diet is higher than most peoples off seasons haha!

_________________________________________

Instagram: joerichardson_

Yup
I don’t even feel like I’m
Dieting. But hey some people still think our methods don’t work. Well they can starve and do hours of cardio we will
Just eat up and train hard instead haha

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[Kuba]

For sure communicate with your Coach – if your coach isn’t receptive to talking to you…. #dumptheirass lol.
I’ve been working with JP since January of this year. Prior to JP I started with a coach that didnt last 3 weeks, didn’t reply to emails, put me on a generic split, didn’t appear to even read my intake for on what foods etc. I’m sure the test of the TBJP is also amazing.
JP has been amazing to work with. I coach marketers in single industry and it’s a two way street. The client needs to adhere and provide meaningful info/data to the coach to help them make decisions. If you do not voice concerns/complaints.. the coach assumes you are great and will not try to extract issues that aren’t there – right?

Awesome Andrew Jordan is best in the business and your totally right it’s a two way street

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[Kuba]

Sounds like you need a new coach ….

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[Kuba]

When you hit 9 reps so upper range of your set set you progress weight
Me and aj work it this way with some exceptions

Generally I hit 8-9 on first loading before I move up

Same with back off need to hit around 15 before going up again

Your objective is to still accumulate volume and Time under tension hitting 3/4 even 5 won’t give you much of that sir

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[Kuba]

You can’t pick or chose how your born

Everyone’s muscle is shaped differently and has different shape and insertion points

We can only get bigger but can’t change what we are blessed with.

Genetics matter when we talk about shape and insertions

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[Kuba]

First diet chance Since beginning of June

50 g carb down on TD 40 down on rest… real happy about it if I’m honest haha looking forward to getting hungry

13/08/2020 diet update 8.5 week out

Diet update

Training day diet

M1
1 whole egg 3 egg whites
30g whey isolate JP caramel
100g cream of rice
100g berries
20g raisins

M2
200g chicken
120g rice
100g pineapple
5g oil

M3 pre
Extra salt here
150g chicken
12g dark choc
120g rice
100g pineapple

Intra m4
50g mps max
90g sustain intra
10g glutamine

M5 post
Extra salt here
75g whey isolate
140g cor
100g fruit

M6
200g chicken
110g cream rice 50 g fruit

M7
200g lean beef 10g mps + join in

Leg day cor m6 140g and extra 10 g intra carb

Rest day

Rest day diet

M1
3 bacon medalion
3 whole eggs 4 whites
3 crumpets

M2
75 g whey iso JP choc
100g oats
200 fruit

M3
200g beef
100g rice

M4
200g salmon
2 bagels

M5
80g cream of rice
200g Turkey

M6
75g whey iso mint choc 30g almond butter

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[Kuba]

And favorite brands of a V squat mate?

I don’t like any v squat

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[/quote]
Why is that ?[/quote]
Far better machines you can use thay will give you more bang for your buck
The way it’s made it doesn’t allow for much knee flexion without your back coming off the pad one way or another
If you hit it other way it is useless too imo
Useless piece of kit loved by many who like to just use a ton of weight and remain SMOLL

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[/quote]
Unfortunately my gym doesn’t have a hack squat and leg press is out at the moment due to knee issues.
Can only do lying leg press and v squat at the moment [/quote]
Smith squat would be a better option

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[Kuba]

And favorite brands of a V squat mate?

I don’t like any v squat

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[/quote]
Why is that ?[/quote]
Far better machines you can use thay will give you more bang for your buck

The way it’s made it doesn’t allow for much knee flexion without your back coming off the pad one way or another

If you hit it other way it is useless too imo

Useless piece of kit loved by many who like to just use a ton of weight and remain SMOLL

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[Kuba]

And favorite brands of a V squat mate?

I don’t like any v squat

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[Kuba]

Been a good 6 months since you’ve updated your cycle and diet section. Surely it must of changed by now, what’s it looking like right now?

Yes bud read my log the changes are very frequent it’s all on my log 🙂

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[Kuba]

Normal dose 2x like the giant himself

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