[jamie christian-johal]

Ah glad you liked it buddy, these workouts are brutal!

[jamie christian-johal]

I like protein fats meal 1, better for insulin sensitivity ???????? add carbs around training then move outwards in the simplest terms

[jamie christian-johal]

Start your diet with it in, keep it in ????
I like to say one a day then get main liquids from water ????????

[jamie christian-johal]

Very successful days training today with more PB’s but think I’ve pulled my left glute on RDL ????

Bath and ice and nearly time for burgers ????

Today was one of those days I felt tired all day, was anxious about training and felt I needed a good slap around the face and an ice cold bucket of water over the head haha

This is where I feel the log book really comes into play, if it wasn’t for having those fucking numbers to beat I’m not sure I’d have made any progress in today’s session!

Bitter sweet with the glute strain but an all round productive day ????????

Workout
Work sets 6-10
Back off 12-15
Chest supported row
1 work 1 back off
Snatch RDL
1 work 1 back off
Hammer strength pullover pull down
1 work 1 back off

Single arm row machine
1 x 10-15 plus 2 rp

Rear delt fly
2×15

Preacher machine
1 x 10 plus 2 rp

Single arm cable concentration curl
1 x 10 plus 2 rp

I find the rest pause for arms short and sweet and very intense, great pump and a lot of bang for your buck.

Hope you all had a great day. Rest day for me tomorrow ????

[jamie christian-johal]

Add food as above then buddy for sure

[jamie christian-johal]

Very low carbs if looking to grow, many factors effect diet set up such as daily activity outside of training but I would consider adding carbs to meal 2 and crossing out meal 5…….make that whey and 100g carbs from cereals or bagel and jam ????????

Assess bodyweight each week alongside performance and recovery and your winning.

You’ll soon know if your under eating.

Are you a lean 10 stone?

[jamie christian-johal]

Happy Father’s Day to all the Dads out there ????????

My Father’s Day was celebrated with a kick ass push session.

Log book got beat yet again! Loving training at the minute and so happy to say I’m well in the groove with the log book and loving the process ????

Today’s workout was

Incline smith
1 x 8-10
1 x 12-15

Flat DB press
1 x 8-10
1 x 12-15

Shoulder press machine facing pad
1 x 6-8
1 x 12-15

Smith close grip floor press triceps
1 x 8-10
1 x 12-15 plus 1 RP

Seated DB raise straighter arms – banded shoulder to take out traps

1 x 10-12 plus double RP

Pec dec
1 x 8-10
1 x 12-15

Tricep dip machine
1 x 8-10
1 x 12-15

Banging workout ????

Rest up and prepare for Monday’s assault people! New week, same goals ????????

[jamie christian-johal]

Much needed rest day today getting ready for tomorrow Push session.

I’ve seen a few people ask recently, how many days a week should you rest and if you feel fresh is it ok to train?

Answer being imo minimum 2 rest days per week and if training intensely enough you will NEED a rest day after 2 training days back to back. If your still fresh on day 3 I’d assess volume, training style and intensity of sessions.

Watched the first episode of Committed featuring James last night and his opening speech was very reminiscent as my previous blog post about how serious we must take our own progression. Great watch and looking forward to more ????

Yesterday’s leg session

Seated ham curl
1 8-10
1 12-15 + 1rp

Leg press banded
1 8-10
1 15-20

Belt squat
1 8-10
1 12-15

Leg extension
1 triple drop set into quad stretch

Split squat
2 12-15 each leg

Glute bridge smith
1 x 10
1 x 20

Job done!!

Legs are in bits today ????????????

Looking forward to every session at the minute, things are in a great place ????????

[jamie christian-johal]

Cycle looks well off tilt if your aim is libido and erection support 😉
Try switching it round for 2 weeks – 750mg test, 350mg mast with other ancillaries as is.

Don’t add tren……

See what happens and report back.
In my own experience if testosterone is overwhelmed by other compounds I have zero libido and need the odd Jelly lol

Everyone is different but test is king for me! And make sure you have real gear ????????

500mg enanthate
250mg prop
350mg mast p

Give it a go ????????

Remember your 30, you likely have low level test naturally, 350 won’t cut it!!!

[jamie christian-johal]

Hey guys happy Friday!

Typing this from the bath after a very successful leg session and weeks training so far!!

I always like to have a hot bath after legs or back where there are heavy loads in play on the posterior chain! I feel recovery is way better for doing this and gets plenty of blood circulating ????

So last night me, James and Banji recorded for the size game! It was a very interesting episode with a lot of honestly and take homes. Biggest thing that came up was the word that gets thrown around too much, ‘BALANCE’!

Me and James agreed that to be your best there ultimately is NO balance when it comes to the essential lifestyle we have to lead to progress to our fullest potential.

Something I have learned since being on the team is, we often cheat ourselves from progressing quicker in the pursuit of keeping others around us happy. Yes that may sound very selfish but at this level, being a pro, earning a living from BB there is now BALANCE! If we have meals off, miss sessions, rest when we don’t need to, miss jabs, run out of supplements, put poor workouts in then the BALANCE tips to a very unhealthy and unproductive level.

So all that being said I want you all to evaluate your current off seasons and be honest and true to yourselves…..as the BALANCE your chasing effecting your progress and if so, is it right for you to be more selfish and expect loved ones to understand. If you have any level of potential I would hope they’d understand for your own and your families benefit.

Please watch out for the next episode coming live very soon on the size game podcast ????????

Have a great weekend!!

Finish off with 4th week check in feedback with Jordan this am and he is super happy to keep plan the same and keep making these improvements! My BALANCE is perfect where my main goal and focus is to do anything and everything in my power to progress!

Happy weekend people ????????????

[jamie christian-johal]

Definitely increase food when you stall on the log book or have maintained weight but look is improving weekly with a high appetite.

Only thing I may suggest is take carb meals on a rest day down to 1 and just protein fats for other meals. Save the 150g carbs for your last meal, better for insulin sensitivity and giving the pancreas a rest during the day.

[jamie christian-johal]

A more relaxed approach can definitely work but ultimately the longer you spend in a deficit and the lower body fat becomes the harder it will feel imo opinion in terms of feeling like prep.
The saving grace if it’s not for prep you have the flexibility and lower stress that can alone allow things to happen smoothly in terms of losing fat and enjoying the process.
For me I like clear goals, I don’t find balanced goals very productive but it all depends what its for and your own personal expectations.

[jamie christian-johal]

Hey guys so today was Pull at Ultra Flex, I was training alone so adopted to make my own rotation when I got there.

Having a rest day for a funeral yesterday meant that id be hitting pull then legs tomorrow so this week sees no RDL on Pull. I may put 2 sets in tomorrows leg workout.

Todays session was:

Prime incline chest supported Row
1 set 8-10
1 set 12-15

Prime pin loaded pull down
1 set 8-10
1 set 10-12

Prime chest supported seated row – performed this uni lateral
2 sets 10-12

Hammer strength underhand row
1 set 8-10
1 set 12-15 with ISO hold

Seated high cable face pull – rear delt focus
2 sets 12-15

Shrug
2 sets 8-10
1 set 15

Hyper more for stretch
1 set 10-15 reps

Hanging leg raise – putting more ab work in to maintain solid core and help lower back
2 sets 15

Calfs Standing
3 sets 10-15

[jamie christian-johal]

Hey buddy, I would first start with the connection you have with your biceps, initiating good contractions with an exercise you perform well and adopting a progressive overload principal like any other muscle will yield results.

Too many chase weight which brings in many secondary muscles and ends up in less overall load!!

Be consistent with form and progress as you would with any other muscle group.

[jamie christian-johal]

Rest day today for me, opted for rump steak today after paying £28 for two meals worth of fillet last rest day, think we will leave that as a luxury item haha although I really don’t like any steak I have to over chew.

All meals in so far, meal 5 coming up soon and the cookies have been restocked for meal 6 🙂

Im so motivated at the minute to the point my mindset is similar to that of prep. Nothing off plan and I mean nothing which can only be great for future progression. Take it from me guys its very easy to become relaxed with your eating habits in the off season but this will only lead to poor results.

Have a plan, execute it and show the world next time your in the bright light and small pants 😉

Pull day tomorrow and a sports massage at ultra flex with Sophie is I highly recommend if you have any issues or need general therapy like I do once per week.