[jamie christian-johal]

Hey Ryan I will always warm up more for my first exercise so I may do some form of activation or active stretching of the area about to be worked followed by a few really light sets of 8-10 then as I progress weight I will do about 3 sets of 4 before I go for my work set.

When i’m warm, I have my log book to know what i’m going to target so i’ll probably only do 2 warm ups of 3 reps to feel the machine/exercise out.

[jamie christian-johal]

That walk might even help everyday, cardio in my experience helps digestion and motility so that pre training meal will be nice and digested by the time you train when you need that energy 😉

[jamie christian-johal]

We all started by asking questions that may have sounded stupid to more experienced people but as Clare said thats how we learn 😉

[jamie christian-johal]

As everyone above has said, if your serious about being consistent with daily macro targets ALWAYS weigh raw.

As Haider said if you want to cook in bulk just cook the dry weight how ever many meals you need then divide it down after its cooked. Atleast you know your macro’s per meal will be bang on every time. Same goes for any other carb or protein.

IMO weighing cooked is just lazy and inaccurate.

[jamie christian-johal]

Morning guys,

So we ticked off a very successful week last week with an absolutely nailed week on the diet, no slips or cheats.

I know as a coach myself, if you expect to be given 100% guidance you gotta give 100% for the plan.

I really wanna see where we can push my body this off season so for now we will continue to refine what we have around this weight and slowly progress body weight along with strength whilst being mindful of recovery.

Rest day for me today which will consist mainly of client check ins and making sure everyone on my team is on point to hit another week hard.

If your training today – GO GET IT!!!

[jamie christian-johal]

So I typically have 2 rotations per body part with Jordans set up but as yet I haven’t done two different pull rotations at my own gym, normally i’ll have one rotation I perform by myself and one where I travel to Kuba at UltraFLEX Rotherham as he has such an amazing set up there I don’t think many would argue that its the best gym in the UK right now!

So todays Pull rotation I devised at my Gym in Ilkeston was follows –

-SINGLE ARM HAMMER MACHINE ROW 1 X 8-10, 1 X 12-15 WITH 1 RP AND ISO
-RDL NORMAL GRIP 12-15 X 2 SETS
-HAMMER STRENGTH PULL OVER PULL DOWN SINGLE ARM – 1 X 8-10, 1 X 12-15 PLUS 1 RP AND ISO
-SEATED ROW X 1 12-15 PLUS RP AND ISO
-SEATED DB SHRUG 1 X 10, 1 X 15
-CALF SEATED X 1 10 PLUS RP PLUS 30 SECOND STRETCH
-CALF STANDING X 1 10 PLUS RP PLUS 30 SECOND STRETCH

LEGS ON TUESDAY SO CHOOSING A HIGHER REP RANGE FOR RDL WHICH WON’T FATIGUE LOWER BACK SO MUCH. AIM IS TO DO ONE HEAVY LOWER BACK LOAD RDL MOVEMENT IN ROTATION 1 THEN LIGHTER HIGHER REPS IN ROTATION TWO SO WE CAN STILL PERFORM AND PROGRESS ON LEG DAYS. THIS IS BASED ON PERSONAL RECOVERY AND LOWER BACK INJURY MANAGEMENT.

IF YOU BECOME BETTER AT UNDERSTANDING WHAT FATIGUES AND HOW MUCH RECOVERY IS NEEDED THEN YOU WILL BECOME BETTER AT PROGRAMMING YOUR SESSIONS AND SPLIT SEQUENCE WHICH WILL ENABLE BETTER FREQUENCY AND VOLUME.

JORDAN IS A MASTER AT PROGRAMMING SESSIONS BUT THE KEY IS TO PLAN FORWARD TO YOUR NEXT SESSION. FOR EXAMPLE I WOULDN’T HEAVY RDL TODAY THEN EXPECT TO BE ABLE TO SQUAT ON TUESDAY WITH THE AIM OF PROGRESSING SO I’D CHOOSE A LEG PRESS OR HACK SQUAT FOR THE LEG DAY COMPOUND.

IN THE SAME THOUGHT PROCESS YOU COULD TARGET HEAVY SQUATS BY PERFORMING HIGHER REP RDL WORK LIKE I HAVE TODAY. THINK ABOUT WHAT NEEDS TO BE STRONG FOR FUTURE SESSIONS IN YOUR ROTATION AND PLAN OFF THAT.

HOPE YOU’VE ALL HAD A GREAT WEEKEND AND ARE AMPED FOR A VERY PROGRESSIVE WEEK COMING!

[jamie christian-johal]

I think 300-350g is about right for most experienced lifters and competitors. Protein would be one of the most stable macro’s initially with more manipulation of carbs and fats so making sure the base is firmly covered with possibly a little more then necessary is better imo.

Like Haider said, just covering bases and i’d much prefer to over consume some protein over carbs and fats.

As other people have said too just make sure your not taking the total figure from my fitness pal which will include all incomplete protein too, just take the macro’s from your powders and meat/eggs.

Happy growing!

[jamie christian-johal]

I would put them in lower.

If you put them in upper, your lower back could be trashed for legs 😉

Upper with no lower back loading movements then Lower is open for RDL’s.

[jamie christian-johal]

Great day yesterday, went to IBFA Derby to watch two clients compete, I had Anthony Harrison win First timers and came 3rd in class 1. Craig Madden took 1st in class 1 and the overall so for him so far this year we got 1st and overall at PCA and this, very happy and I have a lot of clients doing very well which makes it so much fun!

Its PULL day today at my gym in Ilkeston which i’ll log later on 🙂

[jamie christian-johal]

Insulin is still in bud – 10iu pre and post meal

GH im swapping over to ansamone – thinking 2-4iu am and 4-6iu pre training but i’ll update this when I have it and run it by Jordan.

[jamie christian-johal]

Being a new site, how much did you inject first time?

If its a brand new site i’d always test run it with a small amount – 0.5-1ml oil only, I can pin 3ml oil into side and rear delts now but I remember my 1st ever shots of a ml crippled me. That being said always aim to shoot 1-2ml max in each site per injection – orange or blue will limit scar tissue and get sports therapist to break down sites regular.

Obviously alcohol swab the vial before you draw out and the site before you inject to limit any bacteria, just little things we can get a bit lazy with over time will negate bad jabs.

[jamie christian-johal]

If it doesn’t bloat you or cause stomach upset for digestion later in the day they can be used, assuming condition is in a good place too pal.

I’d always opt for a nice black coffee for a bit of stim and add 2 scoops @jordanpeters PrePare for extreme focus and pump! Winning combo ????????

[jamie christian-johal]

Rest day diet is follows – I had a tendency to cheat last meal each rest day, normally a pizza so that’s been axed 😉

Meal 1
60g pro
30g fat

2 + 4
280g chicken
30g fat
Veg

3 + 5
280 steak
15g ex v olive oil
Veg

Training day Meal 6

[jamie christian-johal]

Check in with Jordan went well.

Another 3lb off this week and definitely the best photos I’ve sent him yet. I’d still say I was soft but I never get a real hard look until we’re deep in actual prep so we’re both happy with where things are.

Happy enough to push a little food 🙂

This is the new plan which will see me tip over 6000kcal – still won’t move weight up too much if anything but inject right now is to grow slow and refine 300 then push!

Current cycle –
500 test
300 primo
300 mast e
200 npp
Aromasin half eod

Diet
Meal 1
60 pro
30g fat

Meal 2 + 5
280 chicken
110g rice
Veg

Meal 3
110g oats
Banana
75 whey

Intra 75 carbs from sustain 2 heaped MPs

Post
220g cereal
75g whey

Meal 6
2 burgers
2 buns
300g oven chips 5%

Have a great weekend guys ????????

[jamie christian-johal]

Wednesday was rest day with today being Legs at Kuba’s

Session went down crazy style only way me and @kuba1000hotmail-co-uk-cielen know!!

Leg curl 1 10-12 x one forced rep one set 15 x one forced rep
Hack squat reverse banded one set 6-8 I got 4, 1 set 15 idea being your not only working max hypertrophy here but cardiovascular ability also. We both agree there’s strong reasoning for keeping some loaded higher rep sets through off season!
Leg extension 1 set 12-15, 1 set single drop set
Leg press single leg paused 2 sets x 10-15 each leg
Glute bridge 2 sets 10-15
Calf’s 2 sets seated 2 sets standing 8-12

I have long term tendinitis in left knee cap so currently having a bath, will stretch and ice later with a nice sleep and rest day tomorrow.

Much love

The Giant ❤️????????