[James Hollingshead]

Hey Lee

So basically I stick with life extension and also Jarrow formulas from my days of working with Evan.

Both brands extremely reputable answer have everything you need

Mainly

– Jarrow nac sustain
– Life extension super bio curcummin
– Life extension ubiquinol
– optibac I use for prebiotic

Then multivitamins I usually opt for animal pack.

Hey Ellis

Off my head not sure I’d say likely

Training day macros

Around 390 c , pro 380 , fats 40 ,

Rest day 120 c , 330 pro , fats 65

This is a real guestimate but it’s definitely around these numbers.. all.subkext to change of course.

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[James Hollingshead]

Marcus typically wed pull from outside the peri window bud.

Reduce some fats as they are more calorie dense.

Also switch foods up.. mainly protein sources for leaner variations.

So cals creep down utility food amount almost remains in terms of grams

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[James Hollingshead]

So woke today 270

Of to strength to train push
With elliot , sas and J

Will give you a brief run down later on movement selection and format.

We will be recording for you today also.

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[James Hollingshead]

Haha I’ll be back at fully pumped before long. Great gym and I love what you have done. One amazing peice of kit that machine is!!!!

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[James Hollingshead]

Fat sources typically the above salmon and eggs

But we do use almond butter and avocado too.

Typically set up pro/fat when not particularly active.

Vs pro/carb peri workout I’ve dieted with carbs present through out entire day hie very find energy this was just as good if not better actually.

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[James Hollingshead]

Right lads so we hit strength today with Sasan and Elliott.

I’ll happily go into my diet but first I’d like to give you an overview of today’s workout. Might give you folks some ideas.

I know most of you are clients of Jordan so hopefully this just adds to your fire !

We began with unilateral kneeling ham curls.

2 working sets , one load one back off aiming for around 6-8 and 10- 15.

Got ourselves some decent load on this today. When training with Jordan we always try to outdo one another… it’s all part of the fun.

From there we went to the main movement of today which was of course the precor hacks.

This mother fucker got hit hard today.. but it hit us harder !!!!

Again same principle. Managed to get up to 9 a side for a decent 6 dying on the 7th.. second set 6 a side for 20.

From there workout was great and structured as follows.

Lying hacks muacle round
Unilateral leg extension muscle round
Glute ham raise , 1 set till failure
Hyper extension, 1 set till failure
Both moderate reps (12-20)

Seated calf raises 2 sets same principle as in load and back off

Achieving 12 and 15 . Misjudged the initial set as really could have pushed a weight that I could only archive around 8 on. But hey next time.

So diet..

Well nothing fancy currently.

Foods down..
Steps are up

We have just this week implemented 4 x 25 min cardio sessions to obviously shift some more dough

Weights around 121kg currently

We have just made adjustment to “SUPS” Also so that should be interesting to see the changes.

Foods are really basic.

Protein sources
Iso 100
Turkey
Beef mince
Eggs
Salmon

Carb sources..
sweet potato
Rice cakes
Pasta
Honey (post)
Cereal (post)
Squares (post)

Rest days are pretty low cals compared to training days.

Split is push pull off legs.. off repeat.

Things are at the point where changes are likely to come weekly. Aim now is to shift a little more fat before we can really manipulate things again.

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[James Hollingshead]

Hey guys

So to be accurate…

Training went from being traditional split.

Bodyparts etc ..

To full on push pull. I actually adopted push pull a couple years back but didn’t have the in sight to follow it through fully.

Once Jordan explained everything and the fact that modifications can be implemented where and as needed , my faith was fully in this approach.

Simply by aiming to maximise the lifts within my sets and not over expend with what we call fluff … I’ve been able to give much more to the actual working sets.. typically before hand what was called working sets were in fact far from it. Overly warming up and not executing hard sets was my honest error.

Food wise we ramped things up gradually along with my performance in the gym.. strength stalled..we’d push food … they increased in symbiotic fashion. The play such a roll that one without the other is pointless tbh.

In terms of the ‘sups’ nothing drastic at all. Enough but no going overboard.

We focus alot on peri nutrition.. both in the off season and the precontest phase. Carbs were able to hit close to 1000g on training days when I peaked on the growing phase. Managed to get to a relatively decent and strong 131kg.

Now we are well on our way back down but hosting strength as best as we can.

We spent much of the last few days discussing our next move.. so in looking forward to the coming weeks.

Legs tomorrow with Sas and J so I’ll catch you all soon. Time to rest up !

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[James Hollingshead]

Hi Guys

So this week marks the beginning of our documented prep for the years upcoming shows. Namely the Arnold classic Europe!

Anything you guys would like documented or to know just feel free to ask.

Myself and Jordan are keen to keep everyone in the loop regarding the process and tell decisions we make throughout.

Cheers all and hit us up soon ????

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