[Jimmy]

Pull day today with no lower loading, we only lower load every 8 days at the moment to manage recovery. I felt very good tonight and in turn my strength was also good. The log book got smashed. weight is up to 111kg so things are finally on the move.

session was

single prime extreme row x 2
chest supp pulldown x 2
prime row x 2
PSP grip pulldown x 2
assisted pull up x 1
rev pec dec x 3
smith shrug x 1
cable biceps x 2
single DB curl x 1

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[Jimmy]

There is no particular rule here with the back of set as this will vary from exercise to exercise and also workout to workout, stronger body parts may need less weight taken off the bar for a back off as opposed to a weaker body part to start with. A good place to start is around 20% less than your load set, then it’s just simply a case of following your log book. If you hit the desired rep range with good form and connection then increase the weight for next time.

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[Jimmy]

As Clare has said if you could provide us with a little more information ie pre meal, intra supplements etc we could get a better idea of what the meal should be. Thanks

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[Jimmy]

Hey Kate. As Tim says it’s best to take the hit now and rest up. It sucks I know but these obstacles inevitably come up for all of us from time to time. The best thing I have found is the quicker you can accept the fact you are having the 4 weeks off the easier it is to rest your mind and not stress about the situation. Use the rest, keep your nutrition on point and come back with an even bigger desire to smash the goal of competing next may/June. Wish you a speedy recovery 🙂

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[Jimmy]

Solid days rest today. Usual rest day protocol for me, not much movement and a couple of naps in the day. just about to do my bit of cardio which will be a walk outside as usual and clear the mind and get myself ready for the next two days on of training.

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[Jimmy]

I totally agree with Sam, he has covered all the main points well here.

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[Jimmy]

Hi all. Push day today and i was a little dubious going into the session with having legs yesterday.  I felt a little beat up but the numbers I hit today didnt reflect that. I smashed the log book with better form and control  so I was very happy with this. Food up, strength up and things are feeling good…
todays session
Atlantis shoulder press x 2
inc Atlantis chest press x 2
close grip smith press x 2
pec dec x 2
Atlantis raise machine x 2
cuffed lateral x 2 2nd set R/P set
tricep pushdown x 3
single tricep cross body cable x 1

Hey mate, met you yesterday with my dad Chris. Just read through your log and I’m definitely going to steal some of these workouts haha keep smashing it bud ????????[/quote]
Hey mate. awesome, thanks for reading. It was really good to meet you both yesterday. I love the fact you are getting a lot out of the site. These workouts are great and if you ever have any questions just fire them over bro.

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[Jimmy]

Hi all. Push day today and i was a little dubious going into the session with having legs yesterday. I felt a little beat up but the numbers I hit today didnt reflect that. I smashed the log book with better form and control so I was very happy with this. Food up, strength up and things are feeling good…

todays session

Atlantis shoulder press x 2
inc Atlantis chest press x 2
close grip smith press x 2
pec dec x 2
Atlantis raise machine x 2
cuffed lateral x 2 2nd set R/P set
tricep pushdown x 3
single tricep cross body cable x 1

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[Jimmy]

Do you think you’ll get your pro card in 2020?

cheers mate, ill swap in some single leg work into my rotation and try that, my outer sweep just seems to grow like fuck and nothing else haha.

That is the goal man. I believe I will be very competitive for the card and the way this off season is going I will be back on stage and a completely different physique to this years. I literally tell myself everyday that I’m a pro, I act like a pro and it’s just a matter of time before I am a pro. it maybe sounds arrogant but in order to get to the level I want you have to believe in your ability.

dont knock that sweep development bro people would kill for that Haha. yes a little more focus on the area and you will be on your way to a cracking set of legs

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[Jimmy]

With 2 sets per muscle group we would train a loading set of 5-9 which will benefit fast twitch fibers and a back off set of 10-12 or 15 this would benefit the slow twitch fibers so we are covering both angles here. This is pretty common in most programs you will find today.

I’m not sure of the other part of your question to what you mean. AAS will not change your fibers or types this is a genetic component.

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[Jimmy]

maximum mechanical tension through a muscle is what will make it grow. Mechanical tension will occur through higher rep/volume at first which will cause a response. However for further growth and to keep growing that tension needs to be applied by a bigger load in order to provide a stimulus for your body to respond to. More reps and more sets will not provide the tension needed over time.

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[Jimmy]

usually for me I just get swelling and a “dead leg” feeling in the muscle I’ve injected every now and then. After a few days to a week this subsides. Some areas are more prone to others so I try and inject less oil at a time in these areas.

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[Jimmy]

I know a lot of people training in this way. For people struggling with leg development this can be a good approach in my opinion give or take a few variables. It’s a very individual thing but if you feel this is more optimal for you then run with it. Just make sure you can recover.

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[Jimmy]

This simply comes down to execution of your exercises. A lot of the time a lagging body part is due to poor execution/ exercise selection or in your case stronger body parts taking over too. There is not 1 specific exercise that I could give you to help, it’s a case of going into the gym, perfecting form and how you do an exercise but its important the exercise you choose hits the muscle you are wanting to train and only that muscle. Isolation exercises and unilateral will work well here and you may even have to improvise and get inventive with exercises to hit the area. Dont focus on strength at first just make sure you get a full connection with the muscle.

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[Jimmy]

I’m with the guys. I feel deloads are unnecessary. Full rest is much better imo. rest day calories and go again when you feel good.

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