[Jimmy]

Evening all. Just got back from legs at ultraflex with kuba and Jamie where we filmed the session with jay. First session for all of us in over a week on legs and it went pretty well. As I’ve mentioned my volume was lowered and I hit 8 working sets and finished off with calves. Looking forward to build from here. Push tomorrow so it will be a good indicator if legs today has a detrimental effect or not. I’ve hit around 1000g carbs today so hopefully the extra food and low volume will surfice.

session was

lying leg curl x 2

squat machine x 1

Precor leg press x 1

single leg press x 1

leg ext x 1

lying DB ham curl x 1

adductor x 1

seated calf x 3

Instagram: jimmytonk
tb-jp.com/collections/clothing - The most anabolic clothing ever! |
tb-jp.com/collections/nutrition - highest quality supplements on the market.

[Jimmy]

Is there a specific weight you’re looking to get to before you start dialling it in to compete next year?

Also have your legs always been so good? Is there any specific exercise/positioning you could recommend to target and improve the teardrop?

Looking forward to seeing your progress into next year

Hey mate. There isn’t a particular weight we are looking to hit it’s more about the look really, I’m currently at a v tidy 110kg and I think a tidy 115-117 would see a nice look. My cut off weight for classic is 100kg but I’m notorious for dropping weight at a ridiculous weight so things have to be slow.

In terms of legs I think I had a head start from having an athletics and football background so they were already way more developed than the rest of me, also the connection I get with my legs is unlike any other muscle group, just walking and my hamstrings get so pumped I have to stop haha. Tear drop development I put down to leg extension with toes pointed out and also single leg work like a press. These 2 exercises are great for building that area buddy so really focus on these in your sessions.

Instagram: jimmytonk
tb-jp.com/collections/clothing - The most anabolic clothing ever! |
tb-jp.com/collections/nutrition - highest quality supplements on the market.

[Jimmy]

I think that’s a good idea personally Dean. That is a large amount of steps and you dont want to add food to slow the rate of weight loss down so reducing overall output is the way to go. Keep a track on your weight and see how you get on with this approach, if it’s still dropping fast, one of the days off possibly total rest is needed but see how the reduced cardio works first.

Instagram: jimmytonk
tb-jp.com/collections/clothing - The most anabolic clothing ever! |
tb-jp.com/collections/nutrition - highest quality supplements on the market.

[Jimmy]

If you cant cut back on output because of your job I would slowly reduce your cardio until your weight loss is decreasing at a better rate. Cardio in this scenario is purely to add output and put us in a deficit, with your output been so high its likely you will need very little to 0 cardio until the latter stages of your cut depending on how far you want to take it.

Instagram: jimmytonk
tb-jp.com/collections/clothing - The most anabolic clothing ever! |
tb-jp.com/collections/nutrition - highest quality supplements on the market.

[Jimmy]

As kuba says just drop it out.

Instagram: jimmytonk
tb-jp.com/collections/clothing - The most anabolic clothing ever! |
tb-jp.com/collections/nutrition - highest quality supplements on the market.

[Jimmy]

All the guys are spot on here and if you already know your maintenance then you are good to go.

Instagram: jimmytonk
tb-jp.com/collections/clothing - The most anabolic clothing ever! |
tb-jp.com/collections/nutrition - highest quality supplements on the market.

[Jimmy]

On leg day before push M5 (post post) 2 double burgers, large fries and 1 x muffin.

Instagram: jimmytonk
tb-jp.com/collections/clothing - The most anabolic clothing ever! |
tb-jp.com/collections/nutrition - highest quality supplements on the market.

[Jimmy]

Cycle now looks like..

1000mg test e
700mg primo
500mg bold
1000mg npp
400mg megalan
100mcg t4 daily
25mcg t3 daily
2iu slin AM
8iu slin pre
14iu slin post
60iu lantus training day.

Instagram: jimmytonk
tb-jp.com/collections/clothing - The most anabolic clothing ever! |
tb-jp.com/collections/nutrition - highest quality supplements on the market.

[Jimmy]

Hey guys. Rest day today and apart from the 25 mins cardio I’m about to do I’ve been pretty stagnant resting up ready for legs tomorrow. After the last week and my weight still fluctuating and not being able to hold the weight as my body is still smashing through the food we have had a diet change and also a gear change so my current diet setup looks like…

Training day
M1
4 crumpets toasted or English muffins
2 whole
Eggs
50g isolate
100g fruit

M2
250g Turkey mince
110g pasta
50g pasta sauce
2 x crumpet

M3 pre
140g ground rice
70g iso
10g dark chocolate
100g fruit
Ricekrispy square bar

Intra
30g mps
50g sustain (40g leg day)

Post
200g rice based cereal
Square bar
1 x bagel with jam
75g whey

M5
250g Turkey
250g potato or rice equivalent
1 x bagel

M6
70g whey
20g almond butter

……………………………………………………………

Rest day

1 bagel 5 g butter
150ml egg whites
50g isolate
200g fruit

M2
300g lean mince

M3
200g salmon
30g whey

M4
250g Turkey
2 x bagel

M5
250g cod loin
400g potato

M6
75g whey
150g granola
200g fruit

Instagram: jimmytonk
tb-jp.com/collections/clothing - The most anabolic clothing ever! |
tb-jp.com/collections/nutrition - highest quality supplements on the market.

[Jimmy]

Hey. If you feel wearing a belt keeps you free from injury then yes carry on wearing it. there is nothing wrong with wearing a belt. The downside when pulling from the floor or movements like RDL etc will be that you will not use your erectors as much while wearing a belt as you are supported and loose out on lower back thickness and development. However for you and what you are saying i would keep the belt on for now

I’m afraid that if I using belt consistently my erectors will be weaker by the time and it’s cause me to be dependent to the belt.

Because my erectors will be very weak compare to the other body parts.

[/quote]
This is a possibility yes. To start, keep the belt on for the heavy top sets and then go beltless for your back off sets and build up slowly from there until you feel like you are in a good enough position to try the heavier top set beltless, this will allow you to to build up strength and keep you away from injury. It is a game of patience with this son take your time with it.

Instagram: jimmytonk
tb-jp.com/collections/clothing - The most anabolic clothing ever! |
tb-jp.com/collections/nutrition - highest quality supplements on the market.

[Jimmy]

Hey. If you feel wearing a belt keeps you free from injury then yes carry on wearing it. there is nothing wrong with wearing a belt. The downside when pulling from the floor or movements like RDL etc will be that you will not use your erectors as much while wearing a belt as you are supported and loose out on lower back thickness and development. However for you and what you are saying i would keep the belt on for now

Instagram: jimmytonk
tb-jp.com/collections/clothing - The most anabolic clothing ever! |
tb-jp.com/collections/nutrition - highest quality supplements on the market.

[Jimmy]

Pull was the order of the day today and we had deadlifts. we have moved this exercise up so its the first one in the session. This proved a good move both me and Kuba smashed our numbers and the bar moved a lot better. From there the session was a very productive one and now the logbook is looking a lot better with strength creeping up by the session. Rest day tomorrow and back in for legs on Thursday which I’m Looking forward to.

session today was

deadlift x 2
chest supp tbar row x 2
single DY row x 2
assisted pull up x 2
nautilus pull down x 1 RP
rear delt pull x 3
shrug machine x 2
bicep cables x 3
single DB curl x 1

Instagram: jimmytonk
tb-jp.com/collections/clothing - The most anabolic clothing ever! |
tb-jp.com/collections/nutrition - highest quality supplements on the market.

[Jimmy]

For the cramp try a serving of supplement needs electrolytes before you go on the stairs and make sure you are hydrated. As far as the pump goes it’s likely how you use the stairs, I find tensing my glutes and hams takes the emphasis off the calves as im not stepping predominantly with my toes this way.

Instagram: jimmytonk
tb-jp.com/collections/clothing - The most anabolic clothing ever! |
tb-jp.com/collections/nutrition - highest quality supplements on the market.

[Jimmy]

Aim for 12 weeks and see how you get on. if things are going well then I would see no reason not to push things to 16 weeks. If you set 16 weeks initially and you feel shit after 10-12 weeks the likelihood is that you would push it to your goal of 16 weeks which wouldn’t be optimal. So always set a lesser time and go on feel/performance etc

Instagram: jimmytonk
tb-jp.com/collections/clothing - The most anabolic clothing ever! |
tb-jp.com/collections/nutrition - highest quality supplements on the market.

[Jimmy]

Push session today and I was solo as kuba could only train later and with me on the new split things simply have to be perfect and I mean every minute of every day has to be perfect for me to be able to recover from this. Training later sees me stretching meals out and having my last meals later so I’m in bed later and I don’t hit my 9 hours sleep for the day and this had a knock on effect. Todays session was very good! all numbers smashed on every movement with better form so I’ve come away feeling great, I can feel a period of progress coming on and I’m more that ready to rinse every bit of it

session today was

hs inc chest press x 2
low inc DB x 2
hs dip machine x 2
high inc db fly x 1
cable fly x 2
cuffed lateral x 3
cuffed front raise x 2
prime tricep x 3
hs single tri machine x 1

Instagram: jimmytonk
tb-jp.com/collections/clothing - The most anabolic clothing ever! |
tb-jp.com/collections/nutrition - highest quality supplements on the market.