Jimmy
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Later than planned pull session today so I’m just waking up to have my last meal now. We were filming for the site and had jay from magic eye media over. The session was a good one and will be worth a watch for sure. Checked in with Kuba this morning at 107.9kg, flat and 2lbs down after rest day, condition is where it needs to be so today sees the end of the mini cut and we push back up slowly from here. The plan is to push up to around 115-117kg but in this condition, the only way we achieve this is by being patient and slowly adding food in almost like a reverse diet phase. I’ll get some pictures tomorrow and put up a starting point for the push up.
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Good to hear about the quad!
Makes perfect sense to me mate regarding the tidy up and what to look for etc. Going off your least lean bodypart seems a really good way to look at it – i think i’ll use that marker myself this time around.
How have you found your strength and recovery since dropping food?
strength and recovery are just about holding but I think we are on the edge of over reaching. I’ve dropped my volume a tad and that’s definitely helped. With mini cuts you want to do it hard, get in and out fast. The less time in a deficit the better. keep me posted on how you get on bro
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Motivation can drop in a cruise phase as in your mind you possibly wont be progressing like you would on a cycle. In out recent cruise phase we dropped volume, took out forced and grinder reps this saw progression from all 3 of us adopting the same principles. Its something that would possibly see better recovery and a lift in motivation and possibly libido if you arent feeling as beat up. I would suggest getting some blood work done also so you can see better what’s going on.
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Steady rest day today. Been at the gym catching up on some work and a lot of my clients check in on Thursday so its kept me busy. The quad feels better than I expected however it is still pulling in certain positions. light physio and a couple of short steady stints on the exercise bike to try and loosen the legs up and get some blood flow in has seemed to have done it some good. I’m hoping i can RDL tomorrow as we are filming for the site and I’m ready to go in!
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Hey mate. Deep into a diet phase you will experience all sorts of emotions. Some days you are on top of the world and some you can be in a dark place this is one of the reasons it takes resilience to complete a prep or heavy diet phase to a good standard. A good way to look at it is that the situation is always temporary and on bad days it can only get better and look at the bigger picture. Trestalone can have very harsh sides, I know guys that’s pretty much crumbled on the stuff psychologically so that’s maybe worth looking at.
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Morning Jimmy,
Crap to read about your quad mate – hope that’s nothing too serious.
I’ve seen that you’re on a tidy up phase before another push up in weight and i’ve just started something similar myself. I was wondering what you and Kuba are looking for (if anything) before deciding the cut has done it’s job enough to start upping food again? I’m just preempting me being stuck in two minds between extending my clean up phase for another week or 2 or deciding i’m “neat” enough to then revert back to calorie surplus mode.
Cheers
Hey mate. Thanks, luckily this morning the quad is a lot better than I thought it was going to be so fingers crossed. In terms of what we are looking for its mainly condition, getting to a point where we are “tidy” this is person dependent as everyone holds fat differently so we go off the area we hold fat most, once you would consider this neat or tidy then we would push up. The other side of things is appetite and digestion. It gives us chance to give digestion a break from a lot of calories daily and regain hunger. If you are in any doubt that you have not tidied things up enough yet the likelihood is that you haven’t and I would push the extra couple of weeks. If anything you will get a greater response once you start adding calories again bud.
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rest, recover, stay hydrated and once you feel back to normal hit the gym again like the guys say
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Hey mate. There are videos on here where jordan explains about programming sessions and in all athlete logs there is a section where we have out training splits/routines up. If you take some time to dissect the site a little there is more than enough information on how to build a programme, from exercise selection to volume, frequency etc. If you want to know how it feels to train low volume a lot of the leg day videos will give you an insight on what it should look like ????
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legs tonight with kuba and the giant. All 3 of us have been pushing very hard and progressing well on legs for months now. We have got to the stage where the loads we are moving are very heavy, the knock on effect from this has left 3 of us with a number of knocks and niggles. My right quad and I knee has been temperamental for a while now. Due to knee pain we pushed our first heavy compound back which was the pendulum squat. First rep of the first working set and pop! my left quad went on me. Nothing major I dont think but it’s bad enough that I had to end the session there and then as any movement attempted like it would rip my quad off. I’ve iced it and I’m writing this from a very hot bath. I’ll get some physio tomorrow and fingers crossed its nothing I cant work around.
session before it ended was
glute bridge x 2
prime lying ham curl x 2
seated ham curl x 2
prime leg ext x 2
pendulum x 0….Instagram: jimmytonk
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I use it everyday
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Hey Tom. I always trained 6 days a week for years. I changed my approach and cut it down to 5 and I grew, I reluctantly at the time even went as low as 4 training days a week and this is where I grow most. I see “rest days” as grow days. 4 heavy arsed intense sessions beats 6 mediocre sessions any day. Better performance in the gym and more rest is a perfect combination to grow.
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Push session tonight. Things are moving well. I’m pretty flat and my pump is minimal now I’m in a deeper deficit but this is expected at this point. The cut is doing its job and things are tidying up nicely, I’m still holding the wider off season waist but this is normal for me.
session was
inc hammer press x 2
low inc DB press x 2
inc DB fly x 1
H/S dip machine x 2
cable fly x 1 rest pause
seated cuffed lateral x 3
prime lateral machine x 2
plate front raise x 2
prime attachment tricep rope x 3
single arm rope pushdown x 1Instagram: jimmytonk
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Evening all. Just got back from the gym and a very frustrating session, actually frustrating is putting it lightly it was shit from start to finish. Every set was down from the previous rotation. I actually live 1hour 30 from the gym so it gives me chance to collect my thoughts and calm myself down on the journey home. We simply dont have sessions like this and it needs rectifying fast. Its what makes the difference, people who choose to accept it was just a “bad day” or people who make sure it doesnt happen again by finding what’s causing the regression.
Looking over the last week to 10 days and training 3 on 1 off the amount of volume accumulated over the week is too high from me to recover from and it’s now effecting my training. From today I’ll take out all forced reps and reduce volume over each session and micromanage from there until food goes up and my recovery capabilities are better.
session today was
Atlantis side raise x 3
nautilus shoulder press x 2
nautilus inc chest press x 2
life fit tricep press x 2
prime pec dec x 3
lying cuffed lateral x 3
upright row x 2
tricep cable crossover x 3
single arm tri machine x 1
Not every shit session has to be seen as a negative mate (as hard as it is), which you have shown here and used it as a learning curve to delve into what the route cause was! Takes a lot to turn a shitty session into a positive out come, we’ve all been there haha!
Mad that you’re 90 mins away from the gym, that’s real commitment to a great environment! What is your job to be able to do this 3 hour round trip?
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you are dead right mate. Obviously not every session we have is going to be a good one but at the end of the day its what makes the difference, choosing never to settle for mediocre and taking positives out of a bad situation so we can keep on learning and progressing.yep it’s a 3 hour round trip 6 days a week at the minute. I made a decision a while ago to give it everything I have and chase my dreams and put myself in the best position possible in every situation, travelling to one of the best gyms in the country and putting myself around people as driven and as regimented as me was a must. I own a gym of my own and this plan is in the 3rd year so far. The first two years to establish the business and allow it to supplement my life style. This year its letting me live like a full time bodybuilder so no stone is left unturned. Year 4 next year is to get the procard and compete in a pro show and so on.
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This is pretty common. Especially with the UGL
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A lot of the Athletes on here train a PPL style which is available to see on our logs. There are also videos on how to programme sessions. If you spend some time looking you will have more than enough information to put together a split ????
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