Hey guys, so this is the beginning of my 2020 Prep Log, it’s starting a little into the process, I have been dieting for a total of 5 weeks. Coming down from 196 lbs to 188.6 lbs so far.
I will document the rest from here on out as I finally have a ‘potential’ confirmed show, which is the UKDFBA British Finals, where I will aim to compete for the chance to both win a Natural Pro Card with the WNBF, and fly to LA to compete in WNBF Worlds.
For those that don’t know myself, my last season was in 2017, where I won the WNBF Worlds & UKDFBA British Titles in the Junior Class (Under 24). I was 21 at the time, and have taken 2018 and 2019 totally off competing with the goal of stepping up to the Men’s Classes.
TRAINING SET UP
Push
Pull
Arms
Legs
Off
Repeat
I have been following this set up, with the exception of the arm day, for over 5 months. Prior to this, I trained with slightly higher frequencies on a similar body part split.
My rationale behind the change to LOWER total frequencies was that strength got to a point where I couldn’t recover (Both CNS & Acute Muscle Soreness recovery), so more rest days simply had to be added in.
The arm day…. Something that I have never ever done in my entire training career, and something I still I am on edge about, but my arms still suck, execution is fixed, volume has been adequate, but they still aren’t where they need to be, so a day where I can neurologically apply everything to this single body part, is rationalised in my opinion, also, since I’m dieting, holding fullness and muscularity in this area with a concentrated day, I feel will show in the end product.
Thoughts accepted of course!
DIET SET UP
I’m very simplistic with my diet, I set numbers where I know I will lose just under 1% of my total bodyweight per week, and I monitor my weekly average to ensure I do not surpass 1% loss, this will ensure maximum muscle retention.
Training Day
M1 - 250G Berries 40g Whey Iso 330ml Almond Milk 20G 90% Dark Chocolate (Made into a thick edible shake style thing)
M2 - 100G Rice 120G Chicken 150G Mixed Veg
M3 (Pre) - 100G Rice 120G Chicken 150G Mixed Veg 15G 90% Dark Chocolate
M4 / INTRA - 50G Highly Branched Cyclic Dextrin, 20G EAA’s, 5G Electrolytes, 2G Taurine
M5 / POST - 2 Bagels - 31G Whey Iso
M6 - 100G Oats 31G Whey Iso, 20G Almond Butter, 20G 90% Dark Chocolate
Rest Day -
(Literally just remove my intra, that’s all I need to do to influence energy balance enough to continue to lose fat)
M1 - 250G Berries 40g Whey Iso 330ml Almond Milk 20G 90% Dark Chocolate (Made into a thick edible shake style thing)
M2 - 100G Rice 120G Chicken 150G Mixed Veg
M3 - 100G Rice 120G Chicken 150G Mixed Veg 15G 90% Dark Chocolate
M4 - 2 Bagels - 250ml Egg Whites or 31G Whey Iso
M5 - 100G Oats 31G Whey Iso, 20G Almond Butter, 20G 90% Dark Chocolate
I also supplement with 3x Omega from Jarrow and 2x Krill Oil from Jarrow in the AM and PM, I track these too.
Please find a couple of my shots from last check in, that’s it for the first intro, I will continue to give mini updates daily, I won’t log full sessions, just what I trained and how it went, as sessions are a little different at the mo with lock-down!
Thanks for following :)
Upper starting to come in. Next few weeks should be interesting as the lower starts to get more lines Good work so far AJ!
Got a questions in terms of an intra at the moment I use pepto pro & hbcd is better to switch pepto pro to a EAA?
12 Weeks Out – Checked in today – 170.8 lbs
Weight
Will attach my trend – A bit of a mid week ‘woosh’ as I dropped into the 160’s, I felt this straight away, sitting down I felt my glutes were leaner ( even though they are still fat..) & I just felt lighter all over. This morning it levelled out a bit , which it always does after a rest day
Training
Up until Thursday we trained as normal, and from then we have de-loaded. Me and Kuba chose to de-volume our sessions & we simply just followed Jordan’s orders on the session structure & volume drop. I feel like it was needed at SOME point and this is probably the right time for us both to pull back a tad, especially for Kuba as he’s been super busy sorting everything for the gym re-opening.
Nutrition
No changes here this week, I have not had any high days yet since the last one I told you guys about, as said before these are auto-regulated.
Push Pull Arms – 325c 50f 230p Legs – 400c 50f 230p Rest – 285c 50f 230p
No hunger really, still ery easy at this stage.
Sleep
Still a bit crap. I can’t lie in these updates, so it’s not where it needs to be, I want 7hrs+ and at the moment I’m getting 6-6:30hrs. I will fix this.
Next Steps
Keep going as we are, attached trend and a couple of pics
Any thoughts appreciated as per!
Do you still hit triceps and biceps on push and pull days now you have added an arm day?
Be good to see a log of your sessions now your back in the gym.
13 Weeks Out – Checked in today – 171.8 lbs
Weight
Will attach my trend – I dropped hard at the beginning of the week but flattened the curve a bit towards the end which resulted in a decent look this morning. Don’t want to lose anymore than 1.7 on average now, and I lost 1.8 this week, so making sure I pull my steps down a bit now.
Training
Very solid week this week besides the slightly off Leg session, I honestly think this was induced by the massage I had the day prior so I will avoid any heavy massage work before lower body days for the foreseeable.
I have maintained or progressed all log book numbers, no regressions this week. I didn’t hit arms this week as I’m starting to need the total rest. As a result, I’m touching bi’s and tri’s with 2 sets a piece at the beginning of Legs, and I’m adding additional volume for them at the end of Pull & Push. For now at least.
Nutrition
No changes here this week, I have not had any high days yet since the last one I told you guys about, as said before these are auto-regulated.
Push Pull Arms – 325c 50f 230p Legs – 400c 50f 230p Rest – 285c 50f 230p
No hunger really, very easy at this stage.
Sleep
Hmmmm… still not the best, but when I do actually fall asleep, I get great sleep, I just need to work on my routine, but that will come in time.
Next Steps
Keep going as we are. Stress is low now & I’m happy with everything
Update on this week so far!
Mon - 171.8
Tues - 170.6
Wed - 171.4
Attached are some rear shots from a few days back.
Happy with how well I'm dropping week to week at the moment, and even at 13 weeks out this weekend, I'm seeing daily visual changes, which is exciting and creates good promise that I will be able to reverse diet into the show.
Thoughts are in my head about whether we'll be able to get out into the States provided I qualify for Worlds in November, but it's not something I can control, so I have no business worrying about it. No changes to food so far.
Legs today!
Check in yesterday – 175.8 lbs, which is over a pound down from last week but the average ( I take 7 day averages) is down 2.2 lbs even with refeeding.
My training days are now
350c 50f 230p (+25c / +10f)
Rest days the same at
275c 50f 210p
No changes to steps / expenditure
10k Steps TD 12.5k Steps NTD No cardio
Weighed in at 174 lbs this morning
First refeed of prep has come.
Not really needing it from a psychological perspective at all, in-fact id rather keep pushing
But my rate of loss is too fast, so I need to slow it down to avoid dropping performance , fullness and muscle. Alongside the benefits of re-feeding with that, check out my post on IG to find out more.
Todays macros
523c 41f 223p
*6 Litres Fluid* *5,000mg Sodium*
M1 – 125g Oats – 200g Fruits – 40g Whey Iso – 5 Fish Oil
M2 – 100g Raw Weight Rice – 150g Raw Weight Chicken – 1 Bagel
M3 – 100g Raw Weight Rice – 150g Raw Weight Chicken – 1 Bagel
M4 – 100g Cream Of Rice – 31g Whey Iso – 200g Blueberries
M5 – 125g Oats – 31g Whey Iso
mad shots - can't wait for those in a few weeks time bud!!😎
Prep Update - 16 Weeks Out - 28th June 2020
Bodyweight
2.8 lbs down on average
177.8 LOW weight last week - 175.8 LOW weight this week.
Biggest drop so far of prep.
Training Week
Been a solid week this week, performance has been consistently high, with one small drop off on my top set of high incline barbell pressing, the rest has been quality, which I'm happy about.
Pumps in the gym have been a little less towards the back end of the week, felt a bit smaller, and from the front, definitely flatter.
Nutrition
Training Days - 325c 45f 230p
Non Training Days - 275c 55f 210p
Still very minimal / no hunger, finding it very easy.
Sleep / Recovery
Sleep has been poorer this week with stress higher and the heat. Around 6.5 hours average, this needs to be above 7 hours.
Recovery has still been solid.
Changes
No changes, it's likely I'll add my high days very soon to keep holding fullness, will take some shots after my Pull Session today.
Update on this week for you guys
Bodyweight down into 170s.
Training going very well - sessions are flying.
Back onto my previous set up now training wise as I've had to shift a few things around.
The goals I have this year will be one of the biggest things keeping me waking up each morning. That's including my business goals.
Rest day today - 178.4 lbs.
Great leg session yesterday with Finn & Caitlin.
Leg Extension - 2 sets + Aj's special pulse reps
Seated Leg Curl - 2 sets
Hack Squat - 2 sets (one top, one back off with constant tension, no lockout, brutal)
Leg Press - 2 sets both constant tension (this is done due to lack of load)
Hip Thrust - 1 set
Calf Raise - 1 rest pause set
Cable Crunch - 3 sets
Perfect session imo - with Legs being hit twice a week with mine and Finn's split, we have to be really smart with volume in both sessions. This set up has worked super well.
Had a few higher days of stress recently which showed in my scale weight into this week despite visually looking leaner everywhere besides my mid section, I always carry fluid in my mid section when I'm stressed.
It's easy to let stress .... stress you out...
But I just took a step back, realised what I needed to do to chill out more, and ticked those boxes.
Current food / expenditure update - 18 weeks out
TD - 325C 50F 230P - 12,000 steps
NTD - 275C 60F 210P - 15,000 steps
No cardio
5 Training Sessions a week
New low this morning 179.8
Fantastic Upper Session today.
Pressing with barbells still doesn't feel amazing, but I'm getting it done, here are some numbers from today
Incline - 95 x8 +1 / 80x15
Super high incline (variation for delts) - 80x9 65x15
Bb Rows - 145x10 / 110 x23
Had a good week of fat loss too, not much loss on the scales (around 0.6 lbs on average) but 100% some visual changes, so no adjustments this week.
Here are some pics after Upper today.
Pull on Monday was superb, hit 190x9 Stiff Leg, felt relatively comfy too.
Already down 0.6 or so on average this week & seeing more visual changes coming with it :) Also got my first set of posing trunks from Iron Monkey delivered this week, so checkins will be done in them from now.
Looking forward to legs today.
Rest day today, simple for me
Wake
Walk Barney
Check ins most of day
Programming / New client application responses
Walk
Sleep
And of course, eat 5x in that too.
Ready for a good week ahead, stiff legs tomo with some good inspiration from seeing Dan pull 6 plates on Snatch Grip.
Check in today - very good week of fat loss.
Feeling a tad flatter in my weaker areas now so just have to consistently monitor them and make sure they are not dropping off excessively. I will most likely add in high days soon to combat this.
Here are a few shots.
Legs - 03/06/2020
Seated Leg Curl - Stack x 17+1 / 16+1 / 15
Safety Bar Squat - 190 x 8 / 180 x 10
Hack Squat - 1x 11 Paused / 1x 15 Continuous
Leg Press - 1x 23 Continuous
Hip Thrust - 180 x 18
Leg Extension - RP Set 20 x 18 - 11 - 8
Dipping Belt Calves - 16 11 8
Cable Crunch - 25 15
Amazing session - love the hack!!
New Low today 04/06 - 181.8 lbs - Dropped very fast this week.
De-load done.
More than ready to attack the sessions coming up.
I’ll return with trying to avoid using TOO much internal drive/anger/aggression in my sets, just to ease my nervous system back into full blown sessions.
New low this AM 183.6lbs, highly likely aided by the reduction in fatigue :)
Diet Update - Currently for the last 3 weeks - 01/06/2020
Training Day
M1 – 250G Berries 40G Whey Iso
M2 – 100G (Raw Weight) Rice 150G Chicken 150G Veg 3G Salt
M3 – 100G (Raw Weight) Rice 150G Chicken 150G Veg 3G Salt 20G 90% Dark Choc
Intra – 20g HBCD 20G EAA 5G CREATINE 10G GLUTAMINE 5G ELECTROLYTES 2G TAURINE
M4 – 120G Rice based cereal – 45G Whey Iso
M5 – 250G Berries 250G 0% Greek Yoghurt 20G Whey Iso 20G 90% Dark Choc
Rest Day
M1 – 250G Berries 40G Whey Iso
M2 – 250G Berries 250G 0% Greek Yoghurt 20G Whey Iso 20G 90% Dark Choc
M3 – 100G (Raw Weight) Rice 150G Chicken 150G Veg 3G Salt 20G 90% Dark
Choc
M4 – 100G (Raw Weight) Rice 150G Chicken 150G Veg 3G Salt
M5 – 250G Berries 250G 0% Greek Yoghurt 20G Whey Iso 20G 90% Dark Choc 1 Bagel
DELOAD Started Yesterday 29/05/2020
4 Days Off.
I would potentially favour the lower volume sessions during this phase but I know in this circumstance, my body needs a full rest as the low back / joint loading is so high with basically only a barbell as my main jigsaw piece in the programming.
I'll be back in the gym Tuesday for Push.
Bodyweight down 1.7 lbs on average and 1.2 lbs off my lowest weight of last week. Successful week, starting to notice a flatter look consistently, so getting close to back to back refeed territory to hold fullness as much as possible. A lot of people are scared to admit they are flat (because most people are AWFUL at calling it) but stay flat for too long and performance drops, if performance drops, muscle drops. Muscle fullness and glycogen replenishment is NOT JUST for aesthetic purposes in an extended fat loss phase, it's for performance benefits too.
ARMS Yesterday - 28/05/2020 - 184.6 lbs
Cable Curl Super Set With Pushdown x4
Hammer Curl Super Set With Rope Overhead Extension x4
D Handle Curl '21s' Super Set with Pushdown '21s' x2
35 Mins. Perfect Session. Crazy Pump.
Legs Yesterday 27/05/2020 - 184.8 lbs
Seated Leg Curl - Stack x 16+1 / Stack x15+1
Safety Bar Squat - 170x11 / 180x8 (will start with 180 next session)
Leg Press - Fully loaded x 25 / Paused Full Load x 12
Hip Extension - 180x15.5
Leg Extension Cuffed - 20x16/20x15
Dipping Belt Calves - 45x16 - 10 - 5 (Rest Pause)
Hanging Leg Raise - BW x 21 / 20 / 18
Great session, good energy and focus throughout, keep pushing to beat these numbers.
Some good progress on the scales last few days & a great UPPER on Fri, LEGS on Sat in terms of sessions.
Hit 185 lbs the other day and have stayed there last 3 days since the last food adjustment so probably won't need another one for a while now!
Here are some shots from the check in at 185, flatter for sure, but part of the process to get all the fat off.
Great leg session yesterday – tried out doing a belt squat variation on the low cable pulley of my cable stack, it was OK… the whole cable stack moves when you do it (lol) but it works & gave a decent stimulus.
On the look out for a hack everyday at the mo as I just believe it’s one of THE best quad movements out there, if I can find a half decent one I’ll have it.
Diet changes have taken place also.
TD – 350C 50F 230P (Dropping 50c) NTD – 300C 60F 200P (No change)
10,000 Steps still daily 600 kcal Cardio a week.
Had a superb Pull session yesterday, got a bit in a tantrum after my stiff leg as I wanted 185×9 but hit 7 as my grip was shit. So besides that, which I will rectify, everything else was great.
Happier with how I’m looking now 10lbs has been chipped off - some pics below!
Great leg session yesterday despite the dodgiest rack I've ever used in my life (wobbles around like MAD) Squatted 180 for 2 sets of 8 relatively comfy, so will push this up steadily over the coming weeks.
Very sore today (in a good way) and I was wrecked last night haha, so a sign of a good session!!
Rest day today, here is some shots from y'day check in at 186.4 lbs
Still hitting 186's mostly this week so fat loss has been great, around 1.5 lbs down on average which is spot on at this stage. 10 lbs down so far!! Managed to get a Precor Seated Leg Curl for the garage yesterday so for Legs now I'm totally fine. I have now changed my split to fall in suit with Danni so I can train with her and have a spot on certain moves, it's one of my fave splits ever anyway so I've not got a problem doing it.
Pull Push
Legs
Off
Upper
Legs
Off
Will detail each session as we go :)
No changes for next week!
Hit a new low today, 186.2 lbs, felt a lot tighter last night, so knew it was coming, I have gotten very in tune with my body over the years of doing this so far so I can just predict when a new low is on it's way :) Just Arms today, 10 sets Bicep, 10 sets Tricep, very simple, but I've also got to set up a Power Rack Cage.... it arrived today, I was also very very grateful to purchase a leg press (8 miles away from my house) for £325 yesterday in great condition, so that's now sitting in the garage too...
Really kitting out with the best possible stuff for the next months, final piece for now is a pulldown with high /low pulley coming soon.
However, you asked for a Front Relaxed @louisschuler1 - so here you go matey!
Any chance of seeing full check in pictures mate?
Afternoon guys, so yesterday was a good rest day, very productive with work at the moment and taking on a good amount of new clients to help people during this period of time so that's been a huge focus alongside the education series content & the podcast.
Today is push, below is the session plan! This is my third time hitting this session, so I expect all green numbers when it comes to progression!!
Took check in pics this morn, here is one that I posted on Instagram.
Fantastic leg session today, this is the last one ( I hope ) before I'll have the power rack, felt recovered enough to pull from the floor, and managed to hit an all time PB with 200, taking 9 reps.
Goes to show, when you lock in your mindset, regardless of the situation, good things can come of your sessions during this time.
I hope everyone is doing well <3
Legs was kinda rubbish the other day and I got in a bit of a mood about it, fucking around with bands and wasting energy on high rep sets really isn't the way I love to train, I got it done because I need to do it, it's non negotiable for my goals, but I didn't enjoy it. Power rack comes next week to make my life a lot easier and I'm looking into getting a hack / leg press combo for the garage too, if I can get that, alongside the pulldown I've just ordered, I'm set for this period no matter how long it lasts.
Here was yesterdays Pull session, which on the contrary, was epic.
I've also dropped 10g Fats out of the diet, to push on further with fat loss, this has brought about a good rate of loss this week. Will do my usual check in shots this weekend.
If Boris announces gym closures until October, it's unlikely my show will go ahead, so I will simply pull food down into a mini cut set up, get lean enough to start growing, and go from there.
So yesterday was total rest, a very busy day getting back to applications, setting up new programmes and also getting the online coaching education series on the site launched!! Very excited for it.
Today is Legs, still no rack... so I'll be inventive, and see what I can do, as always, giving it my all is the goal.
Will update you on how it goes!
Hey guys! Sorry for radio silence over the last 2 days, long story short private facility is off the cards now, so all training will take place at home. Luckily enough, I've got some solid kit, and some more on the way. I've taken off just over a pound this week, and actually starting to look like a bodybuilder a bit now, I need another 1-1.5 off again next week at least, with 24 weeks out being this weekend, the gas pedal needs to go down on this prep now, expect to see bigger weekly changes in my next check in pics.
My Pull Session at home left my hams in BITS.
Pull home 1
Deadstop Stiff leg - 120x10 / 135x10 / 167x8 / 167x7 / 135x12 ( did more 'feeder' sets to pre fatigue due to lack of weight, got more weight now, up to 225kgs, so I'm good).
Bent Row - 120x10 / 100x12 /100x12
Meadows Row - 20x15 / 25x16 / 30x
SA DB Row - 85x15/15/15
Cuffed Pulldown - fail fail fail
BB Shrug - 100x12/12/12
D handle curl - 40x8 / 30x12/12/11
KB Concentration Curl - 16x 8 / 8 /8
And then Push yesterday was good too, too much volume, so will drop it down.
INCLINE DB PRESS - 85x12/11 - 75x14
HIGH INCLINE PRESS - 75x12/ 10 - 60x14
LOW INC DB PRESS - 85x5 / 75x7 - 60x12
INCLINE FLYE - Red x 20/15/14
NARROW PRESS UP - Redx9 / Redx RP BW l
CUFFED LATERAL - blue green yellow x 20/16/15 super set with KB swings
BB SKULLCRUSHER - Bar x15/15/15
PUSHDOWN - yellow green blue x15/15
So great Push Session today, beat a good few numbers, felt a little flat and no huge pump during the session.
I have now re-introduced caffeine after a long hiatus, no real need for it during the latter parts of the off season, it's crazy how sensitive I am now to caffeine, a small coffee and I'm buzzing... which is a good sign :)
Also got my first batch of TrainedByJP new clothing today, which is available on Monday on the site, it's very cool!! Some wicked new designs.
Push Session
Cuffed Lateral x3 + Drop
Machine Incline Press x2
Machine Shoulder Press x2
Machine Flat Press x2
Dip x2
Pec Deck x3
Lying Lateral x3
Overhead Extension x3
Pushdown x3
Hey guys, Leg day yesterday, brutal!! Was very long, but very successful and feel properly battered today. Also recorded a great podcast with Lee Kemp & Ben Howard last night talking all about training, this will be up today on my YouTube and iTunes etc.
Leg Session
Adductor x2
Seated Leg Curl x2
Leg Extension x2
Squat x1 then ditched as it felt awful
Hack Squat x1 (much better, nailed it)
Banded Leg Press x2
Lying Leg Curl x2
Hyper extension x2
Calves x2
Total rest today, no arms! Needed, and I'm also recording another podcast with Andrew Chappell and Steff Noble, two epic natty pro's. Alongside that, lots of check ins and client work to be done!
Hey Aj really impressed with that last shot. Any chance of seeing a front relaxed in next check in pics? You do it with abs crunched right? Ever tried expanding and opening up?
Also took this shot PWO today after Arms!
Nice day today! Little quieter on check ins, Arms, Food Shop, 35 min CV which I actually hit up outside, a fast paced walk, as the bike prior to leg day ruins my quads too much, I managed to hit 133 bpm average on my Polar so this is just about enough intensity for now, soon I'll be too fit for the walk to provide sufficient cardio intensity, so I will switch to the bike, but by then, my cardiac recovery will be improved, so it won't be so harmful on the leg day, performance is so key for me so I cannot afford to be dropping off in sessions due to my cardio choices.
Last meal then bed, Ready for a big leg day tomorrow.
So Pull today! Very good session, performance up again, felt good throughout and pumps are slowly getting better too, took some pics post workout and I'm starting to look a little more like a bodybuilder which is always a nice sign.
Session Layout (1x 6-10 / 1x 12-15)
Dual axis row x2
Chest Supp Row x2 with a 3 point rest pause on end of last set
Pulldown x2
Low Row x2 with a 3 point rest pause on end of last set
Wide Pull Up x2
Rear Delt x2
Shrug x2
Bicep x3 + Drop Set
Bicep x3
Stretch
Arms tomorrow and it's actually my b'day! Not that I'll be doing anything special ;) Eating meals, food shop and resting up ready for legs!
I now you said you wouldn't log exact sessions.. but what are they looking like? Do you have access to a gym? Or are you doing back to basics training with a barbell and a squat rack? Thanks!
Solid session yesterday with Push. Felt well rested and strong going into it and as with most days like that, it showed in the log book, with most numbers being beaten.
Small isolations like laterals and triceps, I obviously still try and progress as much as possible, but I’m more aware of how these can quickly turn sour in the Chase for one more rep or a bit more load, and the whole internal feel goes to sh*t. So I take my time and try and stay accurate.
Good sleep & ready for Pull today!
Straight forward rest day today, felt battered up until about midday, then started to come alive again after getting out for a good walk in the lovely weather we are having here!
Might even have a BIT of colour in my next progress images... but I doubt it.
I like to finish my meals around 9pm on rest days and be in bed by 10:30 latest, which allows for a perfect sleep for the next batch of sessions.
Legs today, great session. Took more progressions. Every session just keeps getting better and better at the mo, on a great run, which makes me a little anxious as well as being excited haha.
I am trashed this evening though, in a good way, I will get to sleep on time and wake up a little later tomorrow if needed to get fully recovered for Push in 2 sleeps time.
Sessions like these, where you feel totally battered afterwards, remind me constantly how pivotal my recovery is to get through this diet with maximum muscle & strength retained. People tend to ignore recovery factors a little more in the off season, get slack on sleep, supplements, meal timing, stress management. My advice, is that as a bodybuilder with big goals, you should not have an ON & OFF switch for consistency. You should be ON at all possible times, to reap the most rewards. Don't miss a beat.
Evening guys, Supplements listed below for anyone interested!
AM – 2x Krill Oil Jarrow – 3x Omega Jarrow – 1x Multi from Supp Needs, 1x Jarrow Probiotic, 5ml Liposmal Vit C, 2x Garlic Capsules.
Pre – 1x Rhodiola Rosea
Intra – Alongside my intra drink of highly branched dextrin & EAA's I have 5g Creatine, 10g Glutamine.
Post – 500mg Magnesium Glycinate, 5g Supportmax Neuro.
Pre Bed – 2x Krill Oil, Supp Needs Sleep Stack
Yesterday was Pull, really good session and again, took lift progressions. Being 5 weeks into a deficit a lot of first timers would start to let the opportunity of strength loss to sink into their minds. This is something I try to reinforce with my clients mindsets.... you shouldn't be losing strength for the first third of a contest prep, you should most likely be gaining still. A lot of the time we can move better a little lighter than peak off season, recover a little better due to better sleep from less total food, have lower RHR and greater fitness levels, so it's a good reason to think I AM BETTER, not I AM WEAKER.
Today is Arms, so it will be a quick 45 mins session, with 35 mins of Cardio at 140-160bpm to tick off too, of which I will do on my Bike at home and use my Polar HR7 Heart Rate monitor to track BPM.
The rest of my day is filled with check ins, programming and client communication :)
Hope everyone is well.
So today was Push day, very good session, progressed all previous log-booked numbers and felt strong. I have been feeling a little bit flat in some sessions, in others, very pumped, this is normal when in the initial phases of dieting, and I am definitely no-where near needing a re-feed! Once I've trained I do try to switch off as much as possible, this evening I am recording a podcast, but after that, I'll relax, watch some F1 or Money Heist (mine and Danni's fave on Netflix atm) and eat my last meal.
Really looking forward to seeing you get leaner. Very exciting stuff.
All the best Aj can’t wait to see the end product bring on 2020