My Journey To 2020

Almost comical how I've gone so long without a proper de-load, so next week (29th onwards) will be a FULL training deload, 4 days.

Upper/Lower/Upper/Lower

I will also back down on carbohydrates, bumping up fats to allow a brief pause in the inflammatory effects of carbohydrates - this won't be ZERO carb, but less, and more fats.

I'll look to enjoy this phase and use it to FUEL my next push (taking bodyweight into the mid 160's!!)

Looking forward to it?! Nah!!! But gotta be done, and will be done, and documented!

UPDATE - 23/01

Bodyweight is sitting around 158 to as high as 161 on some days, feeling v good at this weight, performance is solid & recovery is peaked, happy with body comp also, still got striated quads lol.

Nutrition whilst travelling has been consistent (as always) and most days have looked like

650c 55f 240p - Within 5-15g of each macro.

I feel pretty satiated on these numbers - but i could still EAT MORE (always been a big eater)

Training has been push / legs / pull repeat whilst away (purely so I can train more frequently... lol)

The goal remains the same each day.. Progress in EVERY aspect :)

Liam - Hey! - Sorry for such a delayed response, remember to reach out to me on IG if you want a faster response!

Sleep, I've found some of the best hacks are simply chilling out in the evening time, wearing blue light blocking glasses and setting an official BED-TIME so you actually head off to bed at a consistent hour.

If these fail, looking into zinc/ magnesium supplementation could help for sure.

AJ as I am someone who really struggles with sleep what do you find effective? I’m looking at implementing some things to help.

Regarding training is there anything you have learnt from other coaches that’s has changed your training style recently even if something small

What's up guys - pics taken yesterday I was actually really happy with, never content, but happy.

Body seems to have settled at around about 6 - 8 lbs above my stage weight - the goal will be to trickle up food from here as I still have a good appetite but I can walk into the gym without thinking about my post workout meal for the entire session now haha.

If anyone has any questions please ask, looking to create more of an interactive thread on dis :)

Food, training, sleep, whatever you wanna ask, hit me

SUP! - Happy New Year Guys.

Current Split Set Up - Upper, Lower, Upper, Lower, OFF.

There will be 3 rotations of exercises, so thus - upper1,2,3. lower 1,2,3.

I will use SOME elements of auto-regulation to decide the DAY (recovery, feels, low back fatigue etc)

Current food is - 500<c 75-80f 160HBV Pro, (over 220 if counting ALL protein)

Any questions feel free to ask!!

Excited to document this further :)

Morning guys, hope everyone had a wicked Christmas, I ate a LOT of food, but in weird times, so it ended up just being a lot of calories in one hit, so not that many overall calories... think doing all the cooking made me a little bored of looking at Turkey! lol

I'm at home until Friday and then spending a few days with Grandparents in the midlands area which I'm looking forward to :)

Training week is going well so far, and I've got legs today :) - Excited to see what I can produce!

XMAS eve! - I love Christmas :)

Hope everyone is set up for a good one :)

I have a LEG workout today! Should I film for the site?! ;)

Unreal leg sesh yesterday -

Preacher Curl 4 sets

Lying leg curl - 5 sets short rest periods

Back squat - 3 sets 4 - 6/8-10/15+

BB Stiff leg - 4 sets 2x 6 - 10 2x 15+

Assisted Sq - 2 sets

Leg Press - 2 sets

Bulg Split - 2 sets

Leg EXT - 2 sets

Stand Calves - 3 sets

Abs - 4 sets

Feeling very happy with where I'm at strength wise and will update physique soon :)

Push Y'day was very productive :)

Inc db press 3 sets

seated mach shoulder press 3 sets

^ all diff rep ranges, max effort

flat mach press 3 sets

behind neck mach press 3 sets

lateral raise 5 sets + metabolite work drop set fancy shit

pec deck 4 sets + drop

dip - 3 sets

machine dip - 4 sets

overhead bb ext - 3 sets

tri p/down - 3 sets + drops

Push is higher volume atm as it's my weaker body part, I'm hitting arms a total of 4 times per week, as I NEED to bring them up, alongside added trap/medial delt work in this block.

Next block post xmas will be even more chest focus and give the arms a bit of a break.

Epic pull session yesterday with some 'post prep' PB's taken on the rack pull.

Best I've hit in the past has been 180 for 4's, so I firmly believe I can top that at a much lighter BW.

Excited for PUSH today, loving training 1x a day again, 2x a day was just dragging the love out of training for me.

Suppp!!

So, Prague was amazing :) - Really enjoyed the break, ate lots on Sat, under-ate probably on Sunday, either which way I'm almost 100% sure it was a net deficit over the weekend combined with activity levels and how I feel.

I've moved away from weighing myself on a DAILY basis, quite frankly the fluctuations started to bore me and I'd rather start my day with music than a god damn weigh in, been doing that for well over 50 weeks without fail.

I will weigh at the end of each week (prob a Friday) and just collect data as it fits, I feel in a very good place mentally and will let you know where I'm at the end of this week.

Looking forward to a BIG week of training and getting superb recovery, must admit, full disclosure, there are a few things going on at home at the moment that are really upsetting for me and have knocked me for six, it's made me realise HOW LITTLE of an issue being a bit hungry or fatigued is, and it makes life seem very very easy.

Lot's of love for you lot though. You really do keep me going.

Will update physique also soon as I've missed a few weekends, so prob either over xmas or just after i'll throw up some current shots.

REST day went WELL!!

Enjoyed the rest, feel recovered/productive and got lots and lots of work done.

In London today :)

Training with Steve Hall, gonna take him 'through' a pull session of mine, maybe we'll leave 84 reps in reserve though. ;) ;) !

I love Steve really, just differing views!!

Will try film some bits for you guys :)

Whats up guys :)

Rest day today - Calories reduced by 800 to suffice for the change in energy balance, this usually see's a drop of 1 - 2 lbs but I'll update you guys, it's purely glycogen as I'm higher fat and lower carb on these days.

Weight is stabilising since introducing creatine etc and I'm fairly happy with body comp, don't really mind too much as long as I feel good and can train hard I'm winning :)

Waking up closer to 156 lbs now, to be honest, scale weight is VERY static, it's doesn't tend to move unless I change something aggressively, body is in a routine.

I hadn't taken creatine for the ENTIRE US trip, started again (5g everyday) from Friday, and weight hopped up 1.5 - 2 lbs as a result, condition hasn't changed so i imagine it's all CREATINEGAINZ, I don't really worry about scale weight anymore and will prob weigh less as time goes on.

Legs today.

Squat rack is MINE!!!!

Superb leg sesh with Jack yesterday will upload vid tomo or today

Sushi replaced meal 5, sunk in over 800g cho

Watched a film which was nice :) - Really starting to feel VERY human and back to my normal self!

Pull today, split between back and then bi's traps r delts :)

Time to get VERY strong on BOR :) - Deadlifted on rotation yesterday so no rack pulls today

Morning guys :)

PUSH yesterday was epic, chest in the AM comprising of inc hammer, inc db, flat hammer, flat press, 1x flye and push ups, PM was ohp, behind the neck, laterals, upright row, and a tonne of tricep metabolite work.

May seem like a lot of volume but most exercises are 3 ALL out sets, sometimes only two.

Felt like i could tolerate a food increase already so carbs on training days are now 710g :)

Yesterday I took a rest day - my first full rest day in a while after being a stubborn little 5 year old and training pretty much twice daily everyday since the show, combined with exploring the cities of NYC and Boston, it's fair to say my body was pretty f*cked.

Felt very refreshed upon wake this morn, sleeping from 8pm until 5:30 am, which is a good amount for me, sleep is a huge priority this off season and I won't be slacking!

TRAINING - Today

Chest AM

Delts, Triceps, Traps (extra traps) PM

Will list full sessions tomorrow.

NUTRITION

Meal 1 -

150g Oats

32g Whey Isolate

20g Cashew Butter

100g Banana

Intra spread throughout 2 sessions - 25g HBCD 24g Pepto Pro

Meal 2 -

100g Rice

100g Chicken

1 Bagel

Meal 3 -

500g Potato

100g Chicken

10 ml udos oil

Meal 4 -

100g CHO from Rice Based Cereals

32g Whey

Meal 5 -

100g Rice

100g Chicken

1 Bagel

Meal 6 -

125g Oats

40g Casein (cazzzzeeinnnn)

200g Blueberries

20g Dark Choc or Nut Butter

This is my daily training day diet, on leg days I will occasionnaly eat absurd amounts of sushi.

Daily totals excluding green veg are around

655c 60f 225p :)