The OffSeason Begins...OJay's Road To Redemption 2013 with James Collier

Just thought this would be an appropriate time to sort my journal over here on MT. Some of you may know me from other sites where I post
As you may or may not know I am a sponsored athlete with Bodybuilding Warehouse and can't thanks Kieran enough for his ongoing support hopefully I can repay this with a great showing on stage, I know I will put in 110% effort and should bring a complete different package to the one i bought last time around when I competed in the classics in 2010 UKBFF Bedford.
 
I took the trip to see James Collier yesterday and got a nice plan for the rest of the off season to work on some bodyparts and diet trying to get a little more growth before show prep starts in feb sort of time.
 
I will try and answer as many questions as possible and keep up to dat ewith this journal as the time goes by
 
 

 
 
Sorry for the size of the pictures not sure how to bring it down in the forum post

this was last nights chest session wasn't expecting to train but due to car problems and getting back from seeing James early enough I was able to get a lift to the gym which meant if car wasn't fixed today then would be able to have a rest day. btw I don't believe in ego lifting my weights and strength will increase but I know i'm not the strongest lol
 

pre exhaust chest bi traps

Incline Flyes db
22x12
30x8
30x6
30x5 and Dc stretch

James Collier's variation of db press (5 full reps and 5 with the top part squeezing - killer!)
22x12
22x10
22x10
22x9

Incline BB

60x6
60x6

as you can tell chest crazily knackered but thought would just increase the pump again and make sure

techno gym press machine
35x15
35x12
35x9


then biceps

Hammer Curls really emphasising the squeeze
14x10
14x10
16x8
16x7

Cable Curls close grip straight bar elbows stuck in no movement

20x12
25x10
30x8

DB Shrugs

34x20
44x14
50x9

now knackered

post workout shake of cnp pro recover with a scoop of cnp whey also included in there too

post workout evening meal

7egg white 1 egg, almonds and loads of veg

Great stuff mate.  Good to see you yesterday.  Now for improvements!

looking in tip top shape ojay!

Cheers Aaron fingers crossed i will be able to use James' help with the best effect I know I will do exactly what i'm told, i'm a good boy lol
Already stuffed thats the only thing I don't like with working out in the evening normally having a full gut
 
food was upped today extra oats with a shake, then I usually have about 85g cooked weight rice but been upped to 70g uncooked which is nearly double cooked! We shall see what effect it has on my workout. I need to get my head around putting on bodyfat.
 
James improvements are a certain with all this extra food and hard training and apologies for all the emails

good stuff mate, very lean already!  you must have been about maintenance with your diet, so more food needed to grow, and it sounds like thats what you have got!
 
will be interesting one to follow!

Subbed mate, Looking lean mate, Is it the Classics your aiming to compete in again? What kinda weight and height are you in the pics?
 
 

Thanks

Will be the classics anything over 71k will be an improvement from last time I was 70.7kg weight limit 76.7kg at 172.7cm 5ft 8ish

All the best o jay be a good one to follow!!

Thanks micky will do my best. :)

Lovely shoulder workout tonight wasn't liking having a full stomach from all the extra food but was stronger for it :)

Will post it up tomorrow morn currently doing trigger point with a golf ball to release some sore areas 


Just had my last meal stuffed well shake and grapefruit to go still before bed :)

Last nights session was shoulders and triceps with some abs tagged on 
Oh and squeeze set of calves for fun :)

Can't remember exact weights it's in my book upstairs so will try from memory

Bb shoulder press seated.
60x5
70x5
75x5
77.5x5
80x 5 2.5 more than last week 
82.5kx 4 last rep spotter says didn't help but wasn't convinced but improvement still with feeling on delts trying to keep traps relaxed and shoulder girdle down throughout very hard to explain and master I'll get there :)

Same with lat raises try to come up to feel where the traps are about to take over and control and return to start
Seated lat raise
10x15
12x15
16x6
12x10
12x8

Ez upright row
20kx15
30kx15
35x12
35x7

Rear delt squeeze very light sort of circle your hands starting parallel to each other high up take to sides and turn DBS towards ceiling to squeeze rear delts then bring downwards and finally towards body real light weight needed and a full squeeze lovely finisher
6kx 11
6k x 10
6kx 7

Rope push downs go to bottom stop and flick wrists at the advice of James to get an extra contraction...damn! Elbow never move from side of body throughout :)
20x25
25x14
30x8
30x8

Ez skulls crazy slow on incline and arms start way behind head so constant tension on triceps
20kx 7 with major forced stretch
20kx 6 with stretch
20k x 4 and stretch triceps screwed 

:)

Rope crunches no reps needed counting the slower the better with HARD contractions :) we went for time under tension to really hit the fast twitch fibres of the abs
25k x 1min 30s
30k x 2 min killer!

Calf raises standing
2 sets hard squeezes once again weight and reps just going for that burning feeling then stretching them out


Plenty of stretching followed my pro recover with added whey :)

lovely session today was well up for it knowing i have the extra calories wanting to make sure I had my sleep so no excuses need to get my strength back up on squats
 
my favourite day leg day :)
 pre workout was superpump fruit punch and my whey shake with water excel during and recovery drink with added whey afterwards
warm up sets aren't all written down
cycle for 5 minutes steady
 
lying leg curls
32.5x15
40x15
47.5x9 (1 more than last week)
 
squats
100x6
120x6
140x7 last time done 140 only got 3 crap ones so strength already on the up with the extra munch :)
140x6
100x9
60x10
 
leg press
280x10
360x10
 
 
leg ext
40x15
45x16
55x11
 
seated leg curl 1 drop set
40x12, 30x15
 
barbell sldl
60x10
80x10
100x8 actually felt my hams on the 100 and if i up the weight this never happens so they're getting stronger also
 
finished with 10minutes cardio to flush the crap around a bit :)
 
now time to chill!

Went to train back today but got to the gym and realised wouldn't have training partner tues morn and also that my hams and quads are slaughtered from yesterday's legs... So we switched to chest and biceps with a touch of traps and had a nice workout even though feeling shot :)

Inc bb press
100x6
102.5x4
90x4
60x6 ultra slow

First time I've controlled and really felt 100 in just the chest in ages so strength is going up slightly making full use of the 1.25k plates rather than jumping unrealistic weights each week and failing 

James' inc db press as described earlier in journal it was in mt newsletter in april great pump and squeeze went up 2k from when I done these first last session
20x5+10squeeze
24x5+6squeeze
24x5+6squeeze

1set pec deck squeezing to failure on 25k slowly 

Hammer curls
12x15
16x8
16x6

BB curls
22x15
25x8 real slow hands stretched to really stretch out forearms 

Smith shrugs
Done these like Incredible Bulk described in another MT newsletter
5up 5s down 
Drop set 
120/80/40 didn't count reps though just failure each time


Trying a random mix on my boditronics recoverEX with a scoop of Choc whey, will be different lol

May treat myself to a roast maybe later depend how feel :)

Today's session was back 
Soooo
Thought I'd record a superset I'll get it up later :)

Got up protein shake. :)

20mins steady cardio whilst my oats were 'brewing' :) then egg whites with a full egg and pineapple juice 
But of glutamine

Hour later superpump and whey shake

Excel during and recover xs with some added whey after :)  plenty whey :)

Wide pull downs really concentrating on lower lat contraction and stretch at the top

75x9
82.5x8
82.5x7
60x12

Ez bar bent over rows got these from littlechris and add a different squeeze to the lower lats
70x8
75x9
80x6

Deadlifts 
Warm up sets x 3
120x5 feeler set
140x pass on reps it's on video then back extension drop set with 10k>body weight> negatives

Standing rope rows on low pulley
Really emphasise that lower lat contraction once again :)
30x10
37.5x12
45x9

Back screwed so 1 finisher to pump

Rope straight arm pulldowns 
25x pass on reps full squeeze and stretches 

Seated calf raises
Concentrated on lengthening set rather than reps 
52.5
60
75 ds 52.5 ds 30 then training partner stood on machine for few negs 

10 mins steady cardio and stretching :)

Today has been a write off really not feeling awake at all

Woke and done the usual stuff breakie before training was going to do an extra session and hit legs for the 2nd time this week like I done last week but was completely numb when was getting ready luckily my training partner for the day said he's feeling sick so we didn't train
I was thinking I'd need more meals then could go at 6.


Went to get adjusted at the chiropractor and now I feel real nautious so listening to the body and not including an extra 5th session this week even though I am really bored its not good for the body just feel like I could sleep any second! So will train tomorrow either am or pm depending on the body and training partner timings.

How crap does it make you feel when you don't go? I feel rubbish but know its the brainy thing to do.