The arms part was me going well off piece to be honest. I should have done train for pains arm workout but just did some really standard stuff as i was struggling. I’m 37 years old and really need to be more sensible but i’m not.
The JP stuff in general isn’t low volume though, its medium volume and high intensity. But now i’m in to it i am really enjoying it and seeing results.
Hope you are healing up and your physio appointment goes well.
Just been to McDonalds and smashed 5 chicken selects, 2 double cheeseburgers and some chips.
Havent done that in forever but really hungry.
Week 38/52 19th May Lower 2
Week 5 of bulking up. JP principles with my exercise choices at the moment.
Hack squat
90kg x 9 (5-9 target)
70kg x 12 (10-12 target)
Single Leg DB RDL
28kg DB x 8
30kg DB x 8
32kg DB x 8
34kg DB x 6
BSS
10kg DBs x 9
8kg DBs x 10
8kg DBs x 10
Hip thrust machine
120kg
x 9
x 9
x 9
Abs
x 12
x 12
x 10
x 8
Calf raises no weight, pause at top, pause at bottom
x 15
x 15
x 14
x 12
Last week of bulling up next week. Feeling fatter and my clothes starting to get a little too tight. My original plan was to do a 2 week super strict cut but maybe i’ll cut for a month but at a more sensible pace…but then i’m not very good at being sensible!
Week 39/52 22nd May Upper 1
Week 6 of bulking up. JP principles with my exercise choices at the moment.
DB Bench
44kg DBs x 7 (5-9 target)
40kg DBs x 10 (10-12 target)
HS Lat Row
50kg x 9 (5-9 target)
45kg x 12 (10-12 target)
HS Incline Chest press
45kg Each side x 7 (5-9 target)
40kg Each Side x 10 (10-12 target)
Cable High row (upper back)
84kg x 8 (5-9 target)
77kg x 10 (10-12 target)
Lat Riases
10kg DBs x 11 (5-9 target)
10kg DBs x 10 (10-12 target)
Biceps massive tri-set - 3 sets
BB Curls 25kg BB -14, 12, 11
Hammer curls 10kg DBs - 10, 9, 10
DB curls 8kg DBs - 12, 9, 9
Triceps massive tri-set - 3 sets
Rope Pushdowns 10 Weight - 17, 14, 12
DB french press 12kg DBs - 10, 8, 8
Incline close push-ups - 7, 6, 6
A couple of things to note.
A trainer at the gym saw me while i was changing today and said i looked jacked since he’d last seem me (a few months ago). Said my arms and shoulders looked much bigger.
I did have a good pump but made my day!!!
Second, i’m actually happy with the progress I’ve made on the diet I’ve been using and JP training principles.
I’ll have to do a write up at some point but the main thing from any programme to take is the principles (which seemed to work).
I’ve also learned more about what exercises really seem to work for me in terms of ones i feel and ones that don’t.
Week 39/52 23rd May Lower 1
Week 6 of bulking up. JP principles with my exercise choices at the moment.
Hack Squats
95kg x 8 (5-9 target)
75kg x 10 (10-12 target)
Seated Hamstring Curls
70kg x 9 (5-9 target)
63kg x 12 (10-12 target)
Single Leg press
85kg x 8 (10 target)
85kg x 8 (10 target)
Hip Thrusts
120kg x 10 (10 target)
120kg x 10 (10 target)
120kg x 9 (10 target)
Abs
x 15
x 12
x 10
x 10
Calves
4 x very slow sets to failure
Today was hard work, starting to feel run down but i’ll deload next week so all good. I’ve basically had 6 weeks of constantly adding reps and weight on every exercise and although i’ve been gaining weight its been some hard graft.
Week 39/52 25th May Upper 2
Week 6 of bulking up. JP principles with my exercise choices at the moment.
Incline BB press
75kg x 9 (5-9 target)
65kg x 12 (10-12 target)
HS pull down machine
50kg each side x 9 (5-9 target)
45kg each side x 12 (10-12 target)
HS shoulder press
47kg each side x 9 (5-9 target)
42kg each side x 12 (10-12 target)
Face pulls
40kg x 20
60kg x 6
50kg x 6
Pec dec
73kg x 9 (5-9 target)
66kg x 12 (10-12 target)
Rear delts machine
45kg x 15 (10-15 target)
45kg x 12 (10-15 target)
Bicep tri set
Cable curls 18, 10, 12
Hammer curls 10kg DBs - 12, 10, 10
Preacher curls 10kg db - 6, 5, 6
Tricep tri set
Dips - 10, 9, 7
Seated French press 14kg DBs - 10, 7, 7
Single arm Pushdowns - 12, 10, 10
Another great feeling workout. Last week of a this before I rest up a little.
This is awesome! I’m looking forward to the write up!
Week 39/52 26th May Lower 2
Week 6 of bulking up. JP principles with my exercise choices at the moment.
Hack Squat
95kg x 9 (5-9 target)
75kg x 12 (10-12 target)
Single Leg DB RDL
28kg DB x 8
30kg DB x 8
32kg DB x 8
34kg DB x 8
BSS
10kg DBs x 10
10kg DBs x 9
10kg DBs x 9
Hip Thrust machine
120kg
x 10
x 10
x 8
Calves - hold each rep for 3 seconds at the top and at the bottom of the rep
x 15
x 14
x 12
x 12
Abs
4 sets
Finished by 6 week gaining phase. I’ll do a bit of a write up today (if work is slow). Really happy overall. My average weight is now 236lbs and i look a lot bigger in a t-shirt but probably need to slim down the mid section before topless season. Just need to make sure i don’t ruin all my gains and be stuck in a cycle of not gaining overall!!!
Week 40/52 30th May Upper 1
I’ve started my cut!!! Week 1
Also deload week 1. I’ve cut out the second set.
JP principles with my exercise choices at the moment.
DB Bench
44kg DBs x 9 - Very happy with this!
HS low Row - Lats
50kg Each side x 9
HS Incline
45kg each side x 9
Lat pull down - Upper back
70kg x 12
Lat Raises
10kg Each side
x 11
x 11
Bicep & Tricep super sets - Welcome to the gun show!!!
BB curls & Pushdown SS
25kg x 12
30kg x 10
25kg x 10
Pushdowns - 15, 12, 11
Hammer curls & French Press SS
10kg DBs x 17
12kg DBs x 12
12kg DBs x 12
Fernch Press
10kg DBs x 17
12kg DBs x 12
12kg DBs x 12
DB Curls & Incline Push ups SS
8kg DBs
x 15
x 15
x 12
Incline Push ups
x 13
x 11
x 10
Glad i’ve done a deload, i nearly went all out again but will stick to my deload week.
Also going to cut for a few weeks, weighed in at 235.8lbs this morning. Feeling big and heavy but glad a did this bulk.
Link too my JP review.
So i had my follow up with my urologist today and he said all my bloods are normal. They did a full panel (which they rarely do apparently) and all was in the middle of the ranges.
They then told me all the symptoms are either in my head or due to me not eating a balanced diet and regularly enough to regulate my energy levels.
I explained how i eat 5-6 times a day of a very mixed diet. Have a feeling i knew way more than the dr about nutrition.
So back to the drawing board on this one.
Did you get to physically see your labs? Try to get a copy of them. Most testing is bogus, and they probably don’t know this.
I asked to get them printed but the printer at the hospital didn’t work (obviously).
The problem i’ve got, is that even if the ranges they have used are incorrect, i’m stuck as the NHS won’t help me further as my results fit their very broad ranges.
I’m not sure i want to go private yet and maybe my issues are caused by something other than my hormones. Who knows.
Week 40/52 1st June Upper 2
Cutting - Week 1
De-load - Week 1
JP principles with my exercise choices at the moment.
BB Incline Bench
77kg x 9 - Very happy with this!
HS Pulldown Machine - Lats
52kg Each side x 9
HS Shoulder Press
50kg each side x 9
Pec Dec
75kg x 12
rear Delts
45kg x 15
Bicep & Tricep super sets - Welcome to the gun show!!!
Cable Curls & Dips SS
4 (on machine) x 20, 18, 16
Dips - 10, Didn’t do the other sets as some idiots were hogging both the dips bars the entire time
Rope curls & Cable tricep pushdowns
6 on machine x 17
7 on machine x 15
7 on machine x 15
Cable tricep pushdowns
9 on machine x 20
11 on machine x 12
11 on machine x 11
DB Preacher Curls & Tricep Cable extensions OH
8kg DBs x 12
10kg DBs x 12
10kg DBs x 12
Tricep Cable extensions OH
8 on machine x 15
8 on machine x 15
8 on machine x 12
Nice session this morning, just taking that back off set out so i can de-load this week.
I’ve also been on my diet for 3 days… that’s 3 days too long already 
Anything they can’t work out is always “in your head”. “Here’s some basic living advice for you because 90% of the people I see are slobs that don’t do the bare minimum to look after themselves, and I don’t know enough about anything specific to give you anything close to guidance that might actually help you out”.
It’s not their fault, but it really sucks for people who feel they have something chronic.
Week 40/52 1st June Lower
Cutting - Week 1
De-load - Week 1
Stuck at home today so did a home lower body workout from my rugby days.
Upper back ached from holding a DB , that gave out before my quads did.
DB RDL
30kg DB
Both legs x 18
Single legs x 9
Single legs x 8
Both legs x 15
Side lunges - no weight
x 10
x 10
x 10
x 10
Single Leg hip thrusts - nice controlled reps
x 8
x 8
x 8
x 8
Abs
x 12
x 12
x 12
x 10
Calf raises
x 12
x 10
x 10
x 10
Not the best workout in the world but it is better than nothing. Might do another de-load next week or maybe hit it hard again, haven’t decided yet.
If there’s anything I can help you with on the nutrition piece, just let me know! I’d be happy to help!
Week 41/52 5th June Upper 1
Cutting - Week 2
JP Principles upper/lower training.
DB flat Press
44kg DBs x 9 (5-9 target)
40kg DBs x 8 (10-12 target)
HS Row - Lats
50kg each side x 9 (5-9 target)
45kg each side x 12 (10-12 target)
Incline HS press
45kg each side x 9 (5-9 target)
40kg each side x 12 (10-12 target)
4.Lat pull down - wide for upper back
77kg x 10 (5-9 target)
70kg x 10 (10-12 target)
Arms!!!
Bicep & tricep movement supersetted.
BB Curls
30kg BB x 10
30kg BB x 9
25kg BB x 10
Tricep rope pushdowns
10 (whatever weight that is on the machine)
x 12
x 11
x 10
Hammer Curls
12kg DBs
x 10
x 10
x 10
DB French press
12kg DBs
x 12
x 12
x 11
DB close curls
8kg DBs x 20
10kg DBs x 12
10kg DBs x 12
Incline push-ups - very high incline (easier reps)
x 20
x 16
x 13
Weight dropping nicely so far (its only early doors though.
I’ve taken some ideas from the family man V diet and have been running a random variation of it.
So meal plan at the moment is:
Its nice and simple but i won’t be able to run it for long. I’ve also stopped drinking for the moment as well to help in the fat loss. The idea is a three week mini cut and then maintain, then gaining again but a bit more sensibly this time.
Thank you for the offer @QuadQueen but i don’t think nutrition is the answer (happy to be wrong though). Symptoms started after an operation so i’m guessing that is the cause. Since then i’ve changed quite a few things in my life and really lower stress levels etc. so done all the right things but just not back to normal.
I think the dr only said nutrition as a cop out after i looked super annoyed when he said its probably all in my head.
I might have to go for private treatment (lucky to have private cover at work).
