Psalm 42 - @torikelly State of bliss. State of mindfulness. State of cognizance. Sometimes it’s in your favor to shift your audible environment to a state of peace. For example, calming music that connects to you emotionally. As a result, enhances performance. Opposed to destroying your ear drums set after set, perhaps building a ‘music genre tolerance’, per se. Try it. #capitalphysiques
“OOOOHHHH” - jev 4 “OOOOHHHHs” for 6 reps, next week let’s aim for more of each. 🤣 - D1: Deads 1/1 375-6 Yeah lads that’s 6 consecutive weeks of PB deadlifts. Up 20lbs this week, I was aiming for 5, got 6! Get good at connecting with movements, execute each rep with intent, recover, get stronger. It’s that simple. - Bloat face brought to you by too many @chickfila haha what if you sponsored me haha @chickfila “OOOOHHHH.” tissue.
6 week and 7lb + difference for @fitted_sheetz . Our objective was/is to prolong his gaining phase, so far we’re doing pretty good. Eating more food, more calories, yet staying lean and accumulating more tissue. As for all of my physique development protocols. Some meticulous diet planning, couple that with the individuals’ ability to comply = results. Remember! Gaining muscle is not contingent upon gaining unnecessary fat! Metabolism isn’t that simple, do some critical thinking and orchestrate appropriately! DM for coaching/programming inquires 📈📈📈📈📈
Those who often quote and talk about working hard, don’t. Shoutout to my UK lads. As the lads would say, “Jev rinsed the eccentric on these pulls.” - Extremely satisfied with this set, with how deads have been progressing in terms of strength, control, execution. I only do 1 set, every 7 days. I’ve been progressing each session for quite some time now. I don’t expect this trend to keep going, just being realistic. Nonetheless, I shall continue to follow the logbook, control the variables I can control. Be consistent and patient. - - - ... tissue @fitstylecoaching
- CDP-Choline: 900mgs (Nutricost on amazon ) Lions Mane: 1,500mgs (Double wood supplements on amazon ) Ashwagandha: 600-1,200mgs (Nutricost on amazon ) Rhodiola Rosea (I don’t take daily ): 500mgs (NOW brand on amazon ) This was my ~30th try at this, serious. Apologies for the few stutters, horrendously poor hand writing, and camera awkwardness in general lol. As I get more acclimated to talking in front of camera my speech skills improve drastically! Legibility, probably not. 😂 ***These may interact with/mimic prescription drugs, anti anxiety/anti depressants in particular. Always do your research and consult with your physician prior to implementing into your supplement regimen! Forgot to mention, but comment below or DM me with any questions. Please share if you enjoyed! : ) 🧠🤓🧠🤓
- 3-26: 157lbs 12-9: 179lbs A little under 9 months between these shots. My friend and longest running client has made immense physique improvements, while staying lean and keeping his metabolism high/healthy. Notice how he is 20lbs heavier with minimal fat accumulation?! 9 straight months of growth. Not once did we pull back calories, implement cardio, etc. I have said this a billion times - you do not have to get fat to gain facilitate muscle growth. Doing cutting and bulking cycles is stupid and a waste of time (unless for competitive reasons ). You stay lean and perpetually bulk forever (psychological and physiological willing ). A lot of people might find the way I compose macro regimens a bit extreme, yet, it clearly works. My clients stay lean and healthy and get bigger. I recomp them if need be, make them lean, and push the food and grow. You build the metabolism. Some free tips: Do not jump straight into an absurd surplus. Nutrient timing is an incredibly useful tool. Seriously, nutrient timing is very beneficial, metabolism and physiology is very dynamic. Calories in yes, but what dictates calories out? 🤔🤔🤔 Overfeeding protein does cool things. Training Days: 2,170kcal ➡️ 6,360kcal 250g carbs ➡️ 1,115g carbs (currently ) 180g protein ➡️ 250g protein (currently ) 50g fat ➡️ 100g fat (currently ) NTD: 1,820kcal ➡️ 2,600kcal 75g carbs ➡️ 140g carbs (currently ) 200g protein ➡️ 240g protein (currently ) 80g fat ➡️ 120g fat (currently ) His request that we do not push calories high on NTD, allowing digestion to normalize, cals and protein are sufficient everyday to sustain growth and recovery. He has free meals every ~4 days too. DM for coaching/programming inquires 📈📈📈📈📈
Emmanuel which translates to “God is with us.” - The presence of Jesus, is the best present we will ever receive. Happy Birthday Jesus! ✞✨ - Merry Christmas everyone! 🎄🎉
In Florida for vacation. Florida tissue, per se. Density Day: D1: Deads 1/1 355-5 PB : ) ...tissue 😀 #capitalphysiques
Grassfed strawberries. 😂😐😔 Strawberries don’t eat grass! Strawberries physically cannot, eat grass lol. - - - - - tissue. #capitalphysiques
7lbs up in less than two months. Eating 4kcal+ per day, soon to be 5kcal+. 7lbs of newly acquired muscle tissue? No. 7lbs of fat? No. This transformation is nothing extraordinary. The lad is getting bigger yet body composition is the same, if not a bit leaner on the right? It baffles me how mainstream fitness dieting promotes the ‘annual bulk and cut cycles.’ Where 99% of the time, it serves very little benefit if any. Slamming an unjustifiable amount of calories and chasing scale weight is idiotic. Why are you bulking? To ‘facilitate muscle growth’ I assume? Packing on adipose is the exact opposite of what the objective should be. No systematic programming with diet, unknowingly insulin resistant with prediabetic blood sugars, encouraging precious testosterone to aromatize into estrogen, setting up an unfavorable metabolic environment! 🤦🏻♂️ - You stay lean, while slowly increasing calories (be weary of which macro ) as metabolism adjusts, and you build off it. The longer you stay lean, the better odds new tissue accrual are, the better parameters of health are (lipids, blood glucose, hormones, etc ) You stay lean. An ever ending path of growth... You stay lean. Do not get fat. You stay lean. - “GAINING TISSUE IS NOT CONTINGENT UPON GAINING ADIPOSE!” - me @jev1n_ DM for coaching/programming inquires
Uncle Jev haha lol, haha. 🤠😁 Going to teach this baby lad all about protein synthesis! :- )
BLOOD PRESSURE! Swipe to continue reading In this post, I will entail the cofactors, or lack thereof, that may be contributing to hypertension (hint: it is not the sodium ) Unfortunately, most medical institutions and government officials still advise for no more than 2,300mgs of sodium per day. Despite there being ZERO EVIDENCE. A lot of our western practices are based on obsolete, weak, dogma, and its a shame it hasn’t been updated yet with the amount of hard literature available. I digress. Like many biological processes, blood volume regulation is a multitude of factors, all need to be in synch with one another, homeostasis. Electrolytes, sleep, stress, sympathetic nervous system activation, hyperglycemia, being overweight (muscle and fat ) vitamin D3, probably more, all of these play a role in blood pressure. Here is an analogy: Imagine you bought a plant from the store, you want the plant to grow and be healthy right? So you feed the plant its normal amount of water, yet keep it in a dark room, and aren’t patient (sunlight and time being the variables ), the plant isn’t growing so you decide to pull water. That is idiotic don’t you think? The exact same concept with blood pressure. Sodium is not the culprit mineral, it is A DEFICIENCY of corresponding mineral(s ) (calcium, magnesium, potassium ) tend to be the culprits per my observations with clients. These minerals assisting with dilation and blood vessel function, intracellular fluid homeostasis, all dependent on each other. Vitamin D3 to ameliorate calcium absorption. Even if you are prone to salt sensitivity, address the deficiencies and I am willing to bet that your blood pressure will be in the healthy/normal range. Poor quality sleep/sleep deprivation, stress, hyperglycemia/insulin resistance - all activate the sympathetic nervous system aka fight or flight mode (which is not inherently bad, chronic activation is where ramifications occur ) promoting vasoconstriction via cortisol and norepinephrine/epinephrine release, coupled with nutrient backup in the bloodstream due to insulins inability to allow in the cells. Sodium deficiency can also raise blood pressure, kidneys sense low levels, subsequently
Great are You, Lord Great are You, Lord I got baptized again today. Best day of my life excluding the day I meet the Creator, Himself. I cannot do life on my own. Thank you God for calling me back and being my guide. ❤️
- C1: Smith Squats double dropset PB : ) 1 set. That’s all it took to have a productive day with this exercise. More isn’t better, better is better. Like most things, people tend to over complicate training. I am guilty, yet have returned to not being so strict about every single movement. Doing the hard stuff yet being cognizant of actually using the prioritized tissue to move the load. Not consciously counting the eccentric, etc. Yet, aware. Science definitely has its place, you’re ignorant if you think it’s invalid in the context of training. That being said, what seems the best on paper, isn’t the best in practice. We really have PhD fitness ‘gurus’ spewing off that a single arm cable row is a better lat builder than a heavy pull because it trains the lat through it’s entirety of the ROM. 🤦🏻♂️😐 - Low volume, high intensity, efficient contractions, intent, get stronger. It’s that simple. When you become mindful of maximizing each rep, you’re ability to progress is exponential. #capitalphysiques
The objective of a warmup is to bring attention to the muscles about to be trained. Seems like common sense, right? While this is surely the thought process behind most individuals’ warmup routine, most are not ‘warming up’ with intent. Yes they may be getting ‘warm’ yet their muscles are not primed for subsequent contractions, under load. Becoming ‘warm’ should be a byproduct of rehearsal of contractions. Elementary muscle metabolism here, muscles respond via signals from the brain. The CNS (brain and spinal cord ) transfer signals to various branches of the peripheral nervous system (in this case, somatic ). The best way to warmup is to replicate muscular contractions. Get the CNS-SomaticNS relationship communicating, and ready to fire efficiently. For example, single leg hamstring curls, leg extension - hip flexion for the leg musculature/ scapular protraction into retraction for the upper back musculature, and so on. Warmups should be rehearsal. Mimicking future repetitions, it doesn’t make much sense to do bodyweight squats as a prerequisite to ham curls. Anecdotally, exaggerated isometrics in the shortened and lengthened positions seem most conducive during warmups. Spending time in the extremes of the ROM that is ‘most difficult’ for the muscle, recruiting motor units to assist with heavy loading on working sets. An efficiently firing muscle, translates to a greater ‘mind muscle connection’ (don’t like that term ), the greater amount of force a muscle can produce, the less amount of volume is needed. Understanding that volume itself, is not a driver of hypertrophy, yet being productive with each rep is more of a priority, volume still playing a role. If you cannot feel the targeted muscle through contractions without load, you really have no business performing reps with load.
Tbt to like an hour ago. Contracted some muscles this morning tbh. I had a fun time, tbh. #capitalphysiques
“ABSOLUTELY SILLY!” 😳😶 - my first words when I was comparing today’s check in photos to starting! 7 weeks in between shots. Notable improvements made, tissue being accrued with minimal adipose, a couple pounds heavier. TD calories titrated up ~1,000, NTD ~400. Client is a robot to diet programming and it’s showing, we’ll only become better. Let the growing perpetuate... 📈 DM me for coaching/programming inquires
Train smart. Train intensely. Diet meticulously. Diet consistently. Sleep good. Ask questions. It really is that simple. A few months in between shots, great work from my friend and client @dylantravis6 - Any questions? 😎 - DM for coaching/programming inquires
Weight ⬆️, muscle ⬆️, adipose ⬇️!😎 Common notion that recomp can only occur in certain scenarios, true, but when you know what you’re doing 99% of ANYONE can recomp... Deviate from mainstream dieting. 🤔🤔🤔 - Friend and client @henkeniusnoah is 5lbs up, and fully transitioned into a resistance training protocol! Weights in the gym are progressing quick, metabolism adjusting and elevating as well! He was introduced into lifting for high school sports, with some tissue present prior to restarting. Fun fact because I’m a nerd, muscle cells possess the ability to create multiple nuclei via hypertrophy/resistance training. Known as “muscle memory” they remain even when atrophy may occur, hence the ability to regain muscle size/contractile ability relatively quick! DM me for coaching/programming inquires.
E1: Rack Pulls 365x5 PB : ) Fancied a pull session at my old gym this afternoon, no reason really. Haven’t touched rack pulls in months, yet I have been hitting some sort of heavy spinal load movement weekly. ~same bw, yet up 30lbs on the working set from where I left off. Neuromuscular adaptations, yeah! Fantastic session, not my type of atmosphere at the time but the nostalgic memories it brought drove intensity and effort! #capitalphysiques
I posted this on my story already, but I’ve been geeking in the science behind this in recent hours. I feel obliged to post lol. My good friend @fitstylecoaching has also been dabbling with this neat “biohack”, he wrote a great post on it yesterday, check it out! Cold water immersion has become of interest recently, very interesting stuff! Pictured below is my blood glucose readings 15 minutes apart. First reading, average of 140, 40 minutes post prandial (~120 carbs, ~70 protein, ~40 fat ) (dense subway sandwich, chips, dark chocolate ); took a 5 minute cold shower and this was the result, BG average of 81!!! A 60 point drop in 15 minutes is absurd! SERIOUSLY!!! A way to greatly reduce mTOR, stimulate AMPK/autophagy! Reminder, mTOR is not always bad, AMPK is not always a good thing, a combination of both is vital to our health, homeostasis. I will continue my research on the biological processes that transpire when undergoing severe cold. From what I’ve gathered so far, sympathetic dominance on the nervous system(s ), immune system, metabolism in general become very active in order to shuttle blood to the CNS for protection and fight to keep body temp from diving too much. Improving blood sugar regulation, potentiating fat loss, reducing inflammation, improving immune system function response, plus many more health benefits!
C1: BB RDLs 365x5 : ) - After months of progressively overloading the DBs, I switched back to BB to load heavier. Kinda disappointed, was anticipating 385 for a working set. Nonetheless, still PB. Once I relearn motor patterns, strength increase and tissue obtainment will be congruent. “Mind muscle connection” (really dislike that term ) with the adductors was superb, yeah. Lumbar got dooked on last rep, PB by any means lol #capitalphysiques
1 month in between front doubles. Same weight yet tighter with some more tissue. Week by week, calorie ‘surplus’ turns into a deficit; demanding the need for more calories, more food! We’ve gone up 400cal on TDs, 200cal on NTDs, still lean. Starting to build the metabolism, staying insulin sensitive, giving us immense room to push the food without gaining unnecessary adipose. I imagine we’ll be close to 5kcals before the new year, more frequent free meals too hahaha. - DM me for coaching/programming inquires.