Jamie Hayward (@coachhayward)

1 weeks ago

๐—ง๐—œ๐— ๐—˜ ๐—™๐—ข๐—ฅ ๐—” ๐—–๐—›๐—”๐—ก๐—š๐—˜โฃ โฃ Today was the last day I had control of my own programming (๐˜ด๐˜ข๐˜ฅ ๐˜ต๐˜ช๐˜ฎ๐˜ฆ๐˜ด ๐Ÿ˜ข )โฃ โฃ As many of you know, I have been under @deanstm guidance from a nutritional/supplement perspective since January โ›‘โฃ โฃ This was to help me with a variety of health/digestive issues that all seem to stem from a ๐—บ๐—ผ๐˜‚๐—น๐—ฑ/๐—บ๐˜†๐—ฐ๐—ผ๐˜๐—ผ๐˜…๐—ถ๐—ป build up โ˜ขโฃ โฃ However, as of tomorrow he is now in ๐—ณ๐˜‚๐—น๐—น ๐—ฐ๐—ผ๐—ป๐˜๐—ฟ๐—ผ๐—น of my health & now my physique ๐Ÿ’ช!โฃ โฃ Our goal is to ๐—ธ๐—ถ๐—น๐—น ๐˜๐—ต๐—ถ๐˜€ ๐—บ๐—ผ๐˜‚๐—น๐—ฑ ๐—ผ๐—ป๐—ฐ๐—ฒ & ๐—ณ๐—ผ๐—ฟ ๐—ฎ๐—น๐—น as it has been hindering me from making any significant progress for quite some time now ๐Ÿ˜กโฃ โฃ ๐—•๐—จ๐—งโฃ โฃ If the protocol continues to go the way it has been it could ๐—™๐—œ๐—ก๐—”๐—Ÿ๐—Ÿ๐—ฌ be gone by the end of September! ๐Ÿคžโฃ โฃ Which means I will be able to go into my first ๐—˜๐—ฉ๐—˜๐—ฅ planned & tracked surplus phase ๐Ÿ“ˆโฃ โฃ ๐˜ž๐˜ฉ๐˜บ ๐˜ฉ๐˜ข๐˜ท๐˜ฆ ๐˜ ๐˜ฏ๐˜ฐ๐˜ต ๐˜ฉ๐˜ข๐˜ฅ ๐˜ฐ๐˜ฏ๐˜ฆ ๐˜ฃ๐˜ฆ๐˜ง๐˜ฐ๐˜ณ๐˜ฆ?โฃ โฃ Well, every time I have tried in the past my digestion always got ๐Ÿญ๐Ÿฌ๐˜… ๐˜„๐—ผ๐—ฟ๐˜€๐—ฒ & it caused ridiculous amounts of weight/inflammation to build which always put a stop to developing any real progress due to fatigue, joint pain etc ๐Ÿ’ฅ๐Ÿ˜”โฃ โฃ Plus compromised digestion will hinder the chances of me being able to use the nutrients from the food to actually develop lean tissue ๐Ÿคทโ€โ™‚๏ธโฃ โฃ Hopefully that will all now be a thing of the past! ๐Ÿคž๐Ÿคžโฃ โฃ I genuinely cannot wait to see what me & Dean will develop over the next 6 monthsโ€ฆ.. ๐Ÿ˜โฃ โฃ Todayโ€™s upper session was based on prioritising the costal & mid pec fibres as well as the teres, rhomboids & lats ๐ŸŽฏโฃ โฃ ๐—ง๐—ต๐—ฒ ๐˜€๐—ฒ๐˜€๐˜€๐—ถ๐—ผ๐—ป ๐—น๐—ผ๐—ผ๐—ธ๐—ฒ๐—ฑ ๐—น๐—ถ๐—ธ๐—ฒ ๐˜๐—ต๐—ถ๐˜€:โฃ (swipe โฌ…๏ธโฌ…๏ธ ) โฃ A โ€“ weighted dips 6-10 / 10-14โฃ B โ€“ costal cable flyโ€™s 8-12 x2 drop last setโฃ C โ€“ flat D handle cable press 10-14 x2 RP 20 last setโฃ D โ€“ dead stop wide barbell row 6-10 / 10-14โฃ E โ€“ single arm cuffed pull down 8-12 x3 RP 15 last set (lengthened range )โฃ F โ€“ cybex machine row 10-14 x2 drop last setโฃ โฃ Remember the goal of each session is to ensure you attack each set with optimal execution & as much intensity as possible ๐—ช๐—›๐—œ๐—Ÿ๐—ฆ๐—ง also ensuring you are able to recover from it! ๐ŸŽฏโฃ โฃ Feel free to give it a go & let me know how you get on! ๐Ÿคโฃ โฃ #TeamHF

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