JAMES SMITH INTRO/OVERVIEW
I have a right rotator cuff issue from too much barbell pressing when younger with poor form. Now I don’t do any fixed barbell chest press or OHP. I make sure I do plenty of retraction/ rowing to manage the issue.
Right knee issue – runners knee – I played rugby for years and used to run hills with weighted back pack!! I therefore can’t do any barbell squatting – I work around this easily with alternatives. I do glute activation before every lower body workout or high intensity session.
Typically I get 7 hours sleep during the week, and make sure I get a longer sleep of around 10 hours on a weekend.
I have a 45 minute nap at about 3pm daily if I have time to allow me to perform better and focus when training in the evening, as I can’t train in morning / afternoon because I’m busy every day in gym until 2/3pm
I have a 15 min Sauna on a rest day and a 15 minute stretch- mobility routine – always focus a lot of that on lower body and hips
BCAA and creatine during my workouts
1 – 2 litres of water during training
Currently just started a new split
Push/ pull / legs / rest / upper / lower / rest
On rest days if I’m feeling okay or have spare time I’ll go in gym and do light cardio and accessory work – arms, rehab, heavy abs etc
Will do 10 minutes abs every other day
Would rather do more output than cut down calories lower than this.
40protein 30 carbs 30 fat
I perform better on higher carbs. On a rest day I’ll lower carbs as I don’t need to meet demand.
I’ll track for 2 weeks to know how I’m eating and where I’m at and then maybe take some time off tracking.
80-90% ‘clean’ , whole foods. I allow room for little treats or occasionally eating out.
4 litres of water a day minimum.
Plenty of black coffee during my early mornings working with you lot!!
As mentioned 5g creatine per day and BCAA during workout
I take glucosamine, vit d, vit c, omega 3 6 9, and l Arginine with my pre workout meal
About 30 mins before bed I take 2x ZMA tablet and 5htp
Last few weeks have been busy, Wedding, nights out etc.
Not tracked or trained super well, but still feel relatively on track, trained where I can, and recent bio reading (see below) is a positive sign!
Final week cut coming, hopefully make up for some lost time!
Training will stay the same until Thursday where I’ll then do a depletion workout to empty the muscles of glycogen and water. Very high volume and full body focus. Thursday night I’ll have a very high carb meal to fill up for Friday shoot and look fuller and more vascular. Will try and stay warm and a little dehydrated to look more cut and defined in the muscles for photos.
This 6 weeks has been difficult as had things planned every single weekend. Tried to stay as consistent as I can!! Managed to take a few % of body fat off but could have gotten more with a little more time and consistency. I’m probably looking at around 10% body fat but have definitely been lower before (during lockdown!!)
Can’t wait for a good night out with Steve and James on Saturday and to have plenty of food and cocktails!
See photoshoot pictures below