[Marc]

Micro dose and you will be fine, if before training you might not want to go into the muscle you are training

[Marc]

Midweek check in today. Business as usual no changes to my plan, body composition holding exactly where it should be right now. Had a rest day sports massage today along with client work and an online posing client. Had a crap night sleep yesterday, but I’ve got a new heated tube for my face mask which should make a big difference to my sleep now

[Marc]

Fully agree with Clare and Jordan here. It’s new territory for you here and it’s now what separates you from the rest, that is of course if you are preparing for a bodybuilding show. So take on board the advice above, but also ensure you are placing enough emphasis on your rest and recovery.

[Marc]

Solid leg session in the books today. In a holding phase but performance is still right up there, beating all numbers from last week.

Exercises today were;

Lying leg curl
Leg extension
Gym Leco hip press
45 degree leg press – single leg
Adductor
Seated calf raise

Karlton is deep in prep but making sure I’m still
holding my performance and this is where training partners who are switched on add value.

A few round post workout of posing for Karlton, I’m making sure his posing is on point come next weekend for his first show.

[Marc]

Each individual is different. With all due respect they are elite athletes and by now understand what works for their body and rightly so. I would not advise eating 400-500g veg per meal, yes I do think micronutrients are important but think of that much veg per meal on top of peak off season food it’s a lot of food volume. Be sensible in your approach and copy a trend, and monitor how your body responds

[Marc]

Usual Monday set up, fasted cardio 20 mins on the stairs, half the time intervals and the other half steady state, followed by vacuums and also some mobility work.

Client work for the rest of the morning and then also looking at updating my client sheets so some time spent on that.

Had a push session with Karlton today, it was a really good one. Post workout went through posing rounds with Karlton as he’s now under 2 weeks out from his first show and he’s looking really good.

1 more meal to go and then it’s bed for me.

[Marc]

Do you have 1 rotation for legs or 2? If you have second rotation what does this look like? With only having one set on hack squats are you taking this set to absolute failure? Personally I think leg ext 4 sets, could be reduce and in place an additional set on hack squats or 1 set on say a split squat. Ask yourself the question, 4 sets leg extension are you taking it there on every single set, or a 2-3 sets your limit and is 1 set suffering

• This reply was modified 2 years, 7 months ago by  Marc.
• This reply was modified 2 years, 7 months ago by  Marc.

[Marc]

Hi guys, usual Sunday morning. Cardio, steps, and some mobility work. Been a steady day today, food shopping is about as exciting as it’s got. Due an off plan meal today, not sure what I’ll have yet because Kerry’s on prep but might draft in my bro instead lol. Looking forward to seeing the results from the Detroit pro show today, small line up but some good pros in the mix for first place

[Marc]

What do you currently and how is your growth / recovery from doing this?

[Marc]

Check in for me today. 1 week into my holding phase and bodyweight has held exactly the same as last week at 129kg bang on. Kuba is happy with this as am I, it’s not a sloppy 129kg so deffo in a good spot here.

Chilled day today with kerry, not too much to report made sure I get my 8k steps ticked off throughout the day.

[Marc]

Last session of the week done and dusted, and it was a really good leg session. Got after it with Karlton who is now a few weeks out from his first show of the year. Good numbers ticked off for me, first week for me in this holding phase and it’s been good.

Exercises adductor;

Adductor
Seated leg curl
Leg extension
Single leg gym Leco hip leg press
Standing / kneeling leg curl
Standing calf raise

Post workout went through some posing rounds with Karlton, making sure he keeps good core control with his transitions.

Good end to the training week today!

[Marc]

Get the client to send you some videos of their training then you would know how they are training and can give feedback on what you are expecting. As a coach you explain your methods and the reasons the behind it. The client has come to you for a reason, so be clear on your expectations

[Marc]

Back to it today with cardio and pull session, I think I jinxed myself last night talking about sleep, had the worst night sleep in a long time I was wide awake from so early in the morning. No time for a nap today as I had bits to get done, so I’m praying for a better nights sleep tonight

[Marc]

TBJP love heart and heart care if not using are IMO a must.

PLus a good dose 5g daily minimum of TBJP omega 3

I agree with this alongside keeping your diet clean you will see improvements here but you have to stay consistent

[Marc]

Usual weds rest day for me today. Midweek check in done in the morning Kuba is happy with where I’m at a few days into my holding phase so no changes there. Been a busy day of client work, posing check ins, sports massage and also small food shop. Productive day all round, 1 more meal to go and then it’s bedtime for me, aiming for 7hrs30 minimum sleep, which reminds me I need to get a new tube for sleep apnea mask as the condensation is a nightmare when it builds at night