[Marc]

So after a chat with Kuba this week, we are going to get this week boxed off (it’s my birthday this week) then head into my cut from
Next week. Although I am ready for the cut, this week will give me a few moments to share with family from a social side which I know I won’t get this time next year on prep.

Holding this bodyweight has been pretty tough and uncomfortable at times. Walking around at 292lbs and over 290lbs for quite a few weeks is no joke. This is the second off season I’ve got up to this weight and Although a lot tidier in the process my body / joints certainly feel it. But this is what is needed to climb the pro ranks and get that pro win, so I’m doing what’s required.

Today was push and my session went well. I was on the gym earlier today which definitely helped as less people were in the gym and I got through my session quicker.

[Marc]

Well done on your placings, hope you enjoyed competing and also the prep experience too.

I’d say keep adding overall size to your frame bud.

From looking at your pictures I could break your physique down by poses, for example adductors to close the gap between your legs in your front / rears poses, arms – both triceps and biceps, quads, calves, back – middle and erectors. But then this leads to saying more body parts.

Get a solid routine / split in place. Set timelines and make adjustments based on your progress

[Marc]

Day with Kerry and my daughters today. Kerry organised for us all to go bowling and play mini golf. Can’t beat quality time all of us together, couldn’t have asked for a better day.

Check in feedback from Kuba, sounds like all systems go for my diet to start tomorrow. I’ll keep you guys posted with the details

[Marc]

Hi mate

Do you find the movement good on your biceps? Do you feel the movement well?

Have you tried a DB variation on the preacher pad?

i do it sometimes with db sometimes witth ez bar, and untill now i was going all they way down full stretch. Pump was good, progress was good, but then i saw some biceps tear compilation, and all of them were on preacher, when people went all the way down and streched the biceps. Thats why im scared now to do them

[/quote]
You don’t have to do preacher curl. If you have the barrier pre set in your head and can’t get rid of it, just change exercise

[Marc]

Rest day today! Pics sent over to Kuba for feedback tomorrow. Although not content could see some extra growth in my hamstrings in the pics today.

The rest of my day was spent with my youngest daughter and Kerry 🙂

[Marc]

Have you tried adjusting your volume in workouts to see if this helps your recovery? How much sleep do you get each night and do your track your sleep score?

[Marc]

Legs wrapped up today. Pendulum squats had me buried on the hole lol but I gave it my all and that’s what counts. Appetite continues to be in a good spot and I’m certain once my dieting phase gets underway appetite will pick up even more and set me up for when I push back up. Training week all done and dusted, now time to rest up ahead of my next session on Monday (cardio and steps still to get done over the weekend)

[Marc]

Any changes to the diet for maintenance phase?

Hi Mark, no the diet has stayed exactly the same during maintenance, as has cardio and steps. The only change was dropping down to just above TRT level with test

[Marc]

Pull session today at the gym I trained out of for a good few years before my pro card win and also during lockdown. I needed that change today as the gym I usually train at I can run into my clients as that can become a distraction as my time is my time for training. Anyway, decent session today in what is a private members gym so not many people in there. Not got fancy kit, but what you put in you get out!!

[Marc]

Rest day today. Mid week Check in sent over to Kuba and feedback on a few exercises was really helpful. We had a good conversation on environment especially around training. I definitely know there’s some levels to go with my training and i genuinely believe my environment will play a part here, so there are things for me to think about.

Massage today also, some work on my back and legs – much needed

Really enjoying watching your journey mate. Environment is something I need to consider myself as I end up training in where I’m working and or on shift[/quote]
Hi Eamon thanks mate. I’ve been there before in the past when I worked in a gym as a PT I also trained there because it was convenient. But there came a point where I had to put my own progress first, because you can’t commit fully when people still think you are on shift and ask questions all the time when training is your time. Be selfish with your journey. If something doesn’t sit well with you, take action

[Marc]

I think beginners should spend the majority of their time in a surplus and growing, only tidying up when absolutely necessary. I would go by the visual look, as well as performance, appetite and digestion as to when it’s time to pull back. Then I’d get as lean as possible in the first cut to prime the body again for another decent push up. If you take things slow and steady you’ll be able to get a long run in a surplus before needing to diet again.

X2 I completely agree with this

[Marc]

I agree with all the comments above. I also believe putting yourself in the right environment to maximise your progress is equally important too

[Marc]

Rest day today. Mid week Check in sent over to Kuba and feedback on a few exercises was really helpful. We had a good conversation on environment especially around training. I definitely know there’s some levels to go with my training and i genuinely believe my environment will play a part here, so there are things for me to think about.

Massage today also, some work on my back and legs – much needed

[Marc]

I agree with Ryan and Clare. Continue to diet and get leaner as this will definitely help with resorting appetite and also put you in a better place to steadily increase calories when you push back up.

In terms of your injury, If you haven’t already I’d get an assessment to see what’s causing your injuries and how you can work around this / improve the areas that cause you pain so that you can progress your training

[Marc]

Leg session today. New exercise order and one change in exercise too along with slowly lower volume.

Exercises today;
Adductor x2
Lying leg curl x2
Leg extension x2
Leg press x2
Hack squat x1
Hyperextensions x1
Seated calf raise x2

SLDL is out and hypers are. Been feel some pain when grip right side of body so kind made this change to see how I get on and so I still have a hip hinge variation