[Marc]

Agree with the guys here – get in and out so you don’t waste growing time

Increase in output – steps I would push up so doesn’t take away from training and you can spread this out

Reduce TD and RD kcals around 500-600kcals mainly from carbs

SLU like Kuba said take it fasted and pre workout

[Marc]

I agree with the replies from the team here. Another good addition is tbjp eaas plus hydration which also contains potassium

[Marc]

Rest day today for me, my body definitely feels like it needs it. Usual start to the day 30mins walks are outside now, followed by mobility / check in to Patrick and client work.

Pretty chilled day for where possible aside from some admin bits, client programming and haircut too.

Bodyweight today 118.6kg, tightest I’ve been this prep.

[Marc]

Hi mate

If hack squats are starting to annoy your knees, are they a necessity? Do you have a kinder variation?

I’d always urge not being so wedded to one movement tht you stick with it regardless of impact.

I agree with Rich here. Even though your gym has only a hack squat and leg press, there’s nothing to say you couldn’t run leg press both sessions.

1 session single leg and the other session work bilaterally. Aside from that does your gym have a smith machine. Have you tried heel elevated squats, this could be another option for you

[Marc]

Hi all

First leg session today since before competing in France. It was a good one too, energy not high, but the body was willing and the work got done. Happy with my lifts and mind to muscle connection which is very important.

My full session today was;

Lying leg curl x2
Leg ext x2
Hip leg press x2
Seated leg curl x2
Abductor x3
Toe press x2

Sports massage this afternoon and my body was very tight, clear sign that my body wasn’t playing ball which I knew on show day feeling very restricted in my poses

[Marc]

I occasionally train forearms directly with hammer curls but it’s not something I personally think is essential. Forearms getting trained indirectly already with pull exercises.

Obliques, I’m with Louis on this.

However, if you feel these are bodyparts your physique needs and training volume allows you could add this in, but don’t add extra volume / exercises for the sake of it

[Marc]

Landed back home in the evening yesterday with kerry. Good to back, but also work to be done so it’s business as usual.

Training session ticked off a short while ago – upper 1. Good session, not training to absolute failure but equally training with intent.

Full session was;

Chest supported t bar row x2
Single arm row x2
Single arm lat pulldown x2
Single arm cable lat raise x3
Db concentration curl x3
Single arm cable bicep curl x3
Abs – knee raises / oblique crunch x2
Posing rounds

[Marc]

I agree with the guys comments here. If it’s within your power I would work with a coach to take the take the lead, understand your body and help you to make the right decisions at the right time. That way you can switch off and go into full athlete mode without having to think or overthink the process.

For example personally I wouldn’t have calories the same training day as rest days as energy demands are completely different.

[Marc]

Currently at the airport with kerry en route back to the uk from France. No direct flights so we have 1 connecting flight with a few hours layover before landing in the uk this evening. My body is pretty tired, but looking forward to getting back home in usual settings / routine

[Marc]

Hi John

Thank you for sharing your current program. You have mentioned you have done 4 whole cycles so far.

How are you feeling with this plan from a volume standpoint and are you feeling the sessions are effective for you? Compared to what you were doing before, does this new plan feel better for you so far?

[Marc]

First show of the season ticked off yesterday in France. 5th place finish out of 15 yesterday. Great to be in the first call out again, which I have been consistently since my pro debut year in 2020. However, not the placing I would have liked even though I knew it was a very competitive line up. But this is bodybuilding, it’s a marathon not a sprint.

Day out here with kerry strolling around Marseille and getting lunch and a coffee, coffee is life lol.

Fly back home tomorrow to the uk, then it’s back to business with training and pushing on in prep

[Marc]

With this being a new approach I would keep things simple with two variations only. The gap between three variations is far too long and would take longer to progress session to session. Check out Jordan YouTube channel for some ideas on how to set up this split

[Marc]

Show day!! First show of the season incoming today – France Pro Show. Around 4 hours out now from pre judging. Feeling super chilled, focused and looking forward to step on stage.

Also looking forward to seeing Kerry take to the stage too.

[Marc]

Hi Fabio

Thank you, I appreciate the well wishes.

Water was tapered down yesterday, ended the day on 3.5 litres total

[Marc]

I’ve never taken it personally but I’ve heard this to be common. I agree with what hilly has said here, best to assess your tolerance and go from there