[Marc]

First leg session of the week today and it was a good one. I trained with IFBB Pro Rob Cannoj n today at my local gym. He’s recently moved close to where I live and we’ve been saying for a while we should get a session in and today it happened.

We both have different training styles, he’s more old school like how my approach to training was when I first started out with 3-5 sets Lee exercise, extended sets with dropsets / rest pause etc. but we made it worked today, he followed my training plan. Definitely with the training partner today I was able to push and get that spot on the last few reps. He’s got a good set of legs so that helped pushing me more. We will see how / if more sessions can work as I do think it would be beneficial.

[Marc]

I agree with what Nathan has said here. Personally if it was me I’d had two rotations also. To expand on what Nathan said, legs you could have more hamstring dominant session and the other rotation a quad dominant session.

Be mindful of exercise selection and your recovery capabilities. For example having a hinge movement on a pull day could impact you the next day going into a leg session.

[Marc]

Started my training week with push today. Slight change with my y raise exercise today I went single arm standing instead of lying on the floor. It was my first time trying it this way but I felt I was able to get a little more range of movement which was the reason doing it this way.

Overall really happy with my session and my chest felt really full today. Day 2 of updated / increased food and it’s gone down well. Getting my last steps in for today as I write this then last meal and bed.

[Marc]

Ok I’ve spent all the morning binge Reading/watching the new and old Jordan’s videos and post haha 😂

I came up with this set up from an old Jordan’s facebook post and the setup looks a bit more fun to me than the “new” in the YouTube series (and that’s It to me, the fact that It looks a bit more fun).

“You will train each muscle twice a week (…)

One is going to be heavy, one light .

You will pick three variations. Let’s say barbell, dumbbell and machine.

So now we have 6 diff ways we hit each muscle, light and heavy on each of the above variations.

For the heavy session, you will do one rest pause set. The first part fail in the 6-10 rep range , rack the bar, rest, pick up the same weight and go again, grind out to failure maybe 3-4 more reps. Rack it, rest , and then you are going a third time and grind to failure 1 or 2 reps. So the rest pause total maybe 8 -4-2 so 12 reps total. That goes in your log book.

For the light session we will do the same rest pause set up but first set fail 15-20 reps. So the total for the light maybe 20-10-5 , 35 total , log booked.

Now each week I want you to work through your variations. So after 3 weeks will go back to variation one , check your log book total, and absolutely smash that number , trust me you will.

I want you to do this every week, for 6 months (…).

The kicker , DO NOT do more work. This is it , twice a week, the volume is low , but the intensity of those rest pause sets is sky high , grind the reps over and over.

Again, I’m just paying forward some of the DC esq approaches I have been fortunate enough to have shared with me , progressive overload is and always will be the most effective way to grow.

Jp”

Monday (week 1) UPPER HEAVY 6-10RM

Incline bench

Seal Row

Machine Shoulder Press

Lat pulldown

Close grip bench press

Tuesday (week 1) LOWER HEAVY 6-10RM

Dumbell curls

Ham Curls

glute ham raise

Leg press

Lunges

Calfs 10second eccentric, 5 second stretch , 1 second up phase

Calves

Thursday (week 1) – UPPER LIGHT 15-25 RM

SAME EXERCISES AS UPPER HEAVY

Friday (week 1) LOWER LIGHT 15-25 RM

SAME EXERCISES AS LOWER HEAVY

———————————————–

Week 2 same setup as week one with different exercises (a second rotation)

Eg. For Chest Incline dumbell Press

————————————————

Week 3 same setup as week one and two with different exercises (a third rotation)

Eg. For Chest incline machine Press

Week 4: start back at rotation n. 1

This set up is good. An important point you made here is that it looks more fun. This is a key part of training, as you mindset will be switched on to give your all because you will enjoy it. Get after it man

[Marc]

Hi guys
Hope you’re all good and enjoying your weekend.
As expected, feedback from todays check in is in and food has been bumped up with the following changes spread over a few meals on TD and NTD;
50 g rice 10g olive oil added to rest day
25g cor 25 g rice 20g honey added to TD
Meals are still at 5 instead of 6 even with this increase. This seems to work better for my routine so my number has meals has stayed the same.
Appetite isn’t high, but I’m making sure I’m getting short walks outside in throughout the day to help with appetite. I’m not a big eater, but I want / will get bigger so needs must. Generally feel pretty tired from day to day, even with decent sleep and naps. This is part and parcel of off season and with where I am weeks wise is part of the territory in securing this bodyweight before a pull back happens.

[Marc]

All feedback above I agree with! You’ve got a job to get done with your training, go get it done

[Marc]

Day started off with a morning fasted walk, followed by check in pics sent over to Kuba for feedback tomorrow. My weight is fluctuating quite a bit up and down, so I wouldn’t be surprised if my food gets upped a little tomorrow. Appetite is ok, but I know there’s still room to push so what will be will be as I want to end this push up in the best place.

Went through some poses with my mate today in person as he’s competing in a bodybuilding show tomorrow.

Food shopping done, like to get this done at the weekend on rest days to save time messing around during the week on training days.

Kerry starts prep tomorrow, so just about to head out for some food inabit probably get some sushi.

[Marc]

I agree with the comments above here. These points will be your first steps to begin with

[Marc]

Last session of the week today and it was legs. Pretty happy with how the session went. Took some progressions in form on last week from the feedback I had from this session last week. On a personal note still at times trying to find that extra gear to push through those really tough last reps but it’s coming the more I keep at it so I’ve got to take the positives where I can.

1 more meal to get in tonight, lean beef mince, jasmine rice, mixed veg, passata sauce and pineapple – then shortly after it’s off to bed for me.

[Marc]

Hi bud were you wanting to have an echocardiogram or ecg as these are two different tests.

An echocardiogram would be more accurate as it will give information on your heart valve functioning.ecg is more of a snapshot at that particular moment in time of your heart’s rhythm and electrical activity

[Marc]

Evening guys, my day started the usual way for me morning walk followed by fasted cardio for 20mins on the exercise bike. Currently doing 3 days x 20mins fasted cardio on the bike.

I trained pull today with a tag on with triceps too. This one was filmed for the tbjp members site so keep an eye for this one! Really good session, hit good numbers and happy overall with how my session went.

[Marc]

No issues here. Not talked about is often a good thing also that it’s fine!

[Marc]

Rest day today! Started the day with my usual morning walk, shortly followed by my midweek check in. Hit a new high with weight today since working with Kuba just over 293lbs, this is 7lbs of my peak weight last off season and with much better body composition at this weight. Kuba is happy, as am I. Locked in to see out the last 6 or so weeks in this push up phase where I’m confident we will see 300lbs land before the pull back. Excited is an understatement, 1 day at a time it will get gone!

[Marc]

First leg session of the week today. Session went ok but I didn’t manage to progress all lifts. SLDL I hit a pb last week but today I was down a few reps. From last weeks video feedback here I think were I lost a few reps was during the set I had I was thinking to much about the cues I needed to do to make sure I improved the lift and that made me loss focus a little.

Note taken, I need to make sure my feeder set are more accurate here to avoid this happening in future. It’s all learning and SLDL is a lift I haven’t done for years, so this will definitely improve the more I do it.

[Marc]

What is your daily salt intake and are you tracking this? This sounds like it could be cramp