[Marc]

Hi bud, still can’t see your pics. Feel free to send them to me on instagram for some feedback

[Marc]

Busy day of getting organised travelling to Manchester today. I will be with the rest of the tbjp team at the fitx expo. The life of a bodybuilder is not straightforward, lots of food to be prepped and packed to stay on track with food while away for the weekend.

Planned to train in Manchester today at FLF but what should have been a 2.5hrs drive has pretty much doubled due to traffic so taking the wise option and heading to the apartment instead. ETA currently is 7pm so maybe a workout at the apartments gym instead.

[Marc]

I agree with the comments above. Out of interest, how many meals are you having a day?

[Marc]

Felt a little today going into todays pull session. Originally I was going to train after 2 meals so I got in the gym earlier, but in the end it was after 3 meals.

Today was a day where it could have been easier to let my emotions rule my body that I couldn’t have a good session. I actually looked back at my last show win 2018 when I won my pro card and also last years pictures where I placed second in France pro show. Sometimes these moments are enough to help flip the switch and that’s what happened today.

My session was really good! A reminder to myself today, to still turn up and get it done.

[Marc]

No training today for me as it was a rest day. My day started with a short walk outside this morning with cardio followed by some stretches at home. Sports massage today for my usual rest day, which was really good. client work, consultation calls and my haircut pretty much rounded up my day today.

Oh and midweek check in sent over this am. All is good, so continue as normal

[Marc]

If you are also looking for resources outside of the app have a look at Jordan’s YouTube channel and also kubas. You will find some really good info there

[Marc]

You could potentially put your pull session first then push, rest and then train legs. This way you will get an extra rest day and help recovery

[Marc]

Leg session today! Change to my training split and I definitely knew about it. Walked away from the session tired and knowing training has definitely stepped up. Some updates to my training plan for legs today and today was the first run doing this session.

Going to sleep well tonight for sure, I’m not far from bed lol

Session today was;

Adductor : 2 sets of 10-12, pause in short and lengthened

Lying hamstring curl: 2 sets bilateral, set 1 8-10, set 2 10-12- 3rd set unilateral 8-10’each leg.

Stiff leg deadlift: 1 working set 8-10 reps.

leg extension – 3 sets of 10-12, 12-15, second set 1 single drop set ( drop load by half and aim to get as close to double reps as possible. 1 extra set on weaker side leg only 10-12

Leg press: 2 working sets bilateral 12-15 reps, pause in stretch 1 second, 1 set unilateral 12-15 reps – 1 set on weaker side leg ONLY 10-12 reps

Rear foot elevated split squat with front foot heeled elevation: 1 sets of 10-12 reps each leg reps contralateral loaded – 1 set of 10-12 on weaker leg

Seated Calf raise: 2 sets of 10-12 2 second pause in short.

[Marc]

To add to the above, expand your own knowledge too so you are able to work with different clients depending on their needs / goals.

[Marc]

Earlier than usual push session today because of the bank holiday hours, so the gym closed at 2 normally I go to train around then.

Trained after 2 meals instead of 3. Session today was really good. Felt well rested (cpap machine back in my life is really helping) and showed in todays gym session.

I was able to push harder today and fight for those last few reps and still keep good form so I’m really happy about that.

Increase in food today has gone in just fine, no issues at all and if anything I’ve not really noticed the difference so that’s perfect. 1 more meal to get in tonight, then I wake up and go again tomorrow for legs.

[Marc]

Chilled day today. Went to Oxford with Kerry for the day just to get out of the area and do something different. Surprised how warm it was actually out, it ‘could’ be vest season soon lol.

Few changes diet wise for this coming week;

Training day:
300ml pomegranate juice added to my intra
10g extra performance fuel added to my intra
25g jasmine rice added to my pre workout meal

Rest day:
Meal 1 – 25g extra cream of rice
Meal 2 – 25g extra jasmine rice

Small changes but changes which should see my bodyweight creep up but not impact on current hunger. Looking forward to the week ahead!

[Marc]

Are you using tempo work in your training? If you aren’t this could be another way along side feet lower on leg press to help you feel your quads more

[Marc]

This sounds like it could be down to your electrolyte balance. Does the pain feel like cramp? Do you use pink salt daily, if so are you tracking this. Aside from this the tbjp peak hydration would be a good shout to help here, to ensure you are getting enough mineral intake to give you optimal hydration

[Marc]

Rest day today! I can feel the DOMS in my legs from yesterday, love that feeling. Been a chilled day, some client work and got in a big food shop for the week.

Weight this week has held steady around the 131kg mark. Checking tomorrow, so I will see if any adjustments will be made just yet. Overall happy with the way this week has gone, roll on next week when I’m back in the gym!

[Marc]

I’ve never been to muscle works Orpington but heard loads of good things and they have a good selection of kit their too