Forum Replies Created

Page 162 of 178
  • Marc

    Member
    May 8, 2022 at 7:49 pm in reply to: Marc Hector IFBB Pro

    Check in today, weight is slightly up from last week Sunday, still low 292lbs. Visually leaner through my midsection, the increase is likely due to inflammation with me not training for well over a week before prep started with me having the flu.

    1 week down, no immediate changes just yet heading into next week. Appetite varies on different days, today rest day hunger has felt higher (this isn’t a problem). I’ve done some rounds of posing in the morning, still a working progress but where my bicep/back has been tight on the right side it’s starting to free up from the mobility/rehab work I’m doing daily which is good. I’ve actually ordered a tens machine advised from Chris Knott today because he said I can use this alongside the rehab work I’m doing daily so I’ll be implementing that this week when it arrives.

    Chilled day, went out with kerry today had some shisha, spoke about bodybuilding/this year competitions etc. we are both focused on what we need to do to make sure we are doing everything we need to and more to bring our very best.

    Just thought I’d add at the moment I am still macro tracking the foods I eat within my calories. Food choices are pretty much the same each day but for now this is my preferred method.

  • Marc

    Member
    May 8, 2022 at 3:39 pm in reply to: Prep Guidance/Questions

    Hi Tyler

    I agree with everything Kuba said above. Try not to focus on scale weight because this can make you miss the mark and not push for true stage condition.

    It sounds like this could also be your first prep, I wouldn’t leave anything to chance thinking that 14 weeks is enough time to be stage lean. I’d still be treating this as weight should be steadily coming down during prep. Sure your weight might increase slightly from being on cycle, but it’s not likely you will end your prep the same weight you started.

    All the best with your prep

  • Marc

    Member
    May 7, 2022 at 6:26 pm in reply to: Bicep pain

    I would say it’s best to get it checked out by a physio as they will be able to assess it and give you the best advice moving forwards. Without their input it would be guessing what might have happened, don’t waste time get booked in!

  • Marc

    Member
    May 7, 2022 at 6:10 pm in reply to: Marc Hector IFBB Pro

    So today was arm day + 2 delt exercises. I couldn’t tell you the last time I trained this many arm exercises in one day (it’s been a very long time) but it’s a good session to have at the end of the training week. Less taxing on the body but still a very effective session, now that my leg session days have reduced adding this session is now helps to add more volume upper body.

    Local session today, happy with how it went! Arms and delts felt full after this session.

    preacher curl single-arm
    3 x 8-12 L/R

    cross body triceps ext
    3 x 8-12

    single-arm low cable d-handle curl
    3 x 12-15 L/R

    single-arm over shoulder cuffed tri ext
    3 x 12-15 L/R

    Close grip bench press
    3 x 12-15

    single-arm dumbbell hammer curl
    3 x 12-15 L/R

    machine seated lateral raise
    2 x 10-15
    1 x 15-20

    Incline lying cuffed lateral raise
    2 x 10-15
    1 x 15-20

  • Marc

    Member
    May 6, 2022 at 6:45 pm in reply to: Adding in a extra rotation in ppl

    In my opinion I would stick to the two rotations. Adding a third rotation will then leave a long gap between each of the three rotations. You mentioned that everything is progressing and your weight is going up, so there’s no reason for you to change that when things are moving in the right direction. I get that the temptation is there to use more kit because you can, but I would rinse all of your exercises in your two rotations and get every last bit of progression. Once progression starts to slow down and plateau that is when I would then consider making some changes to exercises. But I wouldn’t overhaul your training program just change some exercises for like you like movement patterns with the kit you would like to use and stick to two rotations again.

  • Marc

    Member
    May 6, 2022 at 6:37 pm in reply to: Marc Hector IFBB Pro

    Full legs session today at Shredz! Felt good to be back there, seems like I’ve not been at that gym for a long time after the time I had of with the flu…

    …anyway today my session was filmed for the members site. Buzzing to get my first session filmed of this prep and give an update (I won’t say too much here, I’ll leave that for you guys to watch when the video drops).

    Session today, 6 exercises in total and 12 working sets;

    Standing calf raise
    Seated leg curl
    Prime lying leg curl
    Pendulum squat
    Prime leg extension
    Adductor

  • Marc

    Member
    May 5, 2022 at 5:56 pm in reply to: Marc Hector IFBB Pro

    Rest day today, so calories are 4300 – 350p 500c and 100f. I didn’t get my usual rest day deep tissue massage. Instead today I had some chiropractic work, acupuncture and graston wok done. I used to get this done regularly, but I’m now going to keep on top of this alongside my deep tissue massages to make sure I’m covering all areas.

    Filming tomorrow for this members site so looking forward to that tomorrow.

  • Marc

    Member
    May 5, 2022 at 4:08 pm in reply to: Road to First Timers 2022

    So everything has now been ramped up a little more and we hit the 3 weeks out mark on Sunday.

    We now have 20mins PWO cardio added in there with a drop in carbs from post workout and also intra workout carbs out.

    Been working really hard throughout this prep on improving my posing and making sure come show day that its not lacking for a first timer.

    Have attached some photos from last nights posing rounds.

    You’ve got a good shape and your posing looks good for a first timer. Keep up the practice it will show on stage.

    Don’t be afraid to push for condition, this is what will get you noticed by the judges.

  • Marc

    Member
    May 4, 2022 at 9:20 pm in reply to: Gyno

    Likely if you’ve had it for a long time surgery will be your best option. For someone who’s never taken gear there’s a good chance you could get the done through the NHS. First course of action would be to speak to your GP about this explain how long you’ve had it, how it makes you feel etc. There could be a waiting list, but there could be a good chance you could get this for free and save yourself thousands.

  • Marc

    Member
    May 4, 2022 at 6:57 pm in reply to: Marc Hector IFBB Pro

    Hi All

    Pull day, I travelled to empire fitness gym today, this gym is 20minutes drive from my house. I really like this gym, Haider first told me about this gym a few weeks ago. They have some really good equipment I’ve put a * next to the ones I’ve travelled here for specifically.

    I’ve never been someone to gym hop or feel that I need to use specific kit but in the last few years this has changed. Using the right kit is an integral part for me to help drive progression, which is why Cal agreed my Wednesday sessions needs to be at this gym.

    Trained pull today with kerry and I’m really happy with how the session went. There’s still some tweaks I feel I can do to get better with exercise execution, so I’ll continue to work on this and get feedback from Cal.

    Todays session:

    *Unilateral Nautilus Nitro Lat Pulldown
    1 x 10
    1 x 12

    *Unilateral Nautilus Xpload Seated Row
    1 x 9
    1 x 12 

    Chest Supported T-Bar Row
    1 x x 9
    1 x 12

    Barbell RDL
    1 x 8

    D-Handle Rear Delt / Upper Back Row
    1 x 12
    1 x 15

    D-Handle Low Cable Shrug
    2 x 15

    *High Elbow Hammer Strength Preacher Curl
    3 x 12-15

  • Marc

    Member
    May 3, 2022 at 8:29 pm in reply to: Marc Hector IFBB Pro

    Headed over to Birmingham today to get my bloods done at TransformNow and also have and ECG. I would have done this last week but with being ill my appointment got moved back. ECG was all good, everything was in a very healthy range so that’s good to know. I will getting an echocardiogram done once the machine/software is set up in the next month or so.

    Because I was in Birmingham I ended up training push at ultimate fitness. This isn’t where I will be training push, but travelling to Shredz today is in the complete opposite direction. Exercises today was dictated by what equipment was there. Although not ideal, this is something I know when training at another gym that my exercise selection will likely be different as it’s not always possible to get the exercises I want done due to what kit the gym has. But anyway push got done, gym was busy training in the evening so headphones in and I cracked on with my session.

    Tomorrow is pull, my session will be where it should be so routine will be back to normal.

    Side note Hunger is up lol it’s not a problem just thought I’d share it with you all.

  • Marc

    Member
    May 3, 2022 at 3:26 pm in reply to: Marc Hector IFBB Pro

    Hi Marc

    What pro show(s) are you targeting this year?

    Daniel

    Hi Daniel
    My first planned show was the Arnold’s U.K. , but this show is now changing but it will be same weekend Sept 25. That’s my first show planned, then there are a number of shows in Europe over a space of 6 weeks or so that I will compete at. Goal is the mr Olympia invite so that will determine how many/what shows I do

  • Marc

    Member
    May 2, 2022 at 7:05 pm in reply to: Marc Hector IFBB Pro

    So today after 9days of the gym due to having the flu I was finally back in the gym.

    Today marked day 1 of my competition prep for this season, so there has been changes to my previous plan.

    Just want to add I’m fully focused for what’s to come this prep. I have clear goals that I have set myself this year and the first is for me to qualify for the Mr Olympia by winning a pro show. This is what I’ve been envisioning this entire off season and now prep is underway it’s staying firmly in my mind. I’m looking forward to using this log to keep you all updated throughout this season.

    Training wise, I will training from 3 different gyms as this will be specifically based on the equipments the gyms have. I have been training at a few different gyms recently and this was simply with the view that my training split would be changing and myself and Cal wanting me to get the maximum out of each body part with the best kit available (I’ll talk about what gyms I’ll be using as and when I train there and why).

    Diet changes today;

    Training day : 350P 650C 80F / 4720kcals

    -580kcals down from previous plan

    Rest day: 350P 500C 100F / 4300kcals

    -600kcals down from previous plan

    Steps:8k daily

    Previously 6.5k steps

    Cardio: N/A

    Bodyweight this morning was 292lbs, before I got ill last week bodyweight was hovering around 294-295lbs after calories had been pulled back twice previously since I had finished my push phase. I’m not focused on weight, Just a note I wouldn’t be surprised if this jumps up and I grow into prep. Worth adding when I last competed in 2020 my stage weight was 240lbs, so I’m very confident muscle tissue has been added.

    Gym session today was at gym unity (usually this session will be with cal) primarily for the cybex hack squat and because it’s close to wear cal lives.

    Quad focused leg session. Today was about me getting back into training, back under load and getting locked into this new training day session. The session went well, day 1 so not expecting fireworks but all boxes were ticked.

    Leg Ext (Plate Loaded)

    1 x 20

    1 x 15

    1 x 8-12

    Cybex Hack (Reverse Banded)

    1 x 8

    1 x 12

    Seated Horizontal Hammer Leg Press

    1 x 12

    1 x 15

    Dumbbell Split Squat

    1 x 15 L/R

    1 x 15 L/R

    Adductor

    1 x 12

    1 x 15

    Standing Calf Raise

    1 x 15

    1 x 12

    1 x 20 (into double drop to failure)

  • Marc

    Member
    May 2, 2022 at 7:04 pm in reply to: Marc Hector IFBB Pro

    So today after 9days of the gym due to having the flu I was finally back in the gym.

    Today marked day 1 of my competition prep for this season, so there has been changes to my previous plan.

    Just want to add I’m fully focused for what’s to come this prep. I have clear goals that I have set myself this year and the first is for me to qualify for the Mr Olympia by winning a pro show. This is what I’ve been envisioning this entire off season and now prep is underway it’s staying firmly in my mind. I’m looking forward to using this log to keep you all updated throughout this season.

    Training wise, I will training from 3 different gyms as this will be specifically based on the equipments the gyms have. I have been training at a few different gyms recently and this was simply with the view that my training split would be changing and myself and Cal wanting me to get the maximum out of each body part with the best kit available (I’ll talk about what gyms I’ll be using as and when I train there and why).

    Diet changes today;

    Training day : 350P 650C 80F / 4720kcals

    -580kcals down from previous plan

    Rest day: 350P 500C 100F / 4300kcals

    -600kcals down from previous plan

    Steps:8k daily

    Previously 6.5k steps

    Cardio: N/A

    Bodyweight this morning was 292lbs, before I got ill last week bodyweight was hovering around 294-295lbs after calories had been pulled back twice previously since I had finished my push phase. I’m not focused on weight, Just a note I wouldn’t be surprised if this jumps up and I grow into prep. Worth adding when I last competed in 2020 my stage weight was 240lbs, so I’m very confident muscle tissue has been added.

    Gym session today was at gym unity (usually this session will be with cal) primarily for the cybex hack squat and because it’s close to wear cal lives.

    Quad focused leg session. Today was about me getting back into training, back under load and getting locked into this new training day session. The session went well, day 1 so not expecting fireworks but all boxes were ticked.

    Leg Ext (Plate Loaded)

    1 x 20

    1 x 15

    1 x 8-12

    Cybex Hack (Reverse Banded)

    1 x 8

    1 x 12

    Seated Horizontal Hammer Leg Press

    1 x 12

    1 x 15

    Dumbbell Split Squat

    1 x 15 L/R

    1 x 15 L/R

    Adductor

    1 x 12

    1 x 15

    Standing Calf Raise

    1 x 15

    1 x 12

    1 x 20 (into double drop to failure)

  • Marc

    Member
    May 2, 2022 at 7:02 pm in reply to: Marc Hector IFBB Pro

    Hope you feel better!

    Day 1 let’s go!!!!!!!

    Thank you mate, a lot better than last week.Day 1 of prep ??

Page 162 of 178