[Marc]

I agree with Keira’s reply here, best to get it checked and looked at so you know for certain exactly what is causing this as you don’t want to get any imbalances

[Marc]

Push session today. Bit of a mixed session today. First time trying out a few movements which I haven’t been doing, so getting used to movement patterns here. Got to the gym just after 2 today, near the end of my session the gym was soooo busy and with only 1 narrow cable stack and no benches available to use for over 5 mins it delayed my session and I wasn’t best pleased (literally thought I was in the gym at the best time to get everything done)…

But anyway, there was some positives. Stripping things back to basics ensuring breathing/bracing is better which is slowly improving.

For me this off season is how I can improve as an athlete. So if that means re-learning things that I might have been doing not as effective then I’m willing to do this. I don’t expect to get this right over night, but I’m willing to try to be better. Important take home here for anyone really wanting to progress, we are always learning so be open and also selective with different methods/principles to improve

[Marc]

Solid work so far, well done! I agree with the teams replies, push for a little more to come off. Remember there’s different ways to help this process, increase cardio, reduced calories on training / non training days and increase steps for example, so make adjustments to each as and when needed to help the process

[Marc]

Session 1 of 4 for the week today. Kicked off with legs. Probably one of the best sessions I’ve had for legs in a while. Really working on improving form across the board in all sessions, which I know will lead to greater progress.

Which the emphasis still on building some size back on my left leg, some added sets were also added in to work this side only.

Workout today was;

Adductor : 2 sets of 10-12,

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

Leg press: 2 working sets bilateral 12-15 reps, 1 set unilateral 12-15 reps – 1 set on left side only 10-12 reps

single leg static lunge: 2 sets of 10-12 reps each leg reps contralateral loaded – 1 set of 10-12 on left leg.

Single leg, leg extension – 2 sets of 10-12, 15-20. 1 extra set on left side leg only

Seated Calf raise: 2 sets of 10-12

[Marc]

Rest day today. 15 mins fasted cardio this morning on the recumbent bike followed by some mobility. I saw some clients today in person for check ins and to also go over their posing ahead of them competing later this year (getting the practice in early).

Went to Costa (seems to be a regular thing) got some work done with Kerry, before getting in some final bits food shopping wise.

Tested out our new air fryer lol when I say tested I took it out the box and Kerry cooked it. Seriously don’t know why we didn’t get one sooner, it’s so easy and saves time standing around cooking the food. Deffo a good investement.

Last meal going in, then an early night. Yesterday was a later night than usual as we ended up going to crazy golf last night with Kerry which was cool and something different. Definitely missed being in bed early both of us lol

Back to full training tomorrow, looking forward to that

[Marc]

Hi Spencer
Injuries / strains can be really frustrating. Speaking from experience here it’s always good to get an opinion from a professional here so you know exactly what’s going on.

There’s ways you can still work around your training, but it’s still better to know exactly what’s going on so you can get it addressed asap

[Marc]

I second what Peter has said here, even splits with all compounds across the week

[Marc]

Decent leg session today. 7 exercises and 13 sets in total, de-volume so again just like yesterday easing myself back in.

Exercises felt good across the workout. On the spot lunges is one that I’ll still need to work on with strength on my knee, but I’m sure this unilateral work with help to build the strength up which is important right now. Still using a lot more tempo work now, which is giving me a chance to really get my breathing in sync with each rep.

Definitely feeling a little heavier this week lol, but appetite is in a great spot too which I’m happy about.

Off out this evening, not sure where Kerry Just said to be ready for 7 so I have 45 mins lol

[Marc]

Hi mate, you can see that you have been putting the work in from your pics well done. I definitely don’t think you would embarrass yourself competing. To me it sounds like the fire is there and you have your sights set on competing and progressing your physique.

I say go for it man! Make notes as you go along the journey that you can use to help you in the future (what you did with food, cardio, steps etc).

Keep us posted on what show you go for and keep us updated (I’m hoping you do go one) !!

[Marc]

In for pull today. Was good to be back after some rest days. Went in with lower volume today. Session was good, a few exercises (reverse pec deck and gym pin pulldown) didn’t feel so comfortable so likely these exercises will be changed for next session.

Appetite has been firing today, 1 more meal to go then off to sleep.

Session today was;

Seated Single Arm cable pull down lat bias: 1 sets of 8-10 reps, 1 set of 12-15.

Single Arm Cable Row lat bias: 1 set of
8-12 reps

Chest Supported T-Bar Row: 2 sets 10-12 Reps

Gym pin Wide Grip upper back Pull-down: 1 sets of 12-15 reps.

Reverse pec dec: 2 sets of 12-15 reps

Single Arm Cable Curl shortened range bias facing stack 2 sets 8-10 into 2 sets of lengthened range bias facing away from the stack 2 sets of 12-15 reps

Single arm d handle tricep push down: 2 sets of 10-15 reps

[Marc]

I like to have an hour gap between my pre workout meal and training otherwise I still feel full and sluggish. How do you feel training 30 minutes after you pre workout meal?

[Marc]

No training today, it’s been a day of client work, my weekly trip to the barbers and more kitchen purchases with an air fryer this time (to add to the rice cooker yesterday). Actually excited to use them both as I’ve been told it’s super easy and saves time.

Bodyweight has been creeping up this week, with the slight tweak with food higher carbs and lower fats. Bodyweight this morning fasted was 126.4kg and although though it’s not all about weight it’s nice to see scale weight creeping up. Oh and the change in 6 meals instead of 5, is working well for digestion and appetite currently!

…. 1 last point, as of last week I’m no longer working with cal as my coach, we are still on good terms but it’s a decision I felt I needed to make.

I’ve not put it out there on social media right now (and I won’t be making a big thing of it either) so it’s an exclusive for you guys only on the tbjp site. I won’t say too much on this for now, but my current plans in place I’m happy with so far!

Stay tuned

Hello Marc🤙

Do you like to tell us, why you split appart? Do you were unhappy with your look you brought, the progress you did or something else? 🤔 I thought you both were matching pretty great 😶

[/quote]
Hi Laurenz

I have much respect for cal and I do believe together we made great progress.

Without going into all the details, for where I am in my journey / age at 35 I don’t want to miss my opportunity. Last year, personally I was not happy with how I looked on stage when compared to 2020.

[Marc]

Today should have been a training day, but in the end it ended up being another rest day. Got my usual sports massage treatment in today which was definitely needed.

Supps order arrived today from tbjp and I’ve got the new greens superfood this month so I’m looking forward to trying this.

Cardio is definitely going to be part of my off season set up, so another delivery today with a polar h9 heart rate monitor strap.

[Marc]

Hi cooper

Good on you for posting how you are feeling at the moment. You mentioned you are feeling low in motivation and frustrated. In this instance a tired body will take longer to respond whether that be growing or cutting.

It’s not uncommon to have these moments, so try not to be too hard on yourself.

For now taking the break like you had mentioned could well be a good start point to help feeling a little more refreshed.

When you get a moment pop some pictures up here so we can offer some advice on how to approach this cut.

Can you give us some more information on what you had been doing for cardio and steps please

[Marc]

No training today, it’s been a day of client work, my weekly trip to the barbers and more kitchen purchases with an air fryer this time (to add to the rice cooker yesterday). Actually excited to use them both as I’ve been told it’s super easy and saves time.

Bodyweight has been creeping up this week, with the slight tweak with food higher carbs and lower fats. Bodyweight this morning fasted was 126.4kg and although though it’s not all about weight it’s nice to see scale weight creeping up. Oh and the change in 6 meals instead of 5, is working well for digestion and appetite currently!

…. 1 last point, as of last week I’m no longer working with cal as my coach, we are still on good terms but it’s a decision I felt I needed to make.

I’ve not put it out there on social media right now (and I won’t be making a big thing of it either) so it’s an exclusive for you guys only on the tbjp site. I won’t say too much on this for now, but my current plans in place I’m happy with so far!

Stay tuned