[Marc]

Check in day today. Pictures and data sent over to Kuba ahead of feedback tomorrow. Food was pushed up this last week and although at times it’s definitely been a struggle to get it in, today I saw my heaviest bodyweight land so far this off season at 133.8kg. I’m very happy to see this increase, especially as this is the leanest I’ve been at this weight. Still some time left in the push phase and I’m here for it!

[Marc]

Last session of the week over at my Friday gym for legs – premier gym Coalville. New set up on legs today with a few changes in order of exercises and a swap for pin loaded single leg leg press, instead of hip leg press.

I was really up for this session and it didn’t disappoint. Exercises today were;

Adductor x2
Single leg standing leg curl x2
Leg ext x2
Pendulum squat x2
Single leg leg press x2
Seated leg curl x2
Standing calf raise x2

Very happy with how todays session went. New structure to this leg session and the small tweaks will keep me even more hungry for progress.

[Marc]

Hi Joseph can you give some more context here please. How long have you been in this push up phase? What does your rate of gain look like weekly? What is your cardio / training / steps routine looking like?

Without more context it’s hard to give any advice as there’s important info missing here

[Marc]

Pull session went down today. Got in the gym and got after it after 2 meals instead of 3 meals. Had a really good session and hit good numbers and beat the previous session last week / matched numbers, so a good positive step forwards again.

Filmed a video for my YouTube today, it was an update with where I’m at in off season and how things are going.

Spoke with Kuba yesterday and also today about my leg sessions. He’s made some updates to my exercises and my next leg session is tomorrow so I’ll update you guys tomorrow with that.

[Marc]

As long as the clicker connects to your phone you can’t go wrong. No need for an expensive one

[Marc]

Rest day today and it’s felt like a busy one. Client work, sports massage, a few meetings, see my parents… the day has gone pretty quick.

But appetite is good for this rest day which is good since Sundays food increase. Going to go for a short walk then get my last meal in and definitely an early night.

My latest back video is up on the tbjp members site, it’s good to be back!

[Marc]

Hey buddy! It depends how you want to approach things really. When I’m away I don’t track any food I just eat instinctively. Most of my meals will have protein carbs and fats as that’s usually what I like to eat. IF you wanna be super strict then you will need to prep your meals mate. Otherwise just chill and enjoy and make smart choices when you can!

This is the same approach I have. I eat intuitively and to appetite. I know when I’ve ate enough and I’m happy to leave it there. I like the more relaxed approach but at the same time is not a time for me to binge on food. For you, go with what makes you feel most comfortable

[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