[Marc]

My approach is the same as peters here with protein. But the main thing here is whatever approach you choose to do that is mentioned here, be consistent

[Marc]

Yes yes, so I’m back on the app after a few days of not being able to post my log with the recent app updates.

I’ll jump back in with info from today as it’s most relevant. Switched my leg workout to Shredz today instead of gym unity, which I was mainly going to that gym for cybex hack squat but it just wasn’t working for me as I was getting hip pain. So now my session has changed, it’s not something I recommend changing sessions regularly, but for me now it’s being smart and doing exercises I can get enough stimulus from without any unnecessary pain. I’ve also ditched the log book which I started using in prep (I didn’t in off season). I’ve got a few little niggles and for me mentally it’s better for me to go in and have a session that feels good for me without obsessing with trying to be last weeks numbers/weight. It’s not what I would recommend for everyone, but I’m ok with this and my aim is still to lift heavy with good form but go by how I feel in that session.

I’m really happy with how todays solo session went. I’m still getting my morning routine in with steps fasted, rehab exercises and abs. Post workout I’m doing rounds of posing too.

Todays session was as follows;

A)
Prime Leg Ext (Plate Loaded)
1 x 12-15 (plates loaded in middle)
1 x 8-12 (plates loaded in middle, heaviest set)
1 x 20 (plates loaded at top and leave 1 plate in the middle, lightest set max pump to failure, no drop set or forced reps)

B)
Pivot Leg Press
1 x 12-15
1 x 20

C)
45 Degree Watson Leg Press
1 x 12-15
1 x 20

D)
Dumbbell split squat
3 x 12-15 L/R

E)
GymShop Adductor
1 x 12-15 (keeping 1 rep in reserve here prior to your main working sets)
1 x 8-12 (heaviest set to failure)
1 x 20 (to failure)

F)
Tru Squat Calf Raise
1 x 12-15
1 x 8-12
1 x 20 (into double drop to failure)

[Marc]

Hi Marko

Great shape, good work in building your physique to date! Without seeing what your physique looks like from the back I can only go on what I can see in these pictures. It looks like you had room to fill your legs as your upper body is further develop. I’d focus on a lower training block training legs 2-3 times a week to help balance your physique out more. The extra time you have this year can be very productive in helping your overall physique development for when you next compete

[Marc]

Clare hit the nail on the head here with her reply

[Marc]

I’m a huge fan of both pieces of kit. I’ve never used the gym shop pieces which are pretty similar, but I’ve heard good things there too! I think either will make a good investment

[Marc]

Huge news today, I got accepted for the U.K. Arnold’s which is very exciting. Without a doubt this will be my biggest show to date and I’m looking forward to bringing my best. I was always hoping that I would be accepted, but now it’s confirmed it’s even more fuel to this year’s competitions!

Also congrats to all the tbJP athletes who got accepted to the U.K. Arnold’s !!!

[Marc]

Rest day today. Day started of ok, sports massage and sorting a few things for Kerry’s birthday tomorrow. Early afternoon I started to feel awful going between hot and cold. Slept the best part of the afternoon/evening away feel better that I did earlier, I’m hoping another decent sleep tonight and I’ll be fine come tomorrow

[Marc]

Hi David

I use bbq sauce pretty much all year round, this is a consistent variable for me. But I don’t go over the top with how much I use, just enough to add a little more flavour.

[Marc]

Veet hair removal cream has always worked well for me and it’s quick and easy to use.

[Marc]

I like the cybex hack squat but I know a lot of people complain about pain in knees (they could reverse band in and maybe avoid this problem). Failing that the Atlantis hack squat is another option, it runs very smooth

[Marc]

Pull today with Haider and Kerry. I’m really trying to keep Haider going with his routine especially the past few weeks he’s had on a personal level.

Haider was able to give me some priceless cues today which he has learnt from Jordan Shallows which is mind blowing the difference these make. I still have some pain in my right scapula which I mainly felt on my right side doing single arm nitro pulldown. Pretty frustrating but I kept my head in the session and worked with a more manageable load and range of motion that felt comfortable.

Today wasn’t about beating or matching the log book, but rather still doing the work in a smart way.

[Marc]

A brisk walk is absolutely fine. What I would suggest is monitoring your heart rate so you could perhaps compare what your heart rate is compared to when you use cv equipment at the gym. The main thing is that you don’t want a big change to your current expenditure because you want to keep things consistent

[Marc]

Check in day again today, feedback from cal was that he is happy with the visuals and how things are moving so at present no changes to current food/expenditure.

I also filmed for my YouTube today, so that video will likely drop next week I’m trying to get 1 video out every 2 weeks to keep content regular.

I trained push today with Haider and Zac. I’m happy with how the session went was able to progress my presses in this session so I’ll take that. I had shockwave therapy on my shoulder/bicep tendon today which I think definitely helped.

Post workout I did a few rounds of posing too, it’s like a green house in Shredz gym lol so I worked up a good sweat !!

[Marc]

Solo Legs today at gym unity. I’ve still got a slight hip pain so no cybex hack squat, so I’m still using the 45 degree leg press. The Monday session as it’s many quads in leaving 1-2 reps in reserve just so that I’m training smarter. My Friday full leg session I am able to train how I would normally with no noticeable pain.

It Does feel a little frustrating as I know I’m raring to go with legs, but I’ve got to play this smart for now.

The session went well overall, I might re-assess training closer instead of 1hour away as the cybex hack squat isn’t in the workout split for now.

Exercises today;

Leg extension x3
45 degree leg press x2
Pendulum squat x2
Walking lunges x3
Adductor x3
Seated calf raise x3

[Marc]

What is your usual protocol when it comes to your last training session before competing?

Most will say train legs around 1 week out from the show and let them recover so they are less inflamed and you can flex them properly. Personally, I think you should also take into consideration what has worked in the past for you? The main thing is you don’t want your legs to feel heavy/sore and that you can get a good contraction showing details when you pose.

The last show I competed in was right before a lockdown, the British grand prix. I trained legs heavy the Sunday and the show that should have been the following weekend was moved forward to the Wednesday before lockdown.

This was the fullest my legs have ever looked on stage training them this close to a show and it’s something I will take forward for future shows knowing it worked.

Don’t over stress it, but also I wouldn’t train to failure here. Leave some reps in reverse as this is likely your first time training legs so close to a show.

All the best for you show!!