[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!!

[Marc]

My preference is like many have said with a meal. I’ve been doing this for years and has always seemed the best routine for me.

[Marc]

Rest day today, day spent with Kerry and my girls. Got a big chunk of my steps 12k steps done early doors today. I dropped my YouTube video on my channel today, I’m glad to get that going again. I plan to keep the content regular and mix it up so it’s not all training.

[Marc]

I agree with what you said about not wasting time when your goal is more growth. Keep the growth phase going for now and increase food gradually to help towards your goal. Keep expenditure at a good amount and there’s no reason why you can’t keep gaining and not go much further out with bodyfat.

[Marc]

Arms and delts today late morning as I’ve got my kids this weekend so got my session done early. The pump was mad today, every exercise I really connected with.

Today was also my check in day, feedback from cal is that I’m looking fuller and also leaner through my abs. Weight on Monday was 294.7lbs and at todays check in 296.3lbs, so you could say I’m starting to grow into prep. For me though, it’s all about the visuals over weight and I can feel/see that starting to change.

…so updates are in from cal. Steps have been increased to 12k with 5k steps to come from slight incline treadmill walking keeping heart rate between 130-140bpm. I’m going to get the treadmill walking down fasted in the morning as I’m in a routine of getting steps, ab work and mobility done early morning anyway. Previous steps were 11k a day.

Changes to diet are from fats as follows;

*Training Day Diet :* 350P 600C 60F / 4340 Kcals (previous 350P 600C 80F / 4520 Kcals)

*Rest Day Diet :* 350P 450C 60F / 3740 Kcals (350P 450C 80F / 3920 Kcals)

Overall I’m happy with how the week has gone. Changes have been made and I’m here to follow the instructions and get it done.

[Marc]

I think the guys above have covered this question well with their answers. Something I will add though, if you have truly been on point/consistent with all areas (training, diet, rest & recovery etc) then the next question to me is if you feel you have to take higher doses to reach potential then are you setting the bar too high with expectations?

Risk to reward needs to be considered and then what is your end goal? Let’s say someone pushes hard to win their IFBB pro card and have exhausted all avenues from pushing hard, then what?

Work ethic and consistency outweighs taking more in the hope to gain more.

[Marc]

Later than planned session today, but it was well worth it. I trained legs today with Haider (IFBB Pro and tbJP athlete), I’ve got so much time for him and with current circumstances for me it was important I saw him and of course we killed a leg session. I’m not sure who’s worse Haider or Cal when they scream at me training lol but it’s all good, we got it done!

Exercises today;
Tru squat calf raise
Seated leg curl
Prime lying leg curl
Pendulum squat
Prime leg extension
Adductor

[Marc]

The difference is the impurities from chemicals. There’s a big difference in taste from tap water to bottled water. If you didn’t want to keep buying loads of bottles of water, a water filter or even getting your tap filtered are ways to get outer water

[Marc]

The reality is at some point after a long cut the majority of us have ate way more than we should have. I can hold my hands up and say during my early years of competing I did this because I became more food focused.

A tip what I found helped me with variety with foods is actually macro tracking as I didn’t feel so restricted, if that’s the right term to use.

For you now, put this behind you, look to get back to your original food plan and keep cardio in alongside your steps. The scale weight will drop off, bloat will be reduced and digestion will feel better

[Marc]

Rest day today, I got a big part of my steps done today early morning, followed by rehab exercises, abs/vacuums. This is set up is standard for me, so although I might not mention it daily within my log it’s something I am doing.

I had shockwave therapy treatment this morning on my hip and also into my front delt where I’ve been getting some pain. I really rate shockwave having had it done it 2020 prep on my elbow, so I’m hoping it has the same positive effects.

I also had a deep tissue massage this afternoon on my upper body, how I didn’t fall asleep I don’t know lol.

I was going to post my first YouTube video of my prep today but Instagram has decided to crash this evening so I couldn’t post to let people know it’s live. I’ll likely do it tomorrow instead now

[Marc]

Hi Jeff,

Your set up looks good in terms of exercises, number of sets and working in various rep ranges.

Be sure to factor in rest days too around this split and I’m sure this can be a solid program.

Follow it, see how you get on with progress alongside recovery too. Also be mindful to be I open minded and give it a good run as you have been used to doing PPL previously

[Marc]

I’ve done both approaches lower protein and higher protein over the years and even in this off season. I’ve found my body responded to higher protein in terms of recovery and strength. What I would say is try and not over do protein powders with high protein, of course still use them but I found eating whole protein sources helped me digestion more as I had less bloating.

[Marc]

Pull today with Kerry and Zac. I had a really good session, Zac was able to give me some really good cues to get some more out of my exercises especially with single arm nitro pulldown down and single arm xpload row which I know will make a big difference. Progress today was made with form rather than weight, but to me this is a huge step forwards.

I’m never one to have an ego when it comes to training and think I know it all, so when someone offers me advice to help me I’m like a sponge and willing to learn. It’s about getting that extra 1% and I’m all for it.

Zac will be training with me on a Tuesday and Wednesday throughout prep so I’m looking forward to more sessions like today.