[Marc]

I have regular deep tissue massage each week. I do think they have there benefit, but with the muscle tissue I am now carrying compared to years ago it’s a lot harder for the therapist to get deep into the areas where I have pain/restrictions.

Mobility/re-hab work is key and anything additional like sports massage, chiropractic is a bonus. I do also believe hot and cold therapy is very good too!

[Marc]

Another push workout ticked off today over at Shredz. This is the third week with this new rotation training with cal and Zac (both team pro coach) and the set up is going well. Zac is on prep and is very focused and Cal coaches up both so wants to see us do well. I’ll actually be training my pull sessions with Zac too now as of tomorrow.

Prepare pro kicks in so good lol if you haven’t tried that pre workout yet definitely give it a go!

Push session today was;
Pec deck – 3×12-15
Prime incline press (loaded middle and top) – 1×6-10 and 1×12-15 with a dropset
Reverse band incline press – 1×6-10 and 1×10-12
Seated chest press – 1×8-10 and 1×12-15 with double dropset to failure
Single arm cuffed lateral raise – 3 x12-15
Incline bench cuffed lateral raise – 1×8-12 and 1 x12-15

*no cable chest flyes today as the narrow cable stack was out of use and the wide cable stack didn’t feel right to me

[Marc]

Hey marc, huge fan!!! Was wondering about the common misconceptions about Kuwait’s bodybuilding scene. As you know most people assume that they follow the more equals more approach with everything, is this true? Are there other things you here commonly spread that are false? Honestly just curious

Hi Thomas

Appreciate mate, thanks for supporting!

I can’t speak for all the coaches there as I only worked with one. How I can best answer that is they want you to be the best athlete you can possibly be, so with that comes 100% commitment – training, diet, ‘supplements’ etc. you literally live and breathe bodybuilding out there.

More is more only if you allow it, like with anything we all have a choice.

[Marc]

I’d look at getting more fibre intake into your food plan, you don’t want to be relying on laxatives. Look at increasing your fruit and veggies daily. Chia seeds, berries are some example options to look into.

[Marc]

Slight change to my quads and calves workout today. I’ve been having some hip pain with some quads movements, like hack squat and single leg lunges on the spot.

After speaking with Cal and Chris Knott together they made some tweaks to my training plan. Hack squat was out and 45 degree leg press was in. Walking lunges over stationary lunges (I can’t lunge with the same weight walking compared to stationary so I had to back of the loads and no hip pain – win), seated calf raise for standing calf raise as I already have this in my Friday workout.

A few new mobility drills pre-training too, which really helped. Overall a really good session. I have just been getting through my workouts and ignoring the pain somewhat but today just felt right and baseline numbers have now been set. I guess for me it’s a reminder that I don’t have to do set exercises, things can be changed and still get a good stimulus without causing injury.

Todays workout;

A)
Leg Ext (Plate Loaded)
1 x 12-15 (keeping 1 rep in reserve here prior to main working sets)
1 x 8-12 (heaviest set to failure)
1 x 20 (lightest set max pump to failure)

B)
45 Degree Leg Press
1 x 12-15
1 x 20-25

C)
Single Leg Seated Horizontal Hammer Leg Press
1 x 12-15 L/R
1 x 15-20 L/R

D)
Dumbbell Walking Lunge
3 x 12-15 L/R

E)
Adductor
1 x 15 (keeping 1 rep in reserve here prior to main working sets)
1 x 10 (heaviest set to failure)
1 x 20 (lightest set max pump to failure)

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

[Marc]

Thanks @youngoscar and @MarcHector, digging in hard and making sure every box is ticked come that first show day in a few weeks! Plenty to learn and its been a massive learning curve for me through it all

Good man, when you step on stage you want to be proud in knowing all boxes have been ticked! It sounds like you are doing exactly that, good work

[Marc]

A month since I updated the log, a couple of things have happened since then!

We’ve come back into a surplus and changed training styles.

We’re now following a RIR approach and let me tell you my training has been the best it’s ever, ever been. The way I’m approaching my training, how able I am to really consider and focus on that contraction and recovery are all improved since the start of the new block, I’m really feeling it!

Compared a photo from posing practice in March to a photo from yesterday’s posing and was pleasantly surprised, I’ll post it below. It’s going to be a good year of pushing, appetite is through the roof like, hungriest I’ve ever ever been while weight is gradually climbing so we’ll see what happens but hopefully it involves food haha!

Looking good Ross, growing nicely and your new training approach is clearly working for you! Now that you have the formula that works for you with RIR keep this going

[Marc]

Good morning Marc☺️

i’ve seen you use the True Squats for calves – is there a specific point, why you do not also use it as an quad movement? ?

I support you by the fullest, that you don’t want to talk about your gear use – it is your choice and i love it, that you don’t let anyone change that (only yourself) ?

Wish you nothing but the best for your prep

Hi Laurenz

So at the gym I train at they have a standing calf raise machine but the machine sticks a lot. I’ve found using the true squat for my standing calf raises more beneficial as it feels smoother and I can also load up more on the machine.

I’ve never actually done a true squat, I’ve heard it’s a good machine and keeps you locked in well in an upright position but it’s never been programmed for me. Maybe something to try in the off season, but I’m pretty happy with my current exercise selection.

Thank you, truly appreciate your support ??

[Marc]

Hello marc, first of all congrats you have a amazing body, I always appreciate a tall bodybuilder since I’m almost 190cm too. Having said that, you wrote everything at perfection, training, diet etc could you also explain your current cycle for this prep ? I’m curious what a cycle of a huge and tall bodybuilder like you looks like. Thanks in advance ?

Hi Marco

Thanks for your kind comments, much appreciated.

PEDs and cycles isn’t something that I openly talk about/discuss so I won’t go into specifics. But what I will say this is the longest prep going into a first show that I have ever done giving me 21 weeks.

With that said, my first show will be at the end of September (all Being well that my Arnold’s U.K. application is accepted) and my goal is to qualify for the Olympia in December and it’s highly likely I will be doing more than one show after my first one.

I’m on a very low cruise and this is my 10th week. Myself and my coach are in no rush to add more in at this stage, but when things do change it will be escalated very slowly as this years prep for competitions will be over many months.

[/quote]

Thanks for the reply, much appreciate I know you and calum will do a great job ??[/quote]
That’s ok and thanks Marco ??

[Marc]

Rest day today and also check in day. Sent over check in update to cal this morning and the changes are in, TD kcals are now 4520 (4720 before) and NTD kcals are now 3920 (4300 before). No cardio just, but steps have increased from 8k to 11k.

This a lot different for me from previous preps as cardio has been in pretty much from the start, but Cal has said he doesn’t want the extra muscle tissue I’ve put on my legs to be wasted doing hours of cardio. So for now expenditure from steps is what is increased and some food has been pulled. I’m looking forward to this process as I know it’s going to be a lot different to what I’ve done before and I fully trust it so there will be no second guessing on my part.

I also went for a long walk with Kerry today and nipped to see my parents. Started to plan a posing routine for my in person posing client tomorrow morning. Caught up on the NY Pro results, it’s definitely got me even more fired up to be on stage this year!

[Marc]

Last session of the week today, arms and delts with Cal over at Shredz. Really enjoying this new training split since starting prep and getting some more volume into my upper body (since reducing leg day sessions down to 2 from 3) and my upper body is responding well.

Exercises today was as follows;
Single arm DB preacher curl x3sets
Cross body cable extension x3sets
Single arm cable bicep curl x3sets
Over the shoulder triceps extension x3sets
Db hammer curl x2 sets
Triceps rope ext x2 sets
Seated machine lat raise x2 sets
Rear delt cable row x2sets

This is definitely the workout that is giving me the least fatigue of the week so having this many sets at present is completely fine and it’s a good way to end my training week.

[Marc]

What built your muscle in a surplus is what will keep it in a deficit, so training hard is a must. However, training smart is just as important so if you have intensifiers like dropsets or rest pause in your workouts use these sparingly and choose when it’s appropriate if at all to use these. Carbs will get lower in a deficit but try not to use this as a reason to drop your level of intensity, ensure you are getting recovery out of the gym with adequate sleep, naps and treatments like sports massage. Keep your mindset strong and locked into the goal

[Marc]

Hi Kedanie

Thanks for outlining your current nutrition. What is your current goal at the moment (cut, bulk, maintain)?

Well, I’m going into a mini-cut to get back the body fat level a bit lower, improve insulin sensitivity, sleep, etc. to be as adherent as possible for longer periods this time definitely [/quote]
Thanks for your reply, I’ve seen that you read Peters advice on how to structure your meals which I agree with. Going back to your original question with cardio, you can do this directly after training, you wouldn’t have to overthink about nutrition here as you have intra workout and EAAS

[Marc]

I wouldn’t stay in maintenance once you have completed the cut. Likelihood you would have been in a deficit for long enough, so the next steps would be to start reverse dieting and start the gaining phase. There might be times during the bulk that you might need to pull back on calories and maintain to help with digestion and give your GI a break, but this won’t be for a while yet

[Marc]

Hi Kedanie

Thanks for outlining your current nutrition. What is your current goal at the moment (cut, bulk, maintain)?