[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.

[Marc]

Pull workout today, happy with how this session went. I was back at the gym where my pull workouts will generally be during prep (last week I trained early morning and local to me because I was at a family funeral). All lifts progress in my log book from the last time I was at this gym.

Felt a little tight in this session in my upper body, my delts still feel fried from push yesterday but I still got it done. Rest day tomorrow so Deep tissue massage tomorrow so I’ll get my upper body worked into.

Exercises today;
Single arm Nitro pulldown x 2 sets
Single arm xplaod row x 2 sets
T bar row x 2 sets
RDL x 1 set
Rear delt cable row x 2 sets
Shrugs x 2 sets
Hammer curl high bicep curl x 3 sets

[Marc]

In this instance keep everything the same as steps are consistent. Depending what phase you are in (cutting, maintenance or bulking) when you next need to make a change to your food I would then factor the additional expenditure in.

[Marc]

Push session today at Shredz with Cal
and Zac. Second week training with them both with this new push set up. Zac is on prep too for a show in September, so it’s cool training with him and he is also working towards his own personal goals.

Session today was filmed for my YouTube, pretty excited to get this going again and consistently because I really want to share my journey with prep this year with everyone.

Workout today was;

Pec deck
Prime incline press
*Smith machine incline reverse band chest press
*Nautilus seated chest press
Standing cable flyes
Single arm standing cuffed lateral raise
*Flat bench cuffed lateral raise

There was no triceps exercises today as put in an extra delt exercise. My last session of the week is triceps, biceps, medial and rear delts so there will be enough stimulus to work triceps then.

Where there is an * next to the exercises above, on my last set for that exercise I dip a dropset

[Marc]

Some pics from last nights posing practice! Digging in deep now with just over 2 weeks to go till show day

Looking good Steven, posing is looking great too!

[Marc]

Usual quad dominant leg workout today at gym unity. Session went ok, felt a little tired from a busy weekend with my kids but my session still went down (prepare pro pre workout is the one lol) .

Exercises today;

Leg extension
Cybex hack squat
Horizontal leg press
Split db squat
Adductor machine
Standing calf raise

[Marc]

In Birmingham I’d go for either ultimate fitness or emporium gym. Depending what time you train ultimate fitness gets really busy in peak hours. Emporium has a bigger floor space, so not really an issue peak hours.

Another gym I’ve heard is good is iron works, but I’ve never trained there myself

[Marc]

Hi Marc!

Hoping you are recovery at all!

I wrote you few days ago on Instagram asking more doubts?

When you could, let’s follow the conversation!

You are amazing great!

Hi Pablo

I’m good thanks, hope you’re too.

Genuinely can’t keep up with my Instagram DMs at the moment, I’ll have a look when I get a moment.

[Marc]

Rest day for me today, a day of getting in my steps with my daughters, niece and kerry doing some shopping for the girls. Easy way to pass the time, hit my steps and spend my money lol.

Posted a few pictures from my check in yesterday to my Instagram for anyone who wanted to check it out.

[Marc]

Hi Kedanie

Is this your full food or is some cut off?

What is your goal?

It looks like your food needs a better structure with looking at how much protein, fats and carbs you should be having in relation to your goal.For example meal 3, Quaker oatmeal or cucumber does not have the same nutrition value.

[Marc]

Last session of the week today. I’m really liking this session to end the week, not taxing on the body and the pump is crazy.

I also checked in with Cal, weight is steady between 292-293 he’s happy with where I am at with still a good amount of time to go until my first competition so no changes just yet.

Arms and medial delts, exercises were;

preacher curl single-arm
3 x 8-12 L/R

cross body triceps ext
3 x 8-12

single-arm low cable d-handle curl (facing in)
3 x 12-15 L/R

single-arm over shoulder rope tri ext
3 x 12-15 L/R

machine dip / neutral grip
3 x 12-15

single-arm dumbbell hammer curl
3 x 12-15 L/R

machine seated lateral raise
2 x 10-15
1 x 20

Incline lying cuffed lateral raise
2 x 10-15
1 x 20

[Marc]

Love me some Caribbean food! Jerk chicken, rice and peas, coleslaw and dumplings. But to be fair this off season I macro tracked so I had a good range of foods which I enjoyed I didn’t feel like I craved a particular food when my off plan meals came around (plus I’m not a big eater)

[Marc]

Rest day today. Had my usual deep tissue massage today, focused on my back today and some work into my pecs. Felt super tired afterwards surprised I didn’t fall sleep during.

Purchased a tens machine a few days ago so been using that the last few days. I’ll keep you posted with how that goes and if I notice any benefits.

[Marc]

Agree with the guys who have said don’t change anything. You may want to also think about planning in some de-volume sessions during prep to help with managing fatigue and dropping inflammation.

[Marc]

I trained pull at 6am today, as I travelled to london for a family funeral.

Made some adjustments to my first to exercises as my local gym didn’t have like for like equipment that I would use at the gym I would normally train pull.

Considering it was an early session, I’m happy with how today went;

A) single arm pulldown instead of
Unilateral Nautilus Nitro Lat Pulldown
1 x 8
1 x 15

B) cybex eagle row instead of
Unilateral Nautilus Xpload Seated Row
1 x 10
1 x 15


C)
Chest Supported T-Bar Row
1 x 8
1 x 14


D)
Barbell RDL
1 x 8

E)
D-Handle Rear Delt / Upper Back Row
1 x 15
1 x 20


F)
D-Handle Low Cable Shrug
1 x 15
1 x 20

G)
High Elbow Hammer Strength Preacher Curl
3 x 12-15 L/R