[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

[Marc]

Solid push session today at Shredz. I trained with cal and Zac, it was good to get a push from both of them. Added in high incline smith shoulder press reverse band, which felt really good. I’ve not done direct shoulder press exercises for a very long time so it was nice to see this added in for a change.

Lowkey was on hand to get some pictures taken today so I’ll get some posted up shortly on my IG when I get them sent over.

Session today was;

Machine Pec Dec Fly
3 x 8-12

Prime incline chest press (loaded in the middle mainly and some at the bottom):
1 x 9+1
1 x 11+2 with

High Incline Smith Machine Shoulder Press W’ Reverse Band / 70 Degrees Here Whilst Staying Within Active Range (dead stop):
1 x 8-12
1 x 15 

Seated Nautilus Xpload Flat Chest Press:
1 x 7
1 x 12 Double Drop Set On Final set

Chest supported D-Handle Cable Pec Fly / High to Low:
3 x 10-15

Standing cuff lateral:
2 x 12-15
1 x 20

Triceps rope pushdown:
2 x 20
1 x 15 Double Drop Set On Final Set to failure

[Marc]

If training in the morning is most convenient for you then you should definitely train then. Fully agree with Meg on her advice on how you would structure food if training in the morning, this is what I follow if I have to train early morning

[Marc]

Quads and calves today over a gym unity. A little bit of a mixed session today, 1st exercise leg extension was fine, then when I moved onto hack squats I couldn’t quite find my groove with them today. So I backed off my usual top set weight and added in more tempo and did 3 sets instead of two so overall progression was made on my session today.

My TENS machine arrived today so I’ll be speaking with Chris Knott tomorrow about what he wants me to do/how often to use this.

Session today was;

A)
Leg Ext (Plate Loaded)
1 x 20
1 x 15
1 x 12 + 1 with spot

B)
Cybex Hack (Reverse Banded)
1 x 9
2 x 12-15

C)
Seated Horizontal Hammer Leg Press
1 x 12-15
1 x 15-20

D)
Dumbbell Split Squat
1 x 16
1 x 17

E)
Adductor
2×15

F)
Standing Calf Raise
1 x 15
1 x 12
1 x 20 (into double drop to failure)

[Marc]

I think choosing a coach is a personal preference. You mentioned it was for your boyfriend, I’d get him to have a look around at what coaches he thinks looks good based on knowledge they put out and also their client transformations/results. From there get a consult call booked and ask any further questions he might have.

it’s important that you have a good rapport with your coach. You could have the ‘best’ coach but if you can’t get on well with the coach and have a good coach athlete relationship it’s not going to work.

[Marc]

Check in today, weight is slightly up from last week Sunday, still low 292lbs. Visually leaner through my midsection, the increase is likely due to inflammation with me not training for well over a week before prep started with me having the flu.

1 week down, no immediate changes just yet heading into next week. Appetite varies on different days, today rest day hunger has felt higher (this isn’t a problem). I’ve done some rounds of posing in the morning, still a working progress but where my bicep/back has been tight on the right side it’s starting to free up from the mobility/rehab work I’m doing daily which is good. I’ve actually ordered a tens machine advised from Chris Knott today because he said I can use this alongside the rehab work I’m doing daily so I’ll be implementing that this week when it arrives.

Chilled day, went out with kerry today had some shisha, spoke about bodybuilding/this year competitions etc. we are both focused on what we need to do to make sure we are doing everything we need to and more to bring our very best.

Just thought I’d add at the moment I am still macro tracking the foods I eat within my calories. Food choices are pretty much the same each day but for now this is my preferred method.

[Marc]

Hi Tyler

I agree with everything Kuba said above. Try not to focus on scale weight because this can make you miss the mark and not push for true stage condition.

It sounds like this could also be your first prep, I wouldn’t leave anything to chance thinking that 14 weeks is enough time to be stage lean. I’d still be treating this as weight should be steadily coming down during prep. Sure your weight might increase slightly from being on cycle, but it’s not likely you will end your prep the same weight you started.

All the best with your prep

[Marc]

I would say it’s best to get it checked out by a physio as they will be able to assess it and give you the best advice moving forwards. Without their input it would be guessing what might have happened, don’t waste time get booked in!

[Marc]

So today was arm day + 2 delt exercises. I couldn’t tell you the last time I trained this many arm exercises in one day (it’s been a very long time) but it’s a good session to have at the end of the training week. Less taxing on the body but still a very effective session, now that my leg session days have reduced adding this session is now helps to add more volume upper body.

Local session today, happy with how it went! Arms and delts felt full after this session.

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
3 x 12-15 L/R

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

Close grip bench press
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 15-20

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

[Marc]

In my opinion I would stick to the two rotations. Adding a third rotation will then leave a long gap between each of the three rotations. You mentioned that everything is progressing and your weight is going up, so there’s no reason for you to change that when things are moving in the right direction. I get that the temptation is there to use more kit because you can, but I would rinse all of your exercises in your two rotations and get every last bit of progression. Once progression starts to slow down and plateau that is when I would then consider making some changes to exercises. But I wouldn’t overhaul your training program just change some exercises for like you like movement patterns with the kit you would like to use and stick to two rotations again.

[Marc]

Full legs session today at Shredz! Felt good to be back there, seems like I’ve not been at that gym for a long time after the time I had of with the flu…

…anyway today my session was filmed for the members site. Buzzing to get my first session filmed of this prep and give an update (I won’t say too much here, I’ll leave that for you guys to watch when the video drops).

Session today, 6 exercises in total and 12 working sets;

Standing calf raise
Seated leg curl
Prime lying leg curl
Pendulum squat
Prime leg extension
Adductor

[Marc]

Rest day today, so calories are 4300 – 350p 500c and 100f. I didn’t get my usual rest day deep tissue massage. Instead today I had some chiropractic work, acupuncture and graston wok done. I used to get this done regularly, but I’m now going to keep on top of this alongside my deep tissue massages to make sure I’m covering all areas.

Filming tomorrow for this members site so looking forward to that tomorrow.

[Marc]

So everything has now been ramped up a little more and we hit the 3 weeks out mark on Sunday.

We now have 20mins PWO cardio added in there with a drop in carbs from post workout and also intra workout carbs out.

Been working really hard throughout this prep on improving my posing and making sure come show day that its not lacking for a first timer.

Have attached some photos from last nights posing rounds.

You’ve got a good shape and your posing looks good for a first timer. Keep up the practice it will show on stage.

Don’t be afraid to push for condition, this is what will get you noticed by the judges.