[Marc]

Likely if you’ve had it for a long time surgery will be your best option. For someone who’s never taken gear there’s a good chance you could get the done through the NHS. First course of action would be to speak to your GP about this explain how long you’ve had it, how it makes you feel etc. There could be a waiting list, but there could be a good chance you could get this for free and save yourself thousands.

[Marc]

Hi All

Pull day, I travelled to empire fitness gym today, this gym is 20minutes drive from my house. I really like this gym, Haider first told me about this gym a few weeks ago. They have some really good equipment I’ve put a * next to the ones I’ve travelled here for specifically.

I’ve never been someone to gym hop or feel that I need to use specific kit but in the last few years this has changed. Using the right kit is an integral part for me to help drive progression, which is why Cal agreed my Wednesday sessions needs to be at this gym.

Trained pull today with kerry and I’m really happy with how the session went. There’s still some tweaks I feel I can do to get better with exercise execution, so I’ll continue to work on this and get feedback from Cal.

Todays session:

*Unilateral Nautilus Nitro Lat Pulldown
1 x 10
1 x 12

*Unilateral Nautilus Xpload Seated Row
1 x 9
1 x 12 

Chest Supported T-Bar Row
1 x x 9
1 x 12

Barbell RDL
1 x 8

D-Handle Rear Delt / Upper Back Row
1 x 12
1 x 15

D-Handle Low Cable Shrug
2 x 15

*High Elbow Hammer Strength Preacher Curl
3 x 12-15

[Marc]

Headed over to Birmingham today to get my bloods done at TransformNow and also have and ECG. I would have done this last week but with being ill my appointment got moved back. ECG was all good, everything was in a very healthy range so that’s good to know. I will getting an echocardiogram done once the machine/software is set up in the next month or so.

Because I was in Birmingham I ended up training push at ultimate fitness. This isn’t where I will be training push, but travelling to Shredz today is in the complete opposite direction. Exercises today was dictated by what equipment was there. Although not ideal, this is something I know when training at another gym that my exercise selection will likely be different as it’s not always possible to get the exercises I want done due to what kit the gym has. But anyway push got done, gym was busy training in the evening so headphones in and I cracked on with my session.

Tomorrow is pull, my session will be where it should be so routine will be back to normal.

Side note Hunger is up lol it’s not a problem just thought I’d share it with you all.

[Marc]

Hi Marc

What pro show(s) are you targeting this year?

Daniel

Hi Daniel
My first planned show was the Arnold’s U.K. , but this show is now changing but it will be same weekend Sept 25. That’s my first show planned, then there are a number of shows in Europe over a space of 6 weeks or so that I will compete at. Goal is the mr Olympia invite so that will determine how many/what shows I do

[Marc]

So today after 9days of the gym due to having the flu I was finally back in the gym.

Today marked day 1 of my competition prep for this season, so there has been changes to my previous plan.

Just want to add I’m fully focused for what’s to come this prep. I have clear goals that I have set myself this year and the first is for me to qualify for the Mr Olympia by winning a pro show. This is what I’ve been envisioning this entire off season and now prep is underway it’s staying firmly in my mind. I’m looking forward to using this log to keep you all updated throughout this season.

Training wise, I will training from 3 different gyms as this will be specifically based on the equipments the gyms have. I have been training at a few different gyms recently and this was simply with the view that my training split would be changing and myself and Cal wanting me to get the maximum out of each body part with the best kit available (I’ll talk about what gyms I’ll be using as and when I train there and why).

Diet changes today;

Training day : 350P 650C 80F / 4720kcals

-580kcals down from previous plan

Rest day: 350P 500C 100F / 4300kcals

-600kcals down from previous plan

Steps:8k daily

Previously 6.5k steps

Cardio: N/A

Bodyweight this morning was 292lbs, before I got ill last week bodyweight was hovering around 294-295lbs after calories had been pulled back twice previously since I had finished my push phase. I’m not focused on weight, Just a note I wouldn’t be surprised if this jumps up and I grow into prep. Worth adding when I last competed in 2020 my stage weight was 240lbs, so I’m very confident muscle tissue has been added.

Gym session today was at gym unity (usually this session will be with cal) primarily for the cybex hack squat and because it’s close to wear cal lives.

Quad focused leg session. Today was about me getting back into training, back under load and getting locked into this new training day session. The session went well, day 1 so not expecting fireworks but all boxes were ticked.

Leg Ext (Plate Loaded)

1 x 20

1 x 15

1 x 8-12

Cybex Hack (Reverse Banded)

1 x 8

1 x 12

Seated Horizontal Hammer Leg Press

1 x 12

1 x 15

Dumbbell Split Squat

1 x 15 L/R

1 x 15 L/R

Adductor

1 x 12

1 x 15

Standing Calf Raise

1 x 15

1 x 12

1 x 20 (into double drop to failure)

[Marc]

So today after 9days of the gym due to having the flu I was finally back in the gym.

Today marked day 1 of my competition prep for this season, so there has been changes to my previous plan.

Just want to add I’m fully focused for what’s to come this prep. I have clear goals that I have set myself this year and the first is for me to qualify for the Mr Olympia by winning a pro show. This is what I’ve been envisioning this entire off season and now prep is underway it’s staying firmly in my mind. I’m looking forward to using this log to keep you all updated throughout this season.

Training wise, I will training from 3 different gyms as this will be specifically based on the equipments the gyms have. I have been training at a few different gyms recently and this was simply with the view that my training split would be changing and myself and Cal wanting me to get the maximum out of each body part with the best kit available (I’ll talk about what gyms I’ll be using as and when I train there and why).

Diet changes today;

Training day : 350P 650C 80F / 4720kcals

-580kcals down from previous plan

Rest day: 350P 500C 100F / 4300kcals

-600kcals down from previous plan

Steps:8k daily

Previously 6.5k steps

Cardio: N/A

Bodyweight this morning was 292lbs, before I got ill last week bodyweight was hovering around 294-295lbs after calories had been pulled back twice previously since I had finished my push phase. I’m not focused on weight, Just a note I wouldn’t be surprised if this jumps up and I grow into prep. Worth adding when I last competed in 2020 my stage weight was 240lbs, so I’m very confident muscle tissue has been added.

Gym session today was at gym unity (usually this session will be with cal) primarily for the cybex hack squat and because it’s close to wear cal lives.

Quad focused leg session. Today was about me getting back into training, back under load and getting locked into this new training day session. The session went well, day 1 so not expecting fireworks but all boxes were ticked.

Leg Ext (Plate Loaded)

1 x 20

1 x 15

1 x 8-12

Cybex Hack (Reverse Banded)

1 x 8

1 x 12

Seated Horizontal Hammer Leg Press

1 x 12

1 x 15

Dumbbell Split Squat

1 x 15 L/R

1 x 15 L/R

Adductor

1 x 12

1 x 15

Standing Calf Raise

1 x 15

1 x 12

1 x 20 (into double drop to failure)

[Marc]

Hope you feel better!

Day 1 let’s go!!!!!!!

Thank you mate, a lot better than last week.Day 1 of prep ??

[Marc]

So this last week has being ill you could say has been a rest week, but it’s been a forced one and one that couldn’t be helped. The main flu has gone now (just a cold) so tomorrow will be back to the grind and also marks day 1 of prep. I’ll keep you guys updated tomorrow!

[Marc]

Hi Marcus.

I’m pretty new in this methodology about Rir, as I was doing the classic old school bodybuilding set (4×8-12), where you warm up the muscle with one set or two but then you don’t have, and, as maximum, the first set of each exercise in order to take the correct movements.

As I see, you mark, for example, 15 working sets, but, I suppose that to arrive to a weight you do another sets extra, as the style of powerlifting.

But, how many sets or how you manage the weight to scale to arrive to “the working set” because, for example, maybe you push one set thinking that you die pushing it but it seams so easy and you don’t push another as it was 1 only working set…

I’ve read in the first pages too that you tried to involucrate all type of fibers, I suppose that adding isolates exercises or something like that to fill the routine.

Is I say… I’m new and changing my mind (I’ve the Jordan ebook, but I ask you as bodybuilders that applies that methodology)

Regards and congratulations for that amazing physique!

Hi Pablo

Thank you, I appreciate the comment.

So I too also did the style of training you are used to when I first started training, I would do 4-5 working sets, and 1-2 warm up sets.

So with my main working sets, before I get to them I would do feeder sets. This would be where I gradually increase the weight and perform a few reps, to get used to the movement pattern, get a feel for the weight and I would build the weight up right up until I get to my working set.

This way I am prepared for my working set as I have performed feeder sets beforehand. Keeping a log of my workouts each week also helps so that I am not guessing what weight I will use.

I hope this has answered your question, but if you have anymore feel free to drop me a message.[/quote]

First of all thank for the answer and your kindness.

I understand More or less… something better for sure, but I have some doubts again.

I know that now all the people has a log (notebook or excel on the phone), but… what about if you should do the working set with a weight prestablished (that set is to failure?) and you end it looking that maybe you could put another pair of kilos (pounds, I’m Spanish…). You repeat another working set?

For the approaching sets, how much sets you do?

I mean… at the end you maybe could be finish doing… 45 sets in total.

As you see I have doubts hahaha, maybe we can have a conversation . If you want, my Instagram is @pvanzolinibb91 and my mail vanzo_ilitaliano@hotmail.com, for having a continuous contact.

Regards![/quote]
That’s ok, thanks for the question.

When you mentioned is the pre-established weight to failure is this following the RIR way of training? With your working sets this should generally be worked out before you train so you know exactly what you’re doing before you start.

45 sets in total would be a lot of sets and I wouldn’t advise that. If you had a pre-established weight set before your workout that you wanted to do but you’re feeling stronger on your feeder sets you could always do more weight.

It’s ok to have doubts, the main thing I would always say is enjoy your training. When you enjoy that, this usually leads to the best results as you are invested in that way of training.

If you prefer you can message me direct on Instagram if you are still unsure.

[Marc]

Felt a little more like myself today (finally). Still not 100% but it’s the best I’ve been all week. Cal advised still not to train today.

I had an appointment with Chris Knott today about where I’ve been feeling some restrictions in my posing, mainly on my right side of my body. He’s said my anterior delt and chest are very dominant so my stabiliser muscles literally aren’t firing. He’s going to put together some exercises in the next few days for me to do so I can get working on this. Looking forward to cracking on with this as I know it will help both my training and my posing, especially with prep just around the corner.

[Marc]

Hi Marcus.

I’m pretty new in this methodology about Rir, as I was doing the classic old school bodybuilding set (4×8-12), where you warm up the muscle with one set or two but then you don’t have, and, as maximum, the first set of each exercise in order to take the correct movements.

As I see, you mark, for example, 15 working sets, but, I suppose that to arrive to a weight you do another sets extra, as the style of powerlifting.

But, how many sets or how you manage the weight to scale to arrive to “the working set” because, for example, maybe you push one set thinking that you die pushing it but it seams so easy and you don’t push another as it was 1 only working set…

I’ve read in the first pages too that you tried to involucrate all type of fibers, I suppose that adding isolates exercises or something like that to fill the routine.

Is I say… I’m new and changing my mind (I’ve the Jordan ebook, but I ask you as bodybuilders that applies that methodology)

Regards and congratulations for that amazing physique!

Hi Pablo

Thank you, I appreciate the comment.

So I too also did the style of training you are used to when I first started training, I would do 4-5 working sets, and 1-2 warm up sets.

So with my main working sets, before I get to them I would do feeder sets. This would be where I gradually increase the weight and perform a few reps, to get used to the movement pattern, get a feel for the weight and I would build the weight up right up until I get to my working set.

This way I am prepared for my working set as I have performed feeder sets beforehand. Keeping a log of my workouts each week also helps so that I am not guessing what weight I will use.

I hope this has answered your question, but if you have anymore feel free to drop me a message.

[Marc]

I’ve done both training approaches, I can say they both work. But for me enjoyment is a huge factor not only for my performance in the gym but also mindset. Training closer to failure is what I enjoy the most. With periodised programming with de-loads/de-volume it can be an effective way of training. But my take, what you enjoy the most will likely give the best results because you’re fully invested in that method. Don’t overthink it, go with that!

[Marc]

This week has been a complete write off with training. Yesterday I was wiped out, this flu has really got me. I ended up taking a Rapid antingen yesterday just to see if it was more than the flu. Luckily the results were negative but I still feel pretty crap. Today hasn’t been much better, appetite is low, constant headaches just trying to stay hydrated as much as possible and rest up. Sick of this now, missing my routine.

[Marc]

Another crap day, woke up feeling the same as yesterday. Other than getting some client work done and getting my meals in that’s pretty much been my day.

Had a good chat with Cal today, my training has been mapped out/where the sessions will take place to make use of certain equipment the gyms have. I will speak about this more in my next video for this members site (which we will be filming late next week). I can’t wait to get started on prep for this year, but for now I need to make sure my body is fully recovered and over this so I can hit the ground running

[Marc]

I agree with the above comments here. I generally taken longer rest on my compound exercises compared to my isolation exercises as I find them more taxing on my body. But in general as long as I feel like I’ve somewhat caught my breath between my sets then I’m pretty much good to go and crack on.