[Marc]

Hi Laurenz

My last prep wasn’t with Cal, I was actually working with Abdullah from oxygen gym (brandon curry’s coach). I would have prepped for my comps in 2020 out in Kuwait but with Covid I was back in the U.K.

My last prep (2020) I think if I remember right I had 14weeks until my first show. I had done my own off season food wise, but when starting prep Abdullah took over and the first reduction in calories was huge, which had me questioning is this the right approach (I went with it though). Cardio wise again this was ramped up pretty high from the get go, which ideally with having such a big drop in food it didn’t need for cardio to be so high too.

I think the biggest thing I took away from the 2020 prep is that I did what was necessary for me to get in condition. But I also made some decisions myself which I felt I needed too in terms of when I should refeed and the type of cardio I did (treadmill and not stairs). I’m someone who prefers to listen to everything my coach says, but at the same time my 2020 prep I made some decisions myself so that I didn’t lose more muscle. 14weeks was a rushed prep in my opinion, so working with Cal we are having longer (calories have already been pulled back the last 3 weeks) but officially on prep it will be just over 18 weeks.

My best prep to date was 2018 with IFBB Pro Ernie Taylor. We did 3 shows that year, 3 overall wins and I won my IFBB pro card. He gave me refeeds when it was needed an I held onto my muscle much better in that prep. I also think seeing Ernie in person for check ins each week helped a lot as he was able to make adjustments based on how I looked.

This year prep with Cal I’m looking forward to training alongside him and for him to make any decisions as he feels necessary. I genuinely thing I will thrive on this because I’ve already been working closely with him this off season.

All the best for your prep starting the first week of May!How many shows have you got planned for this year?

Thank you for your open thoughts ? I can completly understand your decisions in the last prep?

I personally will do a 20 week prep & plan to do like 3-5 shows – it is my first offical prep ? The last one (2020) got fucked up one day before the show (covid restrictions), wich was quiet long like 32 weeks and i was totaly fucked mentally 8 weeks out?. This year should only be a “tasting” for competing bc my main goal is international mens open bodybuilding??

Hopefully it will be better this year ☀️[/quote]
That’s ok, thanks for asking the question.

20 weeks is a good amount of time, all the best for your shows this year. Try to enjoy the process as much as you can, 2020 is history now but it gave you a taste for what dieting for a show is like. Use 2020 as an experience and build on it to bring your best to the stage!

I’m sure this year will be good for you, positive mindset!

[Marc]

Pull session today, travelled to a gym around 20mins from mine. Got some good equipment there, so I’ve been using this gym a lot more recently.

Still feeling some impingement in my right shoulder/lat so I didn’t do any extended sets today and kept load comfortable to limit any unwanted pain. Looking forward to getting this looked at next week, but overall another decent session.

Had a chat with Cal today about how my training split will change, so I’ll update you all next week on what the changes will be any why we’re making them.

Todays session;
Single arm rope pullover:
2×12

Single arm Nitro pulldown:
1×10
1×12

Nautilus single arm row:
2x12sets

T-bar row chest supported:
1×11
1×15

Hammer strength mts bicep curl:
2×12-15

[Marc]

Good morning Marc ?

you mentioned that every prep is different, i just want to ask you rlly quick, if you did the last prep also with Cal? If not what has been the coaches you worked in the past with? ☺️

I am starting my prep also at the first week of May – will be happy to follow you ??

Hi Laurenz

My last prep wasn’t with Cal, I was actually working with Abdullah from oxygen gym (brandon curry’s coach). I would have prepped for my comps in 2020 out in Kuwait but with Covid I was back in the U.K.

My last prep (2020) I think if I remember right I had 14weeks until my first show. I had done my own off season food wise, but when starting prep Abdullah took over and the first reduction in calories was huge, which had me questioning is this the right approach (I went with it though). Cardio wise again this was ramped up pretty high from the get go, which ideally with having such a big drop in food it didn’t need for cardio to be so high too.

I think the biggest thing I took away from the 2020 prep is that I did what was necessary for me to get in condition. But I also made some decisions myself which I felt I needed too in terms of when I should refeed and the type of cardio I did (treadmill and not stairs). I’m someone who prefers to listen to everything my coach says, but at the same time my 2020 prep I made some decisions myself so that I didn’t lose more muscle. 14weeks was a rushed prep in my opinion, so working with Cal we are having longer (calories have already been pulled back the last 3 weeks) but officially on prep it will be just over 18 weeks.

My best prep to date was 2018 with IFBB Pro Ernie Taylor. We did 3 shows that year, 3 overall wins and I won my IFBB pro card. He gave me refeeds when it was needed an I held onto my muscle much better in that prep. I also think seeing Ernie in person for check ins each week helped a lot as he was able to make adjustments based on how I looked.

This year prep with Cal I’m looking forward to training alongside him and for him to make any decisions as he feels necessary. I genuinely thing I will thrive on this because I’ve already been working closely with him this off season.

All the best for your prep starting the first week of May!How many shows have you got planned for this year?

[Marc]

I think in this instance it’s important for you to listen to your body. Your joints suffer when you train lower volume and higher loads, so I would switch this around. Still train with your PPL split, but work in higher rep ranges. You could also add in intensifiers such as rest pause, dropsets, add in tempo work too which can still give you good results and reduce the pain on your joints.

Speaking from experience when I’ve had elbow pain shockwave therapy has really helped me when I had regular weekly treatments. This could be worthwhile for you, but I would also speak with a physio for a diagnosis as they could give you specific exercises/re-hab work for you to do around your training.

I would also think about taking some supplements for your joints/inflammation. The tbJP cure-coming, join-in, osteo pro and omega pharma pro would be really good for you to use. If you do, my code Marc10 can save you money at check out.

[Marc]

Rest day today, I had my usual sports massage and worked into my upper body. My right shoulder/lat has been tighter than usual recently even with my dropping some weight so looking to get this worked into and back to feeling what I would call normal again.

Kerry hasn’t been well the last few days, so been doing a few extra things to make sure routine isn’t comprised, where we would normally share tasks; such as food shopping, cooking etc. that’s part of the reason for me training local this week too as we normally share the driving with the gym being 45mins away from home, but with her not being well training local has made sense for now.

Not long now until prep starts, weight is holding around 293/294lbs. Both me and cal are happy with this pulling back on food to give me GI a rest. Also from a physical standpoint I feel fitter too. Looking forward to getting stuck into prep now!

[Marc]

Love the updates Marc and definitely excited to seee the complete package.

You have ALL THE TOOLS to be the best BBer in the UK and the world. Keep pushing man!

Hi Kevin
Really appreciate your message. I’m looking forward to prep starting in a few weeks and taking everyone the site on the journey with me with the goal of qualifying for the Mr Olympia this year.

[Marc]

Hi J

Halcyon is a really good product for helping you to feel calm as it lowers cortisol and is an anti stress formula. I generally use the product post workout, but if there’s ever a time when I have lots going on and need to keep a clear heading without feeling stressed then I would take 1 serving (4 tablets) during the day and it always helps me.

I’ve tried meditation before I used an app called headspace. I used it for a few weeks but then I stopped. Meditation is useful, for me I found it helped me to be mindful of my breathing and if things had built up externally in life it’s a way to take yourself away from what’s going on to help relax you. It’s definitely worth a try, both halcyon and meditation.

[Marc]

Busy day today, literally only just stepped in my house. I was on gymnastics drop off and pick up today for my daughter, which is just over 2 hours round trip. So because of this I trained alone today, at a gym that was in the area.

Can’t really go wrong with todays biceps, hamstrings and calves session being in another gym. Workout was good, gym wasn’t too busy either so no waiting around for machines.

Definitely feeling tired from all the driving today. The workout I did today is below:

Single-Arm Machine Preacher
3 x 8-12

D-Handle Cable Curl
3 x 10-15

Lying Leg Curl
1 x 8
1 x 12

Seated Leg Curl
1 x 8
1 x 12
1 x 11 rest pause +another 9

Adductor
1 x 12
1 x 20

Barbell RDL
1 x 8

Seated Calf Raise
1 x 12-15
1 x 8-10
1 x 20

[Marc]

Push session, solo session today. Had a few things to get through today so made sense training closer to home.

Good session, I also did some posing after my workout. Still feeling some restriction on the right side of my body when posing. Had a chat with Chris Knott this evening, I’ve got a session booked in for next week to look at this. We want to get the ironed out asap especially with prep so close.

Session today was:

Pec deck
2×15

Incline hammer chest press
1×12
1×8
1×15

Converging chest press
1×15
1×11
1×18

Standing cuff single arm Lat raise
1×10
2×15

Cross body extension
1×12
1×15

Over the shoulder extension
2×15

[Marc]

If you type in marvinsden on IG they have links to list of different meal prep service companies. I’ve not used them yet myself, but could be useful

[Marc]

Quad dominant leg session today, solo one close to home. This would normally be my session that I would do pendulum squats, but the pendulum when I start to add more than 4 plates moves all over the place.

Worked in the higher rep ranges today, having dropped a few lbs my lung capacity for the higher rep sets is so much better.

Todays session was;

Leg extension:
1×9
2×15

Leg press:
2×12
1×20

Db split leg Lunges:
2×15
1×13

Seated leg curl:
1×15

Adductor:
1×12
1×15

Leg press calf raise:
1×12
1×8
1×20

[Marc]

Fats isn’t something you need to avoid. Fats are included year round for me, whether competition prep/ or off season. Your macro split should accommodate fats to help with your goal. Majority of my fats are placed earlier in the day (meal 1 and 2) and pre bed.

fats are often added to peoples last meal of the day because it can help to delay protein absorption and having protein also in the meal can help with preserving muscle mass while you sleep.

[Marc]

Rest day today. Went out with kerry and my youngest daughter for the day; loads of steps, pedalo boat (I didn’t sink it lol), adventure playground… making memories with my family that’s important to me. A good day all round :)!

Hope everyone is enjoying the bank holiday weekend

[Marc]

Headed over the the 2brosPro tbJP Nutrition Cup. Bodybuilding was up first, good standard of athletes and I was able to speak to some of the guys afterwards which was pretty cool being able to give them some encouragement and advise.

I got back home in the evening, had a meal then headed out to train. Luckily I’ve got keys to a gym so even with it being bank holiday I was able to get my back workout in.

Exercises today:
Single arm underhand iso latpulldown
Standing hammer strength row
Chest supported t-bar row
Rear delt row

Felt pretty tired from 2 days travelling, but it’s another box ticked getting my session in today, so I’ll take that!

[Marc]

Early morning leg session today, I trained local today because I headed down to the 2brosPro registration today to meet some of the athletes who are competing tomorrow at the tbJP nutrition cup.

Really good session, happy with how it went. I prefer to train after at 2-3 meals so training after having only 1 meal went better than I thought.

My session today;

Lying leg curl:
1 x 15
1 x 12
1 x 20

Leg press:
1 x 15
1 x 12
1 x 21

Single leg leg extension:
1 x 8
1 x 15

Adductor:
1 x 20
1 x 13
1 x 15

Calf raise:
1 x 20
2 x 12