[Marc]

Hi guys

Sorry for no post yesterday, felt pretty crap so I was in bed resting I wasn’t on my phone or social media.

Kerry hadn’t been well from around Thursday last week, I thought I had got away with avoiding it as I’ve been doubling up on my health supps so I didn’t get ill too. Saturday evening it hit me. No gym today, been sleeping and waking up to get my meals in as I don’t want to miss them.

Hopefully tomorrow I wake up better so I can get back to my usual routine.

I didn’t even manage to get a check in done yesterday like I normally do on a Sunday as I felt that bad. Anyway enough feeling sorry for myself, just an update of where I’m at

[Marc]

Here are some comparison pictures

Well done, changes are happening keep it up

[Marc]

Last session of the week today and a solo session. I hit pull on my own at a gym around 20 mins drive from me. Went there today mainly for the Nautilus kit the gym and also to use the hammer strength bicep curl machine. The connection with these machines is unreal, from rep 1 I can really feel the muscles engaged. Potentially this will be my pull day gym to train at.

Happy with how today’s session went.

Today’s session was;

Single arm Nautilus latpulldown
1 x 11
1 x 13

Single arm Nautilus xpload row
1 x 8
1 x 12

Hammer strength mts row
1 x 9
1 x 15

Rear delt row
1 x 12
1 x 15

Shrugs
2 x 15-20

Hammer strength mts bicep curl
1 x 8
1 x 12

[Marc]

Busy day today which meant a later session for me this evening.

Solo leg session today at Shredz. No cybex hack squat at this gym, so the Watson hack was on the menu. Going into the session I was open minded with the thought I can get the job done using this hack squat.

I had some new mobility drills for lower today (from the person I went to see last week) so I put them into action before my session.

I would normally have done adductor first today, but that exercise was pulled as with the slight pain I get in my hips it was removed from my session so that it didn’t interfere with my squat pattern from doing heavy adductors as my first exercise.

Watson hack squat first thing Exercise I could not get into this exercise at all. I wasn’t a fan of moving the machine height around to try and get the best angle, I much prefer the cybex. I left the Watson out and added the pivot leg press in as a second exercise instead.

I didn’t let the first exercise throw me off, I still had a job to do so I stayed in the zone and had a good workout.

Today’s workout was;

Leg extension
1 x 10
1 x 12
1 x 16

Pivot leg press
1 x 10
1 x 12

Db lunge
2 x 15
1 x 20

Standing calf raise – tru squat
4pps x 12
3pps x 16

[Marc]

I’ve stopped training my legs 7 days out before and my last competition I trained them 2 days out purely because of lockdown and the show was moved forwards which I didn’t know on the day I trained legs.

My personal experience I will be training legs closer to competition as my legs were a lot fuller.

For yourself if in shape like Jordan said it won’t make much difference. Just be continuous not to train to complete failure if you train them 3 days out as you want to be able to pose on stage without legs feeling sore.

[Marc]

Rest day today, usually I would have a sports massage treatment on a Thursday but not today. Myself and Kerry have done a 4 hour round trip drive to watch my daughter at her first gymnastics British championships, which was really cool to see her competing on a big stage and handle her nerves really well considering she’s 12 and it was being recorded live.

I feel quite tired today and Kerry definitely sensed that, so she did drive back home from the competition which originally I was going to do which is very kind of her.

Definitely plan for an early night, 3rd leg session of the week tomorrow!

[Marc]

Well done on your win, great achievement especially for your first show! I agree with what the guys have said, slowly increasing calories. But with the universe finals close, be sure to keep an eye on condition so that you come in even sharper for the finals. Concentrate on the May show first then have a think afterwards on what to do about October and the British Finals. Keep us posted

[Marc]

Biceps, calves and hamstrings today. Kerry jumped in with on the leg movements today which was good. She trains hard so it’s never a hindrance to my training, we push each other equally.

Solid session today and again no extended sets. But I do take some forced reps where I could today which was good.

I did a few rounds of posing today after training also.

Single arm cable biceps curl
1 x 11
1 x 15

High cable bicep curl
1 x 15
1 x 12

Seated calf raises
1 x 12
1 x 15
1 x 15

Seated leg curl
1 x 8+1
1 x 12

Prime lying leg curl
70kg top – 10kg middle x 8 + 2
60kg top x 11+1

Adductor
7 plates x 9+2
5 plates x 17+1

RDL
1 x 8

[Marc]

Hi Bodan
Would you be able to have 1 push session more chest focused and your other push session more delts focused? Does your gym have enough equipment for a set up like this?

I think it’s good to be able to get strong across different rep ranges so changing rep ranges is definitely an option.

[Marc]

Push today with Rhys. Progress across all exercises with either increased reps or weight.

Everything moved good, I was a little tired going into today’s session due to some external things going on but I channeled that into today’s workout – you could say controlled aggression!

A few exercises today I took a spot where it was safe too. It’s good to have a training partner who knows when this should happen.

Workout today as follows;

Pec deck
Stack x 15
Stack x 15

Chest press
5pps x 9+1
4pps x 14+1

Prime incline press
2pps middle and 2pps top x 7+1
2pps middle and 1pps top x 11+1

High cable crossover
2 sets x 14
1 x 18

Standing cuff lateral
1 x 20
1 x 16
15 x 11+2

Cable body cable extension
1 x 20
1 x 15
1 x 20

Over the shoulder cable extension
1 x 20
1 x 15

[Marc]

I prefer to have it pre workout to help with increasing exercise performance. Definitely wouldn’t want a tingling face first thing in the morning for no reason lol

[Marc]

Leg session today with Rhys. I Switched up the order of exercises for this quad dominant session. Adductor machine was moved to last exercise of the session and the compounds were all done before the adductor machine mainly because I wanted to get the heavier lifts done first.

I added Pivot leg press back in today also to get some more quad work done in the session. Worked in higher rep range for this and after the pendulum squat I didn’t need much weight, focused more on time under tension.

Adductor was a lot harder last exercise today but I’m really happy with how the set up went today so I’m glad I made the changes.

Today’s quad dominant workout looked like this;

True Squat Calf Raise x 3 sets:
1 x 70kg per side x 14
1 x 80kg per side x 10
1 x 60 per side x 12

Prime Leg Ext x 3 sets:
6plates x 15
7 plates x 12
1 x 15 +(3 plates top pin / 3 plates middle pin)

Atlantis Pendulum x 2 sets:
7 plates x 12
6 plates x 11

Pivot leg press x 2 sets:
340 x 16
340 x 15

Dumbbell Split Squat x 2 sets:
1 x 15
1 x 15

GymShop Adductor x 2 sets:
6plates x 14
5 plates x 12

[Marc]

Hi guys

Check in done this morning! Happy with the visuals, weight holding at 301lbs. Going to send check in over to Cal tomorrow morning, I know he had his seminar today which I’m sure would have been very good so I held off sending my checking until tomorrow.

Rest day today. Day spent with Kerry and my 5 year daughter. We headed to the park for abit lol, trying to keep up with a 5 year old and Kerry pushing them on a zip wire was all fun and games ha but a day well spent.

Also went to see my parents, although I live like 5 mins away my days are pretty hectic so I don’t see them as often as I like so was good to catch up with them.

[Marc]

We all have body parts that are stronger than others. Like Jordan and Hilly said, don’t force things by doing even more. Be consistent over time and by time I mean years and the results will follow. Nail the basics, day in and day out, year by year and changes will happen!

[Marc]

Back session today with Kerry at Shredz. Really happy with today’s session, worked to 1 rep short of failure with my sets today with this still being week 1 in my training block.

Straight sets only, no extended sets with rest pause or dropsets that will come as the weeks go by. 5 exercises, 10 sets in total.

Today’s workout was;

Single arm d handle pulldown:
1 x 8
1 x 12

single arm Cybex row:
1 x 11
1 x 13

T-bar row:
1 x 6plates

D handle low cable rear delt row:
1 x 12
1 x 9
1 x 20

Shrugs:
2 x 15