[Marc]

Last session of the week today. Different set up in terms of food today, as today was a low carb training day (225g carb total for the day). Previously this would have been a medium carb training day, but with the plan to get me sharper this week today was my second low carb day of the week as I was training arms and 2 delt exercises- which is a less taxing training session.

I did feel more tired today training, but this is part and parcel of the process. For me I can tell I’m at a flat stage (I posted on Instagram a picture today) but I need to go through this to get my condition sharper.

Check in tomorrow, then Cal will map out the plan for my rest day and where we go with food.

[Marc]

Check in today with Cal, by far the best I have looked on prep so far. Flatness is evident but condition has really come through this week, so another few days before feeding up.

Full legs session today and I had a really good session.

Exercises today were;

Seated leg curl

Prime lying leg curl

Prime leg extension

Pendulum squats

Gym shop adductor

Standing calf raise

A major factor for me during off-season which I have carried over into prep is not using a log book during my sessions. Now this might not work for everyone, but for me I much prefer it.

I find that I can go into my sessions knowing what exercises I already have pre-planned but the weight I use is largely dictated by how I feel when I’m training. This for me gives me more enjoyment knowing that I’m not chasing a set weight. Ultimately, when you enjoy your sessions you will get more from them and this is the case for me.

So today, my top set on pendulum squats was 7plates. Now although I haven’t been using a log book I know I haven’t worked up to this weight for a fair few weeks due to some pain I had in my left hip. But today was different, a few feeder sets in and I knew I had more this week.

Now I stopped at 12 reps, where I could have possibly pushed for another few reps. But with me training legs again on Monday, it was about me being smart here and not causing any unnecessary injuries. Huge box ticked today here!

Not using the logbook is really a game changer for people who suffer from anxiety before their sets or have some niggles going on. Totally agree👌🏻🤩

[/quote]
Thanks Andrea, I’m glad you agree

[Marc]

I’ve tried loads of different training splits over the years, in particular bro split vs PPL. In the last off season it’s the first time I have done a PPL split and I’ve made a huge amount of progress here.

This is largely down to exercise selection and also reduced number of sets, top set and back off sets and the occasional extended set.

Ultimately trial different styles and see what you enjoy the most. The likelihood is the style of training you enjoy the most will bring you most rewards as you are invested in that style!

[Marc]

Check in today with Cal, by far the best I have looked on prep so far. Flatness is evident but condition has really come through this week, so another few days before feeding up.

Full legs session today and I had a really good session.

Exercises today were;
Seated leg curl
Prime lying leg curl
Prime leg extension
Pendulum squats
Gym shop adductor
Standing calf raise

A major factor for me during off-season which I have carried over into prep is not using a log book during my sessions. Now this might not work for everyone, but for me I much prefer it.

I find that I can go into my sessions knowing what exercises I already have pre-planned but the weight I use is largely dictated by how I feel when I’m training. This for me gives me more enjoyment knowing that I’m not chasing a set weight. Ultimately, when you enjoy your sessions you will get more from them and this is the case for me.

So today, my top set on pendulum squats was 7plates. Now although I haven’t been using a log book I know I haven’t worked up to this weight for a fair few weeks due to some pain I had in my left hip. But today was different, a few feeder sets in and I knew I had more this week.

Now I stopped at 12 reps, where I could have possibly pushed for another few reps. But with me training legs again on Monday, it was about me being smart here and not causing any unnecessary injuries. Huge box ticked today here!

[Marc]

Completely agree with Clare and Kuba here. When pushing up with bodyweight in an off season your can’t ignore staying on top of cardiovascular health through cardio/HIIT and also health supplements. Your body isn’t used to carry more weight here, so it’s important you stay active to health accommodate the increase in bodyweight. This will have positive impact on your performance and also your ability to recover

[Marc]

Check in today with Cal. Really positive feedback from him. Once again my weight is pretty holding, but I am getting leaner again through my glutes. Weight isn’t relevant, it’s the visuals that count here and with weight holding although I’m getting leaner, I’m still maintaining my pop.

With keeping the momentum going, slight changes have been made from today across all three days (via carbs) to my carb cycling plan and it’s outlined below. To be honest although I feel hunger at different parts of the day it’s irrelevant now. The end is so close and I know what I expect of myself in terms of condition, so I’m here for it.

Changes as mentioned;

New macros / calories

*High day* 325P 425C 40F / 3460

*Med day* 325P 325C 40F / 3060

*Low day* 325P 225C 40F / 2560

Previous macros / calories

*High day*: 325P 450C 40F / 3560

*Medium day*: 325P 350C 40F / 3160

*Low day*: 325P 250C 40F / 2660

[Marc]

I agree with all the guys comments above. When you wake make sure you hydrate and then drink fluid as and when needed throughout the day. At a glance you a consuming a large volume of water each day which I don’t believe is warranted and I would expect you must be going to the toilet very often.

Reduce intake, but drink to thirst and you will be fine

[Marc]

Pull session today! I had a really good session and this one was filmed my magic eye media for the tbJP members site, so look out for that one dropping in the next week…

Pull session, an update on how I’m feeling with prep, my thoughts going into the Arnold’s and also how this prep is compared to my 2020.

Time is moving fast, I’m locked into the process and getting closer to my end goal each day.

I won’t say too much here today, but I hope you guys will like the video once it drops next week!

[Marc]

I agree with Clare’s reply here, if it was me in your position I’d still use the EAAs and if only now you have realised it is out of date. that should be enough to know that all is well as it hasn’t caused you any problems

[Marc]

The better option would be bottled water and you can pick these up now for pretty cheap. Or get a filtered water machine which could save you money down the line.

[Marc]

Push session today with Cal. Energy wise compared to yesterday was much better. I had a nap today pre-training where as yesterday I didn’t, which I think did have a bearing on how I felt in my session yesterday.

Anyway, today was different. Each exercise connected well and visually it was nice to see details coming through.

It was my usual push session set up exercise wise, but instead of prime incline press, opted for hammer strength incline chest press which I much preferred. I’m likely going to keep this in moving forwards as I felt more stable here today and felt the tension well on my chest.

Although I felt pumped and bursting today, Cal agreed that this is me flat. However, this is the stage I need to go through right now to bring a truly conditioned look to stage and I won’t settle for anything less than this.

1 more meal to go tonight, then off to bed.

[Marc]

Split looks fine. Something to consider would be your number of exercises per session and ensuring volume is sufficient to support the required growth with your weaker body parts. But like Rich mentioned give your plan time to work don’t go changing exercise often. Rinse those exercises to ensure you get maximum progress and even then only make minor tweaks IF needed.

[Marc]

Usual Monday session, quads, adductors and calves. I definitely felt like I was on prep today in the sense energy had dipped off from in the morning before training.

Today I made sure I took enough time between sets to be able to still lift heavy and get a good amount of reps on each exercise which I did. This week will be a big week in terms of changes to my physique and I’m all for it.

I posed post workout with Cal and it was clear to see just how dry I am getting, tighter and new detail pushing through.

High day carbs yesterday + off plan meal landed me at my my joint lowest weight in prep which I haven’t seen since 17th August which shows just how much my body is now firing.

Cal has said even with the extra food yesterday he can see compared to last week the food didn’t do much as there’s more evident flatness to my physique. But this is where I need to be right now so I’m cracking on and doing what needs to be done.

I trained slightly earlier than usual today so an early night is definitely on the cards.

[Marc]

That’s a red flag in my opinion your coach not explaining clearly the thought process behind you cutting, what you will do post cut and then the next steps to help progress your physique. As a paying client you should be clear on your goals and this should be discussed with your coach so you know exactly what you are doing. Sure it’s fine if he knows, but it’s even better for you to be part of the process as the athlete.

The above aside, Jordan and Peter sum this up perfectly in their replies. In short, the leaner your start position in a growth phase, the runway you have to be in this phase for longer

[Marc]

Check in today with Cal this morning. He’s really happy with the visuals again, very clear details now pushing through in legs as separations are getting deeper and more definition is coming through.

I am well on track for where I need to be. However, as we move into a new week there’s been a few adjustments as this next 7 days we will push a little more to bring me closer to the end goal.

Macros have changed for my high day from carb cycling;

New macros and split

*High day*: 325P 450C 40F / 3560
Previous;
*High day*: 325P 475C 40F / 3660

Medium and low days remain the same at;
*Medium day*: 325P 350C 40F / 3160
*Low day*: 325P 250C 40F / 2660

How the carb cycling split / what days is as follows;

Mon – legs / high day
Tues – push / medium day
Weds – pull / medium day
Thurs – rest / low day
Fri – legs / high day
Sat – arms and delts / low day (previously medium day)
Sun – high day + refeed

So carb cycling wise now I will have two set days where food will be low days. For the past 4-5 weeks (including today) Sunday should have been low day as it’s my rest day, but I’ve been having a high day + off plan meal.

Now moving forwards the two low days that are now preset will be set in stone (for now) and I’m all for it as this will bring me even closer to where I need to be.

My mindset is strong, performance is great and I have full focus on the task at hand. I’m looking forward to the end version that will step on stage, but for now I’m looking towards a big week ahead of progress!