[Marc]

You’re in a nice spot mate, your current coach is doing a good job with you! Don’t let up on your prep, stay focused and you can be ready early for your show which is always a good thing.

To improve further, I would recommend working on your poses so you display your physique to the fullest and this will also increase confidence on stage too which the judges will notice straight away.

If you ever need some help with posing I can offer you some tips. I also do Skype posing sessions too which are just as helpful as in person posing sessions

[Marc]

Check in today sent to Cal. He is very happy with how I am coming in, today is the Sharpest look to date so far on prep. Big noticeable changes in my glutes and more lines in my legs.

Today is a rest day, low carb day is now a high carb day + off plan meal and dessert. This is the same set up as the last two weeks and it is serving me well.

Tomorrow will be another check in post food, with changes to be made further into a deficit to keep things moving with me being 6 weeks out this weekend from the Arnold’s U.K.

On a personal note, I’m really happy with where I am with prep. Full focus to bring my very best!

[Marc]

If I was in your position I would do novice. It’s your first time competing, you can’t ever enter a novice class again. Compete against other first timers, enjoy the experience and then from there progress into a bodybuilding class. But most of all, believe in your ability that whichever class you decide on doing that you’re worthy to be up there!! All the best for your show

[Marc]

I trained arms and delts local today. Felt a little tired going into the session, cardio fasted early, a few in person posing clients before then getting my session in.

My session was really good though, went through that stage during my workout where I felt really pumped then felt super flat. It’s one of them though, it’s normal to get this feeling because when pushing for condition you can’t be full all the time. I’m ok with that, the bigger picture is to be on condition and that’s my driving force.

Went to see my parents also today as it’s their 45 wedding anniversary today.

1 more meal to get in today, then off to bed!

[Marc]

I agree with Oscar points mentioned above. If delts is an area you want to improve, I’ve found prioritising lateral raise movements to be very effective.

I’d go with single arm cuffed lateral raises, this way you can really focus on one side of the body at a time and pay more attention to tempo like Oscar said with the slight pause at the top of the exercise

[Marc]

Full legs today, felt really good going into this session and it transferred into how many session went. Still not log booking, so no pbs but the connection with each exercise and being able to find an extra gear really showed. Headphones in and cracked on with my session…. Todays exercises were;

Seated leg curl x2
Lying leg curl x2
Leg extension x3
Pendulum squats x2
Adductor x2
Standing calf raise x3

Appetite was sky high post workout even with today being a high carb day 500g so based on these I can imagine some changes to my physique are not far away.

[Marc]

Hi Ben

Taking those forces reps or extended the set would be counterproductive here. Taking a grinder rep could cause injury or fatigue you for the rest of the session. Instead focus on smooth continuous reps at your set tempo and the set when you can no longer in that same pattern that you started the set with.

[Marc]

Rest day today, definitely felt tired. Had a rubbish nights sleep due to the heat and that has carried over into today. A pretty slow day for me in all honesty, slept quite a few times today due to feeling tired.

I’ve had my usual shockwave therapy treatment on my shoulder/hip and also an upper body deep tissue massage. Also one in person posing client this morning.

I had an ice tub arrive yesterday, I was going to use it today but with this heat I have passed on it lol, but I will make use of that real soon.

Low day carb cycle plan today macro split is
325P 250C and 50F ( fats were previously 60F on low carb day, but they changed as of today).

Hit my 13k step count already, one more meal to go and hopefully I can get a better nights sleep.

[Marc]

I agree with all of the guys above. I don’t believe in one of plans or short term plans like 4 weeks. For progress and accountability it’s best to commit to a longer term plan. Working with a coach or online coach would be much more beneficial or if you want to try and set something up for yourself then the educational videos on this site are very valuable

[Marc]

Pull session today! Another good session ticked off… pretty hot today in the gym, so I made should I gave myself enough recovery time between my top sets and back off sets. Strength holding well and still hitting good numbers and reps so I’ll take that at 6.5 weeks out.

Check in today with cal, slight change to cardio. It is now 3x30mins and 4x40mins on the recumbent bike instead of 7x30mins. Visually I am tighter again, so we want to keep the momentum going to be ready early. I have another check in on Friday where we will see where I am again as to whether any changes need to be made to my carb cycling food plan.

[Marc]

Have you warm up your chest prior to training? Do you build up to your working sets with feeder sets? Are you actively trying to contract your chest and not let your shoulders take over from using too much load?

Aside from the above questions, I agree with all the points that Clare has mentioned. If this is a persistent problem it’s worth having a physio give you an assessment to help determine why you’re experiencing this full ache.

[Marc]

Push session today for me. Headed into todays session feeling tired as I had a few things to get sorted today which meant I didn’t get my usual pre-training nap. I definitely missed that today, because I could feel my energy had dipped…

But I had a really good solo session! I had to remind myself of my why and not make excuses as to why I wouldn’t have a good session. Instead I focused on the positives.

The pump today was what I would say was non-existent. But that’s irrelevant when trying to get in condition, this is part and parcel of the process. The main thing is I had a good session.

I also hit some posing rounds post workout as I do in the morning too post fasted cardio.

[Marc]

Completely agree with what the replies above. Yes using assistance can aid you, but you can’t get away from doing the things that matter the most, day in day out – which Jordan highlighted perfectly. From what you have said HGH isn’t for you anyway, so I wouldn’t even go down that route.

[Marc]

I was back at Shredz today for quads! The last two weeks I had trained local as it helped with having a few things to sort my end and also cutting down on travel time.

It was definitely good to be back at Shredz today. Prime leg extension and technogym pivot leg press were definitely better than the kit I had used the last two weeks so it was nice to have this staples back (not complaining about the last two weeks as I had good workouts, but I could tell the difference in quality of machines.

So full quads legs session today exercises were;
Prime leg extension x3
Pivot leg press x2
Single leg leg press x2
Db Split squat x3
Adductors x2
Tru squat calf raise x3

Overall a really good session. A slight tweak today for my low carb cycling day, fats have been from 60f to 50f, so the split is now;
325p 250c and 50f – and this is my rest day macros. I’m here for it, time is ticking and there’s work to be done.

[Marc]

Looking awesome Marc!

Thank you phoebe 🙂