[Marc]

Do you feel rested when you wake up in the morning?

[Marc]

Hi David

You have a good shape and you look young so you have time on your side.

From reading your post, my advice is to stay consistent. You said you have been more serious the past four months and that’s good. Consistency certainly helps in this sport; structured training and nutrition, ensuring you get enough sleep/recovery just to name a few areas.

Like Hilly said, adding more size will help to improve your physique further. Don’t rush this process, you have good shape and you want to keep this while adding size.

Your early years can really lay the foundations for building your physique over the years, so use the tools you have available like being on here to help give you guidance.

Hi marc, I would just like to say your physique is outstanding, funnily enough I was just going through your Instagram page. I believe your are going very far. Thank you for your advice too yes I am 19, I will focus on consistency and enuring I am focusing on the fundamentals. I know you and hilly are not my coaches but I’d appreciate posting back here in say a month to see what you guys think and if I am progressing at a good enough rate or if things need to be changed.

Thank you and hilly for your time [/quote]
Hi David

Thanks for your message, I appreciate your kind words.

You’re welcome mate and yes of course, please do keep me posted as and when just at me in your posts anytime and I’ll get back to you ASAP.

[Marc]

So the end of my push phase has come to an end. So the next 8 weeks we will be pulling back, before heading into prep at the start of May – to reduce stress on my body. Bodyweight has been holding steady around 300-302lbs for quite a few weeks now. I expect to see a little drop of in fluid from the changes being made, but nothing significant as there hasn’t been a huge change food wise and training wise I’ll still be progressing. Overall I’m really happy with the changes that have been made so far in my long off season. There’s still a few more months to go before prep, but it’s business as usual.

Dietary changes have been made from today (these are planned to stay here for the next 2 weeks, but will be monitored);

Training day nutrition – 350P 900C 100F / 5900 Kcals (previous 350P 900C 125F / 6125 Kcals)

Non training day nutrition 350P 700C 100F / 5100 Kcals (previous 350P 700C 125F / 5325 Kcals)

My routine was different today I had a posing client this morning then had to get some bits done so I didn’t get my usual midday nap so felt a little tired going into today’s session.

Training session today was legs – quad dominant workout. First 3 exercises moved really well. Pendulum feeder sets 6 plates & 7 plates felt pretty heavy today, but the goal was 8 plates like last week but to hit 13 reps, which would have been 1 up from my PB last week. Unfortunately, I got to 6 reps at 8 plates and ended up re-racking. Initially I felt so much pressure in my head moving this weight that I just couldn’t get into the set like how I usually would and that was annoying. But when watching the video back I soon realised that my breathing was not in sync with the reps and this really threw me off. Ended up reducing the load for this exercise. Frustrating because this is my last session here before my de-load next week so I really want to hit another PB this week. Not taken here that I need to stay locked in to the set better especially when attempting a PB.

My session today went as follows:

True Squat Calf Raise:

75kg ps x 13

80kg ps x 10

65kg ps x 15-20 (+ double drop set aiming for 6-8 on each drop)

65 x 13 – 45 x 7 – 25 x 7

Prime Leg Ext x 2 sets

6 plates x 25 (failure)

1 x Failure @ max reps / minimum 15-20 + double drop set (4 plates top pin / 3 plates middle pin)
X12
X5
X6

GymShop Adductor x 1 set / rest pause

1 x 15-20 reps + double rest pause to failure

Atlantis Pendulum

8 plates x 6
6 plates x 12

BFR Split Squat – occluded x 3 sets

30kg DB Occluded work, sets of 15-20, 3 rounds with 60 seconds rest in between each round

[Marc]

Hi David

You have a good shape and you look young so you have time on your side.

From reading your post, my advice is to stay consistent. You said you have been more serious the past four months and that’s good. Consistency certainly helps in this sport; structured training and nutrition, ensuring you get enough sleep/recovery just to name a few areas.

Like Hilly said, adding more size will help to improve your physique further. Don’t rush this process, you have good shape and you want to keep this while adding size.

Your early years can really lay the foundations for building your physique over the years, so use the tools you have available like being on here to help give you guidance.

[Marc]

Hi guys,

Rest day today, I had a sports massage treatment this morning. Had a really

Chilled day with Kerry, had a few naps and caught up on some podcasts (well when I didn’t fall asleep lol).

Check in done this morning and sent over to Cal, there might be some adjustments this week as coming towards the end of my push phase but I’ll see what he says when we speak tomorrow.

Appetite has been really good today, rest day calories 5325 have gone down well.

[Marc]

Adding on from what Kiera said, would also think the location of the gym; like what other facilities similar to what you want are in the area, what are the network links like is it easy to travel too. Aside from location, the target audience you want to attract is there a market for this type of facility.

All the best with dream, keep us posted how this goes.

[Marc]

Pull session this afternoon with Cal and Rhys. Felt up for this session and it felt good to be back in my routine training in the afternoon and not early morning like yesterday.

No direct bicep exercises in this session, this got done earlier in the week which worked well today as I was able to focus on the other pull exercises in today’s session.

Really happy with how today went. Still quite a few intensifiers here with dropsets, with it being close to the end of the training block and closing of this push phase. This will be something that will need to be managed and used tactically so that I don’t fry my central nervous system in the next training block.

So, today’s session:

Straight arm rope pulldown: activation work
2 x 12

Workout;

Single arm pulldown:
65 x 8
50 x 13

Hammer strength low row:
6 pps x 10
5pps x 12 – 4pps x 4 – 3pps x 4

T-bar row:
7plates x 6
5plates x 15 – 4plates x 6 – 3 plates x 6

Rear delt row:
70 x 12
50 x 20

Shrugs:
2pps x 20
3pps x 14 – 2pps x 10 – 1pps x 10

[Marc]

Hi guys

So now that I’ve got my logs back where they should be lol today’s update:

Hit an earlier than usual session today closer to home at 9am as took my daughter to her gymnastics competition. Trained after 1 meal, instead of my usual 3 meals.

Today’s leg workout was:

A)Leg press Calf Raise
1 x 12-15
1 x 8-12
1 x 15-20 (+ double drop set aiming for 6-8 on each drop)

B) Cybex Leg Extension
1 x 12-15
1 x 15-20

C) 45 Degree Cybex Leg Press
1 x 10-15
1 x 20

D) Cybex Adductor
1 x 20 (+ double drop set aiming for 6-8 on each drop)

E) Occluded Walking Lunge (BFR – Bodyweight Only)
2 x 180 seconds work

I definitely noticed a difference training earlier today. This workout compared to last week when I trained later in the afternoon, my numbers were down on some exercises. Although not what I wanted from this session it’s good that I know the reason behind why my session felt abit more laboured today. Still got it done, so I move and get back to my usual routine tomorrow

[Marc]

Thursday 24 log:

Hi guys

Rest day today, so pretty chilled. Should have had a sports massage today but something came up for the person who does it for me so it’s now been moved to my next rest day on Sunday…

I had a few online posing clients today, but other than that it’s been a relaxed day. Training in the morning tomorrow as my daughters got a gymnastics competition, so plan for an early night tonight so performance is still good

[Marc]

So I managed to somehow post my log from the past two days on someone else’s log lol … so I’ll put it here (where it should be)

Wednesday 23:

First session filmed today for the tbJP site today alongside Cal and Rhys, we trained biceps & hamstrings.

Biceps have been added onto hamstrings as on pull days my back has been feeling fatigued from the heavy loading, so I’m not getting the most from my bicep exercises at the end off my workouts.

Today was good, second week in a row having RDLs in and it feels good having this back in my training rotation even though the weight isn’t very heavy just yet. I won’t say too much on this as I covered this in today’s session when filming.

So today’s workout was as follows:

A) single arm cable bicep curls

1 x 12

1 x 12 with double rest pause

B) standing single arm high cable bicep curl:

1 x 13

1 x 12 with double rest pause

C) seated leg curl

1 x 12

1 x 8 with double rest pause

D) prime lying leg curl

1 x 10

1 x 12 with double dropset then partials at the end

E) gymshop adductor

1 x 10

F) Barbell RDL

1 x 9

[Marc]

Hi guys

Rest day today, so pretty chilled. Should have had a sports massage today but something came up for the person who does it for me so it’s now been moved to my next rest day on Sunday…

I had a few online posing clients today, but other than that it’s been a relaxed day. Training in the morning tomorrow as my daughters got a gymnastics competition, so plan for an early night tonight so performance is still good

Yo bud. I think you’re accidentally positing your log updates on mine. I thought the inital one may have been a mistake but letting you know to save you the hastle going forward ???[/quote]
Argh man lol sorry about that, I’ll get them deleted. Sent you a message on Instagram not long ago about some mobility drills to help with your posing

[Marc]

Hi Nathan

Coming in really well!!

So with your side triceps shot it you’re struggling to lock out your tricep because you can’t grab your fingers , try to grab your wrist instead to lock out your tricep.

If you drop me a message on Instagram

@Marc__hector then I can forward you over some mobility drills to do.

With your front lat spread try to drop your hands down a little lower more towards your waist so that the judges will be able to see your lats more.

Thank you mate. I worked out I was grabbing the wrong hand after re reading your comments lol. Do these look better?[/quote]There we go! These shots look much better … you can now see more detail popping in your triceps and the shape is showing more. Now that you have the hand position locked down, try to blow out through your mouth so that you’re contracting your abs and obliques more. You 100% more detail that you can show in your midsection drop a smile and blow out.
Great work! [/quote]

Awesome thank you very much Marc, really appreciate the help.[/quote]
You’re welcome mate

[Marc]

Hi Nathan

Coming in really well!!

So with your side triceps shot it you’re struggling to lock out your tricep because you can’t grab your fingers , try to grab your wrist instead to lock out your tricep.

If you drop me a message on Instagram

@Marc__hector then I can forward you over some mobility drills to do.

With your front lat spread try to drop your hands down a little lower more towards your waist so that the judges will be able to see your lats more.

Thank you mate. I worked out I was grabbing the wrong hand after re reading your comments lol. Do these look better?[/quote]There we go! These shots look much better … you can now see more detail popping in your triceps and the shape is showing more. Now that you have the hand position locked down, try to blow out through your mouth so that you’re contracting your abs and obliques more. You 100% more detail that you can show in your midsection drop a smile and blow out.

Great work!

[Marc]

Any other recommendations guys?

Hi Damo

I know a few people who had theres done at Soul Care Aesthetics – Cannock (in the U.K.) by Dr Morgan. Results looked really good. I think they paid around 3k, this price is based on the fact you would be awake during the procedure and not put to sleep [/quote]

Thanks for reply Marc ? 3k per nipple i take it? Id never say never but i think id rather be asleep. Any idea how long the op takes?[/quote]
Total price for both sides I’m sure it was. Area is still injected so it’s numb. You will need to double check with them how long it takes

[Marc]

Any other recommendations guys?

Hi Damo

I know a few people who had theres done at Soul Care Aesthetics – Cannock (in the U.K.) by Dr Morgan. Results looked really good. I think they paid around 3k, this price is based on the fact you would be awake during the procedure and not put to sleep