[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.

[Marc]

Push session today with cal and Rhys. The plan initially before this workout to do heavier sets unilaterally today and back off sets bilaterally. After doing this for my first exercise today (pec deck) I felt like we could move this on a week and do my working sets bilaterally (both arms together) and add in some time under tension. That’s what I did for the rest of my session from exercise 2 onwards and it felt really good. No where near hitting pbs, but today wasn’t about that. Big step forwards for both confidence and loading both sides equally. This has now set the benchmark for the weeks to come.

Just a note here that training sessions can be adapted, like with what I done today. This isn’t something I’d recommend to do often, but listening to your body is important to get the most from your sessions.

Today’s session went like this;

Pec deck:
1 x 12 (R) – 1 x 15 (L)
1 x 8 (R) – 1 x 12 (L)
1 x 15

Incline hammer strength press:
3.5pps x 8
3pps x 12

Nautilus chest press:
3.5pps x 13
3pps x 12
3pps x 12

High incline cable fly:
3 x 20

Lying cuffed lateral:
1 x 15
1 x 20
1 x 20 + dropset

Cross body cuffed triceps extension:
1 x 15
1 x 20
1 x 25

Cuffed over shoulder triceps extension:
1 x 20
1 x 15

[Marc]

Hi Nick

I agree with everything Rhea and Clare has mentioned in their replies. Rhea also mentioned when was your last de-load. This is something that is important to have in your training programming so that you do over reach (feel very tired, fatigued, brain fog).

I like to have a de-load planned every 4-6 weeks in a training block. Preferably I’d opt for a de-load sooner rather than later, to drop inflammation and reduce fatigue as I find it more beneficial than pushing my body for longer than needed which will affect my recovery and performance in the gym.

Definitely give this a thought when you return to the gym to get this scheduled in.

[Marc]

Hi guys,

So quad dominant leg workout today. 10 working sets in total, with intensifiers in form of dropsets and rest pause. I trained alone today, but Rhys was on hand to help load machines with me and help to give me a push. Felt a little tired going into the session, my sleep quality is still good I think it’s in general me holding this heavier bodyweight.

Anyway there was work to be done so I got to it! Happy with how the session went today. Highlight was hitting a PB on the pendulum, 8 plates for 12 reps. Previous best on this machine was 7 plates for 15 reps – so I’ll take that for today!

A)
True Squat Calf Raise

1 x 70kg per side x 15

1 x 80kg per side x 12

1 x 60 per side x 17 (+ double drop set aiming for 6-8 on each drop)

B)
Prime Leg Ext x 2 sets

1 x 15 (6 plates middle pin)

1 x 20 + drop set (4 plates top pin / 3 plates middle pin)

C)
GymShop Adductor x 1 set
1 x 15-20 reps + double rest pause(rep target 30):

6plates x 15
6 plates x 5
5 plates x 10

D)
Atlantis Pendulum x 1 set

8 plates x 12

E)
BFR Split Squat (occluded, both feet grounded)

2 x 20
1 x 15

[Marc]

Marc__hector

[Marc]

Rest day today. Had a chilled day, just done a few bits around the house. Went out for a meal with Kerry, seems like forever since been able to do that. Trying to do a few more things like this now with the time we have left in off season before going into comp prep mode.

Check in sent over to Cal today. He’s happy with where I am at. Poses feel a little more difficult still at my current weight 302lbs, I’m sure when I start to cut posing will become a lot more natural.

[Marc]

I agree with Sas here, try to work in the higher end rep ranges and reduce your overall load that you would use if working in the lower rep ranges.

Also try to add some tempo work in so time under tension to add extra intensity to your sets. It would be worth while on your feeder sets have a look at your foot placement and adjusting if needed as you might be able to take pressure of your knees. Banding the machine also can reduce knee pain particularly if you have been using heavier weight in the lower rep ranges.

[Marc]

Trained with Cal and Rhys at Shredz today! The plan for today’s pull session was to go back to normal loading with since pec strain. Very happy with how everything moved and there wasn’t no thoughts in my mind thinking about the pec strain. I felt like I just wanted to get in and let loose on lifting and that’s what I did. There were some intensifiers added in on back today, simply because we only had 3 movements for back. Next week hamstrings session there will be a few back exercises added in there, so this is why there was a reduction in back exercises today.

Definitely feeling tired after this session, with quads yesterday and back today I’m glad I’ve got tomorrow as a rest day to chill and recover.

Today’s session is below:

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

Hammer strength low row
5pps x 14
4pps x 18 + double dropset to failure

T-bar row
7plates x 6
5 plates x 10 + double dropset

Single arm d handle bicep curl
2 x 12-15
1 x 20

High cable single arm bicep curl
3 x 8-12

[Marc]

Hi Will

I completely agree with Louis here. The only piece of prime kit my gym has it the leg extension. I generally do 3 sets, set 1 loaded middle pin only, set 2 mainly loaded in middle and some weight at the top, set 3 a dropset with weight loaded between middle and top pin. This is find works well me pre-exhausting quads before moving onto a compound move – either hack squat or pendulum squat (depending on my training day split).

[Marc]

Local session today on my own. 11 working sets in total, really good session. It’s can sometimes go either way training away from usual gym but everything moved well. Where the weight was lighter than I expected (even when lifting the stack) I made sure I slowed down the tempo and added in time under tension to create more intensity. Third and last leg session of the week ticked off!

Went with leg press today instead of cybex hack because the hack squat at this gym seems to stick and doesn’t run smoothly.

Quads

A)
Leg press Calf Raise
1 x 12-15
1 x 8-12
1 x 15-20 (+ double drop set )

B)
Cybex Leg Extension
1 x 17
1 x 17

C)
45 Degree Cybex Leg Press
1 x 18
1 x 20

D)
Cybex Adductor
1 x 22
1 x 20 + double drop set

E)
Occluded Walking Lunge
2 x 180 seconds work

[Marc]

4 weeks 3 days. Weight at a new low today and starting to feel like absolute shit!!! Brain fog and 0 energy… legs today though ??

Looking really good Nathan! Coming in well, you will definitely be ready early. Just a tip on your side triceps shot, with your hand furthest away from the camera grab your opposite hands fingers and pull your arm down straight to really show the shape of your triceps.

You’ve got more in that shot so try to make that tweak and let me know how you get on with it.

Keep up the good work

[Marc]

Rest day today, felt like a busy today with having my daughters, and appointments today for myself.

I had a physio appointment for the pain I sometimes get for a few days after squats. I’ve been told it’s Trochanteric bursitis is inflammation (swelling) of the bursa (fluid-filled sac near a joint) at the outside (lateral) point of the hip known as the greater trochanter. When this bursa becomes irritated or inflamed, it causes pain in the hip. I’ve been advised to go slighter wider with my squat stance as this will help reduce pain and to also do some abductor Glute strengthening exercises. I’m confident that making the adjustments will help and I can hit some even better numbers on hacks squats / pendulum. The last resort would be an injection into the bursa if the changes to stance didn’t help but I’m sure it will because generally I can still get my training ticked off.

I also had a sports massage today, worked on my lower body.

Morning weight this morning was just over 301lbs. Speaking with Cal we’ve seen my weight hold around this weight so we’re sure we have solidified this weight for off season. Another two weeks in this push phase, then we pull back and hold before prep.

I’m really happy with where I am. I’m 25lbs from my heaviest weight in off season and body composition hasn’t been comprised. Looking forward to see my final looks when I compete this year.

[Marc]

Hamstrings dominant leg workout today. Another early session again today with Cal. Finding that this split with separating quads and hams is working better for me as I can give more to each muscle group without one already feeling pre-exhausted.

Really happy with how things went today, particularly with my different routine with having my daughter this week, training earlier hasn’t comprised anything. Something for me to consider in the future knowing that I can still having productive sessions when training a few hours earlier.

Hip hinge was back in today. Lower back feels good, so we will look to keep this in the Rotation for as long as we can.

Today’s exercises were:

Donkey calf raises
1 x 12
1 x 15
1 x 15 + double dropset

Adductor
1 x 13
1 x 22

Seated leg curl
1 x 9
1 x 15

Prime lying leg curl
60kg top – 10kg middle x 8
60 x 9 – 40 x 5 – 20 x 10 + partials

RDL
1 x 8

[Marc]

Hi Cristian

You are taking a good range of supplements. Like Max has said a lot of what you need will be covered in the tbJP supplements and you can save on buying multiple supplements.

The dosages are all mentioned on the products and advice on when to take the supplements and the best of the best when it comes to supplements as it’s pharmacy grade.

Based on the list you have wrote with supplements, I’d recommend buying:

Love-heart
K2&D3
Vital support
Veggie-might
Oh-mega pharma pro
In-sure
Halcyon

If you wanted to save some money on your order my code Marc10 will save you 10%

[Marc]

Trained earlier today and on my own, as I have my youngest daughter for the next 3 days so it fits my schedule better.

Another push session ticked off. Re-introduced over the shoulder triceps extension and that felt good.

Everything moved well, still on unilateral training for now. I’m itching to get back to my normal loading routine for push but another week or two I’m certain I’ll be there.

Today’s session was:

Pec Dec (unilateral)

R – 1 x 8-10 / 1 x 12-15

L – 2 x 10-12 (reduce load)

Hammer incline chest press

R – 1 x 6-10 / 1 x 10-15

L – 2 x 10-12 (reduce load)

Nautilus seated machine flat press

R – 1 x 6-10 / 1 x 10-15

L – 2 x 10-12 (reduce load)

Cuffed standing cable lateral raise (cable pulley set at knee height, cuff at wrist)

4 x 10-15 L/R (reduce load on injured side but same rep range)

Single arm cuffed tricep extension (cable high)

3 x 10-15 L/R (reduce load on injured side but same rep range)

Single arm across body triceps extension (cable shoulder height – lengthened range)

3 x 10-15 L/R (reduce load on injured side but same rep range)