[Marc]

Rest day today, morning weight still holding at 301lbs. This seems to be where my body has got used to holding this weight even with my food mainly being non training day calories recently which is a difference of 800 calories so I’m happy with that knowing when I’m back to my full 5 day training split from next week and on training day calories I should see a push up in weight.

Had a really good chat with the JP team today at my pec. I’m steering away from having an MRI done on my pec, main reason being is things are improving daily and I know it’s not of significant damage. Instead I’ll start to build up rehab and using some weights starting off light and building up.

I had a sports massage earlier, he worked into my pec that I had injured to get some blood flow in there and also worked the opposite pec before moving onto lower body massage.

I also applied for my IFBB pro card for this competition season, thought it’s best to get this done now instead of sitting on it as I’m pretty certain on the shows I will be doing this year so there’s no point sitting on getting this sorted.

Legs tomorrow, this will be quad dominant – looking forward to get back in the gym!

[Marc]

Hi guys

Working back into lower body today after a short time deloading off the legs to allow for recovery from the last tweak on the quad / hip.

Wednesday will now be my hamstring dominant day, where me and Cal will eventually tag on upper back to the session once the pec is recovered.

Workload was kept a little higher today by increasing the feeders sets prior to the main working sets on to just accumulate more volume whilst loading is still a little sub-maximal.

Try Squat Toe Press / Calves x 3

2 Feeders

60 x 15
60 x 12
60 x 10 ( + double drop )

Life Fitness Seated Leg Curl x 2

2 Feeders

70 x 15

63 x 13

Cybex VR2 Lying Leg Curl x 2

2 Feeders

175 x 15

175 x 12

Watson 45 Degree Leg Press / Unilateral / Hip Dominant x 1

2 Feeders

100pps x 20

GymShop Plate Loaded Adductor x 1

2 Feeders

80 x 15

45 Degree Hip Extension x 2

BW only here taking two max rep sets to failure.

Overall a really good sessions with Cal. No pain, back to quads Friday where we’ll continue ramping intensity back up.

[Marc]

Hi Steven

Good to read you had a solid session and energy levels are good training.

You’re doing the right thing starting posing early. Just a few pointers from the pictures you have posted:

Front pose – try to drive your feet through the floor and almost feel like you are driving your knees out to the side. The will help to make your legs look bigger. Upper body try and open your lats up some more. It may take some practice here and some adjustments with arm positioning but you definitely have more to show on your lats based on what I am seeing

Side chest – try to bring your foot closest to the camera forward in line with the arch of your back foot. Wrap your front leg around your back leg and press your legs together. Sit down into the shot a little making sure you tense your glutes too. Upper body try to rotate your upper body round some more and the shoulder furthest away from the camera raise your shoulder slightly higher to create more width across the top line of your chest

Side triceps – as above adjust feet position and press legs together. Hand position in this shot take the opposite hand that is closest to the camera and hold the fingertips of the side you’re showing your triceps and pull down. This will show more of your triceps and the horse shoe shape

Rear lat spread – bring your legs a little closer together to close the gap in between your adductors. Upper body try to get both sides symmetrical here with your arms. Your elbows are important here to help you open your back so try to lift your elbows up higher (keep hands where they are) as this will show more width.

I hope these few tips help you, keep the practice up daily as it will pay off

[Marc]

You’ve been training for 5 years, in this time you will have a very good idea of what works for you and that comes from experience.

Don’t get caught up doing someone else’s training program. Do what’s best for you and you will enjoy the process a whole lot more and the results will speak for themselves.

Your outline of your split looks good and if you feel you need to adjust by all means you can do that because you will have a better idea of what your body can handle recovery wise.

[Marc]

Rest day today, it would have been push for me but still precaution with pec.

Spoke with Mofobodymechanic today and I did a few tests which he asked for, wall press up, incline press up and floor press up. The only slight pain I felt was on incline press up but that’s me be extra cautious. He’s convinced it was a slight strain on my pec a week ago today, so we will be good to go putting pull back in this week. Still waiting to hear back from the MRI clinic which should be this week, for peace of mind more than anything getting that scan.

Weight is holding comfortably at 301lbs on waking. I’ve had a lot more rest day training cals with the injury so that has been at 5325. Training day calories are 6125 so I know once back training 5 times a week, there will be a nice bump up in weight there.

Sleep is improving by the day, I’m getting a better bedtime routine where I am getting a good 8+ hours sleep.

This is the heaviest I have been this off season and when my weight hit around 286lbs my sleep really suffered. Sleep apnea set in, I was feeling day time fatigue, driving in the evening was a lot more difficult and in general felt a lot more sluggish.

I sorted out a cpap resmed airsense 10 machine when I hit the 286lbs. Really struggled to get on with this, some nights only lasting 3-4 hours with the mask on. The last 3 weeks or so I’ve switched from a full face mask to a nasal mask, which is a lot better for me because I’m a nose breather. I’m lasting the whole night wearing this now and sleep quality is definitely improving. Being over 300lbs it’s a must for me now more than ever.

It’s is strange wearing this to sleep, but I’m getting used to it and even if I have a nap during the day (which I do pretty much every day before training) I always use my mask.

This is a variable I know needed to be improved, so now it is getting better daily I’m excited to see how this will help my general well-being and performance in the gym.

[Marc]

Bit of a non-starter today. Woke up just after 6am to get my morning cardio, mobility and vacuums done. Felt pretty run down on waking so decided to head back to bed.

Got my usual meals in pre gym, legs on the cards. A few exercises in and it’s clear I need to listen to my body and get over this cold. Feel pretty frustrated today, gym is what keeps me going but it didn’t make sense to have a sub-par session.

Drive back home now rest up and get some vitamins, fresh ginger/lemon and glutathione and get back to normal ASAP. Yesterday was scheduled as a rest day anyway because it would have been push but currently off that because of my pec, so all being well tomorrow’s rest day will have me right for legs on weds.

[Marc]

Quad focused leg day today. Also check in day. Weight was up from 217.9 lbs last Friday to 219.2 this morning. Still eating my high carb day everyday this week. Muscles feel fuller, I am stronger and I feel bigger. Will see what adjustments coach makes. This is definitely the fun stuff!

This looks like good reading! Nice increase in weight too over the last week, you’re in a good place keep this momentum going and enjoying the process too!

[Marc]

Sounds like you’ve had a solid push session and a great training environment too being in Rotherham!

Good move increasing cals, progress is there to take and if appetite is good too this is definitely the right thing to do!

[Marc]

Rest day today, nice chilled day with my daughters, Kerry and the rest of my family.

Check in sent over to Cal this morning, he’s happy with how body composition is holding around the 301lbs mark at the moment. Reduced sessions last week with no upper body training due to pec, so Upper body is feeling pretty rested.

I’m not going to lie I can’t wait to hit upper body training again, so I’ll be chasing up that MRI tomorrow for my pec because my 5 day training routine I’m definitely missing at the moment.

I hope everyone’s had a good weekend and is ready to start the week strong!

[Marc]

…so another rest day today. Pretty chilled day, just done a few jobs around the house and rested up.

Non training day calories today, likely I will go over them today though because I’m going to catch up with some old work friends this evening for my off plan meal.

I spoke with a physio yesterday evening who said it looks like I will get a green light all being well for next week to get an mri scan on my pec. To be honest I think the rest is doing the trick, but I’d rather be safe here and no exactly what happened so I can continue to finish my off season strong. Mindset is all good, still doing what is in my control right now.

[Marc]

I fully agree with the guys here.

The benefit of a de-load week is to reduce exercise intensity in the form of reps and sets.

Having a de-load week is important because it will help to drop inflammation in your muscles, reduce fatigue and stress. So the key here is not to get caught up trying to match numbers in your log book but allowing your body to recover and reset for your next training block.

[Marc]

Hi Guys

I hope everyone is good and had a productive day.

Leg session wrapped up late afternoon today. Not my usual Friday session, exercises changed around today to take out me having to brace hard on machines, after injuring my pec midweek. Still a productive session, I trained on my own today:

A1) Seated Calf Raise

1 x 15

1 x 12

1 x 20

B1) Seated Hamstring Curl

1 x 9

1 x 12

C1) prime Leg Extension

1 x 15 – loaded on the middle pin

1 x 20 – split load middle and top pin

D1) horizontal unilateral – leg press

1 x 15

1 x 17

E1) adductor machine

1 x 12

1 x 12

I used more tempo work/ lightened the weight with my training today just to take some pressure of through bracing through my pec and take some load of my hip which is feeling a lot better than last Friday.

Pec update – ultrasound scan the person who did this said looks like a grade 1 strain. I’ve been speaking with Mofobodymechanic and he’s advised I get a MRI which is more accurate so I’m speaking with a physio to see if there’s a machine big enough for me and also to see how soon I can get in. There’s no real pain and no visible injury but I’d rather get exact timings for when to resume upper body training.

Hip (honey part top of outer leg) this could be bursitis. I’ve got an appointment with Mofobodymechanic next weekend, could just be a case I need a cortisone injection in the area. In the meantime lower body training weight I’ll back off slightly so I can still train until then,

Overall, work is still getting done. I’m being smart in my approach more so now as these can be easy fixes given the time/steps needed to push on. I’ll keep you updated as I go

[Marc]

Hi Elias
I agree with Clare and the others here. Keep to your rest day calories and try not to rush back to training before you’re feeling better.

When I’m not feeling well I use this same as what Clare has mentioned supplements wise, also I use fresh ginger, lemon and some Manuka honey.

Speedy recovery!

[Marc]

Another rest day today (Thursdays are my usual rest days) but after the injury to my pec Tuesday this has meant two rest days in a row – which I wouldn’t normally have unless really needed.

Rest day food has all gone in fine. I had a sports massage today on my legs.

Chest since Tuesday is feeling better by the day, but I’m having to be patient here not to rush back and have any setbacks with upper body training. Looking into having an MRI more for peace of mind because it shows more than ultrasounds. Taking all the necessary steps to help recovery, so I’m sure it won’t be too long before upper is back in.

Spoke with Cal, legs look likes it on the cards tomorrow so looking forward to moving some iron tomorrow.

[Marc]

Hi Steven

Great to read you’re taking the step to compete this year.

As a first timer it’s good that you’re giving yourself a long prep to get true stage condition and every confidence Hilly will get you ready in time.

Your pictures didn’t upload, well not what I could see. What class will you be competing in?

Keep that motivation going and try to enjoy the process as much as you can!