[Marc]

If training in the morning is most convenient for you then you should definitely train then. Fully agree with Meg on her advice on how you would structure food if training in the morning, this is what I follow if I have to train early morning

[Marc]

Quads and calves today over a gym unity. A little bit of a mixed session today, 1st exercise leg extension was fine, then when I moved onto hack squats I couldn’t quite find my groove with them today. So I backed off my usual top set weight and added in more tempo and did 3 sets instead of two so overall progression was made on my session today.

My TENS machine arrived today so I’ll be speaking with Chris Knott tomorrow about what he wants me to do/how often to use this.

Session today was;

A)
Leg Ext (Plate Loaded)
1 x 20
1 x 15
1 x 12 + 1 with spot

B)
Cybex Hack (Reverse Banded)
1 x 9
2 x 12-15

C)
Seated Horizontal Hammer Leg Press
1 x 12-15
1 x 15-20

D)
Dumbbell Split Squat
1 x 16
1 x 17

E)
Adductor
2×15

F)
Standing Calf Raise
1 x 15
1 x 12
1 x 20 (into double drop to failure)

[Marc]

I think choosing a coach is a personal preference. You mentioned it was for your boyfriend, I’d get him to have a look around at what coaches he thinks looks good based on knowledge they put out and also their client transformations/results. From there get a consult call booked and ask any further questions he might have.

it’s important that you have a good rapport with your coach. You could have the ‘best’ coach but if you can’t get on well with the coach and have a good coach athlete relationship it’s not going to work.

[Marc]

Check in today, weight is slightly up from last week Sunday, still low 292lbs. Visually leaner through my midsection, the increase is likely due to inflammation with me not training for well over a week before prep started with me having the flu.

1 week down, no immediate changes just yet heading into next week. Appetite varies on different days, today rest day hunger has felt higher (this isn’t a problem). I’ve done some rounds of posing in the morning, still a working progress but where my bicep/back has been tight on the right side it’s starting to free up from the mobility/rehab work I’m doing daily which is good. I’ve actually ordered a tens machine advised from Chris Knott today because he said I can use this alongside the rehab work I’m doing daily so I’ll be implementing that this week when it arrives.

Chilled day, went out with kerry today had some shisha, spoke about bodybuilding/this year competitions etc. we are both focused on what we need to do to make sure we are doing everything we need to and more to bring our very best.

Just thought I’d add at the moment I am still macro tracking the foods I eat within my calories. Food choices are pretty much the same each day but for now this is my preferred method.

[Marc]

Hi Tyler

I agree with everything Kuba said above. Try not to focus on scale weight because this can make you miss the mark and not push for true stage condition.

It sounds like this could also be your first prep, I wouldn’t leave anything to chance thinking that 14 weeks is enough time to be stage lean. I’d still be treating this as weight should be steadily coming down during prep. Sure your weight might increase slightly from being on cycle, but it’s not likely you will end your prep the same weight you started.

All the best with your prep

[Marc]

I would say it’s best to get it checked out by a physio as they will be able to assess it and give you the best advice moving forwards. Without their input it would be guessing what might have happened, don’t waste time get booked in!

[Marc]

So today was arm day + 2 delt exercises. I couldn’t tell you the last time I trained this many arm exercises in one day (it’s been a very long time) but it’s a good session to have at the end of the training week. Less taxing on the body but still a very effective session, now that my leg session days have reduced adding this session is now helps to add more volume upper body.

Local session today, happy with how it went! Arms and delts felt full after this session.

preacher curl single-arm
3 x 8-12 L/R

cross body triceps ext
3 x 8-12

single-arm low cable d-handle curl
3 x 12-15 L/R

single-arm over shoulder cuffed tri ext
3 x 12-15 L/R

Close grip bench press
3 x 12-15

single-arm dumbbell hammer curl
3 x 12-15 L/R

machine seated lateral raise
2 x 10-15
1 x 15-20

Incline lying cuffed lateral raise
2 x 10-15
1 x 15-20

[Marc]

In my opinion I would stick to the two rotations. Adding a third rotation will then leave a long gap between each of the three rotations. You mentioned that everything is progressing and your weight is going up, so there’s no reason for you to change that when things are moving in the right direction. I get that the temptation is there to use more kit because you can, but I would rinse all of your exercises in your two rotations and get every last bit of progression. Once progression starts to slow down and plateau that is when I would then consider making some changes to exercises. But I wouldn’t overhaul your training program just change some exercises for like you like movement patterns with the kit you would like to use and stick to two rotations again.

[Marc]

Full legs session today at Shredz! Felt good to be back there, seems like I’ve not been at that gym for a long time after the time I had of with the flu…

…anyway today my session was filmed for the members site. Buzzing to get my first session filmed of this prep and give an update (I won’t say too much here, I’ll leave that for you guys to watch when the video drops).

Session today, 6 exercises in total and 12 working sets;

Standing calf raise
Seated leg curl
Prime lying leg curl
Pendulum squat
Prime leg extension
Adductor

[Marc]

Rest day today, so calories are 4300 – 350p 500c and 100f. I didn’t get my usual rest day deep tissue massage. Instead today I had some chiropractic work, acupuncture and graston wok done. I used to get this done regularly, but I’m now going to keep on top of this alongside my deep tissue massages to make sure I’m covering all areas.

Filming tomorrow for this members site so looking forward to that tomorrow.

[Marc]

So everything has now been ramped up a little more and we hit the 3 weeks out mark on Sunday.

We now have 20mins PWO cardio added in there with a drop in carbs from post workout and also intra workout carbs out.

Been working really hard throughout this prep on improving my posing and making sure come show day that its not lacking for a first timer.

Have attached some photos from last nights posing rounds.

You’ve got a good shape and your posing looks good for a first timer. Keep up the practice it will show on stage.

Don’t be afraid to push for condition, this is what will get you noticed by the judges.

[Marc]

Likely if you’ve had it for a long time surgery will be your best option. For someone who’s never taken gear there’s a good chance you could get the done through the NHS. First course of action would be to speak to your GP about this explain how long you’ve had it, how it makes you feel etc. There could be a waiting list, but there could be a good chance you could get this for free and save yourself thousands.

[Marc]

Hi All

Pull day, I travelled to empire fitness gym today, this gym is 20minutes drive from my house. I really like this gym, Haider first told me about this gym a few weeks ago. They have some really good equipment I’ve put a * next to the ones I’ve travelled here for specifically.

I’ve never been someone to gym hop or feel that I need to use specific kit but in the last few years this has changed. Using the right kit is an integral part for me to help drive progression, which is why Cal agreed my Wednesday sessions needs to be at this gym.

Trained pull today with kerry and I’m really happy with how the session went. There’s still some tweaks I feel I can do to get better with exercise execution, so I’ll continue to work on this and get feedback from Cal.

Todays session:

*Unilateral Nautilus Nitro Lat Pulldown
1 x 10
1 x 12

*Unilateral Nautilus Xpload Seated Row
1 x 9
1 x 12 

Chest Supported T-Bar Row
1 x x 9
1 x 12

Barbell RDL
1 x 8

D-Handle Rear Delt / Upper Back Row
1 x 12
1 x 15

D-Handle Low Cable Shrug
2 x 15

*High Elbow Hammer Strength Preacher Curl
3 x 12-15

[Marc]

Headed over to Birmingham today to get my bloods done at TransformNow and also have and ECG. I would have done this last week but with being ill my appointment got moved back. ECG was all good, everything was in a very healthy range so that’s good to know. I will getting an echocardiogram done once the machine/software is set up in the next month or so.

Because I was in Birmingham I ended up training push at ultimate fitness. This isn’t where I will be training push, but travelling to Shredz today is in the complete opposite direction. Exercises today was dictated by what equipment was there. Although not ideal, this is something I know when training at another gym that my exercise selection will likely be different as it’s not always possible to get the exercises I want done due to what kit the gym has. But anyway push got done, gym was busy training in the evening so headphones in and I cracked on with my session.

Tomorrow is pull, my session will be where it should be so routine will be back to normal.

Side note Hunger is up lol it’s not a problem just thought I’d share it with you all.

[Marc]

Hi Marc

What pro show(s) are you targeting this year?

Daniel

Hi Daniel
My first planned show was the Arnold’s U.K. , but this show is now changing but it will be same weekend Sept 25. That’s my first show planned, then there are a number of shows in Europe over a space of 6 weeks or so that I will compete at. Goal is the mr Olympia invite so that will determine how many/what shows I do