[Marc]

Hi all

So after yesterday’s events with my pec, woke up this morning no real pain, bruising or swelling so that’s all positive. Going to give it the time to heal which will likely be a few weeks, but still get some lower body sessions in. I’ll just have to be more mindful not bracing to hard on the left side of my body. The injured area is literally in the crease of my armpit at the top of my bicep/pec but visually you wouldn’t even notice anything had happened which I’m pleased about because it could have been worse.

I’ve been on non training day calories today so 5325. Literally been resting, eating and I got a nap in today.

Had a chat with Cal earlier, we may well still get a leg session in Friday (instead of de-load) and to be honest I’m still raring to train so it’s likely it will happen.

Good catch up with Haider today talking about life and the direction we aim to head in.

[Marc]

Hi guys
Earlier session today than usual, I trained after 1 meal today as I’ve got my daughters this weekend so my last session of the week was this morning. Really happy with how today’s session went. I had a solid nights sleep, which helped performance in the gym today.
Today I also checked in, morning weight 135.8kg so my rate of gain this last week is 1.1kg which I am more than happy with.
A few check in pictures added to today’s log (hopefully they upload ok) from different angles. Still finding the right side of my shoulder/lat is feeling tight so this is something I will need to get addressed.
Sitting around my heaviest weight, so I need to start scheduling regular posing practice. I always say if you can pose at your biggest/heaviest weight on prep it will be a lot easier when dieting. Then it would just be a case of refining poses the leaner I get.
Week 2 / 15.01.22 – Saturday; Pull
18 working sets
Single arm d handle pulldown / lat bias x 3 –
45 x 12
50 x 10
40 x 15
Watson chest supported t bar row x 2
140 x 8
100 x 16
Low cable d handle row / mid back bias x 2
60 x 16
70 x 10
Nautilus machine rear delt fly x 3
60 x 12
70 x 11
50 x 15
Low cable rear delt row x 2
60 x 15
50 x 20
D handle low cable shrug x 2
Stack x 15
45 x 20
Single arm high cable crucifix curl x 2
17.5 x 20 L/R
22.5 x 15 L/R
Single arm low cable d handle curl / facing in x 2
22.5 x 15 L/R
22.15 x 15 L/R

That side chest bud. Wow [/quote]
Cheers Hilly

[Marc]

Hi guys

So today was push session. First exercise prime incline press, 5pps reps were flying but a few reps in at the top of the movement I felt 2 pops on my left side. Had a check in the mirror, no real swelling, just a slight bit of pain and no obvious bruising.

I managed to get an emergency appointment to get an ultrasound scan on it and get a few different movement tests done too and strength is still good. Looking like a grade 1 pec strain, so the lower end in terms of recovery. I also went in the cryotherapy chamber that ABsports therapy clinic had to help promote recovery too.

Notes will be typed up tomorrow and sent over the Mofobodymechanic for a plan of action to be put in place.

Two days in a row now with setbacks with training and injuries. Not ideal, but there’s no disfigurement to the pec so I’m looking at the positives here.

I’m going to book in with the clinic I went to, get some shockwave therapy to help heal the pain I got in the side of my hip yesterday to get me back training legs while the pec is healing.

Definitely not going to sit home and feel sorry for myself because I can still get training done. It’s likely I’ll take the rest of this week off and make this like a de-load week and pick up legs from next week.

I’ll keep you all posted when I find out more, but work will still get done that’s for sure.

[Marc]

Hi Brin
Well done on dropping the lbs you have done over the last 7 weeks.

I agree with Clare here, if you continue to drop some more bodyfat it will give you more time in a calorie surplus when bulking. It will also set you up better knowing that you won’t be holding more bodyfat from the start of the bulk, which will help you to push calories higher should appetite allow.

Keep us posted on what you decide to do

[Marc]

Hi Guys

So legs today didn’t go to plan. Still felt a pain in my left hip/down my IT band like what I felt on Fridays leg session.

I attempted feeder sets on pendulum but it just didn’t make sense to do the movement from what I was feeling. Based on this I didn’t attempt pivot leg press.

Today’s session end up looking like this:

Week 3 / 17.01.22 – Monday ; quads / tag on hams #1

Standing toe press (on tru squat) x 3

80kg per side x 20

90kg per side x 8

65kg per side x 20 + double drop set ensuring 40 total reps for the set

Prime Leg ext x 3

120kg (middle pin) x 15

80kg (middle pin) + 40kg (top pin) x 15

100kg (top pin) x 20

Gym shop adductor x 3

100 x 10-15 (2 second in contraction):
100 x 13
100 x 11
75 x 15

Cybex VR2 Lying Ham Curl

200 / stack x 11

175 x 12

175 x 12

Definitely frustrating not being able to complete my workout and hit numbers that had been set. I didn’t train with cal today, he was still feeling the effects from training everyday out in Dubai with Haider… I’ve spoken with Cal we’re going to assess over the next few days whether we can continue with this split or if we need to drop back to two days on legs.

I’ve already messaged Mofobodymechanic about what’s going on, so I’ll wait for his feedback/advice.

I’ll try not to dwell on this, there will always be a way to work around things and that’s what I need to remember right now.

[Marc]

Hey Hector, after what meal you usually training?

Hi Adekss

I usually train after 2 meals, if training slightly later then it would be 3 meals

[Marc]

Hi Guys
Hope everyone has had a good weekend.

Rest day for me today, chilled day with the family and an off plan pizza meal.

Cals back, so we resume training together tomorrow now he’s back from seeing Haider in Dubai.

Plan to get an early night, so I’m feeling fresh tomorrow!

[Marc]

Today’s check in – these last few weeks I have been trying so hard to “feel” my back work.

I’ve never been able to connect or feel my mid/upper/traps at all. I am definitely starting to see a difference in the development since I have been putting my emphasis on my back training so hopefully this is the start of me not having a shit back anymore ??

Hi Adam

Not shots here. Training back isn’t always the easiest muscle group to connect with because the most of the time we can’t ourselves directly working the muscle.

But with you saying you’re starting to see the difference in developments tell me you’re getting a better connection than before, so that’s good to read.

You have a good shape and muscle on your frame. I agree with Jordan with his comment about doing some direct Glute work. Exercises like Glute drive/hip thrusts and 45 degree hip extensions will target your glutes. This will
Help your side and rear shots especially with your tie-in. You may be doing this already, but I’d also add in some adductor exercises as this will help to close the gaps in your legs and make you look even more complete.

Keep up the great work ??

[Marc]

Good good weeek!!
Rly productive, with loads of improvements not only in the bodybuilding but overall life aspect, I learned to keep my goals inside until theyre achieved, and this week I should be able to speak about 3 of these, which Im really happy about
Todays call with Kuba and team was immense, gonna move loads of people forward, so thankful to surround myself with people like they are!
Two interviews with big guys from our industry comming this week!

Pleased to read this bro, sounds very positive so keep moving forwards ??

[Marc]

Hi Evan

Thanks for the message, appreciate it.

Yeah that’s right, my meals generally aren’t the same each day. I have set sources of carbs, protein and fats that I use but I go with what I like for that day to help me meet my calories.

But I do have some set structure,
For example meal 1 is always
Scrambled eggs
Steak
Rice flour
Banana/ pineapple

But on a whole I find this works better for me in off season macro tracking hitting calories.

In the complete opposite when it comes to prep, when I like to follow a meal plan.

For me macro tracking in off season with high calories allows for foods I enjoy a little more and also helps when I have my 2 daughters at the weekends to be flexible with them.

[Marc]

Another two check in pictures because it didn’t upload with my last log

[Marc]

Hi guys
Earlier session today than usual, I trained after 1 meal today as I’ve got my daughters this weekend so my last session of the week was this morning. Really happy with how today’s session went. I had a solid nights sleep, which helped performance in the gym today.
Today I also checked in, morning weight 135.8kg so my rate of gain this last week is 1.1kg which I am more than happy with.
A few check in pictures added to today’s log (hopefully they upload ok) from different angles. Still finding the right side of my shoulder/lat is feeling tight so this is something I will need to get addressed.
Sitting around my heaviest weight, so I need to start scheduling regular posing practice. I always say if you can pose at your biggest/heaviest weight on prep it will be a lot easier when dieting. Then it would just be a case of refining poses the leaner I get.
Week 2 / 15.01.22 – Saturday; Pull
18 working sets
Single arm d handle pulldown / lat bias x 3 –
45 x 12
50 x 10
40 x 15
Watson chest supported t bar row x 2
140 x 8
100 x 16
Low cable d handle row / mid back bias x 2
60 x 16
70 x 10
Nautilus machine rear delt fly x 3
60 x 12
70 x 11
50 x 15
Low cable rear delt row x 2
60 x 15
50 x 20
D handle low cable shrug x 2
Stack x 15
45 x 20
Single arm high cable crucifix curl x 2
17.5 x 20 L/R
22.5 x 15 L/R
Single arm low cable d handle curl / facing in x 2
22.5 x 15 L/R
22.15 x 15 L/R

[Marc]

Last leg session of the week today. Started off well, but top set on hack squat felt a slight pain again in my IT band, Similar to what I felt before Christmas.

Today’s session:

Week 2 / 14/01/22 / Friday; quads / tag on hams #2

*Standing cybex calf raise x 3*

Stack x 15 ✅ 175.5 (stack)

Stack +5kg x 15 stack

Stack x 20 + 2 drops to reach 40 total reps
175.5 x 12
139.5 x 12
112.5 x 16

*Cybex vr1 Adductor x 1*

65.5 (stack) + 40kg 15

*Cybex hack squat (gen 2) x 2*

7pps + 5kg – 9

Should have been 5.5 pps x 15-20, but I did:
4.5pps x 9

*Low stance hammer strength horizontal leg press / single leg x 2* too much pain in IT band so did not do this exercise

*Standing hamstring curl x 3* – went lighter here to avoid any stress on IT band

30 x 15

30 x 15

30 x 15

I trained at a different gym today. Used the same version of the cybex hack squat that I normally used but I couldn’t get into my set like normal, maybe psychological.

Today was a reminder that I still need to be cautious with the IT band. It might mean next week legs that I take hack squat out and replace it with another quad dominant movement, but I will see how things go over the next week. Definitely did the right thing backing off the weight and listening to my body, as it gives me the best chance to come back next week and still train legs as I would like, even if it means changing a few exercises.

Disappointed with how today went, but I won’t let it get me down because that negativity will be no good for my mindset. Pull session today, so I’ll put today behind me,

[Marc]

Hi Evan

Where possible I’d still try to go for whole meals. Remember your meals don’t have to be meals that necessarily have to be re-heated.

For example; chicken pasta salad, wraps with protein in such as chicken or steak.

I agree with Jake though, if you can prep your meals before hand, likelihood there will be a microwave around for you to re-heat your food so you don’t have to cook your food from scratch.

[Marc]

Hey Marc.

Are all of these sets to the absolute failure? Also, how come that high ish rep ranges on almost everything?

The sets are to failure or just short of failure. If the reps are there and it’s safe for me to take them without injury I will take it. I use different rep ranges, 6-8, 8-12, 12-15, 15-20, 20+. Getting strong across all rep ranges is my goal here and theres no set rep range that will work better than the other for muscle growth