[Marc]

So today after 9days of the gym due to having the flu I was finally back in the gym.

Today marked day 1 of my competition prep for this season, so there has been changes to my previous plan.

Just want to add I’m fully focused for what’s to come this prep. I have clear goals that I have set myself this year and the first is for me to qualify for the Mr Olympia by winning a pro show. This is what I’ve been envisioning this entire off season and now prep is underway it’s staying firmly in my mind. I’m looking forward to using this log to keep you all updated throughout this season.

Training wise, I will training from 3 different gyms as this will be specifically based on the equipments the gyms have. I have been training at a few different gyms recently and this was simply with the view that my training split would be changing and myself and Cal wanting me to get the maximum out of each body part with the best kit available (I’ll talk about what gyms I’ll be using as and when I train there and why).

Diet changes today;

Training day : 350P 650C 80F / 4720kcals

-580kcals down from previous plan

Rest day: 350P 500C 100F / 4300kcals

-600kcals down from previous plan

Steps:8k daily

Previously 6.5k steps

Cardio: N/A

Bodyweight this morning was 292lbs, before I got ill last week bodyweight was hovering around 294-295lbs after calories had been pulled back twice previously since I had finished my push phase. I’m not focused on weight, Just a note I wouldn’t be surprised if this jumps up and I grow into prep. Worth adding when I last competed in 2020 my stage weight was 240lbs, so I’m very confident muscle tissue has been added.

Gym session today was at gym unity (usually this session will be with cal) primarily for the cybex hack squat and because it’s close to wear cal lives.

Quad focused leg session. Today was about me getting back into training, back under load and getting locked into this new training day session. The session went well, day 1 so not expecting fireworks but all boxes were ticked.

Leg Ext (Plate Loaded)

1 x 20

1 x 15

1 x 8-12

Cybex Hack (Reverse Banded)

1 x 8

1 x 12

Seated Horizontal Hammer Leg Press

1 x 12

1 x 15

Dumbbell Split Squat

1 x 15 L/R

1 x 15 L/R

Adductor

1 x 12

1 x 15

Standing Calf Raise

1 x 15

1 x 12

1 x 20 (into double drop to failure)

[Marc]

Hope you feel better!

Day 1 let’s go!!!!!!!

Thank you mate, a lot better than last week.Day 1 of prep ??

[Marc]

So this last week has being ill you could say has been a rest week, but it’s been a forced one and one that couldn’t be helped. The main flu has gone now (just a cold) so tomorrow will be back to the grind and also marks day 1 of prep. I’ll keep you guys updated tomorrow!

[Marc]

Hi Marcus.

I’m pretty new in this methodology about Rir, as I was doing the classic old school bodybuilding set (4×8-12), where you warm up the muscle with one set or two but then you don’t have, and, as maximum, the first set of each exercise in order to take the correct movements.

As I see, you mark, for example, 15 working sets, but, I suppose that to arrive to a weight you do another sets extra, as the style of powerlifting.

But, how many sets or how you manage the weight to scale to arrive to “the working set” because, for example, maybe you push one set thinking that you die pushing it but it seams so easy and you don’t push another as it was 1 only working set…

I’ve read in the first pages too that you tried to involucrate all type of fibers, I suppose that adding isolates exercises or something like that to fill the routine.

Is I say… I’m new and changing my mind (I’ve the Jordan ebook, but I ask you as bodybuilders that applies that methodology)

Regards and congratulations for that amazing physique!

Hi Pablo

Thank you, I appreciate the comment.

So I too also did the style of training you are used to when I first started training, I would do 4-5 working sets, and 1-2 warm up sets.

So with my main working sets, before I get to them I would do feeder sets. This would be where I gradually increase the weight and perform a few reps, to get used to the movement pattern, get a feel for the weight and I would build the weight up right up until I get to my working set.

This way I am prepared for my working set as I have performed feeder sets beforehand. Keeping a log of my workouts each week also helps so that I am not guessing what weight I will use.

I hope this has answered your question, but if you have anymore feel free to drop me a message.[/quote]

First of all thank for the answer and your kindness.

I understand More or less… something better for sure, but I have some doubts again.

I know that now all the people has a log (notebook or excel on the phone), but… what about if you should do the working set with a weight prestablished (that set is to failure?) and you end it looking that maybe you could put another pair of kilos (pounds, I’m Spanish…). You repeat another working set?

For the approaching sets, how much sets you do?

I mean… at the end you maybe could be finish doing… 45 sets in total.

As you see I have doubts hahaha, maybe we can have a conversation . If you want, my Instagram is @pvanzolinibb91 and my mail vanzo_ilitaliano@hotmail.com, for having a continuous contact.

Regards![/quote]
That’s ok, thanks for the question.

When you mentioned is the pre-established weight to failure is this following the RIR way of training? With your working sets this should generally be worked out before you train so you know exactly what you’re doing before you start.

45 sets in total would be a lot of sets and I wouldn’t advise that. If you had a pre-established weight set before your workout that you wanted to do but you’re feeling stronger on your feeder sets you could always do more weight.

It’s ok to have doubts, the main thing I would always say is enjoy your training. When you enjoy that, this usually leads to the best results as you are invested in that way of training.

If you prefer you can message me direct on Instagram if you are still unsure.

[Marc]

Felt a little more like myself today (finally). Still not 100% but it’s the best I’ve been all week. Cal advised still not to train today.

I had an appointment with Chris Knott today about where I’ve been feeling some restrictions in my posing, mainly on my right side of my body. He’s said my anterior delt and chest are very dominant so my stabiliser muscles literally aren’t firing. He’s going to put together some exercises in the next few days for me to do so I can get working on this. Looking forward to cracking on with this as I know it will help both my training and my posing, especially with prep just around the corner.

[Marc]

Hi Marcus.

I’m pretty new in this methodology about Rir, as I was doing the classic old school bodybuilding set (4×8-12), where you warm up the muscle with one set or two but then you don’t have, and, as maximum, the first set of each exercise in order to take the correct movements.

As I see, you mark, for example, 15 working sets, but, I suppose that to arrive to a weight you do another sets extra, as the style of powerlifting.

But, how many sets or how you manage the weight to scale to arrive to “the working set” because, for example, maybe you push one set thinking that you die pushing it but it seams so easy and you don’t push another as it was 1 only working set…

I’ve read in the first pages too that you tried to involucrate all type of fibers, I suppose that adding isolates exercises or something like that to fill the routine.

Is I say… I’m new and changing my mind (I’ve the Jordan ebook, but I ask you as bodybuilders that applies that methodology)

Regards and congratulations for that amazing physique!

Hi Pablo

Thank you, I appreciate the comment.

So I too also did the style of training you are used to when I first started training, I would do 4-5 working sets, and 1-2 warm up sets.

So with my main working sets, before I get to them I would do feeder sets. This would be where I gradually increase the weight and perform a few reps, to get used to the movement pattern, get a feel for the weight and I would build the weight up right up until I get to my working set.

This way I am prepared for my working set as I have performed feeder sets beforehand. Keeping a log of my workouts each week also helps so that I am not guessing what weight I will use.

I hope this has answered your question, but if you have anymore feel free to drop me a message.

[Marc]

I’ve done both training approaches, I can say they both work. But for me enjoyment is a huge factor not only for my performance in the gym but also mindset. Training closer to failure is what I enjoy the most. With periodised programming with de-loads/de-volume it can be an effective way of training. But my take, what you enjoy the most will likely give the best results because you’re fully invested in that method. Don’t overthink it, go with that!

[Marc]

This week has been a complete write off with training. Yesterday I was wiped out, this flu has really got me. I ended up taking a Rapid antingen yesterday just to see if it was more than the flu. Luckily the results were negative but I still feel pretty crap. Today hasn’t been much better, appetite is low, constant headaches just trying to stay hydrated as much as possible and rest up. Sick of this now, missing my routine.

[Marc]

Another crap day, woke up feeling the same as yesterday. Other than getting some client work done and getting my meals in that’s pretty much been my day.

Had a good chat with Cal today, my training has been mapped out/where the sessions will take place to make use of certain equipment the gyms have. I will speak about this more in my next video for this members site (which we will be filming late next week). I can’t wait to get started on prep for this year, but for now I need to make sure my body is fully recovered and over this so I can hit the ground running

[Marc]

I agree with the above comments here. I generally taken longer rest on my compound exercises compared to my isolation exercises as I find them more taxing on my body. But in general as long as I feel like I’ve somewhat caught my breath between my sets then I’m pretty much good to go and crack on.

[Marc]

Quiet day with no training today. I do feel better than yesterday but still not 100%. Hopeful tomorrow that I will be good to get back in the gym because it’s driving me crazy being at home.

Appetite feels like it’s been through the roof today, typical comes to the end of off season and now I feel hungry again lol but it is what it is.

[Marc]

Hi guys
So pretty frustrating day today. I’ve not been out to train because I’ve not felt well I did feel it coming on yesterday but I thought I’d been fine. Kerry has been ill the past week and I thought I avoided it, I’ve been making sure to take extra vitamin d3+k2, vitamin c, glutathione, upped my veggies the whole lot but boom it hit me today.

Pretty much rested the whole day, my mind was saying just go and train anyway but Cal said I’d likely do more harm than good with prep literally around the corner. I’m not one to feel sorry for myself, but really could do without this as I was looking forward to getting stuck into my new training split from today.

What’s in my control right now is resting up and making sure I hit my calories for today even though I’ve not got much appetite I’m making sure I tick this box.

[Marc]

Rest day today, been a pretty chilled day. Did some food prep which is a strange feeling again since my lunchbox prep meal as closed down. I’m still macro tracking for now, so rotating food sources as I please.

New training split starts from tomorrow which will be the following set up.

M – quads (+ 1 ham)
T – chest / delts (+ 1 tricep)
W – back / rear delts (+ 1 bicep)
T – rest
F – hams & glutes (+ 2 quad)
S – arms (+ 2 delt / 1 medial + 1 rear)
S – rest

Looking forward to getting stuck into the reduce leg days and bringing some more attention to detail with my upper body. I train 3 days in a row as I have my children at weekends, so it’s easier for me to have set training days as it’s better for my routine.

[Marc]

Hi Laurenz

My last prep wasn’t with Cal, I was actually working with Abdullah from oxygen gym (brandon curry’s coach). I would have prepped for my comps in 2020 out in Kuwait but with Covid I was back in the U.K.

My last prep (2020) I think if I remember right I had 14weeks until my first show. I had done my own off season food wise, but when starting prep Abdullah took over and the first reduction in calories was huge, which had me questioning is this the right approach (I went with it though). Cardio wise again this was ramped up pretty high from the get go, which ideally with having such a big drop in food it didn’t need for cardio to be so high too.

I think the biggest thing I took away from the 2020 prep is that I did what was necessary for me to get in condition. But I also made some decisions myself which I felt I needed too in terms of when I should refeed and the type of cardio I did (treadmill and not stairs). I’m someone who prefers to listen to everything my coach says, but at the same time my 2020 prep I made some decisions myself so that I didn’t lose more muscle. 14weeks was a rushed prep in my opinion, so working with Cal we are having longer (calories have already been pulled back the last 3 weeks) but officially on prep it will be just over 18 weeks.

My best prep to date was 2018 with IFBB Pro Ernie Taylor. We did 3 shows that year, 3 overall wins and I won my IFBB pro card. He gave me refeeds when it was needed an I held onto my muscle much better in that prep. I also think seeing Ernie in person for check ins each week helped a lot as he was able to make adjustments based on how I looked.

This year prep with Cal I’m looking forward to training alongside him and for him to make any decisions as he feels necessary. I genuinely thing I will thrive on this because I’ve already been working closely with him this off season.

All the best for your prep starting the first week of May!How many shows have you got planned for this year?

Thank you for your open thoughts ? I can completly understand your decisions in the last prep?

I personally will do a 20 week prep & plan to do like 3-5 shows – it is my first offical prep ? The last one (2020) got fucked up one day before the show (covid restrictions), wich was quiet long like 32 weeks and i was totaly fucked mentally 8 weeks out?. This year should only be a “tasting” for competing bc my main goal is international mens open bodybuilding??

Hopefully it will be better this year ☀️[/quote]
That’s ok, thanks for asking the question.

20 weeks is a good amount of time, all the best for your shows this year. Try to enjoy the process as much as you can, 2020 is history now but it gave you a taste for what dieting for a show is like. Use 2020 as an experience and build on it to bring your best to the stage!

I’m sure this year will be good for you, positive mindset!

[Marc]

Pull session today, travelled to a gym around 20mins from mine. Got some good equipment there, so I’ve been using this gym a lot more recently.

Still feeling some impingement in my right shoulder/lat so I didn’t do any extended sets today and kept load comfortable to limit any unwanted pain. Looking forward to getting this looked at next week, but overall another decent session.

Had a chat with Cal today about how my training split will change, so I’ll update you all next week on what the changes will be any why we’re making them.

Todays session;
Single arm rope pullover:
2×12

Single arm Nitro pulldown:
1×10
1×12

Nautilus single arm row:
2x12sets

T-bar row chest supported:
1×11
1×15

Hammer strength mts bicep curl:
2×12-15