[Marc]

Solo session today at my local gym. After what’s felt like the longest time after being ill I’ve got a leg day session completed – quad focused. Didn’t work to failure as I’ve been off from the gym and still not fully back to myself yet, but it’s a session completed. Heading to bed shortly, hopefully I wake up even better tomorrow

[Marc]

Hi Tyler

From my own personal experience try not get caught up in scale weight. The scales are there as a guide so you can see how your body is responding to prep but that shouldn’t be your main focus for being stage ready.

I’ve prepped several times and I’ve also found the best version of me is when I’ve stepped on stage not trying to be a certain weight. When you’re shredded that’s when you’re ready. Aim for condition and wherever your weight lands so be it.

Also with how you felt with your pictures, use this as fuel. Prep will have you overthinking every last detail. Stick to the plan and nail every variable. Your body will change a lot during prep so keep the end goal in mind. It won’t be easy, but it will be worth it.

All the best with your prep!

[Marc]

Another day no training today, but getting better so that’s a positive.

Just on my way back with Kerry from an IFBB Pro League meeting at Ultra Flex Gym Rotherham. Good to chat with other U.K. pros and get updated on all things pro league. Good vibe and clear to see everyone is pushing in the same direction. About an hours drive to get back, so it will be home and bed with today much a late night for me.

[Marc]

I agree with Meg here, when exercises are limited for a body part like triceps I would want to make sure I’m choosing exercises that work well for me.

I only have two triceps exercises myself with my training split and I go for cuffed cross body cable extension and single arm over the shoulder triceps extension. I’d love to do triceps dips but these cause my elbows pain so I avoid that exercise.

In short, go with what works best for your body

[Marc]

It looks like this week is pretty much a complete write off unfortunately. Felt a little better when I woke up this morning, but as the day went on I ended up spending the majority of day in bed. I’m still making sure I’m hitting my non training day calories even though appetite is down because i want to stay in control of what I can.

Really want this done with now, I hate being forced not to train.

[Marc]

Hi guys

Late entry for this evening. Usual rest day today, although this whole week feels like a rest day with only 1 workout so far with me being ill.

Still not feeling great, hoping tomorrow will be better but based on today doesn’t seem like I feel much better

I’ll keep you guys updated tomorrow!

[Marc]

Hi Barry

Tom’s reply is really good here and has given some sound advice for you to consider.

For myself my upper body has always been further ahead of my lower body, so I’m constantly trying to play catch up to improve my legs.

This off season I had been introduced to a lower specialisation block from Joe Jeffrey.

With my split it was set up was follows:
Full legs
Push
Full legs
Rest
Pull
Full legs

With legs being 3 times a week a lot of emphasis was placed on recovery. I had no more than 4 exercises in my leg sessions and each training block last 4 weeks.

Week 1 – 3 reps in reserve
Week 2 – 2 reps in reserve
Week 3 – 1 rep in reserve
Week 4 – go all out

As the weeks went by the number of sets also increased. A lot of emphasis placed on time under tension and also working across various rep ranges, for example 8-12,12-15, 15-20.

Definitely don’t be ashamed mate, we’re all here to learn.

[Marc]

First session of the week today because I’ve been ill. In all honesty I think I rushed getting in the gym today. I always knew today was going to be a lighter session after a few days off, but I wanted to still give it a go and see how I felt.

I did my usual workout today, but I left I biceps at the start. I did attempt RDL as my last exercise like I normally would in this session but that was a little to ambitious for today.

I’m going to take tomorrow as my usual rest day. Then see where I’m at come Friday. Frustrating as it is I just need to make sure I get better and no prolong the process.

Had a chat with Cal today at the gym, next week we move into maintenance phase for 4 weeks before heading into prep so I’m really looking forward to that.

Standing calf raise:
2 x 8-12
1 x 15

Seated leg curl:
2 x 8-12
1 x 12

Lying leg curl:
1 x 8
1 x 12

Adductor machine:
2 x 12-15

[Marc]

Another rubbish today, I’ve not been out of the house because I still feel unwell. Better than Sunday but still not great. Slept quite abit today, really hope tomorrow will be a better day because I hate being out of routine

[Marc]

Hi JP

With the split set up that you wrote, have you tried it yet? Are you training days fixed or could you break your training days up more for example 2 on, 1 off?

You mentioned that your posterior chain and arms are a main focus. Have you thought about having your areas to improve earlier in the week or after your rest days so you’re more rested going into the workout as they are priority body parts. Also instead of having a quads only leg day, including some hamstring exercises could be of benefit too as at the moment you’re only training hamstrings once a week with this split.

[Marc]

Hi guys

Sorry for no post yesterday, felt pretty crap so I was in bed resting I wasn’t on my phone or social media.

Kerry hadn’t been well from around Thursday last week, I thought I had got away with avoiding it as I’ve been doubling up on my health supps so I didn’t get ill too. Saturday evening it hit me. No gym today, been sleeping and waking up to get my meals in as I don’t want to miss them.

Hopefully tomorrow I wake up better so I can get back to my usual routine.

I didn’t even manage to get a check in done yesterday like I normally do on a Sunday as I felt that bad. Anyway enough feeling sorry for myself, just an update of where I’m at

[Marc]

Here are some comparison pictures

Well done, changes are happening keep it up

[Marc]

Last session of the week today and a solo session. I hit pull on my own at a gym around 20 mins drive from me. Went there today mainly for the Nautilus kit the gym and also to use the hammer strength bicep curl machine. The connection with these machines is unreal, from rep 1 I can really feel the muscles engaged. Potentially this will be my pull day gym to train at.

Happy with how today’s session went.

Today’s session was;

Single arm Nautilus latpulldown
1 x 11
1 x 13

Single arm Nautilus xpload row
1 x 8
1 x 12

Hammer strength mts row
1 x 9
1 x 15

Rear delt row
1 x 12
1 x 15

Shrugs
2 x 15-20

Hammer strength mts bicep curl
1 x 8
1 x 12

[Marc]

Busy day today which meant a later session for me this evening.

Solo leg session today at Shredz. No cybex hack squat at this gym, so the Watson hack was on the menu. Going into the session I was open minded with the thought I can get the job done using this hack squat.

I had some new mobility drills for lower today (from the person I went to see last week) so I put them into action before my session.

I would normally have done adductor first today, but that exercise was pulled as with the slight pain I get in my hips it was removed from my session so that it didn’t interfere with my squat pattern from doing heavy adductors as my first exercise.

Watson hack squat first thing Exercise I could not get into this exercise at all. I wasn’t a fan of moving the machine height around to try and get the best angle, I much prefer the cybex. I left the Watson out and added the pivot leg press in as a second exercise instead.

I didn’t let the first exercise throw me off, I still had a job to do so I stayed in the zone and had a good workout.

Today’s workout was;

Leg extension
1 x 10
1 x 12
1 x 16

Pivot leg press
1 x 10
1 x 12

Db lunge
2 x 15
1 x 20

Standing calf raise – tru squat
4pps x 12
3pps x 16

[Marc]

I’ve stopped training my legs 7 days out before and my last competition I trained them 2 days out purely because of lockdown and the show was moved forwards which I didn’t know on the day I trained legs.

My personal experience I will be training legs closer to competition as my legs were a lot fuller.

For yourself if in shape like Jordan said it won’t make much difference. Just be continuous not to train to complete failure if you train them 3 days out as you want to be able to pose on stage without legs feeling sore.