[Marc]

Rest day today, usually I would have a sports massage treatment on a Thursday but not today. Myself and Kerry have done a 4 hour round trip drive to watch my daughter at her first gymnastics British championships, which was really cool to see her competing on a big stage and handle her nerves really well considering she’s 12 and it was being recorded live.

I feel quite tired today and Kerry definitely sensed that, so she did drive back home from the competition which originally I was going to do which is very kind of her.

Definitely plan for an early night, 3rd leg session of the week tomorrow!

[Marc]

Well done on your win, great achievement especially for your first show! I agree with what the guys have said, slowly increasing calories. But with the universe finals close, be sure to keep an eye on condition so that you come in even sharper for the finals. Concentrate on the May show first then have a think afterwards on what to do about October and the British Finals. Keep us posted

[Marc]

Biceps, calves and hamstrings today. Kerry jumped in with on the leg movements today which was good. She trains hard so it’s never a hindrance to my training, we push each other equally.

Solid session today and again no extended sets. But I do take some forced reps where I could today which was good.

I did a few rounds of posing today after training also.

Single arm cable biceps curl
1 x 11
1 x 15

High cable bicep curl
1 x 15
1 x 12

Seated calf raises
1 x 12
1 x 15
1 x 15

Seated leg curl
1 x 8+1
1 x 12

Prime lying leg curl
70kg top – 10kg middle x 8 + 2
60kg top x 11+1

Adductor
7 plates x 9+2
5 plates x 17+1

RDL
1 x 8

[Marc]

Hi Bodan
Would you be able to have 1 push session more chest focused and your other push session more delts focused? Does your gym have enough equipment for a set up like this?

I think it’s good to be able to get strong across different rep ranges so changing rep ranges is definitely an option.

[Marc]

Push today with Rhys. Progress across all exercises with either increased reps or weight.

Everything moved good, I was a little tired going into today’s session due to some external things going on but I channeled that into today’s workout – you could say controlled aggression!

A few exercises today I took a spot where it was safe too. It’s good to have a training partner who knows when this should happen.

Workout today as follows;

Pec deck
Stack x 15
Stack x 15

Chest press
5pps x 9+1
4pps x 14+1

Prime incline press
2pps middle and 2pps top x 7+1
2pps middle and 1pps top x 11+1

High cable crossover
2 sets x 14
1 x 18

Standing cuff lateral
1 x 20
1 x 16
15 x 11+2

Cable body cable extension
1 x 20
1 x 15
1 x 20

Over the shoulder cable extension
1 x 20
1 x 15

[Marc]

I prefer to have it pre workout to help with increasing exercise performance. Definitely wouldn’t want a tingling face first thing in the morning for no reason lol

[Marc]

Leg session today with Rhys. I Switched up the order of exercises for this quad dominant session. Adductor machine was moved to last exercise of the session and the compounds were all done before the adductor machine mainly because I wanted to get the heavier lifts done first.

I added Pivot leg press back in today also to get some more quad work done in the session. Worked in higher rep range for this and after the pendulum squat I didn’t need much weight, focused more on time under tension.

Adductor was a lot harder last exercise today but I’m really happy with how the set up went today so I’m glad I made the changes.

Today’s quad dominant workout looked like this;

True Squat Calf Raise x 3 sets:
1 x 70kg per side x 14
1 x 80kg per side x 10
1 x 60 per side x 12

Prime Leg Ext x 3 sets:
6plates x 15
7 plates x 12
1 x 15 +(3 plates top pin / 3 plates middle pin)

Atlantis Pendulum x 2 sets:
7 plates x 12
6 plates x 11

Pivot leg press x 2 sets:
340 x 16
340 x 15

Dumbbell Split Squat x 2 sets:
1 x 15
1 x 15

GymShop Adductor x 2 sets:
6plates x 14
5 plates x 12

[Marc]

Hi guys

Check in done this morning! Happy with the visuals, weight holding at 301lbs. Going to send check in over to Cal tomorrow morning, I know he had his seminar today which I’m sure would have been very good so I held off sending my checking until tomorrow.

Rest day today. Day spent with Kerry and my 5 year daughter. We headed to the park for abit lol, trying to keep up with a 5 year old and Kerry pushing them on a zip wire was all fun and games ha but a day well spent.

Also went to see my parents, although I live like 5 mins away my days are pretty hectic so I don’t see them as often as I like so was good to catch up with them.

[Marc]

We all have body parts that are stronger than others. Like Jordan and Hilly said, don’t force things by doing even more. Be consistent over time and by time I mean years and the results will follow. Nail the basics, day in and day out, year by year and changes will happen!

[Marc]

Back session today with Kerry at Shredz. Really happy with today’s session, worked to 1 rep short of failure with my sets today with this still being week 1 in my training block.

Straight sets only, no extended sets with rest pause or dropsets that will come as the weeks go by. 5 exercises, 10 sets in total.

Today’s workout was;

Single arm d handle pulldown:
1 x 8
1 x 12

single arm Cybex row:
1 x 11
1 x 13

T-bar row:
1 x 6plates

D handle low cable rear delt row:
1 x 12
1 x 9
1 x 20

Shrugs:
2 x 15

[Marc]

Hi Andrew
The pictures are useful here, you look visibly leaner in your legs than upper body. I agree with Clare, continue to cut for a little longer, as this will put you in leaner position for you to start bulking and give you longer to push up bodyweight with less bodyfat.

[Marc]

So today has ended up being another rest day. I spoke with Cal as today I was travelling a few hours each way to see an osteopath about the restrictions I’m getting in my scapula and based on this he advised me to take a second rest day instead of training early morning.

So today with me not training I am one quad dominant session down this week, but after having a de-volume week last week it’s not necessarily a bad thing as this week still is essentially easing back into training.

Trip to see the osteopath was useful. He’s going to be feeding back to myself and Cal on how I can improve what’s going on. The things for me that I am finding frustrating is not being able to hit my poses to the best of my ability in particular, front lat spread, rear lat spread, side triceps and rear lat spread. I’ve also not done any shoulder pressing in months due to pain in my front delt (my physique hasn’t suffered for it) but it’s something I want to know why/how it can be improved.

I know I have more in each shot and although I am my all time heaviest this off season, I still refuse to accept it’s just a mobility issue. So this is why I made the trip today in person to get some answers and put a plan in place.

Looking forward to pull tomorrow and getting back in the gym.

[Marc]

Rest day today. Cal changed my non training day cals, my carbs have gone up by 50g, which now puts me at 750C, 350P and 100F. My weight this morning fasted was just over 301lbs, so considering my push phase ended a few weeks ago bodyweight is holding well as is composition.

I had a sports massage today, lower body focused.

Just over 6 weeks until prep starts and I’m at the stage now where I am counting down the weeks because I can’t wait to get started and see the improvements I have made over this off-season.

[Marc]

Solo session today close to home. I’ve had quite a few sessions recently where I’ve been training on my own. I think it’s good to have a training partner, in my case my coach who can help push me through my workouts and critique/tweak exercises. But I think what’s important is being able to take your sets there when you’re on your own. When you want something bad you need to be able to find it without relying on anybody else.

So today was calves, hamstring and biceps. I switched biceps and put it at the end of my workout instead of at the start. I wasn’t a fan of this change, after RDLs even though it was 1 set I’d much prefer to end my session there. So next time out I’ll revert back to biceps first in this session.

Today’s workout was good and went as follows;

Seated calf raise:
1 x 12-15
1 x 9
1 x 20

Seated leg curl:
1 x 10 –
1 x 8
1 x 15

Lying leg curl:
1 x 12 – plate
1 x 8
1 x 15

Seated adductor:
2 x 20

RDL:
1 x 6

Single arm cable bicep curl:
1 x 8
1 x 15

High cable single arm bicep curl:
1 x 15

[Marc]

Push session today at Shredz! Cal was back in for this workout and it was also filmed by magic eye for you guys on the JP members site.

Really happy with how today went, this is the most load I’ve used since my pec strain and also the first time I’ve used the prime incline press since I had the injury.

But anyway I won’t say too much on the session, I’ll leave it until the video goes live for you all to see.

The workout today was:

Pec deck
Stack x 15
Stack x 13

Chest press
5pps x 9+1
4pps x 11 +1

Prime incline press
2pps middle and 1.5pps top x 9+1
2pps middle and 1pps top x 9+1

High cable crossover
20 x 12 x 2sets
20 x 10

Lying cuff lateral
15 x 15
17.5 x 12
12.5 x 15 + 3

Standing cable lateral raise 1 dropset
12.5 x 8+2
7.5 x 6+3

Cable body cable extension
1 x 20
1 x 11
1 x 20 + 2

Over the shoulder cable extension
1 x 15
1 x 15