[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

[Marc]

Hi Guys…

12th – Wednesday; hams / tag on quads #1

My morning started with cardio 15mins on treadmill, 5 rounds vacuums and stretching.

13 working sets total

Hammer strength seated calf raise x 3

40kg ps x 20

60kg ps x 12

40kg ps x 20 + followed this with 2 drop sets to ensure 40 total reps

GymShop Adductor x 2

120kg x 12+1

100kg x 14+2

Cybex VR2 seated leg curl x 2

105 x 11+1

84 x 12 + 3 (RPE 10)

BB RDL

180 x 8

160 x 10

Prime leg ext – loading short x 3

(holding contractions for 1 second count)

100 (bottom) + 30 (middle) x 20

100 (bottom) + 30 (middle) x 20

100 (bottom) + 30 (middle) x 15

Low closer stance quad dominant 45 angle leg press x 2

400kg x 30 (continuous) – 350kg x 30

350kg x 40 (continuous) – 300kg x 40

Another leg session in the bag. I trained earlier than usual today because I’m traveling on the motorway shortly, around a 2.5hour round trip to pick my daughter up from gymnastics training.

Session went well, numbers up across the board this week. This is the second time doing RDL consistently within a training block since I joined Cal. No recording breaking weights, but really pleased that no lower back pumps are kicking in – which is the reason we had to take these out of my training splits before. But having this hinge movement in consistently will really help my bring up my posterior chain, so the weight is being increased gradually.

Today’s the end of my session, when I got to leg extensions I definitely started to feel my energy start to dip. I reset, dug deep and made sure I finished my session that was planned.

High rep leg press, let’s just say my quads were pumped. It was planned to rest pause if needed, but I managed to push through with continuous reps to hit my targets on the two sets. Weighing just shy of 299lbs, performing high rep sets that are controlled really does come down to cardiovascular capacity.

Tomorrow is a rest day, massage is booked in so I’m looking forward to that.

Leg days are getting more volumous and harder it seems, Marc! the increase on rep ranges are really something people mention that is a game changer for their legs, getting strong on higher rep ranges for quadriceps seems to wield alot of progress for most of people who had trouble with them on the past! really loving the log tho[/quote]
Volume is definitely creeping up this second week, as it the weights too. The main goal with the various rep ranges I’m using in my training sessions is to continue to get strong across all rep ranges. Recovery between sessions is absolutely fine right now for legs, so volume is spot on at the moment. Thanks Cesar

[Marc]

Morning all

300lbs upon waking today. My heaviest weight today ever. Pleased with how body composition is at this weight too, so there’s room to still push up some more and solidify this weight before prep starts around April. Still not trying to get caught up with weight, it’s the overall improvements to my physique myself and Cal are paying closer attention too.

Rest day today, sports massage this afternoon this will be on my legs. Some client work to get done, haircut and pick my daughter up from gymnastics training this evening – so still a few things to get done.

Non training day calories today, Macro split is – P350 / C700 / F125 = 5325

I’m a macro tracker (well kerry tracks it for me. Not being a big eater I find it works better for me not knowing how much calories are in each meal) in off season so my foods can vary from day to day. My lunchbox meal prep is a game changer, pre-cooked food and have lots of different foods so it makes it easier to eat what I enjoy and also says kerry time preparing food.

Protein sources:
Steak, lean burgers, salmon, eggs, chicken, jp iso whey pro

Carbs:
Jasmine rice, rice flour, pineapple, banana, orange juice, pasta, wraps, cookie, mixed veg

Fats:
Almond butter, peanut butter, egg yolks, coconut oil

I’ve likely missed off some food sources, but these are my go too at the moment to make sure I hit my calories. Training day food is the same, just higher amounts.

[Marc]

Hi Guys…

12th – Wednesday; hams / tag on quads #1

My morning started with cardio 15mins on treadmill, 5 rounds vacuums and stretching.

13 working sets total

Hammer strength seated calf raise x 3

40kg ps x 20

60kg ps x 12

40kg ps x 20 + followed this with 2 drop sets to ensure 40 total reps

GymShop Adductor x 2

120kg x 12+1

100kg x 14+2

Cybex VR2 seated leg curl x 2

105 x 11+1

84 x 12 + 3 (RPE 10)

BB RDL

180 x 8

160 x 10

Prime leg ext – loading short x 3

(holding contractions for 1 second count)

100 (bottom) + 30 (middle) x 20

100 (bottom) + 30 (middle) x 20

100 (bottom) + 30 (middle) x 15

Low closer stance quad dominant 45 angle leg press x 2

400kg x 30 (continuous) – 350kg x 30

350kg x 40 (continuous) – 300kg x 40

Another leg session in the bag. I trained earlier than usual today because I’m traveling on the motorway shortly, around a 2.5hour round trip to pick my daughter up from gymnastics training.

Session went well, numbers up across the board this week. This is the second time doing RDL consistently within a training block since I joined Cal. No recording breaking weights, but really pleased that no lower back pumps are kicking in – which is the reason we had to take these out of my training splits before. But having this hinge movement in consistently will really help my bring up my posterior chain, so the weight is being increased gradually.

Today’s the end of my session, when I got to leg extensions I definitely started to feel my energy start to dip. I reset, dug deep and made sure I finished my session that was planned.

High rep leg press, let’s just say my quads were pumped. It was planned to rest pause if needed, but I managed to push through with continuous reps to hit my targets on the two sets. Weighing just shy of 299lbs, performing high rep sets that are controlled really does come down to cardiovascular capacity.

Tomorrow is a rest day, massage is booked in so I’m looking forward to that.

[Marc]

Hi John

I completely agree with Clare here. It sounds like you want to both bodybuild but also socialise with your friends and go out.

As long as you can accept that this is the balance you want doing both, don’t be too hard on yourself with your bodybuilding results.

Try to still nail down a good routine when you do train. Also hit your micronutrients and macronutrients (if you follow a food plan), take your health supps, sleep well, stay hydrated and you can still make some progress. It might not be to the level than if you weren’t drinking, but you can still progress.

[Marc]

Can you list your daily supplements

Daily supps all by JP :

JP Whey ISO pro – generally with meal 1 and post workout

First thing in the morning – JP k2 &d3, oh-mega pharma pro, love heart, curcumin, vital support

Jp In sure – with meal 1, pre and post workout as these are my higher carb meals

Pre – JPREpare and pump 2.0

Pre bed – JP halcyon, vital support, oh-mega pharma pro, JP dream sleep

I’m still yet to try more of the product range so I’m sure this will change over the coming months, so I’ll keep this updated on my log with what I am using

[Marc]

Tuesday 11th Jan ; Week #2 Push

Another solid session. I trained with Rhys today (one of my regular training partners). He’s very strong, so it works well for me to push harder and thats exactly what I did.

18 work sets total

Prime plate loaded incline x 3

(Get spotter from the back and just get them to hold onto the spotting arms to guide you through)

95kg ps (middle) x 9

80kg ps (middle) x 16

60kg ps (top) + 20kg ps (middle) x 14+1

Nautilus seated chest press x 2

(Seat : 3 / back pad : 2)

100kg ps x 8+1

80kg ps x 11+2

Cable d handle costal fly x 4

27.5 x 15

27.5 x 11

25 x 11

20 x 20

Lying cuffed laterals x 4

12.5 x 20

17.5 x 20

20 x 15

20 x 12+1

Cable cross body triceps ext x 3

15 x 20

17.5 x 20

17.5 x 15

Cable overhead triceps ext x 2

15 x 20

15 x 20

This morning my usual routine. 15mins fasted slight incline treadmill walking, followed by 5 rounds of vacuums holding for time, some ab exercises, then stretching and mobility. This lasted around 35mins total.

In the next few days I’ll post up what my food is looking like currently and how I reach my macros for training and non training days.

[Marc]

Hi Daniel

If you are in a position to train then I would definitely say start to increase your calories. The increase in calories will help your recovery and you will be able to regain muscle mass and strength being in a surplus.

If you still find you’re holding bodyfat higher than you want, think about adding in some steps/cardio if you aren’t already.

I’d weigh up what your goal is now. If you want to gain strength and help recovery bodyfat will increase being in a surplus. If you want to drop bodyfat then doing a re-comp and reducing calories will help this.

[Marc]

Week 2 / 10.01.22 – Monday ; quads / tag on hams #1

Later session than planned today, had to sort a few things out before heading over to the gym. Still got a slight cold, but a lot better than yesterday. Cal is away this week in Dubai with Haider, but there’s work to be done so business as usual. Kerry (my Mrs) joined me on a few exercises today as she was training legs too.

14 working sets total

Standing toe press (on tru squat) x 3

75kg per side x 15

85kg per side x 12 – RPE 10

60kg per side x 20 + drop set taking a plate off either side all the way down to 1 plate only / all to failure – 20/12/15 reps

Prime Leg ext x 3

130kg (middle pin) x 17 reps

90kg (middle pin) + 40kg (top pin) x 16

110kg (top pin) x 22

Pivot leg press x 2

500kg + green band x 17

400kg (no band) x 25

Atlantis Pendulum (with foam roller) x 2

120kg x 12-13

100kg x 15 RPE 10

Gym shop adductor x 1
95 x 13 (2 second in contraction)

Cybex VR2 Lying Ham Curl x 3

200 / stack x 10

175 x 12

175 x 10

Session was a bit slower than I wanted, having to wait around for a few machines because the gym was busier with me training later (not ideal). Top set on tru squat standing calf raise and both sets on pendulum were tough. I’ve done 7plates on a pendulum before in my previous training block but that was a lot earlier on in my training session. Today with it being my 4th exercise I had to really find it, but there was no way I was missing the mark today.

First session this week ticked off. Back in tomorrow for push.