[Marc]

Hi guys,

Rest day today, I had a sports massage treatment this morning. Had a really

Chilled day with Kerry, had a few naps and caught up on some podcasts (well when I didn’t fall asleep lol).

Check in done this morning and sent over to Cal, there might be some adjustments this week as coming towards the end of my push phase but I’ll see what he says when we speak tomorrow.

Appetite has been really good today, rest day calories 5325 have gone down well.

[Marc]

Adding on from what Kiera said, would also think the location of the gym; like what other facilities similar to what you want are in the area, what are the network links like is it easy to travel too. Aside from location, the target audience you want to attract is there a market for this type of facility.

All the best with dream, keep us posted how this goes.

[Marc]

Pull session this afternoon with Cal and Rhys. Felt up for this session and it felt good to be back in my routine training in the afternoon and not early morning like yesterday.

No direct bicep exercises in this session, this got done earlier in the week which worked well today as I was able to focus on the other pull exercises in today’s session.

Really happy with how today went. Still quite a few intensifiers here with dropsets, with it being close to the end of the training block and closing of this push phase. This will be something that will need to be managed and used tactically so that I don’t fry my central nervous system in the next training block.

So, today’s session:

Straight arm rope pulldown: activation work
2 x 12

Workout;

Single arm pulldown:
65 x 8
50 x 13

Hammer strength low row:
6 pps x 10
5pps x 12 – 4pps x 4 – 3pps x 4

T-bar row:
7plates x 6
5plates x 15 – 4plates x 6 – 3 plates x 6

Rear delt row:
70 x 12
50 x 20

Shrugs:
2pps x 20
3pps x 14 – 2pps x 10 – 1pps x 10

[Marc]

Hi guys

So now that I’ve got my logs back where they should be lol today’s update:

Hit an earlier than usual session today closer to home at 9am as took my daughter to her gymnastics competition. Trained after 1 meal, instead of my usual 3 meals.

Today’s leg workout was:

A)Leg press Calf Raise
1 x 12-15
1 x 8-12
1 x 15-20 (+ double drop set aiming for 6-8 on each drop)

B) Cybex Leg Extension
1 x 12-15
1 x 15-20

C) 45 Degree Cybex Leg Press
1 x 10-15
1 x 20

D) Cybex Adductor
1 x 20 (+ double drop set aiming for 6-8 on each drop)

E) Occluded Walking Lunge (BFR – Bodyweight Only)
2 x 180 seconds work

I definitely noticed a difference training earlier today. This workout compared to last week when I trained later in the afternoon, my numbers were down on some exercises. Although not what I wanted from this session it’s good that I know the reason behind why my session felt abit more laboured today. Still got it done, so I move and get back to my usual routine tomorrow

[Marc]

Thursday 24 log:

Hi guys

Rest day today, so pretty chilled. Should have had a sports massage today but something came up for the person who does it for me so it’s now been moved to my next rest day on Sunday…

I had a few online posing clients today, but other than that it’s been a relaxed day. Training in the morning tomorrow as my daughters got a gymnastics competition, so plan for an early night tonight so performance is still good

[Marc]

So I managed to somehow post my log from the past two days on someone else’s log lol … so I’ll put it here (where it should be)

Wednesday 23:

First session filmed today for the tbJP site today alongside Cal and Rhys, we trained biceps & hamstrings.

Biceps have been added onto hamstrings as on pull days my back has been feeling fatigued from the heavy loading, so I’m not getting the most from my bicep exercises at the end off my workouts.

Today was good, second week in a row having RDLs in and it feels good having this back in my training rotation even though the weight isn’t very heavy just yet. I won’t say too much on this as I covered this in today’s session when filming.

So today’s workout was as follows:

A) single arm cable bicep curls

1 x 12

1 x 12 with double rest pause

B) standing single arm high cable bicep curl:

1 x 13

1 x 12 with double rest pause

C) seated leg curl

1 x 12

1 x 8 with double rest pause

D) prime lying leg curl

1 x 10

1 x 12 with double dropset then partials at the end

E) gymshop adductor

1 x 10

F) Barbell RDL

1 x 9

[Marc]

Hi guys

Rest day today, so pretty chilled. Should have had a sports massage today but something came up for the person who does it for me so it’s now been moved to my next rest day on Sunday…

I had a few online posing clients today, but other than that it’s been a relaxed day. Training in the morning tomorrow as my daughters got a gymnastics competition, so plan for an early night tonight so performance is still good

Yo bud. I think you’re accidentally positing your log updates on mine. I thought the inital one may have been a mistake but letting you know to save you the hastle going forward ???[/quote]
Argh man lol sorry about that, I’ll get them deleted. Sent you a message on Instagram not long ago about some mobility drills to help with your posing

[Marc]

Hi Nathan

Coming in really well!!

So with your side triceps shot it you’re struggling to lock out your tricep because you can’t grab your fingers , try to grab your wrist instead to lock out your tricep.

If you drop me a message on Instagram

@Marc__hector then I can forward you over some mobility drills to do.

With your front lat spread try to drop your hands down a little lower more towards your waist so that the judges will be able to see your lats more.

Thank you mate. I worked out I was grabbing the wrong hand after re reading your comments lol. Do these look better?[/quote]There we go! These shots look much better … you can now see more detail popping in your triceps and the shape is showing more. Now that you have the hand position locked down, try to blow out through your mouth so that you’re contracting your abs and obliques more. You 100% more detail that you can show in your midsection drop a smile and blow out.
Great work! [/quote]

Awesome thank you very much Marc, really appreciate the help.[/quote]
You’re welcome mate

[Marc]

Hi Nathan

Coming in really well!!

So with your side triceps shot it you’re struggling to lock out your tricep because you can’t grab your fingers , try to grab your wrist instead to lock out your tricep.

If you drop me a message on Instagram

@Marc__hector then I can forward you over some mobility drills to do.

With your front lat spread try to drop your hands down a little lower more towards your waist so that the judges will be able to see your lats more.

Thank you mate. I worked out I was grabbing the wrong hand after re reading your comments lol. Do these look better?[/quote]There we go! These shots look much better … you can now see more detail popping in your triceps and the shape is showing more. Now that you have the hand position locked down, try to blow out through your mouth so that you’re contracting your abs and obliques more. You 100% more detail that you can show in your midsection drop a smile and blow out.

Great work!

[Marc]

Any other recommendations guys?

Hi Damo

I know a few people who had theres done at Soul Care Aesthetics – Cannock (in the U.K.) by Dr Morgan. Results looked really good. I think they paid around 3k, this price is based on the fact you would be awake during the procedure and not put to sleep [/quote]

Thanks for reply Marc ? 3k per nipple i take it? Id never say never but i think id rather be asleep. Any idea how long the op takes?[/quote]
Total price for both sides I’m sure it was. Area is still injected so it’s numb. You will need to double check with them how long it takes

[Marc]

Any other recommendations guys?

Hi Damo

I know a few people who had theres done at Soul Care Aesthetics – Cannock (in the U.K.) by Dr Morgan. Results looked really good. I think they paid around 3k, this price is based on the fact you would be awake during the procedure and not put to sleep

[Marc]

Hi Nathan

Coming in really well!!

So with your side triceps shot it you’re struggling to lock out your tricep because you can’t grab your fingers , try to grab your wrist instead to lock out your tricep.

If you drop me a message on Instagram
@Marc__hector then I can forward you over some mobility drills to do.

With your front lat spread try to drop your hands down a little lower more towards your waist so that the judges will be able to see your lats more.

[Marc]

Push session today with cal and Rhys. The plan initially before this workout to do heavier sets unilaterally today and back off sets bilaterally. After doing this for my first exercise today (pec deck) I felt like we could move this on a week and do my working sets bilaterally (both arms together) and add in some time under tension. That’s what I did for the rest of my session from exercise 2 onwards and it felt really good. No where near hitting pbs, but today wasn’t about that. Big step forwards for both confidence and loading both sides equally. This has now set the benchmark for the weeks to come.

Just a note here that training sessions can be adapted, like with what I done today. This isn’t something I’d recommend to do often, but listening to your body is important to get the most from your sessions.

Today’s session went like this;

Pec deck:
1 x 12 (R) – 1 x 15 (L)
1 x 8 (R) – 1 x 12 (L)
1 x 15

Incline hammer strength press:
3.5pps x 8
3pps x 12

Nautilus chest press:
3.5pps x 13
3pps x 12
3pps x 12

High incline cable fly:
3 x 20

Lying cuffed lateral:
1 x 15
1 x 20
1 x 20 + dropset

Cross body cuffed triceps extension:
1 x 15
1 x 20
1 x 25

Cuffed over shoulder triceps extension:
1 x 20
1 x 15

[Marc]

Hi Nick

I agree with everything Rhea and Clare has mentioned in their replies. Rhea also mentioned when was your last de-load. This is something that is important to have in your training programming so that you do over reach (feel very tired, fatigued, brain fog).

I like to have a de-load planned every 4-6 weeks in a training block. Preferably I’d opt for a de-load sooner rather than later, to drop inflammation and reduce fatigue as I find it more beneficial than pushing my body for longer than needed which will affect my recovery and performance in the gym.

Definitely give this a thought when you return to the gym to get this scheduled in.

[Marc]

Hi guys,

So quad dominant leg workout today. 10 working sets in total, with intensifiers in form of dropsets and rest pause. I trained alone today, but Rhys was on hand to help load machines with me and help to give me a push. Felt a little tired going into the session, my sleep quality is still good I think it’s in general me holding this heavier bodyweight.

Anyway there was work to be done so I got to it! Happy with how the session went today. Highlight was hitting a PB on the pendulum, 8 plates for 12 reps. Previous best on this machine was 7 plates for 15 reps – so I’ll take that for today!

A)
True Squat Calf Raise

1 x 70kg per side x 15

1 x 80kg per side x 12

1 x 60 per side x 17 (+ double drop set aiming for 6-8 on each drop)

B)
Prime Leg Ext x 2 sets

1 x 15 (6 plates middle pin)

1 x 20 + drop set (4 plates top pin / 3 plates middle pin)

C)
GymShop Adductor x 1 set
1 x 15-20 reps + double rest pause(rep target 30):

6plates x 15
6 plates x 5
5 plates x 10

D)
Atlantis Pendulum x 1 set

8 plates x 12

E)
BFR Split Squat (occluded, both feet grounded)

2 x 20
1 x 15