[Marc]

Marc__hector

[Marc]

Rest day today. Had a chilled day, just done a few bits around the house. Went out for a meal with Kerry, seems like forever since been able to do that. Trying to do a few more things like this now with the time we have left in off season before going into comp prep mode.

Check in sent over to Cal today. He’s happy with where I am at. Poses feel a little more difficult still at my current weight 302lbs, I’m sure when I start to cut posing will become a lot more natural.

[Marc]

I agree with Sas here, try to work in the higher end rep ranges and reduce your overall load that you would use if working in the lower rep ranges.

Also try to add some tempo work in so time under tension to add extra intensity to your sets. It would be worth while on your feeder sets have a look at your foot placement and adjusting if needed as you might be able to take pressure of your knees. Banding the machine also can reduce knee pain particularly if you have been using heavier weight in the lower rep ranges.

[Marc]

Trained with Cal and Rhys at Shredz today! The plan for today’s pull session was to go back to normal loading with since pec strain. Very happy with how everything moved and there wasn’t no thoughts in my mind thinking about the pec strain. I felt like I just wanted to get in and let loose on lifting and that’s what I did. There were some intensifiers added in on back today, simply because we only had 3 movements for back. Next week hamstrings session there will be a few back exercises added in there, so this is why there was a reduction in back exercises today.

Definitely feeling tired after this session, with quads yesterday and back today I’m glad I’ve got tomorrow as a rest day to chill and recover.

Today’s session is below:

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

Hammer strength low row
5pps x 14
4pps x 18 + double dropset to failure

T-bar row
7plates x 6
5 plates x 10 + double dropset

Single arm d handle bicep curl
2 x 12-15
1 x 20

High cable single arm bicep curl
3 x 8-12

[Marc]

Hi Will

I completely agree with Louis here. The only piece of prime kit my gym has it the leg extension. I generally do 3 sets, set 1 loaded middle pin only, set 2 mainly loaded in middle and some weight at the top, set 3 a dropset with weight loaded between middle and top pin. This is find works well me pre-exhausting quads before moving onto a compound move – either hack squat or pendulum squat (depending on my training day split).

[Marc]

Local session today on my own. 11 working sets in total, really good session. It’s can sometimes go either way training away from usual gym but everything moved well. Where the weight was lighter than I expected (even when lifting the stack) I made sure I slowed down the tempo and added in time under tension to create more intensity. Third and last leg session of the week ticked off!

Went with leg press today instead of cybex hack because the hack squat at this gym seems to stick and doesn’t run smoothly.

Quads

A)
Leg press Calf Raise
1 x 12-15
1 x 8-12
1 x 15-20 (+ double drop set )

B)
Cybex Leg Extension
1 x 17
1 x 17

C)
45 Degree Cybex Leg Press
1 x 18
1 x 20

D)
Cybex Adductor
1 x 22
1 x 20 + double drop set

E)
Occluded Walking Lunge
2 x 180 seconds work

[Marc]

4 weeks 3 days. Weight at a new low today and starting to feel like absolute shit!!! Brain fog and 0 energy… legs today though ??

Looking really good Nathan! Coming in well, you will definitely be ready early. Just a tip on your side triceps shot, with your hand furthest away from the camera grab your opposite hands fingers and pull your arm down straight to really show the shape of your triceps.

You’ve got more in that shot so try to make that tweak and let me know how you get on with it.

Keep up the good work

[Marc]

Rest day today, felt like a busy today with having my daughters, and appointments today for myself.

I had a physio appointment for the pain I sometimes get for a few days after squats. I’ve been told it’s Trochanteric bursitis is inflammation (swelling) of the bursa (fluid-filled sac near a joint) at the outside (lateral) point of the hip known as the greater trochanter. When this bursa becomes irritated or inflamed, it causes pain in the hip. I’ve been advised to go slighter wider with my squat stance as this will help reduce pain and to also do some abductor Glute strengthening exercises. I’m confident that making the adjustments will help and I can hit some even better numbers on hacks squats / pendulum. The last resort would be an injection into the bursa if the changes to stance didn’t help but I’m sure it will because generally I can still get my training ticked off.

I also had a sports massage today, worked on my lower body.

Morning weight this morning was just over 301lbs. Speaking with Cal we’ve seen my weight hold around this weight so we’re sure we have solidified this weight for off season. Another two weeks in this push phase, then we pull back and hold before prep.

I’m really happy with where I am. I’m 25lbs from my heaviest weight in off season and body composition hasn’t been comprised. Looking forward to see my final looks when I compete this year.

[Marc]

Hamstrings dominant leg workout today. Another early session again today with Cal. Finding that this split with separating quads and hams is working better for me as I can give more to each muscle group without one already feeling pre-exhausted.

Really happy with how things went today, particularly with my different routine with having my daughter this week, training earlier hasn’t comprised anything. Something for me to consider in the future knowing that I can still having productive sessions when training a few hours earlier.

Hip hinge was back in today. Lower back feels good, so we will look to keep this in the Rotation for as long as we can.

Today’s exercises were:

Donkey calf raises
1 x 12
1 x 15
1 x 15 + double dropset

Adductor
1 x 13
1 x 22

Seated leg curl
1 x 9
1 x 15

Prime lying leg curl
60kg top – 10kg middle x 8
60 x 9 – 40 x 5 – 20 x 10 + partials

RDL
1 x 8

[Marc]

Hi Cristian

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The dosages are all mentioned on the products and advice on when to take the supplements and the best of the best when it comes to supplements as it’s pharmacy grade.

Based on the list you have wrote with supplements, I’d recommend buying:

Love-heart
K2&D3
Vital support
Veggie-might
Oh-mega pharma pro
In-sure
Halcyon

If you wanted to save some money on your order my code Marc10 will save you 10%

[Marc]

Trained earlier today and on my own, as I have my youngest daughter for the next 3 days so it fits my schedule better.

Another push session ticked off. Re-introduced over the shoulder triceps extension and that felt good.

Everything moved well, still on unilateral training for now. I’m itching to get back to my normal loading routine for push but another week or two I’m certain I’ll be there.

Today’s session was:

Pec Dec (unilateral)

R – 1 x 8-10 / 1 x 12-15

L – 2 x 10-12 (reduce load)

Hammer incline chest press

R – 1 x 6-10 / 1 x 10-15

L – 2 x 10-12 (reduce load)

Nautilus seated machine flat press

R – 1 x 6-10 / 1 x 10-15

L – 2 x 10-12 (reduce load)

Cuffed standing cable lateral raise (cable pulley set at knee height, cuff at wrist)

4 x 10-15 L/R (reduce load on injured side but same rep range)

Single arm cuffed tricep extension (cable high)

3 x 10-15 L/R (reduce load on injured side but same rep range)

Single arm across body triceps extension (cable shoulder height – lengthened range)

3 x 10-15 L/R (reduce load on injured side but same rep range)

[Marc]

Day started with an in person posing client today. He’s was a first timer, it was good to go through and explain his poses. This is something I’ll be doing more of for bodybuilding and Classic bodybuilding categories – but places will be limited for in person and online.

Quad dominant leg day today. Felt a little tired going into today’s session. First two exercises moved really well, happy with how they went. 3rd exercise pendulum, feeders sets felt a little laboured today. Made the decision with Cal to increase the number of sets on this exercise and work in the higher rep ranges to make sure overall volume was increased on last week. The session itself was ok, no pbs – but I know after last weeks solid leg sessions that I have the big sets in me, I need to make sure recovery is better between now and my next session.

Tru squat standing calf raise:
1 x 20
1 x 12
1 x 20 with double dropset

Prime Leg extension:
Loaded in the middle – 1 x 12
Loaded in the middle and top – 1 x 22
Loaded in the middle and – 1 x 15, then double dropset

Pendulum:
1 x 12
1 x 15
1 x 17

Gymshop adductor:
1 x 15
1 x 8
1 x 16

Split squat – heel wedged:
1 x failure

[Marc]

Hi Luke

I agree with what Keira said above. Also ensure with the foot position that as the weight increases you’re keeping your feet flat and not coming up on your toes.

If you aren’t already, film your sets so you can watch back to see how your form is and if anything needs to be changed to ensure you’re doing the exercise effectively

[Marc]

I hope everyone has had a good weekend!

Rest day today. Fairly chilled day, got me check in sent over to Cal this morning. Weight is still holding this week between 300-301lbs. Visually some fullness has come back in my upper body with both push and pull sessions being back in my training splits.

Posted on my IG a comparison picture from my second check in with Cal my one today of my quads, so I’ll post that up here too.

Quads, adductors and calves have really Come up since giving them more priority since jan with training legs 3 times a week. Visually good to see the progress and added tissue. Body composition is holding well too, so should see some good improvements the next time I compete later this year.

[Marc]

Earlier than normal session today because it worked better for mine and cals day today. Kerry joined us for hamstrings today.

Started today session with biceps before moving onto hamstrings. We did this set up today as it allowed us to cut down on volume in yesterday’s pull session knowing that we only had to main movements for hamstrings today working through hip extension (seated hamstring curl) and hip flexion (lying hamstring curl).

No hip hinge movements at the moment as lower back pumps are pretty mad right now at this weight so it impacts on recovery too much. Likelihood is when I start prep and weight drops off we will add this back in.

So today’s session was as follows;

Single arm high cable bicep curl – 2 x 12-15, 1 x 8-10

Single arm cable – 2 x 8-12, 1 x 6-10 with double drop

Seated ham curl – 1 x 8-12, 1 x 6-10, 1 x 15-20

Prime lying leg curl – 2 x 8-12, 1 x 6-10 with double drop

Seated calf raise – 2 x 12-15, 1 x 8-10 with triple dropset

Doesn’t look like much on paper, but it definitely worked me. Now to rest and recover before My next session on Monday.