[Marc]

Hi Deivid

You’re welcome.

I understand that doing your own prep yourself could be a task and one you don’t want to do yet yourself.

But I think it’s important for you to be open and honest with your coach as it will make for a better coach/athlete relationship. Following the JP training split has helped improve your physique. I think it would be worthwhile speaking to your coach about this. If your body responds better to a particular training style and you have seen this for yourself, explain this to your coach. Remember this is your prep and it’s important to get your point across too.

[Marc]

Hi Deivid

Thanks for sharing pictures from last shows and where you’re currently. Congrats on your placings too, I’m a fan of the vacuum poses too!

It definitely looks like you have added some mass to your frame, especially your legs so well done with that!

You’ve come to the right place to get some tips and feedback!

We’re all here to support each other, so it’s going to be good to follow your journey to stage this year.

[Marc]

Rest day today for me. Did some rehab work on my pec today and had my usual Thursday sports massage.

Just over two weeks on since I strained my pec and in all honesty I forget it’s even happened, so things are progressing when and I can’t wait to get back to some heavy lifting.

I started my application for applying to the Arnold’s U.K. which all being well if my application is accepted will be my first show of the season.

[Marc]

Hi John

I agree with Keira, I regularly have a day time nap as it really helps my performance in the gym. Is this a possibility for you?

Do you have anything to track your sleep. You might be in bed for 7 hours but what are your sleep contributors like, for example latency, REM sleep, deep sleep, restfulness. If you have this data it would interesting to see what the data is for this.

I would recommend using dream sleep by TBJP also, it’s a very good sleep aid.

[Marc]

Great news today, my coach and good friend Cal has joined the TBJP team as a coach/educator. I’m sure everyone on the app will benefit from his knowledge!

Session on my own today, closer to home. A few things to get done my end, so it made sense to cut down on travel and not have to rush my session.

Different gym, so took some adjustments making sure set up on exercises was as I wanted/getting the feel for the different load.

First session today with hams and upper back/rear delts in rotation. This is something me and Cal spoke about before the pec strain, just so it gives us two sessions over the course of the training week to train my back.

Happy with how today’s session went, hams was good and again no pain in my pec. Body is feeling a little fatigued now though.

On a side note, I’m getting around 8hours continuous sleep each night, cracked it now with my cpap machine/mask and I waking up once max a night compared to multiple times with sleep apnea.

Finding myself feeling tired during the day, likely because I’m not used to holding this bodyweight weight currently between 300-302lbs. Lower back pumps now are pretty intense, especially on longer car journeys so I’m trying to stay more active where possible, with steps around 8-9k daily with some cardio too.

Week 5 training without a de-load. Usually I de-load after 4 weeks before I over reach so I’m going to have a chat with Cal and see what the plan is here with a de-load.

Today’s session as follows Hams/back ;

Seated Calf Raise

Set 1:x 15
Set 2: x 12
Set 3: x 20

Seated Leg Curl

Set 1:x 8
Set 2: x 8
Set 3: x 12

Lying Leg Curl

Set 1: x10
Set2: x9
Set 3: x15

High Stance 45 Degree Leg Press / Ham Bias

Set 1: x 15
Set 2: x 20

Adductor

Set 1: x 15
Set 2:x 20

Single arm cable rear delt fly
3 x 12-15 (load lighter on pec strain side)

Cable D-Handle Upper Back / Rear Delt Row
3 x 20 (the only dual arm movement for the day)

[Marc]

So today was the first push session I’ve done in a few weeks since pec strain. My “good” side I worked at around 80% of my usual maximum load. The side that I am rehabbing I kept the load low and worked through a comfortable range of motion.

Session went well with Cal today, literally just got a feel for push movements again. No pain whatsoever, gives me confidence knowing that a few more weeks like this and keeping up on rehab I’ll be back to full function again.

All exercises today were unilateral and went as follows:

Pec deck: 3 sets x 20

Nautilus seated chest press: 3 sets x 10-12

Incline hammer chest press: 3 sets x 12

Cuffed standing lateral raise: 3 sets x 20

Cuffed triceps pushdown: 3 sets x 15-20

*single arm cable bicep curl: 3 sets x 15

[Marc]

Hi Dietrich

I think you have answered your own question spot on here. You said alternatives work better for you with hack squats or machines. Knowing this yourself and what your body responds to better is key for your own progress. This isn’t any must have exercises you have to do. If something works for you and you see the benefit stick with it.

I’ve not done barbell squats in a very long time. I prefer hack squats, leg press variations and pendulums just for a few examples. Full Deadlifts also I’ve not done in a long time.

Try not to get caught up with what others do, connect with an exercise that works for you and roll with it.

[Marc]

Hi Michel

From my own personal experience with sleep apnea this year and using a cpap mask i would definitely say do not put off wearing it. Snoring and waking loads will be affecting your sleep, likely feeling like you aren’t rested when you wake up and lots of day time fatigue.

As good as things are with your progress, you will be even better if you can improve your sleep. It’s uncomfortable I know wearing the cpap mask but it’s crucial you can get to grips with it now. In the future you will likely push up beyond your heaviest weight and you will be faced with this again.

Try wearing the mask before you to sleep say even 15-20 mins when you’re sitting up. This will help you get used to breathing with it. It’s tough at the start, but from personal experience once you get used to it your overall well-being will be so much better.

[Marc]

Quad dominant leg workout today. 12 working sets in total. Legs are still being trained 3 times a week, but quads and hamstrings are now being split up. This is to help recovery, take the pressure I have been feeling off my hip (load has decreased slightly, but overall total volume is still up each session) and to focus on specific muscle group.

Happy with how today went! Lower back pumps now are becoming more consistent and frequent so I need to look at this because I don’t want my sessions to be affected by it.

Today’s session was:

*Seated Calf Raise x 3*

1 x 15 – 50kg per side

1 x 12 – 55kg per side

1 x 16 – 50kg per side

*Prime Leg Ext x 3*

Set 1 : 100kg on Bottom pin only x 20

Set 2 : 120kg x 10-15

Set 3 : 100 x 20

*Pendulum x 3*

Set 1 : 80kg x 12
Set 2 : 80kg x 15
Set 3: 100kg x 15

*Split squat, front heel elevated x 3*

Bodyweight x 15-20 each leg

[Marc]

Hi guys

So rest day for me today. I did some resistance band work today on my pec at home, to keep things moving.

Been fairly active for me today with steps getting a few bits done around the house to save on time during the week.

Went to see my family also, my Nan turned 91 so a landmark birthday there.

Looking forward to cracking on and getting back in the gym for legs tomorrow!

[Marc]

I would literally just focus on tidying up your diet and getting into a routine again with training. Get a diet and training plan set out and just start. Monitor as you go and adjust your diet and/or add in cardio as necessary to see you drop some bodyfat. If you’ve trained for a while previously, you’ll likely re-comp a little and regain some initial muscle tissue quite easily.

Progress your training steadily, take some time re-learning movement patterns and build your numbers up slowly, paying attention to good execution. Depending on how experienced you are with training, I’d go back in either with a full body or upper/lower split initially.

I agree with Clare here. I’d also say try not to put pressure on yourself trying to get every box ticked at once. Build things up gradually and take the small wins within your routine – training, eating, sleep etc as this will likely lead to sustainable behaviour habits that will keep you progressing. Congrats on the marriage, being newly wed and you getting back in to training try to manage your time effectively as picking up training again could take up more of your day apart. Maybe try to schedule some steps together as that way you’re still spending time together.

[Marc]

Hi guys

How’s everyone’s weekend going?!

Pull today! First upper session since pec strain. My “good side” the load I used on all exercises was around 80%. Injured side I kept the load lighter, put got some blood into that side.

Pleased to be back doing some upper training, I’m adding in some resistance band work daily AM and PM to help strengthen the area and to make sure i keep movement in the area.

No significant pain on exercises, just played it smart and made sure I worked with a weight that was comfortable.

The session I did today was:

Single arm cable seated pulldown
3 sets x 10-12 reps

Single arm d handle low cable row
3 sets x 10-12 reps

Single arm Cybex machine row
3 sets x 10-12 reps

Single arm standing cuffed cable lateral raise
3 sets x 15 reps

Single arm d handle curl
3 sets x 15 reps

[Marc]

Hi Steven

Good to read you had a solid session and energy levels are good training.

You’re doing the right thing starting posing early. Just a few pointers from the pictures you have posted:

Front pose – try to drive your feet through the floor and almost feel like you are driving your knees out to the side. The will help to make your legs look bigger. Upper body try and open your lats up some more. It may take some practice here and some adjustments with arm positioning but you definitely have more to show on your lats based on what I am seeing

Side chest – try to bring your foot closest to the camera forward in line with the arch of your back foot. Wrap your front leg around your back leg and press your legs together. Sit down into the shot a little making sure you tense your glutes too. Upper body try to rotate your upper body round some more and the shoulder furthest away from the camera raise your shoulder slightly higher to create more width across the top line of your chest

Side triceps – as above adjust feet position and press legs together. Hand position in this shot take the opposite hand that is closest to the camera and hold the fingertips of the side you’re showing your triceps and pull down. This will show more of your triceps and the horse shoe shape

Rear lat spread – bring your legs a little closer together to close the gap in between your adductors. Upper body try to get both sides symmetrical here with your arms. Your elbows are important here to help you open your back so try to lift your elbows up higher (keep hands where they are) as this will show more width.

I hope these few tips help you, keep the practice up daily as it will pay off

Thank you so much for the reply marc, very early days for my posing as i mentioned so I appreciate all the pointers from you! Will be practising daily and will take a note of the pointers to help me improve on this over the weeks till show day. [/quote]
Hi Steven

You’re welcome. Practice does really help and even as first timer the judges will notice the athletes who have put time and effort into practicing posing so do keep this up.

As your body composition changes too, you may find that some poses might change to accommodate you being leaner.

The main thing is you have started, so well done. Keep me posted with how you get on!

[Marc]

Solid quad dominant session today with Cal and Ross… This one was recorded by magiceyemedia for Cals YouTube channel.

Trained over a Gym Unity in Burton today, so around 1 hours drive from my house. This is our gym of choice mainly because they have a cybex hack squat and it’s close to Cals because he doesn’t drive.

So exercise order today:

1. 2 x 12-15 adductor machine
2. 3 x 15-20 cybex hack squat – 5pps all sets
3. 3 x 15-20 hammer strength leg extension
4. 2 x 12-15 reps horizontal leg press
5. 2 x 12-15 standing calf raise

Backed off the weight today just so I didn’t have to brace so much through my pec. To be honest not really noticing any pain here, so just looking forward to cracking on and rehabbing it.

Really slowed the tempo down on all exercises. Quads were definitely full after this session with me working in the higher rep ranges today.

Looking forward to getting back in the gym tomorrow for pull!

[Marc]

Hi Lenore

Really pleased for you. Being in a relationship myself with a bodybuilder I personally think it’s helps as you both have the same drive and goals.

As for You and Oly you will be able to bounce ideas of each other and like you mentioned you will be able to absorb his habits like mobility which will only benefit you.

I wish you both all the best!