[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

You are taking a good range of supplements. Like Max has said a lot of what you need will be covered in the tbJP supplements and you can save on buying multiple supplements.

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.

[Marc]

Completely agree with what Kiera here and you should be able to get everything you need within your budget too.

Make sure you have a play around with getting the best lighting too from what you buy, so that your pictures are consistent

[Marc]

Pull session today. Really happy with the intensity and increase in load since pec injury. To be honest I feel likely I’m pretty much over that so I don’t even want to keep mentioning it too much more, but I’m just wanting explain how the session structure was.

The first exercise was the only single arm movement today. I went lighter in weight on the pec strain side and heavier on the side that’s fine. All over movements weights where consistent on both sides with it being dual movement exercises. Surprised myself with the load I was able to shift today, so it’s onwards progression from here.

Single arm d handle pulldown (lat bias) x 2

D handle low cable row (lat bias) x 2

Chest supported t bar row (mid / upper back) x 2

Low hammer row (mid / upper back) x 2 – triple dropset last set

Machine shrug x 2- triple dropset last set

…also I sent my Arnold Classic U.K. application off today!

[Marc]

Really good quad session today, the change in rest day yesterday really helped performance in the gym. Progression across the board here

Exercises today:

2 x adductor – 15-20 reps
2 x hack squats – top sets 7.5pps x 11 reps new PB
3 x leg extension – 15-20 reps, last set dropset to failure
2 x hip leg press – 20 reps
2 x standing calf raise – 15 reps

[Marc]

Hi Benjamin

Could you use either MyFitnessPal or Cronometer apps as a way to track your food?

[Marc]

Hi guys

So today ended up being a rest day for me. Normally my rest day during the week is Thursday, but after speaking with cal last night we agreed that Wednesday will now be a rest day instead.

The reason for it is that Monday’s leg session went really well from a performance point of view. We are now looking to allow me an extra day rest and pull leg day training down to 2X a week instead of 3X.

This will also allow for extra recovery at help me to be even more accurate in the 2 leg sessions I will now have.

I’ll update you all on the new split, me and Cal need to discuss a few options here.

On a side note, rest day food today is going down really easy. Appetite feels like it is through the roof today which for me is a very good sign as it’s not often like this. Rest day cals 5325 – P350 C700 F125

[Marc]

Hi Mohammad

I agree with what Phoebe said. From your pictures that you posted you have a nice shape. I would imagine from the poses you’re doing that you would like to compete in bodybuilding? If that’s the case I’d have a look at perhaps competing in classic bodybuilding as you have a really good v taper.

Have you ever watched a bodybuilding show live before? I would 100% recommend going to watch a show, maybe watching different federations and how they run their shows, the order they call each pose, what does the atmosphere feel like at a show. I found before I had ever competing watching different shows really helped me to be prepared for show day as I got a better feel for what competing would be like, instead of watching videos online.

Once you have decided on your federation, have a look at the show date calendar and if you have a coach set a date for when your competition prep will start. Good luck with your journey to the stage, keep us updated!

[Marc]

Hi Benjamin

Both Hilly and Kiera are spot on in their replies.

Just to add what Kiera said with having a rough idea of how many calories you’re on, the same should be for steps also having these tracked daily.

Putting yourself in a calorie deficit and also including cardio will help you drop bodyfat. Tracking steps is a variable that can adjusted as the weeks go by, but it’s important to know where you’re from the start with this so that you don’t go full guns blazing from the start.

[Marc]

Solo push rehab session today with 1 bicep exercise at the end of the session. I did this session at the gym closer to home because it saved on time and just made sense for the type of session I was doing.

All movements again in this session were unilateral. The ‘injured’ side I contracted at around 50% last week, where as today I took things up a notch to around 75% (I didn’t have my calculator out lol but I definitely contracted harder).

Happy with how the weights moved on each side. With being in a different gym with different machines the load of the weights for what I thought would be a working set was easier than I thought on a few exercises, so I re-done the set to make sure I was challenging myself.

I had to be patient here to hold back on weight on the injured side because in my mind I forget that I even strained my pec because I feel fine. I think a few more weeks here and all will be good.

Side note, anyone who saw Kerry’s 1st attempt at COR today don’t worry I am ok lol, attempt 2 will happen real soon ha…

Anyway today’s session;

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)

Cybex 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

3 x 10-15 L/R (load the same on both sides )

Single arm low cable d handle curl (facing into stack)

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