[Marc]

Upper session completed this morning, push focused with rear delts and also one row movement which I’ve been running for the past few weeks now as it helps to create better stability around my shoulder.

Full session;

Single arm Rear delt cable fly x2 + 2 extra sides right side only
Chest supported neutral grip row x2
Flat db press x3
Chest fly x2
Incline cable press x2
Triceps rope push down x3
Over the Shoulder triceps ext x2

Happy with my sessions are progressing and the stability around my shoulder joint too.

[Marc]

Speaking from experience with having osteoarthritis in my shoulder I fully agree with Rich here and his advice as you need specific advice tailored to you and what your shoulder is presenting to help you move forwards

[Marc]

Happy Christmas everyone, I hope you have all had a great day with family / loved ones. Today I went to church this morning with Kerry, had a chilled day at our house, before going round to my parents with kerry and my eldest daughter. Ate all my usual food today. Kerry is going through her gut protocol so today I said I wouldn’t remove any food and have my mums food as I wanted to support her. Chilled day, but a nice one

[Marc]

It’s not something I have ever used or even considered using mainly because of the cardiovascular risks with increasing heart rate and blood pressure. Deffo prefer to stick with either Tbjp pumpage, DNFM or black coffee

[Marc]

Lower session today, really happy with how it went today. For lying leg curl it was the first time I used the gym pin hamstring pad, and I’m definitely a huge fan of this for allowing increased range of movement (code:Marc10 for anyone who might want to order anything from gym pin).

My body composition I really think is in such a good spot right now. I’ve been paying particular attention to my morning vacuums and I’m finding with the daily practice it’s really helping my overall taper and also my bracing across exercises too.

Client work also completed this morning and my morning fasted walk. Haircut, and early evening today I’ve got a little surprise planned for myself and kerry that I’m definitely looking forward to

[Marc]

Are you in a bulk phase, if so are you force feeding food? Aside from the what has been asked already from Clare as to whether you are stressed, then I would be inclined to think you are getting unwell like what Hilly has said, but I am no doctor but if it persists worthwhile getting checked

[Marc]

Morning all

Great sleep last night, could feel my body really needed a solid sleep. 91% sleep score, in bed for 8h27m and 8hours sleep so I’m very happy with that and average heart rate 57bpm so great data.

I can see more show dates have been released for the 2026 open men’s calendar and more shows added before the Olympia cut off date which I expected to be the case. I will have chat with Patrick about potential show dates as the goal for me is to qualify for next years 2026 Olympia so I want to make sure I give myself enough time to do so whilst still make the necessary improvements.

We have spoke already on potential dates but we also need to complete this health phase first before we switch directions for growing. My bloodwork is booked for the first week in January, so not long to wait now.

Today’s session will be upper, looking forward to getting after that.

[Marc]

I would add Calves into more training days, even when training your upper body.

Put them in at the start of your session that way you train them when you are fresh, and can give it the intensity needed to help drive the changes for them to grow.

I agree with the team though, train them over a variety of rep ranges, like 8-12, 12-15, different exercises to target different muscles in the calves, such as seated calf raise and standing calf raise and really focus on your form and execution even if that means lowering the weight to get a better mind to muscle contraction

[Marc]

Hi David

So I think this is potentially to separate topics, one being training and the other being your nutrition. Perhaps start a new thread for diet and keep this as training.

So from a training standpoint thanks for explaining what you have been doing / what your goals are moving forward with bringing up body parts.

You said over the years you have mostly done push pull legs, but not taken legs seriously. How many times a week were you training a week on this split? Have you followed a set training plan during this time, if set can you share this please

[Marc]

Rest day for me today. Usual routine for me, morning walk, client check ins, mobility work / vacuums and a few meetings too.

Check in with Patrick this morning hes really impressed with my body composition but also where my mobility is now too. He actually thinks some poses now are looking even better than show day which I agree with, so things are definitely heading in the right direction even with bodyweight coming up

[Marc]

I would also make sure you are including glutamine as this is also a great digestive aid

[Marc]

Upper session this morning, felt a little tired going into today’s session which I think is down to waking up earlier the last few days than normal. Session overall was ok, but again still during this Health phase I’m not going 100% as I know recovery is important here.

After training, I went with kerry to have a coffee, phones away and be in the moment which I think is important.

Some Christmas shopping also ticked off today, so much pretty sorted with that now and now I’m watching the Man U game at home (I am a Man U fan) it’s not looking great currently 2-1 Down to Aston Villa

[Marc]

I know you dont dicuss your drugs on here!

Just wondering if you take any peptides and if yes which ones do you take? Along with what time of day you take them?

Currently during this health phase only mots c in the morning and ghk-cu in the evening. I want to know how my body feels taking the least, then post bloodwork in a few weeks I will re-introduce / add in new ones

[Marc]

I find the same happens with me the deeper in prep. Aside from what the above replies say which I also agree with, try to bring your sleep time forward if possible especially if you do find you wake up earlier. If your day allows try to also get a short day time nap in

[Marc]

Hi guys

Bit of a double log here today as yesterday I didn’t get onto the site as I couldn’t access it. Check in sent to Patrick yesterday, he’s really happy with how I am looking almost 3 weeks post show. He posted up some pictures yesterday to IG that was from my fasted check in yesterday that’s also my page too if you wanted to see some shots.

I’m really happy also, feeling good physically and mentally.

Yesterday I had an online lesson with the focus around vacuums, breathwork and strengthening my transverse abdominals which will help my posing, training and also range of movement. This is something I will doing on a weekly basis and including it into my daily routine.

Some additional food added to my baseline plan on the back of this, shown below.

Pre-workout meal (raw weight)

150g chicken
150g rice (30g added)
100g apple sauce (added)
10g olive oil

Pre-training
20g performance fuel (added)

Intra workout
20g performance fuel (added)