[Marc]

Rest day for me today, morning cardio ticked off 45 mins alongside client work and a chilled day. Even had time to get a pedicure done lol got to look after the feet. Bodyweight is holding well around 113.8-114.4kg which is exactly where Patrick wants me for me now with getting my body fresh post PRP and regain fullness in my upper body. Yesterdays sports massage was so so good, one of the best treatments I’ve ever had I will definitely book in with this lady again before I leave vegas

[Marc]

Thanks for the reply Jordan. The main reason I ask aside from wanting big arms obviously is I enjoy his style of training and I don’t enjoy the upper/lower and low volume approach and as youve said lots of different style work, so I’m trying to decide wether to give this a go or follow one of his other programs like gamma bomb or project colossus. Not disregarding your advice at all, I just want to train in a way that I enjoy!

Well enjoyment is key.

However I fully agree with J

I would have an arm day for sure.

Then maybe 3 sets of bi and 3 sets of tri later in the week.

Example

Tuesday arms

Saturday – touch up arms

Or Tuesday arms –

Fri touch up bi

Sat touch up tri [/quote]

That makes sense Jordan, thanks for your input mate.

Thanks for the reply Peter, as you’ve said enjoyment is key and I also think for me combining the real heavy training all the time with working in construction is asking for an injury! I think I’m going to go with pull/push/legs/arms/rest repeat[/quote]
This would be my suggestion for you. I’ve personally never did the John meadows style of training for arms. What I would say is, choose exercises you know you connect with and working different angles to get the full benefits. For example triceps a heavy push down or dips, work overhead (such as an overhead extension) biceps preacher curl variation etc . Once you cover all areas for both bis and tris and train hard and recover well your muscles will respond

[Marc]

Really good quads session today with a glute exercise. The atmosphere over at newtech gym is epic in Las Vegas lots of pros and fellow bodybuilding fans it’s great to be around.

My training session was;

Leg ext x2
Leg press x2
Hack Squat x2
Adductor x2
Abductor x3
Toe press x2

10mins cardio on the stairmaster to finish up and again today another chance to speak with Patrick in person.

Sports massage shortly at my apartment, which I am looking forward to

[Marc]

Hey Marc,
Would love to see your current full training split if you don’t mind sharing it

Hi Damien

Yes sure, I did post it before since I’ve started working with Patrick but I can share this again;

monday chest and delts
tuesday quads and calves
wednesday rest
thursday back and biceps
Friday shoulders, chest, triceps
saturday hamstrings and glutes

[Marc]

I was thinking if I were to add rear delt rows, I’d start with it, and do 2 sets of rear delt cables instead.

Is rear delts a body part you need to bring up / improve? From your session set up I’d personally pick one rear delt exercise that you connect the best with and do 3 sets. You could if wanted add extra volume for rear delts say tagged onto legs if this is a muscle group you want to grow

[Marc]

Really good day today. I trained chest, delts and a few triceps exercise over at Newtech Gym – which is the official sponsor of equipment for Mr Olympia.

I also met my coach Patrick Tuor for the first time in person and also his wife. He had a a look at my physique, we went through poses, spoke about the plan and direction and it’s all very very positive.

Excited for what to come working with Patrick and I have full confidence in the process, which remains daily constant communication, I really couldn’t ask for much more!

[Marc]

Usual Sunday rest day for me. Check in with Patrick this morning and originally we were going to go back to low food day that I have for rest day but he’s said stay with high food as my body is responding well with this set up.

Cardio / steps ticked off this morning and then a Thai massage and some downtime with kerry by the pool this afternoon

[Marc]

Hi bud

I have severe osteoarthritis in my shoulder. I went to see so many different physios to try and get the right advice for me. I would strongly recommend going to see a physio / even getting some scans done to see exactly what’s going on and the right rehab / treatment protocol for you. Aside from the above, useful peptides are bpc157, tb500 and GHK-Cu.

You want to keep inflammation down also, cure-coming and pycnogenol are very good for this.

[Marc]

Option 2 sounds more practical to me. Remember which ever plan you decide to follow progressive overload should be the goal. This doesn’t have to be weight, it could be reps, form / execution, tempo, taking the set to failure so do remember this too

[Marc]

Hey Marc, not sure if you already talked about this, but were there any particular reasons for switching to Patrick? Ofc he is a phenomenal coach, but just curious.

Hi Avi

No I haven’t spoke about this. It was a decision that I felt was necessary for me to at this stage in my career

[Marc]

Hi guys

Show day today for Haider, he looked absolutely insane in the pro men’s physique show out here in Las Vegas today. Stacked line up with multiple Olympians in the line up. Having known Haider for many many years this was by far his best look.

Today I am finally reunited with Kerry, it’s been almost 3 weeks since we have seen each other as she’s been competing away in America

I’m going to train hamstrings, glutes, calves and 1 set of leg extensions today for my usual Saturday session. Where i am now staying with Kerry there is a very good gym on site that has all that i need for today (including stairmaster for 10mins post workout) so I have all I need for today.

[Marc]

Training session about to go down shortly out here in Las Vegas. Looks like going to train at powerhouse gym, which will be pretty cool with the history behind that gym.

Back and biceps / rear delts on the menu today. Definitely looking forward to getting after it

[Marc]

Supplements list can be endless. I agree with all the comments above , but what I will add is make sure you have all the right things in place outside of supplements such as diet, training, rest and recovery. Then when it comes to supps look on the tbjp website for must have 5, they are your foundation, then layer on extras as budget allows / your needs

[Marc]

I agree with all of the comments above. Aside from this if you changed your training days would this allow you to train even a few days a week when the gym would be quieter? If this is the hand you have been dealt I would try not to focus on the negative, instead remember why you are there keep a positive mindset and get after it

[Marc]

Hi guys

So today was a rest day for me. After a long day of travel yesterday and extra food I was down in bodyweight by 0.8kg. Patrick said again we continue with high day calories today.

I’ve not moved much today, client work, food prep and chilled with Haider, cal and Rhys.

Early night tonight definitely and then plan to back in the gym tomorrow