[Marc]

1) What are your thoughts on GLP1s (Retatruide, Tirz, Sema etc) Have you or have you had your clients implement any of these?

2) What are your Top 3 Tampa Pro predictions this weekend?

3) What would you say your strongest and weakest body parts are?

Hi mate

So in answer to your questions

1) I personally have used this and my clients haven’t either so it’s hard to comment my thoughts. But given the right environment they can be useful tools

2) Jordan Hutchinson, John Jewitt then 3rd spot wide open Quinton, Justin shier and Jon del a Rosa. It’s a deep line up, if anyone is off they will suffer with placings

3) to be honest I think I’ve closed a lot of gaps in my physique especially this last off season. I would say my back is my strongest bodypart. Weakest hmm I always want more legs lol but this is the bodybuilder in me

[Marc]

Hi all!! New territory for me with my bodyweight. Down 0.4kg from yesterday previous low bodyweight, I weighed in at 118.6kg today and so far I am down 0.9kg on average compared to last week. Things are moving very well and visually I am happy with what I am seeing, leaned and not flattening off so it’s all positives and I continue to push on from here.

Filmed today for my YouTube channel, prep update, Q&A and more… so keep your eyes peeled for that dropping next week

[Marc]

Are you eating bread currently, you said you like it with eggs. If so continue with what is available to you as long as you find it digests well. No need to overthink here

[Marc]

I would advise using reputable brands here such as biolabs

[Marc]

Your session layout / exercise selection looks good. How long have you been running the training split for and how has your progress / recovery been so far?

Thanks Mark

I have been running it maybe 2 months. I have a lot of obligations trough the day,plus family (kids) so i am trying to make time for everything. This was good split for me. Push and pull took me maybe hour ,hour and 15 to finish,so that is something i can make constant. Tried FB ,and simply dont have a time for it. This is i think something i can run a loger period. Chest are little slower to recover,but I still trying to fino right volumen for it

[/quote]

I think i remember you posting this at the start before you tried it . Now chest needs 4 sleeps or 3 sleeps at a stretch to fully recover before you can press again and progress . I’d maybe look at dropping the volume a touch if your chest isn’t recovering in time . Because as you get stronger , the recovery demands will get bigger . So there’s a decision to make .[/quote]

Yes I did post it thank you for remmebering! Ok,but is there a point to take off a few days,i am running two and half months this split? To take a deload ,not to touch volume for chest still?

[/quote]
So with a deload this is something you can monitor and see when it’s needed for yourself. Some of the common signs are lifts not progressing, sore joints, lower motivation for training, recovery taking longer.

In terms of training volume for chest I personally think if you had a low incline smith press then an OH press isn’t essential as your front delt will be worked on a low incline press.you could potentially add and extra set to low incline smith press or go with a neutral grip pin loaded chest press or using cable instead of the OH press

[Marc]

Your session layout / exercise selection looks good. How long have you been running the training split for and how has your progress / recovery been so far?

[Marc]

3rd session of my training week done today and what another incredible session with progressing every lift. Leg session, not much on paper but it’s more than enough to keep me moving forwards with the adjusted training volume a few weeks ago. Very happy with how my training is going this past week in particular.

Full session;

Leg ext x3
Hip leg press x3
Lying leg curl x4
Toe press x2

3 back to back posing rounds

Also had a sports massage this evening with muscle matter, incredible treatment!!

[Marc]

I fully agree with comments above. Monitor how you physique develops and how you recover and then make adjustments based of what you are seeing

[Marc]

Incredible push session this morning. Just like yesterday with pull every exercise progressed. Training is flying, I feel tired getting to the gym but once I am there I am flicking a switch and taking what’s mine. I want my first pro win so badly this year and I refuse to cut corners this is literally everything to me.

Full session today

Pec cable fly x3
Low incline smith press x2
Seated chest press x3
Lying cuff lat raise x3
Cross body triceps ext x3

Plank and side plank x2

3 posing rounds back to back with 10 second holds

[Marc]

Hi Damian

I fully agree with what Adam has said. I’m no expert in this area, Adam certainly is the right man for that. But having looked at your session layout it looks like you are trying to run before you can walk so to speak with lots going on from the get go. Try to pace yourself with exercise selection and integrate further exercises when you have mastered the key basics and then build additional exercises from there

[Marc]

Very good pull session ticked off after my usual 1 meal this morning. I might have gone a little harder than expected today lol progressed every lift with either weight or reps or both. Just under 6 weeks out now from my first show and training performance is good. I felt good and it was there for the taking today so that’s exactly what I done. Feel tired now, but that’s fine the job got done.

Full session;

Prime chest row x2
Single arm nautilus row x2
Single arm pulldown x2
Upper back pulldown x2
Seated rear delt row x2
Single arm db preacher curl x2
Nytram bicep curl x2
Plank x2
Side plank x2

3 posing rounds back to back

Great start to my training week

[Marc]

I would just focus on doing lateral raise variations frequently across the week across multiple rep ranges.

Then when it comes to pressing hold the machine with the grip you feel most comfortable with . For most of us that’ll be neutral allowing us to challenge the front delt and clavicles.

I fully agree with Oscar. I personally haven’t done shoulder press for well over 3 years with the shoulder injury I have. My shoulder focus is lateral raises on cable, rear delt row and then for the front of my shoulder low incline chest smith press helps me cover all 3 areas of my shoulders and the progress has been very good

[Marc]

New prep low bodyweight for me today, 119kg, 0.6kg down from my previous bodyweight which I seen midweek and 0.9kg down from yesterday. My body is very responsive right now and to be honest I felt this drop was coming with those feelings you get towards the back of prep.

Pics sent over to Kuba this morning he is very happy with the visuals. In a great position at 6 weeks out exactly today. Of course still work to do but we’re on track. No changes today business as usual and I will keep the daily bodyweight updates to Kuba each morning going for if any changes need to be made

[Marc]

I agree with hilly. Training programming is based on your preference but also your needs. For example if your quads are more developed than your hamstrings, you might do a full leg session but have more working sets / exercises for hamstrings than quads. Or you could have two legs sessions one more hamstrings focused then the other session full legs

[Marc]

Last session of the week completed today. Numbers pretty much consistent with last week, so I’ll take that. Again this lower session doesn’t look like much on paper, but trust me it’s enough

Full session;

Seated leg curl x3
DB RDL x1
Leg ext x1
45 degree leg press x2
Pendulum squat x1
Toe press x2