[Marc]

What your peak androgen load when you coached in oxygen gym hector ?

Check in feedback from Kuba this morning he is very very happy with where I am at with 6 weeks 2 days until show number one. I am on track and it’s business as usual with no changes to the plan.

I had a great training session this morning for upper, feel like I’m so zoned in that regardless of bodyweight coming down I’m there to take what’s mine and give absolutely everything.

Full session today was;

Prime chest row x2

Underhand pulldown x2

Lying cuff lat raise x2

Neutral grip chest press x2

Incline chest press x2

Triceps rope push down x2

Nytram bicep curl x2

[/quote]
Hi Mehdi this isn’t an area I speak about, I prefer to keep this side of things personal

[Marc]

When is the last time you had a de-load? Are you going into your sessions feeling fresh?

[Marc]

Check in feedback from Kuba this morning he is very very happy with where I am at with 6 weeks 2 days until show number one. I am on track and it’s business as usual with no changes to the plan.

I had a great training session this morning for upper, feel like I’m so zoned in that regardless of bodyweight coming down I’m there to take what’s mine and give absolutely everything.

Full session today was;

Prime chest row x2
Underhand pulldown x2
Lying cuff lat raise x2
Neutral grip chest press x2
Incline chest press x2
Triceps rope push down x2
Nytram bicep curl x2

[Marc]

Here I would focus on hitting your top end rep range target for each exercise. Once you can do this for a few weeks, then think adding adding a small amount of weight to what you are lifting and repeat the process again

[Marc]

Standard Thursday rest day for me. Second day in a row with my fasted bodyweight under 120kg, things are definitely moving forwards in condition based on my visuals this morning. Pictures taken today ahead of sending pics over to Kuba tomorrow for feedback. Overall feeling good and very focused on the weeks ahead!

Today is steps, my own posing, mobility, in person client check -in / posing session and new client set ups

[Marc]

If you want to target and isolate your hamstrings only then the lying leg curl or standing leg curl would be your best options. If you wanted to target both hamstrings and glutes then the GHR could be a good option, but given you have RDLs programmed already I would go with either lying leg curl or standing personally

[Marc]

Morning guys

New low bodyweight today, 0.7kg drop in bodyweight overnight and 0.1kg down from my previous lowest bodyweight a few weeks ago. Bodyweight this morning fasted was 119.6kg. The recent food changes a few days ago doing its thing.

In this morning for a leg session, same mindset as always even with a new low is to give 100%.

Session today will be;

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

Another day and another opportunity to get after it

[Marc]

Small midweek check in today. Kuba is really happy with my visuals, leaner whilst maintain good fullness which is the name of the game so no changes to plan. Training today was push and another good session ticked off. Priority now is to uphold training performance and not go for any crazy pbs and that went exactly to plan.

Full session today was:

Narrow cable pec fly x3
Low incline smith press x2
Flat pin loaded chest press x3
Lying cuffed lat raise x3
Cross body triceps ext x3
Plank x2
Side plank x2
Vacuums

3 back to back posing rounds

[Marc]

Hi Damian having a training partner is a personal preference. Your comment above is clear that you wouldn’t want a training partner and that’s fine as you have to do what is right for you. I personally have a training partner, but it’s someone who is locked into the process the same was as me as a bodybuilder, we have the same training plan and coach which is helpful, both have strengths and weakness that need to be programmed to help build our overall physique.

The time we train is what works for both of us. I like the fact I have a training partner, but I would be very very selective with who I choose as my progress is priority. My training partner adds value and it’s not him getting a PT session, it’s both of us getting after our goals so it’s very helpful for both of us

[Marc]

Agree with Kam, don’t fall into the trap of neglecting rest days. It won’t end up how you want it to.

How long have you been doing Full Body? How are you progressing both lifts and bodyweight?

ive been doing it for like 8 months i think now im progressing quite nicely but im getting to a point where the sessions are taking so long but no it is going well i was just wondering about upper lower as i think i would enjoy being there 6 days a week[/quote]

[Marc]

Hi guys, pull session as always to start my training week. unreal session today, hit really good numbers across my session which i am really pleased with. my sleep is not always the best due to my shoulder / waking up, but yesterday i had 7hr30mins sleep and i could really see the benefits with my training today. now under 7 weeks until my first show and the weeks are flying by and my excitement is building more and more each day! but there is still work to be done, so head down and tunnel vision

[Marc]

Usual Sunday rest day for me. Some client check ins / set ups done today along with my usual daily mobility, posing, steps and getting prepared for the week ahead. Fully focused on a big week incoming since yesterday’s food changes and I’m excited to see how my physique responds over this coming week!!

[Marc]

I always think the key here is to remember your goal. If appetite does start to take a hit you could always look to swap out foods which might be higher in food volume and condense them down to smaller portions. Also ensuring you space your meals out throughout the day and keep a level of expenditure through steps will help you to make sure you hit your daily food targets

[Marc]

It sounds like you are at the point for a de-load based on what you have said. I personally take 4 days off from the gym for my de-loads. During this time if I had cardio this would be removed, expenditure via steps would be reduced by around 4k daily, food increase for all of the 4 days or some of the days to help drop fatigue and get the body feeling fresher again.

The key is to work with your body during the time to establish if 4 days is too much or spot on

[Marc]

Last session of my training week ticked off this morning. Solo lower session close to home as myself and kerry are travelling to the tbjp 2bros pro regional show today so made sense to train close to home.

All of my usual exercises today for lower;

Seated leg curl x3
Db rdl x1
Leg ext x1
Leg press x2
Pendulum x2
Seated calf raise x2

Today is also the day a step forwards to push on in the diet and get leaner.. 300 calories removed from training day and rest day food plan, with tomorrow making 7 weeks out from show number 1 of the year. Very excited by these changes and looking forward to see how my body responds from here