[Marc]

To add to this don’t overthink the tempo. Control each rep and try to make sure your last rep is identical in form compared to your first rep whilst pushing to failure

[Marc]

Here we go, my next show has been announced and it’s the japan pro show – 24th November.

Big day of travel ahead, as me and kerry are travelling to japan today ahead of me competing!

I can’t wait to step on stage again!

[Marc]

No chance with that volume to frequency for chest/ pressing work , I give that 2 sessions before lifts regress . Cut the 7 sets of presses in push A to 3-4 , I would start at 3 for it and then add 1-2 sets push downs for extra triceps

Push B looks fine as it gets 4 sleeps

Rest is fine

Thank you Jordan appreciate your help Sir.

Do u think it gonna work now? I deleted incline and smith and left dips because have incline and flat in push B also added Pushdowns before dips to pre- exhaust triceps before dips to get more chest out of them

Push A

Triceps Pushdown 2×12-15

Weighted Dip 3×6-8

DB lateral Raise 2×12-15

SA Cable lateral Raise 2×12-15

DB Curl 3×12-15

Cable Rope Hammer Curl 3×12-15

Abdominal Crunch Machine 2×12-15

[/quote]
This looks a better set up, but you have to lateral raise variations back to back. I would personally go with the SA cable lateral raise as exercise number 1 and if anything have a pin loaded seated lateral raise machine before abdominal crunch to give some variation and not have to back to back lateral raise exercises

[Marc]

So it’s confirmed, my next show will be the Japan or show – Nov 24th! Very excited to step on stage again really soon!

Full high day of food today. Patrick is very happy with my condition. I’m flat for me, but not past the point of being flat flat. Extra food, so that means around 540g carbs so not crazy high.

Training today was back and biceps, session overall was solid;

Cybex single arm eagle row x2
Single arm cable pulldown x2
T-bar row x2
Rear delt seated row x2
Ez bar cable bicep curl x2
Standing db curl superset hammer curl x2

[Marc]

I’m not sure what you mean by feeder workouts, but feeder sets are designed to get you lifting a few sets of a lighter weight on the movement pattern you will be doing to help you build up close to your maximum weight for that set. It not only gets your muscles warm prior to your set (that in itself will help reduce / limit the chance of injury) but it’s an opportunity for you to make adjustments necessary but also feel comfortable with the weight you will use prior to your main working sets

[Marc]

Afternoon guys

Another day and opportunity to get after it. Today food wise meals 1-4 is higher calories and meal 5 and 6 lower calories.

Training wise today I trained hamstrings, glutes and 1 quad exercise. Usually I train back and biceps today, but went with this today after speaking with Patrick and on the back of yesterdays shoulder injections to give my shoulder an extra day recovery which will be of benefit.

So today’s session was;

Adductor x1
Lying leg curl x2
RDL x1
Leg ext x2
Seated leg curl x2
Abductor x3
Toe press x2

I had a really good session, strength felt good and focus was laser sharp! Very happy with the numbers I hit today

[Marc]

Frequency would be the answer to that question , what frequency are you repeating those movements ? The fly and db press will cause more recovery demands than the 2/2/2 , as the fly and db press load the stretch more so . This is where exercise selection then is key as too much stretch work is hard to recover from

PPL split

IYO how would you set it up ?

[/quote]
If in doubt have a check of Jordan’s YouTube video content which covers this in depth. But you also need to make it specific to your own physique needs, for example do certain bodyparts need more volume as they might be less developed than a stronger body part

[Marc]

Usual Wednesday midweek rest day for me. Up and out early this morning to get my fasted 30mins walk in, followed by client check ins and my Pics sent over to Patrick. He’s happy with condition, said I am on the flat side but not flat flat so today’s food set up is high calories meals 1-3 and lower calories meal 4-6.

I also had a Hyaluronic acid injection into my shoulder joint today which will help with lubricating my shoulder joint, support cartilage health, improve range of movement, reduce inflammation and also has antioxidant effects to name just a few benefits. This is the second time I’ve had the done and I was very impressed with the results after the first time I had it done

[Marc]

Do you think that i do too much volume for my shoulder?
I do:
Tuesday 8 sets chest ,2 front, 3 lateral ,2 rear
Thru 10 sets back 3 rear delt
Fri 6 set lateral ,6/6 arms
Sat 6 set should 6 chest
Sun 10set leg, 3/3 arms

It does look like you have a lot of training volume here. If you are training to failure, are you actually recovering between sessions. My personal opinion would be what Jordan had initially suggested, remember you need a balanced physique and more sets doesn’t mean more gains / progress if you aren’t taking your sets to true failure and recovering well

[Marc]

Evening guys

My best look of prep so far today was Patrick’s feedback and I have to agree. My thin is getting thinner and it’s putting me in the perfect position for when peaking will start. Today was another full higher calorie day.

My legs session today was quad focused and here is what I done;

Adductor x2
Leg ext x2
Hip leg press x2
Split squat using Cybex hack squat x1
Abductor x3
Standing calf raise x2

Very strong session, no forced reps but pushed to failure

[Marc]

Hello Marc, first I wanted to thank you for the answer on my post. I really would love to see some videos from training/diet since you working with Patrick, I am big fan of him and you, so I really cannot wait for some videos from you, keep killing it brother

Hi Piotr

You are absolutely welcome. Thank you so much also for your kind words that means a lot.

I have posted some training clips to my instagram main page, but I must admit I haven’t done any YouTube filming since working with Patrick as I have been very much tunnel vision to block out the news and get the work done. I do take your point on board though, so thank you

[Marc]

Hi Piotr

So 16 weeks no de-load and from what you have said about sore joints, fatigue definitely means that your body is ready for some full days of rest.

Now, it’s important here for you to listen to your body. 3 days might or not be enough time, so you may need a few more days say up to 5.

It’s best to take the rest now and assess over this time when you should go back to training.

I would advise the first 1-2 sessions back in the gym have a de-volume training sessions either training at 70-80% or dropping 1 set off from each exercise to ease yourself back in.

Use the time after the de-load to reset your lifts within your logbook for each exercise and don’t try to pick up where you left off before your de-load as that would be a recipe for disaster.

Rest up, recovery and go again

[Marc]

Hi Argon

I hope you get all the answers you need with your gut repair phase, I wish you well.

If sleep is down and you’re feeling tired this will directly affect your training performance. It would be advisable to take some days rest for sure, no weights / reduced output.

If you haven’t already, speak with your direct in regards to what is happening with your digestive system so he can advise you here as your protocol will be unique to you

[Marc]

Hi guys

Patrick is very very happy with my check in pics today. Even sharper today condition wise after yesterday’s rest day. The plan food wise for today is for a full day of higher calories ahead of training chest and side delts later today after 3 meals.

Overall I am very excited with my current look and it will continue to get better from here, with us taking things day by day as to what my body needs food wise and output. This morning I did a 30mins brisk walk, to be honest I enjoy this starting my day this week!

Start your day / week with intent guys and get after it!!

[Marc]

I agree with both of the comments above. To add, i would also stick with the carb sources you have been eating already as these will naturally digest well for you. Try to also think about low food volume, rice instead of potatoes for example to keep your stomach nice and tight