[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

[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