[Marc]

Back to business today, steps at my usual 12k but no diet changes just yet. Kuba is a master at this, knows when to push and pull perfectly. Pull session this morning and it was a very good session followed with posing rounds like always with my training partner. I’ve got a deep fire inside me to keep ticking of each day with intent to bring me closer to my goal of winning my first pro show in Italy this year and qualifying for the Olympia. Head down and keep chipping away!

[Marc]

Are you tracking your daily steps? If so I’d look to adjust that a touch higher and then reduce your cardio time down, prioritise sleep and then done some cardio post workout if needed

[Marc]

Joint lowest bodyweight on prep today, down 0.3kg from where I was yesterday. Feel pretty smashed today, Kuba has said keep steps 6k maximum and an extra 125g carbs added today between cream of rice and jasmine rice over 4 out of 5 meals for my rest day food plan. A little reset to help get me fresher ahead of what will be a big week coming up of taking a step forwards in prep

[Marc]

Amazing day today, guest posing at the MK coaching regional show at the 2brospro show today. Great to get some stage time, dust off the cobwebs and showcase my current physique. After the guest pose, it was into the gym to train legs as there’s work to be done. Steps were to be kept at a minimum today. Next week Kuba will be turning the heat up to make sure we are on point come show day, can’t wait !!!

[Marc]

I agree with Kuba. If and only if you are to go with the second option thought I would ditch the low incline dumbbell press as you already have an incline press

[Marc]

Thanks you all!
Just trying to think of ways to improve my shit calves haha

Personally I found the best results for calves doing toe press and seated calf raise, working in various rep ranges 10-15 and even higher reps I found to be most effective

[Marc]

First upper session with adjusted volume. Felt good to be honest, still a challenging session but with reduced volume / sets it allowed me to still channel the energy into a productive session.

Full session was:

Prime chest row x2
Underhand single arm pulldown x2
Lying cuff lat raise x2
Neutral grip chest press x2
Incline chest press x2
Triceps pushdown x2
Nytram bicep curl x2

I also had a Thai / sports massage today. Travelled down to Wigan today ahead of me guest posing tomorrow and kerry there to support her clients

[Marc]

But i’ve since switched the following as of this week – with the idea of more frequency across back/chest/legs
.
Upper (chest focus back top up)
Fly x2 DS
Nautilus flat x2
Incline smith x2
Dip x1
SA lat PD x2
SA cable row x2
.
Lower (Quad focus)
Adductor x2
Seated curl x2
Leg ext x2
Hack x2
Leg press x2
.
Upper (delt/arms)
Y raise x2
DB laterals x2
High inc smith x2
Reverse pec deck x3
Pushdown x3 / incline curl x3
Overhead ext x3 / preacher x3
.
Lower (ham focus quad touch up)
Seated ham curl x2
RDL x2
Pin loaded leg press x2
Leg ext x2
GH raise x2
.
Upper (back chest top up)
SA pulldown x2
Upper back row x2
SA cable row x2
Mag pulldown x2
Fly x2
Incline HS press x2
(Some intensifiers on isolation work – rest pause)

Thank you for this info. So overall I think your training set up looks good. I do agree with peters comments not only on impressive physique but training hard too. You are growing lean and that’s exactly the name of the game add quality muscle tissue.

I would move the exercises like hilly suggested for legs. Your hamstring curl seated is easier to create stability at your hips later in the session as you are locked into the machine with the knee pad.

Lying hamstring curl at the start of your session will be good to bias your hamstring differently to seated ham curl and you will have greater stability to stay braced at the started of your session doing lying leg curl in your second session. I didn’t see any calves for legs? Add this is, toe press one day and seated calves the other day

[Marc]

Morning guys, currently out on my morning walk getting first Block of steps ticked off. Usual Thursday rest day for me. Some things to get ticked off; client work, posing practice, haircut, remove body hair ahead of guest pose at MK Classic this weekend… rest day, but jobs to get done which helps pass the time on prep 🙂

[Marc]

Hi T, thanks for sharing these pictures. It looks like you have good body composition here. Are you in a particular phase currently (building muscle, maintaining, or cutting).

To give some more context with training are you able to outline what your current training split looks like along with exercises and sets please

[Marc]

New low bodyweight today in prep, 0.7kg down from yesterday’s previous low bodyweight – I was 121.4kg this morning. Condition noticeably sharper too.

First session today also with adjusted training volume for legs. I used today as a chance to reset lifts, especially with the change in rep ranges.

I’ve put down my new leg session and what my previous leg session looked like too.

Overall a really good session and a welcome change to training volume.

Prime Leg extension: , 2 second pause in shortened range first 2 sets last set no pause.
3 sets, 8-12 reps load 20% mid 80% top peg

Gym Leco hip press:

3 sets 8-12 reps

first set load 50/50 Mid top –
Second set 25/75 mid top –
Third set – 10 mid 90 top –

Prime Lying hamstring curl: 4 sets of 10-15 reps

First set load 50/50 mid top
Second set load 75 top / 25 mid
Third and 4th set 100 top

Toe press: 2 sets of 10-15 reps, 2 second pause in shortened range

Previous leg session

Prime Leg extension: , 2 second pause in shortened range first 2 sets last set no pause.
3 sets, 8-10, 10-12, 15-20 – load 20% mid 80% top peg

Gym Leco hip press:

first set load 50/50 Mid top – 8-10
Second set 25/75 mid top – 10-12
Third set – 10 mid 90 top – 15-20

Single leg press , quad bias, 1 set of 10-15 reps

Prime Lying hamstring curl: 4 sets of 10-15 reps

First set load 50/50 mid top
Second set load 75 top / 25 mid
Third and 4th set 100 top

Toe press: 2 sets of 10-15 reps, 2 second pause in shortened range

[Marc]

Hi bud to add to what Jordan has said also, if you check out the TBJP Jordan Peters YouTube channel JP breaks down in full how you can go about setting up your upper lower split which I feel will help give you some more context too

[Marc]

Really good push session ticked off this morning. Some progressions taken across lifts and some numbers matched. Only downside was a little discomfort felt in my shoulder on lying cuff later raise so worked with a lighter weight and done more reps. Bodyweight this morning was my joint lower weight at 122.1kg. No changes to my food plan today from Kuba but he will see how my body trends between now and Friday as to whether he makes any changes to my food set up. Happy with my visuals but as always I will follow whatever is asked of me by Kuba.

Kuba will be making some adjustments to my training plan also based of my feedback with slightly lowering training volume to aid recovery, so I will keep you guys posted on this

[Marc]

Aside from the comments above which I agree with, is there an underlying issue/ reason why you are drinking so much caffeine to the point you feel anxious? I would look at your sleep / sleep quality as I assume you are taking caffeine for energy. Better quality sleep will give you the energy you need with heavily relying on caffeine. Also make sure your nutrition is on point as this will also help you

[Marc]

First session of my training week ticked off today. Every lift progressed today with either weight or reps, so a great way to start my training week. Setting the tone for the rest of the week and I think that’s very important. Usual post workout posing rounds to complete my pull session at the gym and walking away feeling accomplished and ready to attack the rest of my day with client work! Happy Monday folks, start as you mean to go on