[Marc]

Hi Zander

So I do agree with what Oscar has said in terms of training set up.

You can by all means move the pulldown earlier in the session. Arms are a smaller muscle groups so you can leave this to later in the upper part of your FB session.

Can I ask, how long have you been running the above set up for and has your physique been progressing? Whats your main reason for wanting to move the pulldown earlier in your session?

[Marc]

3rd session of the week today, legs. It was definitely a harder session with energy / strength. This is the third session in a row where my numbers have been down when compared to last week. I pushed through today’s session to make it happen, but there’s only so much I can keep pushing through this. I’ve had a chat with Kuba and the plan of action from here is take a de-load as of tomorrow which is definitely needed from here to reset.

[Marc]

Hi Bruno

So you mentioned a split at the end of your question where you split your quads and hamstrings training up but then you said you are looking forward to your quads still growing and don’t want to shut growth of completely.

So my question to you, is your legs really more Advanced than your upper body?

[Marc]

Midweek check in today, so fasted pics sent over to Kuba. He’s really happy with how I’m looking visually, size is going on and body composition is in a really nice spot too. Bodyweight is holding just over 127kg… today’s workout was push, numbers down a little again today compared to last week but it was a good session, so I take the positives where I can here

[Marc]

Hi Joe

So with your full body training you can approach it as follows:

Session 1
Heavy upper – 6-10 / 8-12 rep ranges
Light lower – 15-25 reps

Session 2
Heavy lower – 6-10 / 8-12 rep ranges
Light upper – 15-25 reps

For full body training varying your rep ranges will give a different stimulus to your muscles, so it’s something to definitely consider here. You will get a feel for what is working volume / reps wise and you can make adjustments as you go

[Marc]

First session of the week, my usual pull session. Slight under with my numbers today, pretty much 1 rep down across all exercises. I did have a good session still, but definitely could tell a dip in strength. This could be due to a long day travel yesterday and sleep being a little less in quality compared to the days before or that that I am now into week 5 of my training block and generally I will have a de-load somewhere between week 4-6. Either way I will see what tomorrow’s session is like and go from there with feedback to Kuba.

My session today was;

Prime chest supported row x2
Single arm cable row x2
Cuffed pullover x2
Single arm lat pulldown x2
Upper back pulldown x2
Rear delt seated row x3
Db single preacher curl x3
Nytram single arm bicep curl x3
Hanging knee raise x3

… then finished up with my usual shoulder mobility exercises and releasing my back / trap with a foam roller and ball

[Marc]

This is my split atm i didnt know how to program it

Fb split

Upper day

4-8 reps

hammer strength Chest press incline 1 sets

Shoulder press 1 sets

Jm press 1 sets

Laterial raise 1 set

Carter extension 1 set

Standing Bicep curl 1 sets

Hammer strength row plate loaded 1 set

Lat pulldown 1 set

Lower

6-12

Hamstring curl 1 set

Adductor 1 set

Penjulum squat 1 set

Leg extension 1 sets

Calve raises 1 set

Lower day

4-8 reps

Hamstring curl 1 set

Abductor 1 set

Leg press 1 set

Leg extension 1 set

Calve raises 1 set

Upper

6-12 reps

Incline bench Smith machine 1 set

Machine shoulder press 1 set

Decline chest press (tricep focused) 1 set

Laterial raises 1 set

rope pushdown 1 set

Preacher curl pin loaded 1set

Hammer strength row pin loaded 1 set

lat pullover 1 set

So with your current split you have room to add in a hip hinge variation. I’d start with one hip hinge and assess recovery from here.

How I would structure this is on your first lower day
Adductor
Seated ham curl
Stiff leg deadlift or RDL (dumbbell or barbell)
Pendulum
Leg extension
Calf raise

[Marc]

Marc Will you post your current diet?

Hi John

Yeah sure, current diet is below;

All food is raw uncooked
Training day nutrition

Meal 1
110g cor
100g blueberry
100g strawberry
90g Whey iso pro
10g dark choc
10g almond butter

Meal 2
110g Jasmine rice or pasta
15g low fat cheese
50g mixed veg
250g low fat steak mince
100g low fat pasta sauce
100g pineapple

Meal 3 pre meal
110g Jasmine Rice
250 chicken
100g pineapple

Intra
20g performance fuel
20g mps max
5g creatine
5g glutamine

Meal 4 post workout meal
90 whey iso pro
110g rice based cereal 100g berries

Meal 5
60g cream of rice 20g almond butter
150g strawberry
200g low fat Greek yoghurt
50g Jasmine rice
50g mixed veg
200g chicken

Rest day nutrition

Meal 1
20g almond butter
100g cream of rice
100g blueberry
100g strawberry
90g whey isolate

Meal 2

75g Jasmine rice
50g mixed veg
250g chicken
100g pineapple

Meal 3
75g Jasmine Rice
100g pineapple
50g veg
200g Salmon fillet
200g prawns

Meal 4
150g low fat sourdough bread
100g mixed veg
3 whole eggs
400g egg whites
100g pineapple

Meal 5
100g cream or rice
20g Nut butter
200g Strawberries
70g Whey isolate
200g low fat fage Greek yoghurt

[Marc]

Rest day for me today. A day of travel today for myself and kerry, heading back down south for the day to see Kerry’s family for the day. In full off-season / prep mode lol the car is packed with our food / water for the day! I hope everyone has a nice relaxing Sunday… side note, Arnold’s Ohio open bodybuilding, I don’t think many saw that result coming before pre-judging I have to say Derek really nailed his look you could see the fire he had after the Olympia. It will be another big battle at the Olympia for sure!

[Marc]

It’s not a training method I familiar with. This style perhaps likely is for an advanced athlete for has years of training behind them. I wouldn’t get caught up in trying to reinvent the wheel, but instead adopt a training style that is works across various reps ranges, has enough volume for growth and recovery and specific to your needs

[Marc]

Last session of my training week this morning, my usual lower session. Great session, all sets taken to absolute failure. Going into this session I did feel a little tired, even after just under 8 hours sleep but once in the gym it was all systems go and found that extra fire.

Full session today was;

Seated hamstring curl x3
Db RDL x2
Nytram leg press x2
Pendulum squat x2
Leg extension x1
Seated calf raise x2

[Marc]

Hi bud, you asked a similar question in the forum about growing taller. Gear won’t make you grow taller, grow muscle yes but not height

[Marc]

Morning upper session today, another session where I am happy with intensity and progressions being made. I’m finding this extra session which I haven’t had for a few years is really helping to bring up my overall upper body, which is why the upper day works perfect for me as I am hitting all bodyparts.

Check in feedback today, no changes to my plan it’s business as usual for this coming week or at least until my midweek check in on Tuesday morning.

[Marc]

So as you are around 3 months into your cut you are well into this phase now and this is a constant variable so no real need to change this. You can if you aren’t already is track your daily steps outside of this cardio and adjust daily steps as and when needed to increase your expenditure via NEAT

[Marc]

Morning all

Rest day for me, but not my usual rest day sports massage. I actually had a Thai / sports massage combination last night. This was from a local guy who treated me heading into my last show and was really good. Myself and kerry had been travelling 45 mins each Thursday to see a sports massage therapist who is really good but it was taking a big chunk out of our day and becoming counterproductive so we have stopped this. I feel better working things this way as it gives me back valuable rest time. Check in pics taken this morning ahead of feedback tomorrow morning. Today will be spent doing client check ins / set ups, haircut, and mobility work on my shoulder