[Marc]

Hi Guys

So today ended up being another rest day for me today. Felt really tired from when I woke up and even having a nap I didn’t think much different.

I’d say I’ve pretty much rinsed this training block so I’m looking forward to my de-load to drop some fatigue and reset.

Chilled day with Kerry today and keeping up to date with the Arnold’s. Definitely would love to be competing at Arnold Ohio in the near future!

[Marc]

Hi Elias

I agree with the comments from Hilly and Kiera here. You have got the macro split breakdown for what you need for your goal.

From here I would then think about what sources of food you would like to use to help you reach your macro target.

Try and eat whole foods where possible.If you can mostly consume foods that are natural, single-ingredient, and nutrient-dense. These are going to give you the most overall micronutrition and also the most benefits with regards to improving and maintaining health.

If you’re looking for ideas of carbs, protein and fat sources I’d do what Kiera suggested and see what others eat and what foods you like yourself.

[Marc]

So Kerry surprised me with a few days away at a lodge. So our routine isn’t comprised with training where we’re staying is just a 5 minutes drive away from where we train so that’s pretty cool.

I trained biceps, calves and hamstrings with Rhys today. Numbers were down on hamstring exercises by a few reps across all exercises today, but the load was the same.

Next week is planned as a de-load and from how today’s session went I think it’s coming at the right time.

So today’s workout was as follows:

A) single arm cable bicep curls

1 x 12

1 x 12 with double rest pause

B) standing single arm high cable bicep curl:

1 x 15

1 x 15

1 x 10 with 1 dropset

C) seated calf raise

1 x 25

1 x 20 + partials

D)seated leg curl

1 x 10

1 x 7 with dropset

E) prime lying leg curl (loaded at the top)

1 x 8

1 x 7 with double dropset

F) gymshop adductor

1 x 11

1 x 12

G) Barbell RDL

1 x 9

Hey Marc could I ask you about the egfr on blood check ? It must be over 90 or over 60?

Thanks [/quote]
@cristiano Ideally between 60-80 whilst on cycle, but 60 the absolute minimum

[Marc]

Hi guys,

who’s looking forward to the Arnold’s this weekend? I’m glued to looking at the updates on IG!

Rest day today, so this is the first day of reduced calories for non training day since my calories were pulled down on Monday slightly. Macro split for rest days are now:

350P 700C 100F / 5100 Kcals (previous 350P 700C 125F / 5325 Kcals)

Food has flew down today, although the only change was 25g pulled from fats food has been easy to get in. I’m still macro tracking for now,
Sources of food are:
Protein:
Steak
Chicken
Lean beef mince
JP whey iso pro
Salmon

Carbs:
Jasmine rice
Oats
Cream of rice

Fats:
Nut butter
Almonds

Micronutrients:
Spinach
Pineapple
Banana
Veggie might

I had 2 online bodybuilding posing clients this morning. Pretty chilled day with Kerry as we’re away so that’s been good.

[Marc]

So Kerry surprised me with a few days away at a lodge. So our routine isn’t comprised with training where we’re staying is just a 5 minutes drive away from where we train so that’s pretty cool.

I trained biceps, calves and hamstrings with Rhys today. Numbers were down on hamstring exercises by a few reps across all exercises today, but the load was the same.

Next week is planned as a de-load and from how today’s session went I think it’s coming at the right time.

So today’s workout was as follows:

A) single arm cable bicep curls
1 x 12
1 x 12 with double rest pause

B) standing single arm high cable bicep curl:
1 x 15
1 x 15
1 x 10 with 1 dropset

C) seated calf raise
1 x 25
1 x 20 + partials

D)seated leg curl
1 x 10
1 x 7 with dropset

E) prime lying leg curl (loaded at the top)
1 x 8
1 x 7 with double dropset

F) gymshop adductor
1 x 11
1 x 12

G) Barbell RDL
1 x 9

[Marc]

Solo push session today. Very happy with how this session went. The pec strain is a thing of the past in my opinion, although not back to full working load before the strain, I’m not thinking about the strain at all. Simply get in the gym, get my activation work done and crack on.

All numbers progressed across the board today.

Today’s session went like this;

Pec deck:
1 x 15
1 x 12
1 x 10 – 1 x 8 – 1 x 8 (double dropset)

Incline hammer strength press:
4pps x 8
3.5pps x 11

Nautilus chest press:
4pps x 10
3.5pps x 12
3.5pps x 11

High incline cable fly:
1 x 20
1 x 20
1 x 15

Standing single arm cuffed lateral:
1 x 15
1 x 20
1 x 13 – 1 x 7 (dropset)

Cross body cuffed triceps extension:
1 x 15
1 x 15
1 x 15

Cuffed over shoulder triceps extension:
1 x 20
1 x 15

[Marc]

Do you feel rested when you wake up in the morning?

[Marc]

Hi David

You have a good shape and you look young so you have time on your side.

From reading your post, my advice is to stay consistent. You said you have been more serious the past four months and that’s good. Consistency certainly helps in this sport; structured training and nutrition, ensuring you get enough sleep/recovery just to name a few areas.

Like Hilly said, adding more size will help to improve your physique further. Don’t rush this process, you have good shape and you want to keep this while adding size.

Your early years can really lay the foundations for building your physique over the years, so use the tools you have available like being on here to help give you guidance.

Hi marc, I would just like to say your physique is outstanding, funnily enough I was just going through your Instagram page. I believe your are going very far. Thank you for your advice too yes I am 19, I will focus on consistency and enuring I am focusing on the fundamentals. I know you and hilly are not my coaches but I’d appreciate posting back here in say a month to see what you guys think and if I am progressing at a good enough rate or if things need to be changed.

Thank you and hilly for your time [/quote]
Hi David

Thanks for your message, I appreciate your kind words.

You’re welcome mate and yes of course, please do keep me posted as and when just at me in your posts anytime and I’ll get back to you ASAP.

[Marc]

So the end of my push phase has come to an end. So the next 8 weeks we will be pulling back, before heading into prep at the start of May – to reduce stress on my body. Bodyweight has been holding steady around 300-302lbs for quite a few weeks now. I expect to see a little drop of in fluid from the changes being made, but nothing significant as there hasn’t been a huge change food wise and training wise I’ll still be progressing. Overall I’m really happy with the changes that have been made so far in my long off season. There’s still a few more months to go before prep, but it’s business as usual.

Dietary changes have been made from today (these are planned to stay here for the next 2 weeks, but will be monitored);

Training day nutrition – 350P 900C 100F / 5900 Kcals (previous 350P 900C 125F / 6125 Kcals)

Non training day nutrition 350P 700C 100F / 5100 Kcals (previous 350P 700C 125F / 5325 Kcals)

My routine was different today I had a posing client this morning then had to get some bits done so I didn’t get my usual midday nap so felt a little tired going into today’s session.

Training session today was legs – quad dominant workout. First 3 exercises moved really well. Pendulum feeder sets 6 plates & 7 plates felt pretty heavy today, but the goal was 8 plates like last week but to hit 13 reps, which would have been 1 up from my PB last week. Unfortunately, I got to 6 reps at 8 plates and ended up re-racking. Initially I felt so much pressure in my head moving this weight that I just couldn’t get into the set like how I usually would and that was annoying. But when watching the video back I soon realised that my breathing was not in sync with the reps and this really threw me off. Ended up reducing the load for this exercise. Frustrating because this is my last session here before my de-load next week so I really want to hit another PB this week. Not taken here that I need to stay locked in to the set better especially when attempting a PB.

My session today went as follows:

True Squat Calf Raise:

75kg ps x 13

80kg ps x 10

65kg ps x 15-20 (+ double drop set aiming for 6-8 on each drop)

65 x 13 – 45 x 7 – 25 x 7

Prime Leg Ext x 2 sets

6 plates x 25 (failure)

1 x Failure @ max reps / minimum 15-20 + double drop set (4 plates top pin / 3 plates middle pin)
X12
X5
X6

GymShop Adductor x 1 set / rest pause

1 x 15-20 reps + double rest pause to failure

Atlantis Pendulum

8 plates x 6
6 plates x 12

BFR Split Squat – occluded x 3 sets

30kg DB Occluded work, sets of 15-20, 3 rounds with 60 seconds rest in between each round

[Marc]

Hi David

You have a good shape and you look young so you have time on your side.

From reading your post, my advice is to stay consistent. You said you have been more serious the past four months and that’s good. Consistency certainly helps in this sport; structured training and nutrition, ensuring you get enough sleep/recovery just to name a few areas.

Like Hilly said, adding more size will help to improve your physique further. Don’t rush this process, you have good shape and you want to keep this while adding size.

Your early years can really lay the foundations for building your physique over the years, so use the tools you have available like being on here to help give you guidance.

[Marc]

Hi guys,

Rest day today, I had a sports massage treatment this morning. Had a really

Chilled day with Kerry, had a few naps and caught up on some podcasts (well when I didn’t fall asleep lol).

Check in done this morning and sent over to Cal, there might be some adjustments this week as coming towards the end of my push phase but I’ll see what he says when we speak tomorrow.

Appetite has been really good today, rest day calories 5325 have gone down well.

[Marc]

Adding on from what Kiera said, would also think the location of the gym; like what other facilities similar to what you want are in the area, what are the network links like is it easy to travel too. Aside from location, the target audience you want to attract is there a market for this type of facility.

All the best with dream, keep us posted how this goes.

[Marc]

Pull session this afternoon with Cal and Rhys. Felt up for this session and it felt good to be back in my routine training in the afternoon and not early morning like yesterday.

No direct bicep exercises in this session, this got done earlier in the week which worked well today as I was able to focus on the other pull exercises in today’s session.

Really happy with how today went. Still quite a few intensifiers here with dropsets, with it being close to the end of the training block and closing of this push phase. This will be something that will need to be managed and used tactically so that I don’t fry my central nervous system in the next training block.

So, today’s session:

Straight arm rope pulldown: activation work
2 x 12

Workout;

Single arm pulldown:
65 x 8
50 x 13

Hammer strength low row:
6 pps x 10
5pps x 12 – 4pps x 4 – 3pps x 4

T-bar row:
7plates x 6
5plates x 15 – 4plates x 6 – 3 plates x 6

Rear delt row:
70 x 12
50 x 20

Shrugs:
2pps x 20
3pps x 14 – 2pps x 10 – 1pps x 10

[Marc]

Hi guys

So now that I’ve got my logs back where they should be lol today’s update:

Hit an earlier than usual session today closer to home at 9am as took my daughter to her gymnastics competition. Trained after 1 meal, instead of my usual 3 meals.

Today’s leg workout was:

A)Leg press Calf Raise
1 x 12-15
1 x 8-12
1 x 15-20 (+ double drop set aiming for 6-8 on each drop)

B) Cybex Leg Extension
1 x 12-15
1 x 15-20

C) 45 Degree Cybex Leg Press
1 x 10-15
1 x 20

D) Cybex Adductor
1 x 20 (+ double drop set aiming for 6-8 on each drop)

E) Occluded Walking Lunge (BFR – Bodyweight Only)
2 x 180 seconds work

I definitely noticed a difference training earlier today. This workout compared to last week when I trained later in the afternoon, my numbers were down on some exercises. Although not what I wanted from this session it’s good that I know the reason behind why my session felt abit more laboured today. Still got it done, so I move and get back to my usual routine tomorrow

[Marc]

Thursday 24 log:

Hi guys

Rest day today, so pretty chilled. Should have had a sports massage today but something came up for the person who does it for me so it’s now been moved to my next rest day on Sunday…

I had a few online posing clients today, but other than that it’s been a relaxed day. Training in the morning tomorrow as my daughters got a gymnastics competition, so plan for an early night tonight so performance is still good