[Marc]

First full day out here in Budapest. It’s been a rest day in the end for me due to arriving late last night and sleep not being what I would have liked. Food shop, steps, cooking, massage and client work made up my day today. Looking forward to a good sleep tonight and hitting legs tomorrow there’s some great gyms out here that Kuba has told me about so looking forward to getting after it tomorrow

[Marc]

If you are training true failure and you aren’t gassed out after your set then this would be down to having a good cardiovascular system. This is normally the case when bodyweight is lighter or when you are just more physically fit

[Marc]

A few mins generally or until you feel like you have caught your breath so you aren’t going into your set already gassed out. This may change the rest period time depending whether it’s a compound exercise which generally takes longer than an isolation exercise to recover from but again recovery time will be based on how intense your set is

[Marc]

Morning upper session today after 1 meal, push dominant. Client check ins ticked off early as currently about to take off heading to Budapest with kerry ahead of her pro bikini show this weekend.

Good results for my clients yesterday 2 x 2nd place and 1 x 4th place in stacked line ups – so very pleased with this,

Check in feedback from Kuba today he’s happy with how in looking, a few kg up from my cut weight but look tighter / fuller so it’s business as usual no changes just keeping doing the do

[Marc]

All looks good bud. I am assuming maybe back is an area you want to prioritise in your upper workouts if so spot on how you set it up. If not your upper b session, you could start with your push focused exercises and then finished with the pull movements. This is just a suggestion and by no means essential

[Marc]

What an Olympia. The uk team have done very well. Ryan Terry successfully defending this men’s physique title and Samson Dauda now becoming the new mr Olympia, making it 3 new mr olympias in a row. Also huge well done to the tbjp athletes on very good showings, Rhea, Meg and Michaela. If these performances don’t inspire you then I don’t know what will.

… in my world, a day of getting organised and packed as tomorrow I am travelling with kerry to Budapest as she will competing next weekend out there. I have 4 clients competing today 3 bodybuilders and 1 bikini athlete, so constant communication throughout the day to make sure they’re all ok.

[Marc]

Definitely aspirate. Ventgluteal is a safe place to go, I don’t think you can really get it wrong bud so I wouldn’t over think it as you will probably just talk yourself out of it

[Marc]

Another great leg session today, numbers are up from last week and definitely enjoying my training. Solid session and pushed to the limits, the way it should be and I walk away from my session knowing there was nothing else to give.

Session today was;

Seated leg curl x2
Leg ext x2 – last set 1 dropper to failure
Hip leg press x2
Hack squat x1
Lying leg curl x2
Db rdl x3
Toe press calf raise x3

[Marc]

Without seeing visual pictures (which is fine if you don’t feel comfortable) 5 months is a long time staying in a surplus so it’s natural some extra bodyfat will have appeared. Before dieting I would run a 4-6 weeks holding phase to let the new muscle tissue stick around without pushing bodyweight higher,and then go into a diet phase.

[Marc]

Another really productive day today. Client check ins, trained upper – back dominant and something I have wanted to do for a while started filming for an exercise library for my online coaching. I teamed up with my training partner who is also an online coach so we both will have this exclusive content for our clients.

A very busy day, but a rewarding one. Check in feedback from Kuba he’s very happy with how I am looking and the timing was perfect with the food increase a few days ago. The plan continues to keep growing lean as push bodyweight up higher than previously

[Marc]

I full agree with Clare’s comments. What I would say is be mindful of what indulging will do to your digestion after a period of dieting. My advice would be to eat intuitively, enjoy your holiday but your hardwork dieting doesn’t need to be undo in just a few days of being away

[Marc]

Today was my usual rest day. Two in person client check ins / posing ahead of my clients competing this weekend. 4 in Total competing this weekend so keeping a close eye on them alongside My usual client check ins. Haircut also today along with steps and food shop. My food went up yesterday, I was actually surprised it did but Kuba said I’m lean condition is improving even with 2kg up post diet 3 weeks now. At some point I’ll input my food to see what my overall calories are and let you all know, but for now I’m doing the do and not focusing on the numbers

[Marc]

So my preference to cover all angles with triceps;
A press
Overhead extension
Push down and or dips variation

This has seen a good return in progress for myself and clients but do choose the exercises you best connect with

[Marc]

Midweek / small check in for me today with Kuba. Pics and data sent over this morning. I looked at my pics today and I actually thought they looked pretty wild (I am hard to please, so this was big for me lol) especially all things considered with shoulder. Only 1 food increase now heading into my 3rd week after my diet but there’s a lot more pop to my body now and I look just as lean which is perfect. I will likely post my pics today up to my IG page so keep an eye out for that.

Lower + triceps exercise for me today and later today I will be picking kerry up from the airport so an action packed day but its been a very productive morning so far

[Marc]

Typical arm day

-close grip smith press OR dips

3 sets 6-10 reps

-ez bar cable push downs

3 sets 8-12 reps

-over head rope extensions

3 sets 10-15 reps

-single arm cable ext (under or over grip)

3 sets 12-15 reps

-db curls

4 sets 8-12 reps

-cable hammer curls

3 sets 10-15 reps

-ez bar curls

3 sets

I am in agreement here with sas, when I had arm days years back in my earlier years of training I would always train my triceps first and then my biceps. My exercises selection is pretty much the same and if I was stuck for time I would superset exercises so triceps and then biceps for the entire workout. This shouldn’t take you more than 30-40mins in my opinion as it’s a small muscle group