[Marc]

So I managed to somehow post my log from the past two days on someone else’s log lol … so I’ll put it here (where it should be)

Wednesday 23:

First session filmed today for the tbJP site today alongside Cal and Rhys, we trained biceps & hamstrings.

Biceps have been added onto hamstrings as on pull days my back has been feeling fatigued from the heavy loading, so I’m not getting the most from my bicep exercises at the end off my workouts.

Today was good, second week in a row having RDLs in and it feels good having this back in my training rotation even though the weight isn’t very heavy just yet. I won’t say too much on this as I covered this in today’s session when filming.

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 13

1 x 12 with double rest pause

C) seated leg curl

1 x 12

1 x 8 with double rest pause

D) prime lying leg curl

1 x 10

1 x 12 with double dropset then partials at the end

E) gymshop adductor

1 x 10

F) Barbell RDL

1 x 9

[Marc]

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

Yo bud. I think you’re accidentally positing your log updates on mine. I thought the inital one may have been a mistake but letting you know to save you the hastle going forward ???[/quote]
Argh man lol sorry about that, I’ll get them deleted. Sent you a message on Instagram not long ago about some mobility drills to help with your posing

[Marc]

Hi Nathan

Coming in really well!!

So with your side triceps shot it you’re struggling to lock out your tricep because you can’t grab your fingers , try to grab your wrist instead to lock out your tricep.

If you drop me a message on Instagram

@Marc__hector then I can forward you over some mobility drills to do.

With your front lat spread try to drop your hands down a little lower more towards your waist so that the judges will be able to see your lats more.

Thank you mate. I worked out I was grabbing the wrong hand after re reading your comments lol. Do these look better?[/quote]There we go! These shots look much better … you can now see more detail popping in your triceps and the shape is showing more. Now that you have the hand position locked down, try to blow out through your mouth so that you’re contracting your abs and obliques more. You 100% more detail that you can show in your midsection drop a smile and blow out.
Great work! [/quote]

Awesome thank you very much Marc, really appreciate the help.[/quote]
You’re welcome mate

[Marc]

Hi Nathan

Coming in really well!!

So with your side triceps shot it you’re struggling to lock out your tricep because you can’t grab your fingers , try to grab your wrist instead to lock out your tricep.

If you drop me a message on Instagram

@Marc__hector then I can forward you over some mobility drills to do.

With your front lat spread try to drop your hands down a little lower more towards your waist so that the judges will be able to see your lats more.

Thank you mate. I worked out I was grabbing the wrong hand after re reading your comments lol. Do these look better?[/quote]There we go! These shots look much better … you can now see more detail popping in your triceps and the shape is showing more. Now that you have the hand position locked down, try to blow out through your mouth so that you’re contracting your abs and obliques more. You 100% more detail that you can show in your midsection drop a smile and blow out.

Great work!

[Marc]

Any other recommendations guys?

Hi Damo

I know a few people who had theres done at Soul Care Aesthetics – Cannock (in the U.K.) by Dr Morgan. Results looked really good. I think they paid around 3k, this price is based on the fact you would be awake during the procedure and not put to sleep [/quote]

Thanks for reply Marc ? 3k per nipple i take it? Id never say never but i think id rather be asleep. Any idea how long the op takes?[/quote]
Total price for both sides I’m sure it was. Area is still injected so it’s numb. You will need to double check with them how long it takes

[Marc]

Any other recommendations guys?

Hi Damo

I know a few people who had theres done at Soul Care Aesthetics – Cannock (in the U.K.) by Dr Morgan. Results looked really good. I think they paid around 3k, this price is based on the fact you would be awake during the procedure and not put to sleep

[Marc]

Hi Nathan

Coming in really well!!

So with your side triceps shot it you’re struggling to lock out your tricep because you can’t grab your fingers , try to grab your wrist instead to lock out your tricep.

If you drop me a message on Instagram
@Marc__hector then I can forward you over some mobility drills to do.

With your front lat spread try to drop your hands down a little lower more towards your waist so that the judges will be able to see your lats more.

[Marc]

Push session today with cal and Rhys. The plan initially before this workout to do heavier sets unilaterally today and back off sets bilaterally. After doing this for my first exercise today (pec deck) I felt like we could move this on a week and do my working sets bilaterally (both arms together) and add in some time under tension. That’s what I did for the rest of my session from exercise 2 onwards and it felt really good. No where near hitting pbs, but today wasn’t about that. Big step forwards for both confidence and loading both sides equally. This has now set the benchmark for the weeks to come.

Just a note here that training sessions can be adapted, like with what I done today. This isn’t something I’d recommend to do often, but listening to your body is important to get the most from your sessions.

Today’s session went like this;

Pec deck:
1 x 12 (R) – 1 x 15 (L)
1 x 8 (R) – 1 x 12 (L)
1 x 15

Incline hammer strength press:
3.5pps x 8
3pps x 12

Nautilus chest press:
3.5pps x 13
3pps x 12
3pps x 12

High incline cable fly:
3 x 20

Lying cuffed lateral:
1 x 15
1 x 20
1 x 20 + dropset

Cross body cuffed triceps extension:
1 x 15
1 x 20
1 x 25

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

[Marc]

Hi Nick

I agree with everything Rhea and Clare has mentioned in their replies. Rhea also mentioned when was your last de-load. This is something that is important to have in your training programming so that you do over reach (feel very tired, fatigued, brain fog).

I like to have a de-load planned every 4-6 weeks in a training block. Preferably I’d opt for a de-load sooner rather than later, to drop inflammation and reduce fatigue as I find it more beneficial than pushing my body for longer than needed which will affect my recovery and performance in the gym.

Definitely give this a thought when you return to the gym to get this scheduled in.

[Marc]

Hi guys,

So quad dominant leg workout today. 10 working sets in total, with intensifiers in form of dropsets and rest pause. I trained alone today, but Rhys was on hand to help load machines with me and help to give me a push. Felt a little tired going into the session, my sleep quality is still good I think it’s in general me holding this heavier bodyweight.

Anyway there was work to be done so I got to it! Happy with how the session went today. Highlight was hitting a PB on the pendulum, 8 plates for 12 reps. Previous best on this machine was 7 plates for 15 reps – so I’ll take that for today!

A)
True Squat Calf Raise

1 x 70kg per side x 15

1 x 80kg per side x 12

1 x 60 per side x 17 (+ double drop set aiming for 6-8 on each drop)

B)
Prime Leg Ext x 2 sets

1 x 15 (6 plates middle pin)

1 x 20 + drop set (4 plates top pin / 3 plates middle pin)

C)
GymShop Adductor x 1 set
1 x 15-20 reps + double rest pause(rep target 30):

6plates x 15
6 plates x 5
5 plates x 10

D)
Atlantis Pendulum x 1 set

8 plates x 12

E)
BFR Split Squat (occluded, both feet grounded)

2 x 20
1 x 15

[Marc]

Marc__hector

[Marc]

Rest day today. Had a chilled day, just done a few bits around the house. Went out for a meal with Kerry, seems like forever since been able to do that. Trying to do a few more things like this now with the time we have left in off season before going into comp prep mode.

Check in sent over to Cal today. He’s happy with where I am at. Poses feel a little more difficult still at my current weight 302lbs, I’m sure when I start to cut posing will become a lot more natural.

[Marc]

I agree with Sas here, try to work in the higher end rep ranges and reduce your overall load that you would use if working in the lower rep ranges.

Also try to add some tempo work in so time under tension to add extra intensity to your sets. It would be worth while on your feeder sets have a look at your foot placement and adjusting if needed as you might be able to take pressure of your knees. Banding the machine also can reduce knee pain particularly if you have been using heavier weight in the lower rep ranges.

[Marc]

Trained with Cal and Rhys at Shredz today! The plan for today’s pull session was to go back to normal loading with since pec strain. Very happy with how everything moved and there wasn’t no thoughts in my mind thinking about the pec strain. I felt like I just wanted to get in and let loose on lifting and that’s what I did. There were some intensifiers added in on back today, simply because we only had 3 movements for back. Next week hamstrings session there will be a few back exercises added in there, so this is why there was a reduction in back exercises today.

Definitely feeling tired after this session, with quads yesterday and back today I’m glad I’ve got tomorrow as a rest day to chill and recover.

Today’s session is below:

Single arm d handle pulldown
1 x 12
1 x 8
1 x 12

Hammer strength low row
5pps x 14
4pps x 18 + double dropset to failure

T-bar row
7plates x 6
5 plates x 10 + double dropset

Single arm d handle bicep curl
2 x 12-15
1 x 20

High cable single arm bicep curl
3 x 8-12

[Marc]

Hi Will

I completely agree with Louis here. The only piece of prime kit my gym has it the leg extension. I generally do 3 sets, set 1 loaded middle pin only, set 2 mainly loaded in middle and some weight at the top, set 3 a dropset with weight loaded between middle and top pin. This is find works well me pre-exhausting quads before moving onto a compound move – either hack squat or pendulum squat (depending on my training day split).