[Marc]

Hi Mohammad

I agree with what Phoebe said. From your pictures that you posted you have a nice shape. I would imagine from the poses you’re doing that you would like to compete in bodybuilding? If that’s the case I’d have a look at perhaps competing in classic bodybuilding as you have a really good v taper.

Have you ever watched a bodybuilding show live before? I would 100% recommend going to watch a show, maybe watching different federations and how they run their shows, the order they call each pose, what does the atmosphere feel like at a show. I found before I had ever competing watching different shows really helped me to be prepared for show day as I got a better feel for what competing would be like, instead of watching videos online.

Once you have decided on your federation, have a look at the show date calendar and if you have a coach set a date for when your competition prep will start. Good luck with your journey to the stage, keep us updated!

[Marc]

Hi Benjamin

Both Hilly and Kiera are spot on in their replies.

Just to add what Kiera said with having a rough idea of how many calories you’re on, the same should be for steps also having these tracked daily.

Putting yourself in a calorie deficit and also including cardio will help you drop bodyfat. Tracking steps is a variable that can adjusted as the weeks go by, but it’s important to know where you’re from the start with this so that you don’t go full guns blazing from the start.

[Marc]

Solo push rehab session today with 1 bicep exercise at the end of the session. I did this session at the gym closer to home because it saved on time and just made sense for the type of session I was doing.

All movements again in this session were unilateral. The ‘injured’ side I contracted at around 50% last week, where as today I took things up a notch to around 75% (I didn’t have my calculator out lol but I definitely contracted harder).

Happy with how the weights moved on each side. With being in a different gym with different machines the load of the weights for what I thought would be a working set was easier than I thought on a few exercises, so I re-done the set to make sure I was challenging myself.

I had to be patient here to hold back on weight on the injured side because in my mind I forget that I even strained my pec because I feel fine. I think a few more weeks here and all will be good.

Side note, anyone who saw Kerry’s 1st attempt at COR today don’t worry I am ok lol, attempt 2 will happen real soon ha…

Anyway today’s session;

Pec Dec (unilateral)

R – 1 x 8-10 / 1 x 12-15

L – 2 x 10-12 (reduce load)

Hammer incline chest press

R – 1 x 6-10 / 1 x 10-15

L – 2 x 10-12 (reduce load)

Cybex seated machine flat press

R – 1 x 6-10 / 1 x 10-15

L – 2 x 10-12 (reduce load)

Cuffed standing cable lateral raise (cable pulley set at knee height, cuff at wrist)

4 x 10-15 L/R (reduce load on injured side but same rep range)

Single arm cuffed tricep extension

3 x 10-15 L/R (load the same on both sides )

Single arm low cable d handle curl (facing into stack)

3 x 10-15 L/R (reduce load on injured side but same rep range)

[Marc]

Hi Barney

I’m in the same position as you. I travel 45 mins each way 5 times a week to the gym I train at.

For me training environment, equipment, people around me in my current gym all has a positive bearing on my performance in the gym.

Personally, I would make the switch! Plan your day as efficiently as possible to save time where you can, for example meals being prepped, supplements organised etc and I’m sure you won’t regret the switch.

Plus is sounds like you really want to progress, so I’d say go for it!!

[Marc]

Little adjustment to the rotation for this week from Cal to help facilitate recovery, hamstrings added back into this session (so it wasn’t a quad dominant leg day) to pull down the total frequency on the lower body a touch, allowing better recovery patterns.

It’s becoming very clear at this current bodyweight there is a high systemic demand on recovery just by default now, so I’ve got to be very careful with volume demands and recovery around sessions on connective tissue and joints involved.

Back to all time load and 4 reps up on the pendulum today, first time I’ve done this is 5 weeks!

Very happy with today’s session and the extra rest at the end of last week really helped too.

Legs #1 ;

Tru Squat Calves

140 x 15
160 x 12
120 x 20

Prime Leg Ext

140 middle x 15
80 top + 40 middle x 20

Atlantis Pendulum

140 x 15

Prime Lying Ham

70 top x 10
50 top x 12

GymShop Adductor

120 x 8
80 x 15

[Marc]

Hope so you recovery well bro

The 4 days rest really helped! Had a very good leg session today and hit a new PB on the pendulum squat today… happy that I listened to my body and took the rest needed

[Marc]

Another rest day today, time spent with family. I usually nap everyday for short time during the day but I haven’t done that at all this weekend with having my kids. Surprisingly I actually feel ok, which is a good sign taking the few rest days off from gym will be setting me up good for training tomorrow.

Rehab work is going good on my pec, hoping this week with push as confidence is there that’s it’s healing that I can step things up abit from last weeks session.

Appetite is down the last few days, still hitting my NTD calories but it’s definitely taking me more time to get the meals down but I’m not missing my 5325 calories that have been set!

[Marc]

I agree with all of the comments above here. I’ve been there and done it when it comes to higher volume. The pros are you look great because you look full. The cons is that you will likely burnout out pretty fast as training like this week on week isn’t the most effective method of training.

The last year I’ve switched to a PPL split and once I got my head around this method of training my strength has improved a lot and this has transferred into new muscle tissue.

With your strength increasing now continuously with PPL I honestly wouldn’t change anything.

[Marc]

Still on rest day until Monday.

Got my rehab work done in the morning along with some mobility. Also prepped my tbJP supps for the week, saves me doing it daily and then it’s set out for AM and PM.

Busy day with my daughter and niece today, always good to spend quality time with family. Most of the time I go underground as I want to make the most of the time I have with them.

Hope everyone is having a good weekend!

[Marc]

Evening guys!

So coaches orders today was to take some
Rest until Monday. Next week was potentially going to be a de-volume training week, but myself and Cal agreed to use the remaining days of this week as rest instead, but keep on top of rehab work.

Next week will then give us another 4 weeks in the last of this push up phase before pulling back and solidifying this new weight for a few months before heading into prep. So with this in mind, the goal is to drop some fatigue over the next few days and have me ready to push on from Monday. I’m ready for it, I still feel like there’s some more tissue to go on without comprising body composition so I’m focused on that completely.

In other news my TBJP nutrition supps landed today and I’m finally going to have some cream of rice lol believe it or not I’ve never tried it before

[Marc]

Hi Deivid

You’re welcome.

I understand that doing your own prep yourself could be a task and one you don’t want to do yet yourself.

But I think it’s important for you to be open and honest with your coach as it will make for a better coach/athlete relationship. Following the JP training split has helped improve your physique. I think it would be worthwhile speaking to your coach about this. If your body responds better to a particular training style and you have seen this for yourself, explain this to your coach. Remember this is your prep and it’s important to get your point across too.

[Marc]

Hi Deivid

Thanks for sharing pictures from last shows and where you’re currently. Congrats on your placings too, I’m a fan of the vacuum poses too!

It definitely looks like you have added some mass to your frame, especially your legs so well done with that!

You’ve come to the right place to get some tips and feedback!

We’re all here to support each other, so it’s going to be good to follow your journey to stage this year.

[Marc]

Rest day today for me. Did some rehab work on my pec today and had my usual Thursday sports massage.

Just over two weeks on since I strained my pec and in all honesty I forget it’s even happened, so things are progressing when and I can’t wait to get back to some heavy lifting.

I started my application for applying to the Arnold’s U.K. which all being well if my application is accepted will be my first show of the season.

[Marc]

Hi John

I agree with Keira, I regularly have a day time nap as it really helps my performance in the gym. Is this a possibility for you?

Do you have anything to track your sleep. You might be in bed for 7 hours but what are your sleep contributors like, for example latency, REM sleep, deep sleep, restfulness. If you have this data it would interesting to see what the data is for this.

I would recommend using dream sleep by TBJP also, it’s a very good sleep aid.

[Marc]

Great news today, my coach and good friend Cal has joined the TBJP team as a coach/educator. I’m sure everyone on the app will benefit from his knowledge!

Session on my own today, closer to home. A few things to get done my end, so it made sense to cut down on travel and not have to rush my session.

Different gym, so took some adjustments making sure set up on exercises was as I wanted/getting the feel for the different load.

First session today with hams and upper back/rear delts in rotation. This is something me and Cal spoke about before the pec strain, just so it gives us two sessions over the course of the training week to train my back.

Happy with how today’s session went, hams was good and again no pain in my pec. Body is feeling a little fatigued now though.

On a side note, I’m getting around 8hours continuous sleep each night, cracked it now with my cpap machine/mask and I waking up once max a night compared to multiple times with sleep apnea.

Finding myself feeling tired during the day, likely because I’m not used to holding this bodyweight weight currently between 300-302lbs. Lower back pumps now are pretty intense, especially on longer car journeys so I’m trying to stay more active where possible, with steps around 8-9k daily with some cardio too.

Week 5 training without a de-load. Usually I de-load after 4 weeks before I over reach so I’m going to have a chat with Cal and see what the plan is here with a de-load.

Today’s session as follows Hams/back ;

Seated Calf Raise

Set 1:x 15
Set 2: x 12
Set 3: x 20

Seated Leg Curl

Set 1:x 8
Set 2: x 8
Set 3: x 12

Lying Leg Curl

Set 1: x10
Set2: x9
Set 3: x15

High Stance 45 Degree Leg Press / Ham Bias

Set 1: x 15
Set 2: x 20

Adductor

Set 1: x 15
Set 2:x 20

Single arm cable rear delt fly
3 x 12-15 (load lighter on pec strain side)

Cable D-Handle Upper Back / Rear Delt Row
3 x 20 (the only dual arm movement for the day)