[Marc]

So today was the first push session I’ve done in a few weeks since pec strain. My “good” side I worked at around 80% of my usual maximum load. The side that I am rehabbing I kept the load low and worked through a comfortable range of motion.

Session went well with Cal today, literally just got a feel for push movements again. No pain whatsoever, gives me confidence knowing that a few more weeks like this and keeping up on rehab I’ll be back to full function again.

All exercises today were unilateral and went as follows:

Pec deck: 3 sets x 20

Nautilus seated chest press: 3 sets x 10-12

Incline hammer chest press: 3 sets x 12

Cuffed standing lateral raise: 3 sets x 20

Cuffed triceps pushdown: 3 sets x 15-20

*single arm cable bicep curl: 3 sets x 15

[Marc]

Hi Dietrich

I think you have answered your own question spot on here. You said alternatives work better for you with hack squats or machines. Knowing this yourself and what your body responds to better is key for your own progress. This isn’t any must have exercises you have to do. If something works for you and you see the benefit stick with it.

I’ve not done barbell squats in a very long time. I prefer hack squats, leg press variations and pendulums just for a few examples. Full Deadlifts also I’ve not done in a long time.

Try not to get caught up with what others do, connect with an exercise that works for you and roll with it.

[Marc]

Hi Michel

From my own personal experience with sleep apnea this year and using a cpap mask i would definitely say do not put off wearing it. Snoring and waking loads will be affecting your sleep, likely feeling like you aren’t rested when you wake up and lots of day time fatigue.

As good as things are with your progress, you will be even better if you can improve your sleep. It’s uncomfortable I know wearing the cpap mask but it’s crucial you can get to grips with it now. In the future you will likely push up beyond your heaviest weight and you will be faced with this again.

Try wearing the mask before you to sleep say even 15-20 mins when you’re sitting up. This will help you get used to breathing with it. It’s tough at the start, but from personal experience once you get used to it your overall well-being will be so much better.

[Marc]

Quad dominant leg workout today. 12 working sets in total. Legs are still being trained 3 times a week, but quads and hamstrings are now being split up. This is to help recovery, take the pressure I have been feeling off my hip (load has decreased slightly, but overall total volume is still up each session) and to focus on specific muscle group.

Happy with how today went! Lower back pumps now are becoming more consistent and frequent so I need to look at this because I don’t want my sessions to be affected by it.

Today’s session was:

*Seated Calf Raise x 3*

1 x 15 – 50kg per side

1 x 12 – 55kg per side

1 x 16 – 50kg per side

*Prime Leg Ext x 3*

Set 1 : 100kg on Bottom pin only x 20

Set 2 : 120kg x 10-15

Set 3 : 100 x 20

*Pendulum x 3*

Set 1 : 80kg x 12
Set 2 : 80kg x 15
Set 3: 100kg x 15

*Split squat, front heel elevated x 3*

Bodyweight x 15-20 each leg

[Marc]

Hi guys

So rest day for me today. I did some resistance band work today on my pec at home, to keep things moving.

Been fairly active for me today with steps getting a few bits done around the house to save on time during the week.

Went to see my family also, my Nan turned 91 so a landmark birthday there.

Looking forward to cracking on and getting back in the gym for legs tomorrow!

[Marc]

I would literally just focus on tidying up your diet and getting into a routine again with training. Get a diet and training plan set out and just start. Monitor as you go and adjust your diet and/or add in cardio as necessary to see you drop some bodyfat. If you’ve trained for a while previously, you’ll likely re-comp a little and regain some initial muscle tissue quite easily.

Progress your training steadily, take some time re-learning movement patterns and build your numbers up slowly, paying attention to good execution. Depending on how experienced you are with training, I’d go back in either with a full body or upper/lower split initially.

I agree with Clare here. I’d also say try not to put pressure on yourself trying to get every box ticked at once. Build things up gradually and take the small wins within your routine – training, eating, sleep etc as this will likely lead to sustainable behaviour habits that will keep you progressing. Congrats on the marriage, being newly wed and you getting back in to training try to manage your time effectively as picking up training again could take up more of your day apart. Maybe try to schedule some steps together as that way you’re still spending time together.

[Marc]

Hi guys

How’s everyone’s weekend going?!

Pull today! First upper session since pec strain. My “good side” the load I used on all exercises was around 80%. Injured side I kept the load lighter, put got some blood into that side.

Pleased to be back doing some upper training, I’m adding in some resistance band work daily AM and PM to help strengthen the area and to make sure i keep movement in the area.

No significant pain on exercises, just played it smart and made sure I worked with a weight that was comfortable.

The session I did today was:

Single arm cable seated pulldown
3 sets x 10-12 reps

Single arm d handle low cable row
3 sets x 10-12 reps

Single arm Cybex machine row
3 sets x 10-12 reps

Single arm standing cuffed cable lateral raise
3 sets x 15 reps

Single arm d handle curl
3 sets x 15 reps

[Marc]

Hi Steven

Good to read you had a solid session and energy levels are good training.

You’re doing the right thing starting posing early. Just a few pointers from the pictures you have posted:

Front pose – try to drive your feet through the floor and almost feel like you are driving your knees out to the side. The will help to make your legs look bigger. Upper body try and open your lats up some more. It may take some practice here and some adjustments with arm positioning but you definitely have more to show on your lats based on what I am seeing

Side chest – try to bring your foot closest to the camera forward in line with the arch of your back foot. Wrap your front leg around your back leg and press your legs together. Sit down into the shot a little making sure you tense your glutes too. Upper body try to rotate your upper body round some more and the shoulder furthest away from the camera raise your shoulder slightly higher to create more width across the top line of your chest

Side triceps – as above adjust feet position and press legs together. Hand position in this shot take the opposite hand that is closest to the camera and hold the fingertips of the side you’re showing your triceps and pull down. This will show more of your triceps and the horse shoe shape

Rear lat spread – bring your legs a little closer together to close the gap in between your adductors. Upper body try to get both sides symmetrical here with your arms. Your elbows are important here to help you open your back so try to lift your elbows up higher (keep hands where they are) as this will show more width.

I hope these few tips help you, keep the practice up daily as it will pay off

Thank you so much for the reply marc, very early days for my posing as i mentioned so I appreciate all the pointers from you! Will be practising daily and will take a note of the pointers to help me improve on this over the weeks till show day. [/quote]
Hi Steven

You’re welcome. Practice does really help and even as first timer the judges will notice the athletes who have put time and effort into practicing posing so do keep this up.

As your body composition changes too, you may find that some poses might change to accommodate you being leaner.

The main thing is you have started, so well done. Keep me posted with how you get on!

[Marc]

Solid quad dominant session today with Cal and Ross… This one was recorded by magiceyemedia for Cals YouTube channel.

Trained over a Gym Unity in Burton today, so around 1 hours drive from my house. This is our gym of choice mainly because they have a cybex hack squat and it’s close to Cals because he doesn’t drive.

So exercise order today:

1. 2 x 12-15 adductor machine
2. 3 x 15-20 cybex hack squat – 5pps all sets
3. 3 x 15-20 hammer strength leg extension
4. 2 x 12-15 reps horizontal leg press
5. 2 x 12-15 standing calf raise

Backed off the weight today just so I didn’t have to brace so much through my pec. To be honest not really noticing any pain here, so just looking forward to cracking on and rehabbing it.

Really slowed the tempo down on all exercises. Quads were definitely full after this session with me working in the higher rep ranges today.

Looking forward to getting back in the gym tomorrow for pull!

[Marc]

Hi Lenore

Really pleased for you. Being in a relationship myself with a bodybuilder I personally think it’s helps as you both have the same drive and goals.

As for You and Oly you will be able to bounce ideas of each other and like you mentioned you will be able to absorb his habits like mobility which will only benefit you.

I wish you both all the best!

[Marc]

Rest day today, morning weight still holding at 301lbs. This seems to be where my body has got used to holding this weight even with my food mainly being non training day calories recently which is a difference of 800 calories so I’m happy with that knowing when I’m back to my full 5 day training split from next week and on training day calories I should see a push up in weight.

Had a really good chat with the JP team today at my pec. I’m steering away from having an MRI done on my pec, main reason being is things are improving daily and I know it’s not of significant damage. Instead I’ll start to build up rehab and using some weights starting off light and building up.

I had a sports massage earlier, he worked into my pec that I had injured to get some blood flow in there and also worked the opposite pec before moving onto lower body massage.

I also applied for my IFBB pro card for this competition season, thought it’s best to get this done now instead of sitting on it as I’m pretty certain on the shows I will be doing this year so there’s no point sitting on getting this sorted.

Legs tomorrow, this will be quad dominant – looking forward to get back in the gym!

[Marc]

Hi guys

Working back into lower body today after a short time deloading off the legs to allow for recovery from the last tweak on the quad / hip.

Wednesday will now be my hamstring dominant day, where me and Cal will eventually tag on upper back to the session once the pec is recovered.

Workload was kept a little higher today by increasing the feeders sets prior to the main working sets on to just accumulate more volume whilst loading is still a little sub-maximal.

Try Squat Toe Press / Calves x 3

2 Feeders

60 x 15
60 x 12
60 x 10 ( + double drop )

Life Fitness Seated Leg Curl x 2

2 Feeders

70 x 15

63 x 13

Cybex VR2 Lying Leg Curl x 2

2 Feeders

175 x 15

175 x 12

Watson 45 Degree Leg Press / Unilateral / Hip Dominant x 1

2 Feeders

100pps x 20

GymShop Plate Loaded Adductor x 1

2 Feeders

80 x 15

45 Degree Hip Extension x 2

BW only here taking two max rep sets to failure.

Overall a really good sessions with Cal. No pain, back to quads Friday where we’ll continue ramping intensity back up.

[Marc]

Hi Steven

Good to read you had a solid session and energy levels are good training.

You’re doing the right thing starting posing early. Just a few pointers from the pictures you have posted:

Front pose – try to drive your feet through the floor and almost feel like you are driving your knees out to the side. The will help to make your legs look bigger. Upper body try and open your lats up some more. It may take some practice here and some adjustments with arm positioning but you definitely have more to show on your lats based on what I am seeing

Side chest – try to bring your foot closest to the camera forward in line with the arch of your back foot. Wrap your front leg around your back leg and press your legs together. Sit down into the shot a little making sure you tense your glutes too. Upper body try to rotate your upper body round some more and the shoulder furthest away from the camera raise your shoulder slightly higher to create more width across the top line of your chest

Side triceps – as above adjust feet position and press legs together. Hand position in this shot take the opposite hand that is closest to the camera and hold the fingertips of the side you’re showing your triceps and pull down. This will show more of your triceps and the horse shoe shape

Rear lat spread – bring your legs a little closer together to close the gap in between your adductors. Upper body try to get both sides symmetrical here with your arms. Your elbows are important here to help you open your back so try to lift your elbows up higher (keep hands where they are) as this will show more width.

I hope these few tips help you, keep the practice up daily as it will pay off

[Marc]

You’ve been training for 5 years, in this time you will have a very good idea of what works for you and that comes from experience.

Don’t get caught up doing someone else’s training program. Do what’s best for you and you will enjoy the process a whole lot more and the results will speak for themselves.

Your outline of your split looks good and if you feel you need to adjust by all means you can do that because you will have a better idea of what your body can handle recovery wise.

[Marc]

Rest day today, it would have been push for me but still precaution with pec.

Spoke with Mofobodymechanic today and I did a few tests which he asked for, wall press up, incline press up and floor press up. The only slight pain I felt was on incline press up but that’s me be extra cautious. He’s convinced it was a slight strain on my pec a week ago today, so we will be good to go putting pull back in this week. Still waiting to hear back from the MRI clinic which should be this week, for peace of mind more than anything getting that scan.

Weight is holding comfortably at 301lbs on waking. I’ve had a lot more rest day training cals with the injury so that has been at 5325. Training day calories are 6125 so I know once back training 5 times a week, there will be a nice bump up in weight there.

Sleep is improving by the day, I’m getting a better bedtime routine where I am getting a good 8+ hours sleep.

This is the heaviest I have been this off season and when my weight hit around 286lbs my sleep really suffered. Sleep apnea set in, I was feeling day time fatigue, driving in the evening was a lot more difficult and in general felt a lot more sluggish.

I sorted out a cpap resmed airsense 10 machine when I hit the 286lbs. Really struggled to get on with this, some nights only lasting 3-4 hours with the mask on. The last 3 weeks or so I’ve switched from a full face mask to a nasal mask, which is a lot better for me because I’m a nose breather. I’m lasting the whole night wearing this now and sleep quality is definitely improving. Being over 300lbs it’s a must for me now more than ever.

It’s is strange wearing this to sleep, but I’m getting used to it and even if I have a nap during the day (which I do pretty much every day before training) I always use my mask.

This is a variable I know needed to be improved, so now it is getting better daily I’m excited to see how this will help my general well-being and performance in the gym.