[Marc]

Hi guys

So this morning started off with a visit to my local gym. 15 mins liss on the treadmill to work on cardiovascular health (I also find this helps with appetite doing this fasted), then I did 5 rounds of vacuums – I do this lying on back on the floor. I normally only do this in prep but I’m adding this in now to helping strengthen my transverse abdominals and core strength which will help with compound lifts and when posing. I then finished off with full body stretching. This routine is something that I added in recently (previous cardio was post workout) and I will be doing this 4-5 times a week.

My leg session today was with my coach cal. I travel 45 mins each way to train at Shredz fitness centre. Training alongside my coach is helping my progress a lot, both physically and mentally.

my 2nd leg session of the week. Today’s emphasis was hamstring dominant, with tag on quads that will be kept metabolic throughout this phase.

The stimulus changes on the quad work across the week as I simply wouldn’t be able to recover from this frequency otherwise and total volume progresses. So Mondays and Fridays we load the quads in the 8-20 rep range, starting the sessions with quad workload. On Wednesday we tag on quads at the end of hams and keep everything orientated around metabolic stress, slower tempos, continuous rep sets to max out metabolite build up (which in turn stimulates high threshold motor unit activation), and everything is kept north of 30 reps.

We load the adductor today too as this is a big area that needs to be filled in to bring up the front double as I externally rotate my hips out to pose my legs in that open stance.

Wednesday; hams / tag on quads #1

13 working sets total

Hammer strength seated calf raise x 3

50kg ps x 15
60kg ps x 12
40kg ps x 20 + drop set to 30 reps total

GymShop Adductor x 2

120kg x 12
100kg x 15

Cybex VR2 seated leg curl x 2
(Ankle pad: L / Seat : 2)

105 x 8
84 x 12

BB RDL (paused, first week with these in so introduction session, 2 sets with lower loading to prime for progression ahead)

140 x 8
140 x 9

Prime leg ext – loading short x 2

80 (bottom) + 20 (middle) x 30
80 (bottom) + 20 (middle) x 26

Low stance quad dominant 45 animal leg press x 2

300 x 35 (1 rep kept in the tank)
350 x 30 (all set failure)

Fact 4 – I have a foundation degree in exercise, fitness and health with management. Also a BSc (Hons) in sports science from Loughborough University.

At school I was told I would be lucky to get a G in my GCSE PE exam. I got a B! Just goes to show, when you apply yourself to something you can defy the odds!

[Marc]

Mark im really interested on your leg days, how are their layouts? Exercise selection, reps, sets… to manage all the fatigue acumulated on leg days might be really planned out! I mean, youre pretty well guided im sure and yourself is really intelligent on your approach by it seems from your yt videos! Ty in advance

Hi Cesar
I’ve posted up my leg workout on Monday. I’m just about to write my log for today which explains a little more with how I’m structuring things. Hopefully this will help you to understand how my leg training block is set up, but any further questions feel free to ask.

[Marc]

Looking like an absolute unit Marc! Excited to see you make massive progress over these 16 weeks and beyond.

I believe you previously trained with the approach of more RIR and escalating set volume aggressively week-to-week. What made you change to a lower-volume, higher intensity approach?

What did you like and dislike about that approach and would you ever consider going back to it?

Thank you – looking forward to learning from you!

Thanks Scott, I’m working hard to make what changes I can in the remainder of this off season.

Yes, that’s right I had been doing RIR and escalating volume each week within the training block. Working with a different coach meant the reason for the change in approach here which is the same for the lower volume of sets, but higher intensity.

The RIR approach was very different to what I have ever done before. I had always been an athlete who gives everything to every set. What I liked about this approach is that the results were clear to see, which helped to keep me on track and following this approach. It also gave my central nervous system a chance to recover because at the time my recover wasn’t great due to external stresses. Like with anything new you have to give it a chance, I’m a great believer in that we can always learn something new, which I did.

What I found hard about this approach is that I didn’t enjoy my training as much as when I was ‘really going for it’. RIR almost made me feel like I wasn’t giving enough and leaving the gym thinking there was more on the tank.

Would I ever go back to this approach? Possibly as the results were great, so I can’t discredit what was achieved. I am in a lower body training block now and if I don’t feel I’m getting the required results, I’m not against putting my feelings to one side with RIR to make the most progress. But for me, enjoyment is a large part of my training and when I enjoy what I do I’m able to bring out the best in myself.[/quote]

Thank you very much, Marc! I appreciate the insight. I too have found that approach to be difficult to manage and found myself “overthinking” a lot. I strike a balance now by managing session “hype” / nervous system activation and not going for 50/50 reps on big movements like RDLs, Hack squats (pretty much everything else I just “go for it”

Interestingly, I’m also trying to bring up my lower body a lot and have landed on a higher frequency split of alternating Push/Hams, and Pull/Quads:

A: RDL, Incline DB press, lying leg curl, cable chest press, overhead tricep extension, cable lying lateral raise, lumbar-focused back extension on GHR

B: Hack squat, unilateral pulldown, unilateral leg extension, pull-ups, Y-raise, cable curl, seated calves

C: Seated leg curl, incline machine chest press, glute-focused 45′ extension, cable clavicular fly, behind the back lateral raise, x-body tricep pressdown

D: BB back squat, hammer step-back lat row, unilateral leg press, facing stack cable curls, unilateral leg extension, unilateral lat pullover, standing calves

rest days as needed, typically 6 on, 1 off

[/quote]
That’s ok Scott.

If you can take away the thought process so you aren’t overthinking you will definitely enjoy the process a lot more. It sounds like you have managed to find a good balance, which is key for mindset and progress.

It sounds like you have a good set up with training to help bring up your lower. The only suggestion I would give is be mindful that you don’t overreach / burnout from training 6 days in a row and having 1 day off. Remember when you rest this is when your body is growing.

I’ve been there before when I was in Kuwait having 1 day off a week from weight training. Sooner or later it will catch up with you like it did with me. I’d advise scheduling in a rest day after either your second or third day off training. Also think about at what point will you need to de-load which is equally important. Somewhere between 4-6 weeks is what I suggest before your body starts to pay the cost for not having enough rest.

[Marc]

Tuesday 4th Jan ; Week #1 Push

Solid push session today. I’m happy with how the weights moved today for my first week back after my de-load. 18 total work sets

Prime plate loaded incline x 3
90kg ps (middle) x 11+1
80kg ps (middle) x 10+2
60kg ps (top) + 20kg ps (middle) x 14

Nautilus seated chest press x 2
(Seat : 3 / back pad : 2)
80kg ps 10
70kg ps 13

Cable d handle costal press x 3
32.5 x 15
37.5 x 14
27.5 x 20

Lying cuffed laterals x 4
12.5 x 20
17.5 x 20
20 x 15
20 x 14

Cable cross body triceps ext x 3
15 x 16
15 x 14
15 x 12

Cable overhead triceps ext x 2
15 x 20
15 x 20

Fact 3 – I put off competing in bodybuilding for quite a few years because I never wanted to wear trunks on stage in front of hundreds of people. Safe to say, I couldn’t prevent the inevitable competing

[Marc]

Can you post more infos about your diet and gear please ?

I’ll be posting about my diet on my rest day, which will be Thursday for me

[Marc]

I completely agree with Clare here. ZMA products are massively under dosed and to get the required dose from the ingredients you will end up having to buy the products individually to reach the required dosage. Dream Sleep has it all in one product, you can’t go wrong here.

[Marc]

It’s amazing to learn more about you, Marc. I’ve been following you for a long time and admire your work ethic. You will be at the top of the sport??

Hi Jorge

Thanks so much, truly appreciate your message ??

[Marc]

Hi Marc. What show are you aiming for?

Hi Ste

I’ll be applying for the Arnold’s U.K. and also look at some shows around Europe around that time

[Marc]

Excited to follow you along, Marc! really liked your videos from youtube, you could documment a little there tho if possible!! damn that full focused leg split looks hard to recover! lets see how it goes, have a great year!

Hi Cesar

Thanks for your message. YouTube is definitely a platform I’d like to re-start and be more consistent with this year, so I’ll see what I can do on that front.

I’ve done a similar 3 day legs split before and I manage well, so I think with regular de-loads I have scheduled that I’ll be ok.

Thank you, all the best for your year too

[Marc]

Looking like an absolute unit Marc! Excited to see you make massive progress over these 16 weeks and beyond.

I believe you previously trained with the approach of more RIR and escalating set volume aggressively week-to-week. What made you change to a lower-volume, higher intensity approach?

What did you like and dislike about that approach and would you ever consider going back to it?

Thank you – looking forward to learning from you!

Thanks Scott, I’m working hard to make what changes I can in the remainder of this off season.

Yes, that’s right I had been doing RIR and escalating volume each week within the training block. Working with a different coach meant the reason for the change in approach here which is the same for the lower volume of sets, but higher intensity.

The RIR approach was very different to what I have ever done before. I had always been an athlete who gives everything to every set. What I liked about this approach is that the results were clear to see, which helped to keep me on track and following this approach. It also gave my central nervous system a chance to recover because at the time my recover wasn’t great due to external stresses. Like with anything new you have to give it a chance, I’m a great believer in that we can always learn something new, which I did.

What I found hard about this approach is that I didn’t enjoy my training as much as when I was ‘really going for it’. RIR almost made me feel like I wasn’t giving enough and leaving the gym thinking there was more on the tank.

Would I ever go back to this approach? Possibly as the results were great, so I can’t discredit what was achieved. I am in a lower body training block now and if I don’t feel I’m getting the required results, I’m not against putting my feelings to one side with RIR to make the most progress. But for me, enjoyment is a large part of my training and when I enjoy what I do I’m able to bring out the best in myself.

[Marc]

looking forward to following this one!!

Thanks Adam

[Marc]

Thanks for sharing your journey !! Keep going !

That’s ok Alex and thank you I will for sure

[Marc]

As the guys have mentioned, excited to follow along the journey. Was amazed by your shape and structure since the Spain show, and have kept a close eye on you since.

How are you enjoying the new training/diet structure? I know calum and Joe Jeffrey’s have played a part. Both leaders in the industry.

After a successful debut season was it a tough decision to move away from the camel crew guys.

Cheers,

Ricky

Thanks Ricky I appreciate that comment.

Training is going really well in my off-season. I’m training alongside my coach each session (or at least the majority, give or take the odd session) which I am finding is really helping me.

I have a huge amount of respect for both Cal and Joe they have helped me a lot during this off season.

It was very tough to move away from camel crew. I loved every minute out in Kuwait and they made me feel part of the family. I have nothing but respect for the guys out there.

With the current climate and limited time being able to be out in Kuwait due to visas I had to make a decision on my next steps. Stepping away from being coached by Abdullah wasn’t a decision I took lightly, we still keep in touch. However, my current coaching relationship with Cal is very very good and things are progressing really well

[Marc]

Hope everyone has had a good and productive bank holiday.

Today was the first session of the year for me and also a new workout split. Last year for a period of around 4 months I spent time with a similar workout split to below (with the guidance of Joe Jeffrey). It would very well and I got really good results.

I transitioned with Calum Raistrick (my coach) to a two days a week leg split, push, pull, and arms/delts 5 days a week split. It worked really well bringing my upper body up but it meant my legs in particular quads were beginning to fall behind my upper body which responded very well to the split.

After a chat with Calum we decided we needed to pay more attention to my legs in the remember 16 weeks or so in this off season.

I’ve attached a picture from a check a few weeks ago. I’ve drawn lines where I am working to get my quads sweep up to match my upper body.

My current workout split is – leg focussed;

M – quads / tag on hams #1
T – push
W – hams / tag on quads
T – rest
F – quads / tag on hams #2
S – pull
S – rest

Around 3 weeks before Christmas I had a strain on my left IT band which limited my quads training. To work around it I did some blood flow restriction training, but I wasn’t able to load my quads as I would have liked.

Pleased to say my session went really well today and below is what I did.

Monday ; quads / tag on hams #1

12 working sets total

Standing calf raise (on tru squat) x 3
70kg ps x 15
80kg ps x 12
60kg ps x 20

Prime Leg ext x 3
120kg (middle) x 14
80kg (middle) + 40kg (top) x 14
100kg (top) x 20

Pivot leg press x 2
420kg (paused / banded) x 14
420kg (continuous / no bands) x 22

Atlantis Pendulum x 1
100kg x 12

Gym Shop Adductor x 1
80 x 12 (2 second in contraction)

Cybex VR2 Lying Ham Curl x 2
200 / stack x 8
175 x 12

Fact 2 – 2012 – 2014 myself and a friend had a business that used exercise as an intervention to help people who suffered from mental health. We worked alongside mind, meditation groups and disability groups to try and get away from the conventional use of using anti-depressants to help people who suffered from mental health. It was really rewarding and the only reason the business came to and end was because my friend got offered a full time teaching position and I wasn’t able to do all the work myself. Mental health is still an area that is close to me as we all need support at some point to get through tough times.

[Marc]

Hi I can completely relate to not liking wearing your sleep apnea mask.

I recently started wearing one myself a few months back and I just couldn’t get on with it.

I did some research though and I am actually a nose breather so I actually needed a nasal mask instead of the full face mask that I had been wearing. It’s early days, but I am able to last the full night wearing the nasal mask.

It would be worth seeing what type of breather you are as it could be down to the mask you are wearing that you can’t get use to wearing it.

If you do change your mask adjust your settings on your cpap machine so that it’s set to the right type of mask.

What I also found useful was wearing my mask 15 mins or so while I was awake pre-bed. This got my used to wearing the mask so that when I did go to bed it didn’t feel like I was trying to catch my breath.