[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.

[Marc]

Truly excited to follow along your Pro Journey Marc! Absolutely promising future with your next-level shape ??

Thanks Daniel for the message and following my journey

[Marc]

Look forward to following this mate, big fan ??all the best in your 2022 season

Thank you appreciate the support ??

[Marc]

Hi Guys, so it’s official I’m tbJP athlete. Really really excited to join this incredible team!

So I thought I’d do a quick background on myself for my first log…

I started competing in bodybuilding in 2012 with the UKBFF, I won my first show as beginner against around 12 competitors. Then I went on to compete in 2013 at the UKBFF U.K. Nationals and I won my weight class. In my first year I also qualified and competed as an amateur in the IFBB at the European and World Championships (both great experiences).

Seeing the levels of athletes and the standard internationally it opened my eyes to where I needed to improve (size, condition and stage presence). I took two years of from competing to improve my physique and came back in 2015 to compete as a heavyweight bodybuilder (previously I was light heavy) and I won that show which gave me qualifications to the UKBFF British finals, Arnold Classic Europe and Diamond Cup in 2016.

2016 I competed at the Arnold Classic Europe I ended up coming 8th in my weight class . I pushed hard for condition which backfired as for my height at 5”10 I competed in the under95kg weight class and I stood out massively as the other guys in my class were shorter. I went on to compete at my first ever British finals and I placed 6th in the heavyweight class. A placing I couldn’t complain about because the other guys in my class were very good.

After the 2016 British finals I done some hard thinking. I believed I was good enough to become an IFBB Pro but I needed to improve. Muscle density, size and condition was still areas that needed work to put me in contention.

2018 my good friend and tbJP team mate Haider somehow convinced me to compete at a PCA show with him. In all honesty I didn’t want to compete that year, I had been training hard, putting in the work and improving all round but I still lacked confidence as to whether I had improved enough to compete that year. But something I took from 2016 was that my scale weight competing was irrelevant. whatever my best look was that’s how I would step on stage.

2018 – from amateur to pro contest history:

PCA Welsh Championships Class 2 winner and overall champion
PCA Mr Cumbria Class 2 winner and overall champion
2BrosPro Amateur Olympia Super heavyweight and overall winner – Winning my IFBB Pro Card

2018 was the year that almost didn’t happen but I’m glad it did because it taught me to believe in myself more and just go for it.

2019 I had planned to compete as an IFBB pro but things didn’t quite work out with my coach and I felt somewhat in limbo. I wasn’t prepared to compete in the big leagues knowing the standard is very high and I was lacking improvements from turning pro.

2020 I made my pro debut in Alicante Spain in the IFBB Pro League open bodybuilding class. I came 7th in arguably one of the biggest pro qualifiers that year. A few weeks later I went on to compete at the 2brosPro British Grand Prix where I placed 3rd in Open Bodybuilding. A result I was pleased about as I moved up the placings quite considerably from my first show.

2021 I didn’t compete. I really wanted too but having a taste for competing in the pro league and feedback from the judges to improve my legs and bring up my back, I felt I had to listen to this advice and give myself time. I’m a great believer in not rushing the process. I took time out as an amateur to good effect and I know as a pro it can only help me too.

… so 2022, I very much plan on competing. My main goal is to qualify for the 2022 Mr Olympia and doing this by winning a pro show. I’m under no illusions that this won’t be easy, but setting myself this big goal is what keeps me hungry and motivated.

I could literally can on typing but this is only day 1 lol. I’m looking forward to sharing with you all the highs, the lows, insight into my mindset, the steps I take to be the best athlete I can be and much more!

For the next 7 days I’ll drop a fact about me so you know a little more about me…

Fact 1 – in 2016 after coming 6th at the UKBFF British finals I emailed JP about coaching. He emailed me back and told me his services/prices. Unfortunately, I couldn’t afford the prices so I continued chasing my dream myself.