[GRM7]

Good upper today. Bit of tweaking to do with the chest work in this session , but pretty much bang on with it all

Away with work on Tuesday so flip flopped the week, training tomorrow, resting Tuesday, then lower / upper respectively on Wednesday and Thursday

Meal prep is all sorted, one more to sink in about an hour, then sleep time

Hows the diet looking like right now bud?

[GRM7]

Organisation mate. Thats the biggest bit of advice I could give you. Plan ahead and stay of top of things , nutrition , house keeping etc 🙂

[GRM7]

Choice of foods , add in cardio , move after meals , digest pharma pro from the TBJP range.

[GRM7]

Happy Birthday Marc, hope you had a good one pal.

[GRM7]

Thanks all.

[GRM7]

I would check fasted on wake, post meals, and possibly pre bed to see how well you’re clearing carbs. A healthy fasting range is around 4.0-5.4 mmol/L, but a slight morning rise can happen from the dawn phenomenon (This is just due to cortisol and growth hormone causing a spike). Post meal levels you want blood glucose to drop below 7.8 mmol/L to show you’re using carbs efficiently.

You could also check pre bed to see whether late meals are keeping levels elevated, which could possibly affect recovery.

Brill, Thanks Clare 🙂

[GRM7]

Greg – I haven’t really dropped much last 4 weeks but the look has changed dramatically

Look > data

Some coaches don’t look at pics trust me

I look at pics first before I look
At any data

250.4 pull

Same session felt excellent, overall good session a lot leaner and little flat but all good
New low

I guessed so bud, but just wanted to check 🙂

[GRM7]

Thankyou mate 🙂 I’ve increased cals steadily over the period, but I could still put away a lot more! Appitate is in a great spot still, but being mindful to eat to my needs rather than what I’d like as I think kuba has addressed previously

[GRM7]

good 🙂 glad to hear your almost back to full fitness 🙂

[GRM7]

I decided to try a 10km run today, after my first meal, and it felt good! No pain, just a little aching in the hamstring towards the end, but nothing significant. The rehab, in combination with the peptides has really helped to speed up my recovery.

Aside from that, I’ve been working on a new little business venture today, which I’m super excited about. It’s going to take a lot of foundational work, but hopefully worth it in the end!

Sounds like your getting close to 100% now Clare.

Did your incorporate Nordics into your hamstring routine?

[GRM7]

Another pretty busy NTD, but not as busy as usual as my massage therapist is off on holiday. I usually boast that I just go to him to keep everything ticking over, rather than anything specific or sinister, however, I really needed a massage yesterday. . . I’m feeling a little beat up, but nothing I can’t push through.

Business and enquiries usually start to ramp up this time of the year – it’s been the same since I started coaching in 2016, June/July get a little quiet, people drop off etc – so I’m expecting to be quite flat out going forward. I wouldn’t have it any other way to be fair.

I am still a 1-2-1 personal trainer, I don’t ever see that changing because I love it, but I am noticing more guys wanting 1-2-1 nowadays. I’m sure many of the coaches on here will testify, that the majority of people need a personal trainer, not an online coach. It’s when an online client finally sends you training footage and you’re like, “Jesus christ, that’s awful”.

A fairly quiet weekend this week though, so I’m just revelling in the busyness for now.

Hi andy, followed your log for a while now. Just been watching your youtube 🙂

Top work bud!

[GRM7]

Bak to it today 24 check ins and a new starter and a new enquiry with a consult call thrown in for good measure.

Ive flagged today with the jet lag been tough but Im back on top of work and should be good to go for training tomorrow. lower & arms

I was 294lbs this AM post flight. I would imagine a decent shift in BW over the next few days especially with sleep improving

Where do you do the majority of your sessions at nath?

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Yep. Middle to get used to it, then you can start to understand the nuance.

There is some benefit to varying the profile either around niggles, or loaded vs back off sets

But really like you’re looking atvthis from a “just get strong” perspective first

Thanks rich. I’m by no means experienced, but I come from a gym where weightlifting was the number one sport, so my technique is pretty dialled in on free weights etc. Progressive overload is pretty simple to follow and do, so no need for me to complicate things whilst learning / understanding the new machinery I can now use 🙂

My first month ill just make sure I use every piece , and then work out 2 rotations for PPL i can follow what feels good to me. Also a Arm day chucked in here and there 🙂

[GRM7]

Thanks all. Yeah no need to complicate and overthink things , just get as strong as possible on the movements while maintaining as close to perfect form as I can 🙂

Had a brilliant push session chest focused , then finished off with side delts.

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Thankyou Kerry! Just had my first session at ultra in derby , a good leg session although I could of got carried away and tried everything lol!