[Marc]

Unless you know someone directly then that’s what I would say is generally the going price. You could contact this brand below see what price they could do for you on gh

Alchemia Pro +
+447377231152

[Marc]

Upper session in the logbook this morning. Really good session, the focus today was on my posterior chain.

Exercises were;

Dual arm hammer strength row (neutral grip)x2
Chest supported t-bar row (neutral grip) x2
Rope standing pulldown x2
Reverse pec deck x2
Single arm latpulldown x2
Single arm incline bench preacher curl x3
Ez-bar cable bicep curl x3

The emphasis here is for me to keep my right shoulder from lifting up during movements which then makes my upper trap fire. I’m not really thinking about working the lower traps in my pull movements as I generally didn’t have a good mind to muscle connection with this. The weights I am using now are very light, but wow the connection I am feeling is unreal my back feels like I am deadlifting way over 200kg. Exciting times!!

[Marc]

Rest day for me today. Morning walk to start the day outside, then some client worked ticked off before spending the afternoon with my daughter! Pretty chilled day overall, back to it in the gym tomorrow 💪🏿

[Marc]

It sounds to me like you are progressing now and when it’s not broke don’t try and fix it. If you wanted to have two rotations for both upper and lower then that would give you the chance to do different exercises across your training week and create a different training stimulus, but again this is depending on your rate of progress with this current set up / how many sessions a week you are doing

[Marc]

Creapure is just a brand name for a pure Creatine Monohydrate. Both Creapure and creatine contain the same active ingredient, so as long as you’re buying 100% creatine monohydrate from a reputable company, I wouldn’t worry. tbJP Nutrition offer the most cost effective 100% creatine monohydrate, which we all use.

I second this reply!

[Marc]

Definitely train your legs! You still want your physique to be balanced. Take Haider for example, IFBB Pro men’s physique athlete and tbjp athlete, he’s trains his legs and trains them hard too. Of course prioritise what your division to compete in requires but don’t completely neglect training your legs

[Marc]

Hi guys

Check in with Patrick this morning. He is very happy with how my post show reverse diet is going / my current body composition. He’s saying that I look fresh and still lean which I agree with. Sleep is in a really good place too, consistently over 7.5hours each evening, which is something that took a huge hit between travelling to Japan and Spain with my body struggling to adapt to the different timezones.

Today I trained upper – horizontal push focused with also 1 bicep and 1 triceps exercise. I’ll be able to share more with you after this next week on how my sessions will look as there are still a few tweaks being made but overall it’s going well so far!

[Marc]

Hey Marc – Do you find EAAs useful intra or would CoR and a protein shake be fine pre workout 1 hour before, therefore not needing EAAs.

Hi Damian this would be specific to you and your needs. Personally I eat a meal pre workout chicken, rice and pineapple so I have my fuel so to speak from whole food sources. Eaas intra workout is to support my training performance, recovery and electrolytes balance

[Marc]

Hi Damian this would be specific to you and your needs. Personally I eat a meal pre workout chicken, rice and pineapple so I have my fuel so to speak from whole food sources. Eaas intra workout is to support my training performance, recovery and electrolytes balance

[Marc]

Whenever I use mots c i go sub q, and ive used it both fasted and pre workout

[Marc]

Rest day for me today, a day mainly filled with client work, some jobs around the house and the odd appointment.

Checkin this morning with Patrick, he is very very happy with where my body composition is. Visible lines in my glutes, hamstrings and glutes separations and striations in my delts and chest. Post show is arguably just as hard being in prep as hunger is naturally higher. But I’m embracing this phase and the more I do it the more I understand the importance of it to give me the best runway for progress in terms of growing lean muscle tissue.

athlete log – 11th Dec really good training session today, the focus was on upper – vertical push. Still getting use to movements / working through what feels good for my body / what is going to work best for me during this phase. I expect to have this fully locked in over the next 1-1.5 weeks where I will be able to share more with you all my approach. It’s looking good, I’m excited for this off season

[Marc]

Rest day for me today, a day mainly filled with client work, some jobs around the house and the odd appointment.

Checkin this morning with Patrick, he is very very happy with where my body composition is. Visible lines in my glutes, hamstrings and glutes separations and striations in my delts and chest. Post show is arguably just as hard being in prep as hunger is naturally higher. But I’m embracing this phase and the more I do it the more I understand the importance of it to give me the best runway for progress in terms of growing lean muscle tissue.

Sounds awesome Marc! Excited to follow along for this off season!

Are you doing any cardio right now during this off season?

Also do you still count your daily steps or do you go on any walks throughout the day? If so how many walks or how long are they if you do walks for steps on top of cardio?[/quote] hi Nick, I am not doing any direct cardio at the moment. I do a 30mins walk each morning fasted, at a fast pace outside but as for counting my daily steps this is not be tracked as such but I am generally hitting between 9-10k steps daily with my morning walks

[Marc]

What is the name of it?

Hi Mate

I can vouch for the brand and the details to get in contact are

Alchemia Pro +
+447377231152

[Marc]

Rest day for me today, a day mainly filled with client work, some jobs around the house and the odd appointment.

Checkin this morning with Patrick, he is very very happy with where my body composition is. Visible lines in my glutes, hamstrings and glutes separations and striations in my delts and chest. Post show is arguably just as hard being in prep as hunger is naturally higher. But I’m embracing this phase and the more I do it the more I understand the importance of it to give me the best runway for progress in terms of growing lean muscle tissue.

[Marc]

Hi guys

Today I will be doing a lower training session. It’s somewhat of working out what’s best for my progress vs correct addressing my posture and slight imbalances in my physique to balance them out which is why for now I have been quite vague on my training split / exercise selection.

Mapped out roughly my training split currently looks like:

Upper (posterior chain)

Lower 1

Upper 2 (vertical push)

Lower 2

Upper 3 (horizontal push)

I will be able to give more light on the reasons behind this / exercises selection once I have done a few weeks following this plan and have exercise selection / volume locked in

Sounds great are you doing 2 days on 1 day off with this spilt? [/quote]
I will be yes, but the exact split is still being discussed with exercise selection / order but the approach will definitely but 2 days on 1 day off. I will keep you and the other members updated as and when this is locked in as this week and next is about finding out what works well from a training / rehab standpoint