[Marc]

Hi bud

Have you tried this session yet? You have a good amount of volume for pulldowns and rows. Is there a reason only 1 set of rear delt fly? How many times over the week do you train your rear delts? Biceps is a small muscle group so you could handle another set there where you only have 1 set, but again this comes down to how the rest of your training week is set up / how much you are able to recover between sessions

[Marc]

Last session of the year wrapped up this morning with Karlton and it was legs. Another really good session and a solid end to the year. Very happy with how I am ending the year, will all the setbacks with my shoulder it’s been great to get back on stage and also now have a timeline mapped out for shows next year.

I wish all of you the very best for 2025 – keep smashing your goals and fulfilling your true potential!

[Marc]

Certain foods, such as asparagus can cause a distinct smell in the urine, as can certain supplements, such as alpha lipoic acid (Found in glucose disposal agents).

I would go and see a doctor though if you’re concerned and don’t think it’s anything food or supplement related.

I don’t eat any asparagus, I just wonder if dream sleep or my intra can lead to this[/quote]
I take dream sleep every night and performance fuel intra during my workout, this isn’t something I can say I have experienced. The food that you eat, have you sourced it from anywhere different to usual?

[Marc]

Trained after 1 meal today. This seems to be working well with my routine and my training partner so we are rolling with it. Today was push, another really good session. I’m like a kid, can’t wait to get into the gym and train and numbers / form on exercises are improving too.

8 sets for chest
3 sets for delts
5 sets for triceps
3 sets for abs

Job done!

[Marc]

Agree with the guys here. Manage your time effectively and you will be surprised how much you can do. Don’t sell yourself short when there are opportunities to be taken!

[Marc]

Hi guys. So today was a rest day for me, started my day like usual with a fasted morning walk with kerry. Majority of my day has been spent with new client calls / set ups and updating my coaching sheets ahead of the new year. A very productive work day, nothing new really to say aside from this oh and I had a very good massage treatment yesterday which will now be with a new therapist moving forwards weekly in derby so about 40 mins drive each week but I’ll share the drive with kerry but it will be well worth it to keep me mobile

[Marc]

Last session of the week today. Again trained after 1 meal. It was a really good upper session. A big difference I felt was the feedback Kuba gave me on lying cuffed lateral raise with my arm path which felt great with not only my shoulder but the connection was spot on.

Full session today was;

Lying cuffed lateral raise x3
Nautilus neutral chest press x3
Incline chest machine press x2
Underhand lat pulldown x2
Prime chest supported upper back row x3
Z-bar cable skull crusher x3
Z-bar cable bicep curl x3
Seated abs crunch machine x3

Off for a sports massage today – so great end to my training week

[Marc]

So for biceps I would go with one preacher curl variation instead of two. Then from there I would then think about adding a curl variation such as a d handle facing cables or a z-bar machine. This way you have two variations of bicep exercises that are different.

Personally for myself, through trial and error I know what exercises for biceps connect well with mind muscle connection, so this is something you should definitely take into consideration too

[Marc]

Out of interest how many days a week are you training and how is this split up? For example 3 days on, 1 day off…. If recovery has been taking a hit with exercises progression you did the right thing with adjusting training volume.

Exercise selection looks good. Without seeing pictures of your physique, is there any bodyparts you feel are lagging behind others. If so have you got enough training volume for them?

[Marc]

Hats off to you mate, this is very very impressive. I echo the comments from the team above, definitely start working you way back up slowly from here.

[Marc]

In for a leg session this morning after 1 meal today. Another really good session, in a good place with lifts improving.

Session today was;
Seated leg curl x3
Db rdl x2
Nytram leg press x2
Pendulum squat x2
Single leg pin loaded leg press x1
Toe press calf raise x2

All lifts progressed from last week, and even though I’m in a health phase I feel like performance is flying so it’s an exciting place to be in.

[Marc]

Hi mate, I don’t think the liv52 tablet will do much in all honesty here. It’s a low quality product. For sure tbjp digest pharma pro and insure will help will carb intake, but this like the team has said the issues are coming from the foods / food sources you eat off plan.

If your body is used to eating clean food anything outside of that you will run into the problems you are facing today.

Cleaned foods, they don’t have to be boring but trying to make smarter choices, like sushi, home made lean beef burgers, sweet potato fries, that sort of thing.

[Marc]

Hi guys

So today is my usual rest day. Today will be a day spent with my 2 daughters and family where we will bowling, arcades and have some good quality time having some fun 🙂

I hope everyone has a good Boxing Day!

[Marc]

I’m using the Apple Watch Ultra which is pretty spot on. I can’t see any of the guys recommending this so thought I’d jump in just to vouch 🤝🏼

Cheers Jay, also heard the Apple Watch is very very accurate and would fit in nicely in my Apple Ecosystem🤝🏻[/quote]
Sounds like you’re onto a winner, I’ve heard good things myself but from some of my clients but I’ve never owned one but would deffo take jay’s recommendation as he’s a gadgets man

[Marc]

Happy Christmas everyone, I hope you’ve all had a nice time with family and friends. For me it’s been quality time spent with family and also hit a gym season this morning too