[Marc]

Rest day for me today, definitely needed after yesterday’s leg session. Weight was down on lifts but still lifted decent numbers on lifts.

Exercises yesterday were;
D handle triceps push down x3
Lying leg curl x2
Leg ext x2
Leg press x2
Pendulum x1
Seated leg curl x2
Walking lunge x1
Toe press x3

Today mainly was client check ins, 2 in person posing clients and clocking up my steps.

[Marc]

No bud, never used either of these labs before

[Marc]

Bodyweight jumped back up 1.6kg today after yesterday high day with food, currently I am 118.2kg, so 1.7kg down on average from last week so far. This is week 13 of diet, I look fuller today after yesterday’s high day food but certainly feeling it today with low energy and it’s also leg day. Pre workout meal going it, I’ve got most of my 12,500 steps boxed off so that’s a silver lining.

[Marc]

Agree with the comments from the team above, this is what I do personally with mps max and either sustain or performance fuel both during my training session

[Marc]

What a day yesterday, kerry placed 3rd in the bikini pro show and my client / best friend placed 3rd in the masters PCA bikini competition – ironic me coaching my friend as she was the very first coach I ever had when I started my bodybuilding journey so it was an all round great day. Absolutely shattered lol I dropped 2.4kg overnight from being so active show day with steps so Kuba ordered a high day of food. I also had a good chat with Tyler manion about myself and got some great feedback from him. Midweek check in tomorrow with Kuba so I’ll see what the plan of action is moving forwards as we close in on the end of this diet phase

[Marc]

I agree with all of the above points. As a parent myself, time management is key. 4 days training, work out a time that allows you to train with comprising being present with your family and also communicate so they understand and are aware of your goals.

[Marc]

I’m at the NPC Europeans show today, Kerry’s 3rd show of the season. Seems like a really busy show / good venue and in front of head judge Tyler which will be very valuable. She’s chilled which is always a good thing, so look forward to seeing her step on stage and all being well move up the places from her last two shows

[Marc]

Hi guys rest day for me today, no training again until Monday. Client check ins done this morning, before finishing up food prep for the weekend before heading down to Heathrow to support kerry this weekend as she competes in the pro bikini show. Definitely shattered this last week with travel from America / adjusting to time zones, but off to sleep now and kerry isn’t on until late tomorrow so hoping can catch up abit on some sleep too.

[Marc]

I agree with all the comments above. I’d assume you would be running de-loads / de-volume sessions every so often so this will also come into play

[Marc]

Definitely person dependent, but majority of the time the smaller the muscle the more it can take. For example delts, arms, calves can take more frequency than quads/ back

I agree with this. But the thing to think here is, what area of your body needs the most focus. When you know that you allocate the volume needed to build that muscle but also recover

[Marc]

Very late log for me tonight. Today has been a rest day, but all go. Client check ins, consult calls, haircut, food prep as heading down to watch kerry compete this weekend so prepped for 3 days. Feedback from Kuba today, he’s very happy with how I am looking. Diet will be wrapped up within the next week. From here condition wise, Kuba thinks if this was a comp prep I would be around 4 weeks out. This process has been effortless to be honest, definitely gives me a good insight into the future of what prep would be like and I really can’t wait!

[Marc]

Person dependent yes, but personally I would never say it’s wasting calories for the reasons Clare has said. For me personally it helps my overall fitness and heart health, daily steps just doesn’t cut it for me. 3 days x 15-20 mins intervals done wonders for me and help my cv fitness especially with higher rep sets when training

[Marc]

This is something I like to do myself during an off season phase. Not racing on the body but gives that bit extra training volume away from your main session

[Marc]

Hi guys… all systems go, deffo no time to think about jet lag since I’ve been back home lol. Client check ins today’s, two in person posing sessions and I also trained upper today. Today is the lightest my bodyweight has been so far in my cut, I weighed in at 117.9kg, my previous lowest weight was 118.4kg. Be interesting to see where bodyweight is tomorrow, but check in tomorrow and I took pics this morning and I’m seeing my glutes looking dug out (not fully, but deffo well on the way) so I’m interested to see what kubas feedback will be tomorrow

[Marc]

Really good leg session today. My body clock is a little all over the place at the moment but I am trying to adjust. Managed to hit 5pps on Cybex hack squat for 10 reps really happy with that as I was 50/50 on whether to train due to jet lag, but nothing 1 scoop of DNFM can’t sort out lol.