[Marc]

Lower 2 session today. Good end to my training week, felt like a good session. Upper body was definitely feeling the DOMS from pull yesterday, but lower body was good to go.

Trained after 2 meals instead of 3 because the gym closes earlier on a Saturday and my sessions take around 2.5-3hours with warm ups / post workout stretching.

Had my girls today also, both of them had their hair done today so they are very happy.

Last meal of the day has not long gone in, so off to bed soon for me and I need it

[Marc]

Hi Rene

Sorry that we missed this question.

When you say don’t plan to stop competing, will you be competing again a few months down the line or do you mean compete again after your off season?

[Marc]

Pull session today, felt like a really good one. Few tweaks to exercise from feedback given last week and I think there was an improvement.

Feel like I’m getting fuller, weight is around the 127-128kg mark and food is going in well so that’s always a good sign. 6 meals is really helping here, although I feel like I’m constantly eating now lol but this is bodybuilding.

[Marc]

I Agree with the comments above. Something to think about is adding more going to be of benefit or will it impact on your recovery. The likelihood is that because you are able to progress your current plan is due to your current volume and recovery being good.

You add too much and this could take a hit. Key word could. If you have set timeframes for a training block I would let this run its course. At the end assess if you feel you could have handled more. If the answer is yes, phase in a few extra sets but not all at once.

From past experience with my own training before I did a PPL split when I was on a bro split, I had loads of sets. Mentally I thought I was doing good because I was pushing myself every single session with loads of volume, but I soon dug a whole. When I started on a PPL split recovery improved and I was able to lift / progress better because the exercise selection was more precise and targeted. Try not to think more is always better. The proof will be in your results as to how you are doing

[Marc]

Rest day today for me. It should have been pull, but had a rubbish sleep last night so didn’t want to have a below par session, so I’ve moved my last two training days for the week to tomorrow and Saturday. Looking forward to getting back in the gym tomorrow, so I’m going to make sure I go to sleep even earlier so I feel good for tomorrow.

The part came for my cpap mask today! Went to try it and now the battery pack has no life in it aargh so I’m ordering a new one. I’ve literally ordered every single part you can think of over the last week except for the machine itself. Hopefully just one more sleep like this and I can get back to using my sleep mask because I think it makes a huge difference.

[Marc]

Rest day for me today. Fasted cardio done early doors along with abs. Took some pictures today, which I haven’t done for a few weeks to how I am looking. There’s work to be done, but I know that and plans are in place to grow and improve.

Felt quite tired today, ordered a new part for my cpap machine as this really helps my sleep and I’ve not been able to use it the last few days.

[Marc]

Hi Benjamin

With posing we all have to start somewhere. I do feel that you can present your physique with some further guidance either with a posing coach online or in person. There are some tutorials on YouTube that you could look at to learn some of the basics and get some tips, but a posing coach would really help.

Physique wise I noticed what Kamara said about your shoulder. Do you have any discomfort here / injury. If not posing coach will help present your physique better.

I’d continue to work on overall size, not rushing the process

[Marc]

I agree with Keira’s reply here, best to get it checked and looked at so you know for certain exactly what is causing this as you don’t want to get any imbalances

[Marc]

Push session today. Bit of a mixed session today. First time trying out a few movements which I haven’t been doing, so getting used to movement patterns here. Got to the gym just after 2 today, near the end of my session the gym was soooo busy and with only 1 narrow cable stack and no benches available to use for over 5 mins it delayed my session and I wasn’t best pleased (literally thought I was in the gym at the best time to get everything done)…

But anyway, there was some positives. Stripping things back to basics ensuring breathing/bracing is better which is slowly improving.

For me this off season is how I can improve as an athlete. So if that means re-learning things that I might have been doing not as effective then I’m willing to do this. I don’t expect to get this right over night, but I’m willing to try to be better. Important take home here for anyone really wanting to progress, we are always learning so be open and also selective with different methods/principles to improve

[Marc]

Solid work so far, well done! I agree with the teams replies, push for a little more to come off. Remember there’s different ways to help this process, increase cardio, reduced calories on training / non training days and increase steps for example, so make adjustments to each as and when needed to help the process

[Marc]

Session 1 of 4 for the week today. Kicked off with legs. Probably one of the best sessions I’ve had for legs in a while. Really working on improving form across the board in all sessions, which I know will lead to greater progress.

Which the emphasis still on building some size back on my left leg, some added sets were also added in to work this side only.

Workout today was;

Adductor : 2 sets of 10-12,

Lying hamstring curl: 2 sets bilateral, set 1 8-10, set 2 10-12- 3rd set unilateral 8-10’each leg.

Leg press: 2 working sets bilateral 12-15 reps, 1 set unilateral 12-15 reps – 1 set on left side only 10-12 reps

single leg static lunge: 2 sets of 10-12 reps each leg reps contralateral loaded – 1 set of 10-12 on left leg.

Single leg, leg extension – 2 sets of 10-12, 15-20. 1 extra set on left side leg only

Seated Calf raise: 2 sets of 10-12

[Marc]

Rest day today. 15 mins fasted cardio this morning on the recumbent bike followed by some mobility. I saw some clients today in person for check ins and to also go over their posing ahead of them competing later this year (getting the practice in early).

Went to Costa (seems to be a regular thing) got some work done with Kerry, before getting in some final bits food shopping wise.

Tested out our new air fryer lol when I say tested I took it out the box and Kerry cooked it. Seriously don’t know why we didn’t get one sooner, it’s so easy and saves time standing around cooking the food. Deffo a good investement.

Last meal going in, then an early night. Yesterday was a later night than usual as we ended up going to crazy golf last night with Kerry which was cool and something different. Definitely missed being in bed early both of us lol

Back to full training tomorrow, looking forward to that

[Marc]

Hi Spencer
Injuries / strains can be really frustrating. Speaking from experience here it’s always good to get an opinion from a professional here so you know exactly what’s going on.

There’s ways you can still work around your training, but it’s still better to know exactly what’s going on so you can get it addressed asap

[Marc]

I second what Peter has said here, even splits with all compounds across the week

[Marc]

Decent leg session today. 7 exercises and 13 sets in total, de-volume so again just like yesterday easing myself back in.

Exercises felt good across the workout. On the spot lunges is one that I’ll still need to work on with strength on my knee, but I’m sure this unilateral work with help to build the strength up which is important right now. Still using a lot more tempo work now, which is giving me a chance to really get my breathing in sync with each rep.

Definitely feeling a little heavier this week lol, but appetite is in a great spot too which I’m happy about.

Off out this evening, not sure where Kerry Just said to be ready for 7 so I have 45 mins lol