[Marc]

Day with the family today. Saw my eldest daughter off on her school trip abroad today, went round to my parents with my youngest daughter and Kerry to see my dad on Father’s Day and to also drop my mum’s birthday gifts of for tomorrow. No off plan meal this week, not too fussed about it to be honest as I enjoy my food plan anyway. I also have a rubbish tendency when I do have an off plan that I likely under eat so again another reason wasn’t fussed this week.

Caught up on the results from the show today, it’s all motivation!

[Marc]

I agree with what the guys have said above. You won’t get very far with the NHS with your current levels. For now like Jordan said, get a solid sleep routine going, pay attention to your nutrition try to include foods like whole eggs, salmon, avocados, almonds. Alpha T will further help too

[Marc]

Day 1 of 2 rest days over the weekend. Day started with a morning walk followed by check in sent over to Kuba for feedback tomorrow.

Family day, my youngest daughter and Kerry we went to a fair which I’m not sure who enjoyed it the most my daughter or Kerry haha.

But a nice day, also picked up a few bits for my dads for Father’s Day tomorrow and also my mum for her birthday on Monday.

[Marc]

The guys have nailed it with their replies above. Follow what they have said and you will be all good

[Marc]

I agree with the comments above. If you aren’t already wearing some elbow sleeves for support would be a good shout. But first things first, see a physio

[Marc]

Last session of the week and my second leg session this week. Back at my usual Friday gym today premier gym Coalville. Last few weeks I’ve not been here as I was away. It was good to be back. Today was about re-setting numbers with my lifts. Session overall went well, managed to get an extra rep on pendulum squats today which was a PB for me with this machine. Feel pretty knackered to be fair, so 1 more meal to go and then bed for me.

[Marc]

There’s a new study that has came out that I read today from Brad schoenfield that pre determined deloads have no positive affect and even some negative effects in fact. So for me I stick by what I’ve always said which is implement them when feedback dictates they are needed. Sleep hampered, pumps finishing, Recovery taking a hit, strength taking a hit, energy and motivation taking a hit.

The key is not letting any of the above set in fully. So when the signs are there step in before they get too far

I agree with this approach. Sometimes I need a de-load or I take set rest days. Around the 5 weeks mark I normally start to feel my body say I need some rest. But again this can change, sometimes sooner sometimes later. The key is being in tune with your body and what it needs at that given time

[Marc]

Day started today with a walk outside, then headed to the gym (it’s less than 4 mins from my house) for cardio / mobility. Client work ticked off, then trained after 2 meals today as I was picking my daughter up from school.

Session today went really good. After last weeks session when I was away and the previous weeks rest days, today was about setting new baseline numbers to progress within this training block.

As always, I filmed my sets today to send over to Kuba for feedback and I also have Kyle Baxter from pre-script supporting me too via Kuba which is really cool.

[Marc]

Hi Michel

Could you gives us some more information please.

What does your wifes day to day food plan look like? What is her current cardio routine? Does she track her daily steps?

If you can help by giving us some more information we will be able to advise better

[Marc]

Rest day today. Worked ticked off early, followed by a much needed sports massage. Worked mainly on my back and some work into my chest and also IT bands/hip flexors.

Midweek check in with Kuba today. Some adjustments with food, main change here is dropping down to 5 meals from 6 to help for a short time with my routine and once this improves we will get back to the previous 6 meals.

[Marc]

I agree with the comments with the team
About being able to increase weight if you can hit 15 reps on a set weight. But I would also think about how can you get progress without increasing the weight. Adding in pauses, more time under tension, are some ways to progress without having to increase the weight.

[Marc]

Hi guys

Later leg session today than as felt a little tired before my session.

Contemplated shifted my days back with training, but had a nap and got in the gym and got it done.

I had a really good session. So much better today being back in my home gym after being away last week and having the set kit I’m used too.

Session today was;

Adductor x2
Lying leg curl x2
SLDL x1 – 1 extra rep here so a new pb for me
Leg ext x3
45 degree Leg press x2
Db split Squat x1
Seated calf raise x2

Post workout also had a look at one of my clients in person, who will be heading into his first ever competition prep in a few more weeks. He’s looking really good, I’ll have to post him up on my IG he’s made some solid progress

[Marc]

Get some advanced medical silicone scar gel (type it in Amazon it will come) , it’s much much better than bio oil and will help the healing process

[Marc]

In for push today. Done my usual mobility work pre session. Struggled to get into my session today, but tried to carry on. 5th exercise in I had to stop. I was feeling a niggling feeling in my shoulder and I just couldn’t ignore it. It took a lot for me to stop as I hate stopping but I didn’t want to cause any damage so I thought better of it and stopped my session.

Think there’s a take home here. Pushing through this session wouldn’t have given me any extra benefit. In fact, it could have set my back further so I had to listen to my body here and stop.

[Marc]

I agree with Louis here. I’d go all in with the set up of this training programme as it is. Give 100% and i am sure you will see a good response here.