[Marc]

Body is holding between 117.9-118.1kg pretty consistently now. But the visual look has far surpassed where I was for France and that was my main aim to get sharper.

Today pull back on steps from 12k to 8k and also higher calorie day.

Push training session went down today. Good connection with the exercises and tapered training volume really helped here.

Liking what I am seeing, head down and keep chipping away.

Full session today was;

Pec deck x2
Low incline smith press x2
Flat chest press x2
Single arm cable lat raise x3
D handle single arm triceps pushdown x2
Over the shoulder triceps ext x2
Abductor x2

Posing rounds to finish off post workout.

[Marc]

Hi Mark

As Hilly as said Jordan is good. Whenever he is quiet just know he’s laser focused on different areas which require his full attention.

[Marc]

You could also add some glycine alongside baking soda to help also.

[Marc]

Solid session ticked off today. Slight adjustments in training volume total working sets 14 instead of my previous 18 to make sure training stays productive whilst aiding recovery.

Full session was;

Underhand cable row x2
Chest supported t-bar row x1
Single arm pulldown x1
Single arm lateral raise x2
Low incline smith press x2
Cross body triceps ext x2
Cable bicep curl x2
Abductor x2

[Marc]

Hi Connor which video are you referring too bud? Have you watched the YouTube videos JP has done on setting up full body training?

Something to bear in mind also the videos are a guide. Sometimes adjustments need to be made based on how your body responds and also where volume is most needed for yourself based on your own physique development

[Marc]

Rest day for me today. That means usual set up for me, sports massage full body which was really good. My body is so much leaner and mobile so not much pressure needed to keep me moving at my best and that’s key when getting tissue work leaving not feeling smashed.

12k steps for today throughout the day alongside vacuums 3 times – morning, midday and evening. I’ll also use my EMS machine on my shoulder which is part of my daily routine.

Prep feels today but it comes with the territory and I’m here for it. I know I have a better level to display from France and that’s my focus.

[Marc]

CHARGED Pendulum and GYMLECO Chest Press Plate Loaded will arrive this week.

We’ll put a small footer below the Chest Press to optimize the resistance curve and also our 3.5tons of weights as well as flooring arrives tomorrow. 🙂

Sounds like you are building an epic gym and maximising space – good job. Share some pics here when completed, be great to see your set up

[Marc]

Back at it today in the gym after yesterday’s full rest day and slightly higher calories. Felt a little fresher today, so back to business.

Upper session – pull and a slight adjustment with lower training volume today to aid training performance to get enough stimulus but to also manage fatigue deeper into prep. Good session overall which was;

Chest supported t-bar row x1
Single arm Cybex row x2
Single arm latpulldown x2
Seated rear delt row x2
Db concentration curl x2
Single arm d handle bicep curl (facing stack) x2
Abductor x2

[Marc]

Based on your feedback here and if 5 days a week still works for you I would still remain with your current split, but then use your additional upper session to target the areas you would most like to bring up. Across your training week you will then continue to work on your strengths within your physique whilst prioritising the areas you want to further improve too

[Marc]

Morning all

So today should be a pull session for me, but my body is showing signs I need a reset. No bowel movements yesterday (very unlike me) and overall my body is feeling very fatigued.

Plan of action today is short walks 5-10 mins post each meal aiming for around 5-6k steps (so half of my usual total).

Higher kcal food p350 c520 f40 – slight pull back in fats, and a bump up on carbs. I will still do my vacuums 3 times throughout the day but main thing here is a reset to get me in a better place tomorrow. Even with no bowel movements yesterday my bodyweight is the same today as yesterday. Today’s food isn’t about getting me full physique wise but dropping off fatigue that has built up to get my body responsive again.

[Marc]

If you really wanted to look deeper into your current intake put your meal plan into the chronometer food app and see where you land and then can make adjustments from there if needs be

[Marc]

Sharper and tighter all round today, really happy with the visual changes I am seeing. 0.2kg in bodyweight from yesterday.

Today is a rest day for me, steps, posing rounds, vacuums and some client work.

Out this afternoon with kerry and mum, going for a coffee with my mum and catch up – it was her bday yesterday so a little shopping trip also which we’re looking forward too.

[Marc]

Bodyweight the same yesterday 118.1kg but definitely sharper today. Slight bump up in steps 12,000 instead of 10,000 a day. Doing between 5-6k fasted in the morning then short walks throughout the day post meals to get my total for today.

Push session today and really happy with how it went. Energy was decent and numbers not bad across the board. Major positive here being able to do lying cable cuffed lateral raise, I’ve not done this in the longest time so again reinforcing my shoulder is moving much better.

Todays session was;

Vacuums

Pec deck x2

Low incline smith press x2

Flat chest press x2

Lying cuffed cable lat raise x2

Cable crossover x3

Single arm over shoulder triceps ext x2

Abductor x3

Posing rounds

[/quote]
Hi Nick are you asking a question here?

[Marc]

Bodyweight the same yesterday 118.1kg but definitely sharper today. Slight bump up in steps 12,000 instead of 10,000 a day. Doing between 5-6k fasted in the morning then short walks throughout the day post meals to get my total for today.

Push session today and really happy with how it went. Energy was decent and numbers not bad across the board. Major positive here being able to do lying cable cuffed lateral raise, I’ve not done this in the longest time so again reinforcing my shoulder is moving much better.

Todays session was;

Vacuums

Pec deck x2

Low incline smith press x2

Flat chest press x2

Lying cuffed cable lat raise x2

Cable crossover x3

Single arm over shoulder triceps ext x2

Abductor x3

Posing rounds

[/quote]
Hi Nick, are you asking a question here?

[Marc]

Bodyweight the same yesterday 118.1kg but definitely sharper today. Slight bump up in steps 12,000 instead of 10,000 a day. Doing between 5-6k fasted in the morning then short walks throughout the day post meals to get my total for today.

Push session today and really happy with how it went. Energy was decent and numbers not bad across the board. Major positive here being able to do lying cable cuffed lateral raise, I’ve not done this in the longest time so again reinforcing my shoulder is moving much better.

Todays session was;

Vacuums
Pec deck x2
Low incline smith press x2
Flat chest press x2
Lying cuffed cable lat raise x2
Cable crossover x3
Single arm over shoulder triceps ext x2
Abductor x3

Posing rounds