[Marc]

Really chilled day today by the pool with Kerry. The hotel where we are staying are very accommodating so they have helped make sure we have our meals to follow our usual food plan. Also have a whole suitcase of supps, cream of rice, cereal etc so it’s easy to stay on plan whilst having some downtime. Win all round. I trained push today at the hotel gym, happy with house the session went. Usual workout;

Cable Y raise
Pec deck
Inc press
Neutral grip cable chest press
Scapula push ups – part of shoulder rehab
Cable bicep curl facing in
Cross body triceps ext
D handle triceps pushdown

[Marc]

Great work bud with getting markers improved. I agree with Clare’s suggestion, however I would keep krill oil in and unless you are vegan I’d removed oh mega v and replace this with oh mega Pharma pro instead.

Post workout a rice based carb such as cream of rice or a rice based cereal would be good for carb content / whilst being easily digested.

I would argue that if you are getting a good amount of micronutrients from fruit and veg each day then taking the multivitamin supplement is not a must.

Depending on where your nutrition is your intra workout carbs could be higher, but this will depends on your current goals. If money allows you could also add mps max half way through your training as the benefit from this over EAA is that you will also get a serving a protein

[Marc]

Pretty much a full day of travel today, but arrived on holiday with kerry. Away for 10 nights, re-charge and also celebrating being together for 4 years.

Client check ins ticked off in between. Hunger is definitely up, but I’ve been awake from really early this morning and steps are higher so it’s to be expected.

[Marc]

Going to run sustaject 250 and Decca 300 for my cycle, and maybe some Debol 15mg Metandignone (but not to keen on doing orals) how much sustaject should I run with the decca? Last time my dick stopped working so the next time round I just ran 3m a week sustaject on its own for 12 weeks at 3 jabs a week.

I feel like this has already been answered on this question and also another time it’s been asked in a different section on the site

[Marc]

Last rest day of the weekend. Been a busy day today, me and Kerry are going away on holiday tomorrow and being the last minute people we are lol it’s been all systems going getting packed / whilst keeping my youngest daughter entertained.

We will be on holiday but it’s business as usual, just away from home. This is both of our last push ups before prep and likely the last holiday we will have abroad before we head into prep. Looking forward to the break away, but equally everyday will be executed with precision to ensure we keep moving forwards.

[Marc]

I Agree with Nathan. Getting peeled will come from planning your prep timeline well to ensure you are in true stage condition. Training a bodypart more won’t directly get you more peeled, your calorie deficit, expenditure etc will get you peeled

[Marc]

Rest day today. Check in pics and info sent to Kuba this morning. Business as usual rinse and repeat, average bodyweight up by 1.3kg this week so things are moving along well. A day with my youngest today always nice

[Marc]

Having an arm day as this is a bodypart you want to bring up would be ok. This shouldn’t take lots of time to get completed, almost like an active rest day for you so recovery shouldn’t be impacted here. Be sure to consider exercises that target all areas of your arms for overall development so you may alter exercises on your arm day in comparison to what you would do in your push or pull sessions

[Marc]

Big session on legs ticked off today. Every single lift progressed across the whole workout. Definitely felt like today was redemption after not taking that extra rep on Tuesday on the Cybex squat press. Although this was a different leg session today the mindset of pushing harder was there and it worked. Hunger is high, my average bodyweight is up but hunger is right up there. Exactly what I want in week 1 of this push phase gives me runway to creep up as and when needed with appetite in a good spot.

Also had a chiropractor appointment today which was really good

[Marc]

I agree with the comments what the team have said. Have a pull back now, re-set and get your body feeling a little fresher. Would be great to see some pictures on how you are looking also.

How many days do you train a week? How much cardio do you do? Do you have a daily step target? Do you have training day and non training day calories/ what does that look like?

[Marc]

Solid day ticked off all round. Steps, cardio, pull session, rehab all went well. In my pull session I’m starting to feel my strength coming back in my shoulder that I had my operation. It’s a bit of a balancing act trying to not push to hard to then make my shoulder inflamed but at the same time I want to push myself enough to get stimulus to the muscle.

Had a few in person bodybuilding posing clients today which was really good. The guys were both in off season and will be first timers so started off with the quarter turn poses for now both moving onto the other mandatory poses!

Food was increased on Tuesday, I can confirm my appetite is high!

[Marc]

You should be proud it very much sounds like you have formed a plan that is specific to you and it’s working. Because you have continue with this

[Marc]

Usual mid week rest day today. Sports massage / stretching, client work, in person posing session for one of my clients who’s competing in a few months, in person PT going over exercises / form for my client who is over from Japan, out for an off plan meal with my client his gf and Kerry this evening before they head back, also client check ins. It’s been a busy day but a productive one.

[Marc]

Thanks for the response Peter. If I was more open to training on any day except Sunday would that provide me with any more options? I get you’re liking the upper/lower over the rotating PPL I suggested

If it were me personally I would be laying this out

Push/Pull/Legs/Rest/Upper/Lower Rest – I find this works very well and I think makes more sense to the way you have this laid out.

However for me I still prefer U/L over something like this but this is were it really comes down to what works best for you and what you will enjoy.

[/quote]
I agree with Peter here. The upper lower split would work well and allow for sufficient recovery with enough training volume. I still think there as misconception with training more days equals more progress. Maximise your sessions over the week in the upper lower split suggestion 4 days training, take it there in your sessions and recover well which is when you grow

[Marc]

Fridays leg session went down today. Moved my leg sessions around because on Friday I’ve got a chiropractor appointment that’s 5 mins away from my usual Tuesday leg session gym, whereas my Friday leg session is 35 mins away.

Today my main left was the Cybex squat press. Last Friday I got 9pps for 10+1 reps. Today I did 10pps and got 9 reps but I 100% should have gone for the extra rep. My training partner called it but after taking a double breath at the top of didn’t think I’d get it without breaking my breathing pattern. Definitely pissed me off that I didn’t after watching the set back so the remaining exercises I pushed even harder.

Note to myself is to always try for it, have that attitude that I can hit the rep and commit to it.