[Marc]

Usual rest day today. Had a great sleep last night 8hours48 deffo needed that, sleep has been better this week aiming for hours 8 hours each night. Had a chilled day today with Kerry and my two daughters, went out for an off plan meal with them which was really nice. Check in pics / form sent over to Kuba for feedback tomorrow. All round step forward this week training, sleep and body comp

[Marc]

Great advice from the team, nothing further i would add to this

[Marc]

Ended the training week with a really good leg session. Second week training legs post op and feel like picking up the pace again.

Today was meant to be Cybex squat press but there had been a mix up with the delivery, so in the end took pendulum squat for a spin which I haven’t done for a while. lol the set I did almost finished me after 7 reps, but re-set and got an extra 3 reps out. Those extra reps when manage to dig deep is what makes the difference and right now I know I have to find it even more with legs as this is the bodypart I can train to the max also the one that needs the most growth.

Early night planned, 1 meal to get in and then off to bed.

[Marc]

I fully agree with the reply Louis has said. To have one working set per exercise seems very low. I understand training volume is important to aid recovery, but are you really stimulating your muscles enough from that 1 set only, the likelihood is probably not especially if you are feeling like your legs are lagging.

I’d look at exercise selection alongside volume

Is nutrition in a good place to facilitate growth and recovery

What is your rest / recovery set up like is this is a good place

[Marc]

Felt like a super busy day today, fasted steps followed by fasted cardio / rehab work, food cooking, client work, some work being done at my house so no gas / electric for a few hours, haircut and then gym…. But! It’s been a productive day.

I trained pull today, focused really on trying to open up my scapula on the side I had my operation as this is where before my op I wasn’t focusing on using my scapula in exercises but instead using my strength to move the weight. Although the weights I’m using are light my back feels like I’ve been doing 10 sets of deadlifts the connection I’m getting now feels totally different. It’s all work in progress, but I’m certain once my scapula moves fully as expected not only my training but my poses will improve too.

[Marc]

Well I can definitely feel the Doms in my legs today after yesterdays leg session. The changes in exercises deffo added a new level
Of intensity with me wanting to progress those lifts. Rest day today and also midweek check in. No changes for now, still in a holding phase whilst shoulder is improving then will switch direction and push up. Had a sports massage today and also got my cardio, rehab work and client work all ticked off… even managed to squeeze in a short nap too lol

[Marc]

I agree with what Ryan and Clare have said here. To add, if you are to cut aggressively this may lead to the same feeling for then wanting to eat a lot more again so it’s a fine balance. It takes time to really be able to manage food post diet but it can happen. What I would say now is choose whole foods, bump protein up to help keep you feeling fuller from your meals and also opt for food that will give you a little
More volume, like potatoes instead of rice

[Marc]

I agree with all the points the team have made here. Many gyms don’t have prime kit, my gym including, so you adapt as best you can with the kit available.

What’s your current structure / kit that you have available? Aside from the JP YouTube video have you had a look at what some of team have posted with pull workouts, like Kuba and I posted a pull workout a little while back. Try not to over complicate it

[Marc]

Really good leg session today with Karlton. Again resetting some lifts and some tweaks to to training plan but a very good session in the books.

Todays session was;

Lying leg curl x 3 – last set unilateral
Leg ext x2 – 1 dropset on last set
Gym Leco leg press (in place of pivot leg press) x2 sets
Elevated split squat – (in place of 45 degree leg press) x 1
Adductor x 2
Seated calf raise x2

No hip hinge today with tightness in lower back / glutes. When should is good to go definitely want to get SLDL added back into the rotation

[Marc]

I think based on what you’re saying here is with your approach to training that with you enjoying this style of training the most it’s likely going to give you the best return in progress as you can follow the plan better due to enjoyment. Of course there are different training methods, exercises etc but if we suggest changes but you don’t enjoy it, then what you put into training could decrease. So I would continue with what you feel works for you and make adjustments when needed based on recovery and whether you feel you need more work on certain body parts

[Marc]

Back in the gym today with a push session. Hit the session again as a unilateral session, lighter load with my shoulder I had my op on and heavier on my “good side”. Itching to be able to train at full pace and be back to 100%. But I’m working with my body which is the important thing right now. DNFM pre workout definitely helped me through todays workout, because I was still feeling a little tired after a disrupted nights sleep

[Marc]

I agree with Haider’s point. Providing diet is in in check like you have mentioned this will help with keeping a leaner physique. I would also be mindful of cardio / steps being in place and monitored throughout. With diet make adjustments as and when needed to keep in line with the overall goal of maintaining a lean physique

[Marc]

Another rest day today for me today. Body is deffo feeling tired, Kuba had up carbs by 25g in 3 meals yesterday and my weight came down today. Got some client work done today along with my daily rehab on my shoulder. Body is feeling pretty tired so I’ve been sure not to over do it

[Marc]

During a diet phase higher volume and super sets any set extensions is the worst thing anyone can do

You do not have the fuel to facilitate that kind of work – this is common sense yet so many still make this huge error.

Diet = lower volume ( may not need to change volume ) but with priority of keeping perfomance in check

X2.

[Marc]

So I ended up not training today. I should have trained pull but my body felt so heavy and tired. Even after over 8 hours sleep last night I felt physically drained. hit my steps for today even they felt like a drag, legs felt heavy. So today I rested and got my rehab work done