[Marc]

Rest day today, so that meant my usual sports massage treatment. Some work on my lower today and also my upper.

Mid-week check in to Kuba also. Feedback on exercises from yesterday. He really does look at every detail when it comes to training so for me it’s very useful to know that I can improve technique further which will then give me greater results / progress. Cardio has been increased to daily, 10mins or 20mins depending on what I am training that day. To help keep appetite / bp in a good place and also for cv health.

Client work, steps, cardio, haircut, oh and eating made up the rest of my day today.

[Marc]

I agree with the comments above. It could be that the pain has started from your movement pattern / execution and now the longer this has gone on the more pain you are experiencing. First things first get this looked at by a physio then plan accordingly from there with exercise selection / set up.

[Marc]

Evening guys / girls

First leg session of the week today and my first time running this new split with the changes Kuba made last week. The main change exercise selection wise was db split squat being removed for Cybex hack squat. I haven’t used a Cybex hack squat in a very long time, since last year in prep in fact so I was excited but also a little anxious on how my knee might feel. But the 1 working set I had went well, worked on 5pps and I got 11 reps with a 2 second pause in the hole so I’m really happy with that.

My full session today was;

Adductor x2
Lying leg curl x3
SLDL x1
Leg extension x3 *
Leg press x3*
Hack squat x1
Seated calf raise x2

*means the 3rd set was on my left side only as still bringing up the slight imbalance with my leg here

[Marc]

First session of the week today and it was push. Sent went ok, but I found myself spending a little longer than I would have liked looking back on the training cues from last weeks feedback. I’d say this is the one session in my training split that I’m really still trying to nail down with accuracy. As always I feeback to Kuba and continue to work on any adjustments suggested.

[Marc]

Hi Jake welcome to the site. Well done on reaching your heaviest weight yet. A key point you made here is that progress is phenomenal and you are strong. I’d continue to bulk here if adding size is your goal. Rinse this phase for a little longer yet. Stay active with steps outside of cardio to keep appetite in a good place and to help with keeping bodyfat down and keep growing my man

[Marc]

A rate of gain of 1-2lbs a week is good here. Cardio once or twice a week isn’t a lot, so potential here to say right increase to 3 sessions steady state. What is your daily steps like? If your appetite is good, I’d keep rinsing this growth phase with your current rate of gain. If rate of gain stalls you can increase a food little. Your protein could potentially be increased here at a glance from what you have wrote

[Marc]

Check in feedback from Kuba today. Really happy with the visuals and how the last week has gone. Some valuable pointers as always to put into practice with my training this coming week from his feedback and I’m looking forward to it.

Feel in a really good groove and can’t wait to get stuck into training next week.

Had a few in person client PT sessions today (my online clients but going over their form in person) and then in person check ins. 1 client is competing over 60s and the other client over 50s this year and both coming in well so far on prep. Got to love that grainy look you see in some of the older physiques, so I’m excited to watch their prep unfold.

Met up with Haider today as he’s in the uk for a short while along with Zac and Rhys. Went for a carvery and catch up which was good as was a chance to catch up.

I’ve got 1 more meal to get in this evening and I’ll deffo be off to bed early.

[Marc]

Agree with the comments above here. Keep it going and keep growing! Rinse this phase for as much as you can

[Marc]

Check in day today. Pictures and data sent over to Kuba ahead of feedback tomorrow. Food was pushed up this last week and although at times it’s definitely been a struggle to get it in, today I saw my heaviest bodyweight land so far this off season at 133.8kg. I’m very happy to see this increase, especially as this is the leanest I’ve been at this weight. Still some time left in the push phase and I’m here for it!

[Marc]

Last session of the week over at my Friday gym for legs – premier gym Coalville. New set up on legs today with a few changes in order of exercises and a swap for pin loaded single leg leg press, instead of hip leg press.

I was really up for this session and it didn’t disappoint. Exercises today were;

Adductor x2
Single leg standing leg curl x2
Leg ext x2
Pendulum squat x2
Single leg leg press x2
Seated leg curl x2
Standing calf raise x2

Very happy with how todays session went. New structure to this leg session and the small tweaks will keep me even more hungry for progress.

[Marc]

Hi Joseph can you give some more context here please. How long have you been in this push up phase? What does your rate of gain look like weekly? What is your cardio / training / steps routine looking like?

Without more context it’s hard to give any advice as there’s important info missing here

[Marc]

Pull session went down today. Got in the gym and got after it after 2 meals instead of 3 meals. Had a really good session and hit good numbers and beat the previous session last week / matched numbers, so a good positive step forwards again.

Filmed a video for my YouTube today, it was an update with where I’m at in off season and how things are going.

Spoke with Kuba yesterday and also today about my leg sessions. He’s made some updates to my exercises and my next leg session is tomorrow so I’ll update you guys tomorrow with that.

[Marc]

As long as the clicker connects to your phone you can’t go wrong. No need for an expensive one

[Marc]

Rest day today and it’s felt like a busy one. Client work, sports massage, a few meetings, see my parents… the day has gone pretty quick.

But appetite is good for this rest day which is good since Sundays food increase. Going to go for a short walk then get my last meal in and definitely an early night.

My latest back video is up on the tbjp members site, it’s good to be back!

[Marc]

Hey buddy! It depends how you want to approach things really. When I’m away I don’t track any food I just eat instinctively. Most of my meals will have protein carbs and fats as that’s usually what I like to eat. IF you wanna be super strict then you will need to prep your meals mate. Otherwise just chill and enjoy and make smart choices when you can!

This is the same approach I have. I eat intuitively and to appetite. I know when I’ve ate enough and I’m happy to leave it there. I like the more relaxed approach but at the same time is not a time for me to binge on food. For you, go with what makes you feel most comfortable