[Marc]

I think the guys have made really valid points here with their replies. It sounds like you have experience training which is great albeit you have taken a break from training. You’ve tried both upper / lower and PPL. I will flip it back to you, there’s no right or wrong answer here on which one you choose.

How many days can you dedicate to the gym and be able to adhere to each week?

Is there a training split that jumps out at you that you would like to do?

[Marc]

Unplanned deep tissue massage today, my knee deffo feels off so wanted to try and get some work done it. My quads seem to be pretty tight which could be the case for the pain / some swelling. No cardio today and 12k steps wasn’t advised just where my steps fall which have been in the end around 9k by the time I go to sleep because of an issue at home which meant trying to get some pipe work fixed…

Anyway, good push session today. Today was the first time on the mini cut that I felt flat from training so something is deffo happening / I am getting leaner. Will see how my knee is tomorrow, but likely won’t be training leg’s tomorrow if it’s feeling how it is still today. Hoping it sorts itself out asap

[Marc]

Your set up looks good here. You won’t truly know how it feels until you give it a go, as you may move exercises around. For example lower 1 you might find adductor, then lying ham curl and then the rest of your exercise order could work better for you. You haven’t got any exercises for calves in your lower so I’d add in within each lower workouts a seated and standing calf raise too so you cover all bases here

[Marc]

Rest day today… knee definitely feels off, so no cardio today just steps which still it doesn’t feel great but making sure target is hit. Feedback from Kuba today this mini cut will be extended by another week, so I have two weeks to go instead of one week which will take me to 11 weeks in total. Feedback is we need to get a little leaner from the rear and I completely agree. This is where I store majority of my bodyfat so now we are here finish the job for a productive push up. Being ill for a over a week did slow down the process so timelines have been adjusted.

Had to clients compete today locally so I went to watch them compete today. A 1st place and 4th place for my masters clients

[Marc]

I agree with both of the comments made from Rich and Clare. If you’ve been with your coach for almost two years, has the responsiveness always been like this?

To be with a coach for two years and to say this seems like a very long time to come to this conclusion, unless it’s a recent thing. Does your coach respond the same day if so that’s acceptable in my opinion. Not all coaches can respond within two hours due to other clients.

A conversation needs to be had like Rich has said. Outline what your moves are going forwards and where you are dissatisfied.

With going into boxing adherence like you mentioned around food choices is needed. So whether that’s with this coach or another coach if you really want to progress that accountability is needed still

[Marc]

Rest day for me today. Usual check pics and form sent over to Kuba for feedback tomorrow morning. Definitely feel like there’s been a shift forwards with condition this week so happy to see that.left knee has felt a little off still from yesterday but still got my steps done and today switched my 20mins cardio on the bike for the treadmill today as this felt more comfortable hoping knee is back to normal soon.

In person checks ins this morning, I’ve got two clients competing tomorrow.

Day chilling with my youngest daughter today, took her to the hairdressers and been playing some games with her at home

[Marc]

Last session of the week legs ticked off this afternoon. Another solid session pushing it to the limits today. Felt a slight pain in my left knee towards the end of the session so backed of the weight on my last set of single leg leg press, but completed the session all good. Really enjoying training and performance has picked up since a few weeks ago when I was ill. Noticed hunger being up today with the reduced food a few days ago but this is all part of the process and where the changes happen

[Marc]

Decent pull session today. All the usual exercises but switched chest supported tbar row for prone dumbbell row. Had some pain in my right shoulder so I went with what felt a little more comfortable. First day today of cardio being back in at 20mins. Last night I dropped 0.5kg overnight so the food change in one day is in full swing and I’m looking forward to getting that bit leaner in this mini cut and also to get more hungry to help for when the reverse happens

[Marc]

hi, marc what do the guys in oxygen gym do differently drugwise? do they push the dose a lot like people say?

I think each coach has there own methods for how they do things, but it’s also on the athlete with what they are comfortable doing. But all the drugs are pharma grade so can definitely see a difference.

[Marc]

What split have you been doing previously? Have you tried these two rotations yet? If you haven’t I’d start of with two and take what progress you can take from this. Then in time you can add a third rotation looking at what exercises / area your physique needs some additional volume

[Marc]

Mid week check in, bodyweight down to 124kg this morning fasted. 1.5 weeks to go in this mini cut Kuba has made changes . Food has been reduced on training day and rest day what it’s been lowered to I don’t know as I don’t get sent macros / calories I just follow the set plan. Cardio is in 3 times a week but not on leg days.

Sports massage today it was definitely needed! 3 in person posing clients today alongside client work

[Marc]

Hi mate

A few suggestions

1) Get some good elbow sleeves. I used to be sceptical, but the top quality neoprene ones do a great job of keeping the joints warm

2) Be mindful of your movement selection. Choose movements that are kinder on your elbows

3) Higher repetition work can be really beneficial.

4) invest in some good joint supps like Join-In and Cure-Coming

Hope that helps mate

X 2 with this advice

[Marc]

Felt a little tired going into todays leg session, but as soon as I got to the gym I put that feeling to one side. Very happy with todays session, progressed all lifts from last week. Performance is flying at the moment and i am really enjoying my training.

Exercises today;

Lying leg curl x2*
Leg extension x2*
Pivot leg press x2
45 degree leg press single leg x1
Db SLDL x1
Adductor x2
Seated calf raise x2

*extra set performed unilaterally

[Marc]

What split were you doing to this before and how long did you run that split for? Have you tried this split yet, if so how did it feel / how was recovery

[Marc]

Really good session today. Second with a training partner and today push was another solid session. Starting to get a feel for how we both train and push each other further which will only lead to greater progress. Already fired up for tomorrows leg session!