[Marc]

In for push today. Done my usual mobility work pre session. Struggled to get into my session today, but tried to carry on. 5th exercise in I had to stop. I was feeling a niggling feeling in my shoulder and I just couldn’t ignore it. It took a lot for me to stop as I hate stopping but I didn’t want to cause any damage so I thought better of it and stopped my session.

Think there’s a take home here. Pushing through this session wouldn’t have given me any extra benefit. In fact, it could have set my back further so I had to listen to my body here and stop.

[Marc]

I agree with Louis here. I’d go all in with the set up of this training programme as it is. Give 100% and i am sure you will see a good response here.

[Marc]

Check in feedback from Kuba today. Last weeks de-volume has done the trick with how my physique is looking this week. So from tomorrow back to full volume with training. I’ve still got a few months to go in this push so I need to make sure I rinse this remaining time.

Thinking to drop my pull video on YouTube later this evening.

[Marc]

If your goal is to grow and your body weight has dropped, the answer here is clear, get your calories up and get into a calorie surplus. It’s great you have nutrition in a good place, but your body needs the extra calories to grow. Don’t be afraid to add more!

[Marc]

Rest day today! Day with Kerry and my youngest daughter. Picked her up early this morning but she wasn’t feeling too well, so although it’s been a nice day outside we’ve spent pretty much the whole day indoors.

Check in pics and form sent over today to Kuba. Feedback coming tomorrow as usual. Where my head is at now I want to keep ticking those boxes. I’ve got high goals that I want to achieve so I will keep chipping away to improve. 2024 comps will soon come around so I need to keep this in mind to improve on last years comps.

[Marc]

I agree with the replies the team have given here. We don’t fall into this category of holding for the same period of time we cut, it just doesn’t mirror our goals whether that be going into a surplus or dieting further

[Marc]

Last session today of the week and away from home as it was mine and Kerry’s last day away today.

I trained legs, not the best kit to be honest but the job needed doing so it got done still!

Session today was;

Lying leg curl x2
leg extension x2
Banded Hack squat x2 (no pendulum)
Leg press x2
Seated ham curl x2
Adductor x2
Standing calf raise x2

Decent session, but I am really looking forward to getting back in my home gym from next week and pushing on. Grateful for the break away, but I like having my set kit / numbers to progress my training with.

[Marc]

I agree with all of the comments above. I’d definitely stick with machines here and in more tempo work and range of movement that feels most comfortable to you. As confidence increases you can increase range of movement further.

With the bpc157 I’d be more inclined to spend that money on seeing a physio who can help directly with addressing the tightness and giving you some specific mobility drills to work on. If you are tight, bpc157 won’t address this. The more you can get the area less restricted the less discomfort you will feel

[Marc]

Rest day today and last full day away with Kerry. Client work ticked off early, then we headed out for a bike ride today in Sherwood forest. Our route was just over 4 miles and should have taken around 45 mins lol but somehow we managed to be out for closer to 2 hours ha. We did stop a few times ha but still a lot longer than planned. That’s my cardio more than done ha. Back at the cottage now, going to chill out enjoy the evening and jump in the hot tub. Really nice day!

[Marc]

I haven’t used it buddy. My fitness pal and I believe chronometer are the most popular

I second this! These are the only two apps I’ve used

[Marc]

Cheers for the replies, looks like I’ll be investing in an air fryer then! Just needed to know a good method without too much oil due to calories.

Hi bud

Literally 1 cal spray will do the job here without taking up much calories

[Marc]

Hi guys

Day started with a short walk, followed by midweek check in pictures. Feedback came back shortly after from Kuba. Some added thickness is coming in my sides shots with my legs and my lower back is starting to fill out some more from the exercises I am doing on my plan.

Trained pull today, a day earlier than planned mainly because it gives myself and Kerry both a rest day tomorrow whilst away so we can chill and enjoy the day.

Trained at JD gyms today, pretty good session. Away from home so it’s about being able to adapt exercises to mirror as close to my session as I can. Really happy with how it went. Now time to eat up and chill out in the hot tub this evening.

[Marc]

Back in the game!

After some much needed rest days last week, I was back in the gym today. It was a de-volume push session but still, the rest had been needed. My session today was;

Single arm cable pull over: 2 sets of 10-12 reps

Single arm cable curl – 2 sets of 8-10 reps,

Facing in to the cable stack

Cable y raise: sets, 2 sets of 8-10,

Cybex eagle chest press : 1 set of 8-10 reps,

Flat cybex chest press/ cable press : 1 set of 6-9 reps

Assisted dip machine – 1 sets 12-20’reps 1

Incline Cable fly: 2 sets of 10-15 reps,

Cross body tricep extension: 1 sets of 10-12 reps

over the shoulder triceps cable extension: 2 sets of 10-12 reps

Good session, eased my way back into things here. Now to kick on!

Hey Mark, why biceps curls before presses? thx

[/quote]
Hi Andreea

Small muscle group and I need additional volume across the week (I need bigger arms) so it’s placed here on my push session early on and also at the end of my pull workouts

[Marc]

All the advice above is spot on. I’d also add that work with a range of movement that is comfortable to start with. The more stability you build up over time this will increase your confidence and then allow you to get greater range of movement. I would also video this exercise and watch it back to make sure you are distributing the weight evenly on both sides

[Marc]

Hi guys

Headed for a short break away with Kerry not too far from us as her last surprise for her 30th birthday. A nice little cottage hidden away, with a hot tub so we can chill. 3 nights away, but it’s still business as usual with training, meals, client work etc.

Headed over to an old school gym this evening and trained legs. I’m still on de-volume, so nothing crazy today. I first started out bodybuilding in an old school style gym like this, so that was like a blast in the past.

Pretty cool quite a few faces in the gym knew me so had some good conversations and so did Kerry with the people who knew her. 1 more meal going in, then off to bed