[Marc]

Full volume push today, felt good to back to it after last week. Happy with how the session went and the increase in steps to 10k got ticked off easy enough so a solid day all round

[Marc]

I agree with the guys comments, my best condition wise is when I have used Arimidex closer to a show

[Marc]

Last day low steps today. From tomorrow back to 10k steps (it was 12k before the rest/de-volume days). Even with low steps and rest days my body has been responsive with dropping bodyweight. Around another 12-15lbs to come off in this tidy up phase. So far so good, 4 weeks down approach has been so different with cardio but I’m here to try different methods and it’s definitely working

[Marc]

Hey buddy! I do like stretching under load during exercises but I do think you should stretch after your workouts.

X2 agree with this

[Marc]

Happy with todays leg session, my last de-volume session of the week. Been get a little niggle just under my right knee last few weeks but had it worked on in my sports massage yesterday and it felt so much better today training so I’m pleased about this and looking forward to then see how full volume legs goes next week.

Check in sent over to Kuba today, I’ll update you tomorrow when feedback is in. Overall feeling fresher this week ready to get back to it next week

[Marc]

I agree with Peter, personally this is something I would do or advise people to do themselves. Use a reputable company and discuss past and current results with them

[Marc]

Rest day for me today, which is a strange one because normally Friday is a training day but my training week has been different this week following the rest days / de-volume sessions.

Anyway today client work boxed off early, steps again to be between 6-7k. I’ve got a sports massage booked in for this afternoon which I definitely feel like I need

Got the dreaded food shop today too which seems to be coming around even quicker but it’s an easy way to get some steps up too, so kills two birds with one stone here

[Marc]

I’m in agreement with all the comments above. What’s your current set up for carbs, fats and protein? How has your body been responding on the set amounts / what is your weekly rate of gain

[Marc]

Another de-volume session with today being pull. Trained after two meals today instead of three and it was great because the gym was so much more quieter. Note to self get there earlier lol. For this week steps had been pulled back from 12k to around 6-7k currently to get me feeling a little more fresher before pushing back on again. This is week 4 of my cut, bodyweight is still trending down in the deficit even with lower steps so I 100% know when steps increase further progress will fly.

[Marc]

This is sad to read. He needs to be focused on his show without any extra stress. Relationships are a two way street and she needs to take ownership of her responsibility which is moving house. She booked the date it’s her priority to organise a removable company. His competition date has been set in stone way before she booked it in.

In my opinion he needs to explain this and also what he has been preparing for for so long which is this competition. I’d personally go underground from her until after the show and then discuss everything post show with her. It’s either she wants to see him do well or not. Reading this it’s the latter, so as harsh as it is he needs to look out for himself

[Marc]

Back in the gym today de-volume push session. Decent session definitely felt like I had more energy in the gym today too which is always good. Aside from training and client check ins, I also had 3 in person posing clients today which is always good helping athletes improve their posing / stage presence

[Marc]

Just as a note I generally wouldn’t have fats this high just because you want to get more calories in overall. So I agree with the comments above in terms of the approach with reducing calories starting with fats first and also increasing steps. Then I’d also think about having training day and rest day macros instead of following one set plan everyday

I would have steps consistent also so 3000 steps on training day really is not a lot. Steps between meals I’ve found really does help digestion

[Marc]

Last rest day of the 4 until back to it tomorrow. Been a day of client work, catching up my bro and moving as little as possible. Been looking back over some of my pics from this time last year as it was around the time I competed in the Arnold’s uk. Really want to make the rest of this off season count (like I have been) ready for the next time I compete!

[Marc]

Stick with the Cybex, don’t take the route where you can load more weight either with a band or another hack. Exercise execution is key and I’d say nail this will not only lead to better connection but also greater progress

[Marc]

A few rest days ordered by Kuba, so today and tomorrow is a rest day which including the weekend my usual rest days will be 4 rest days in total. Steps sun, mon and tomorrow will be between 6-7k daily. Following rest day calories during these days too.

It’s been 7 weeks since the last rest days so with the slight pain in my joints this is to help get them feeling a little better