[Marc]

Legs session over at ultraflex Rotherham today with Kuba and his training partner Mark.

Really good session, it was similar to the exercises I already do for my second leg workout of the week, with an added exercise with stiff leg deadlift. The kit it sooo much different to what I use normally, spoilt for choice over there. But the take home points with cues will definitely carry over in to my sessions when training at home and that’s important.

Not long got back home, one more meal to go then bed.

Session today was filmed for kubas and also my YouTube channel so looking forward for that one when it drops.

[Marc]

Just to add to what jade said here, from my own personal experience, getting in some unilateral work on the above exercises will be a great start point. I found exercises like lying leg curl, adductor all felt fine so there are still ways to train legs. In this instance listen to your body, with what you are capable of doing. As the weeks progress and things improve try to challenge yourself so more, like greater range of motion. All the best bud with this

[Marc]

I had a really good pull session today. Numbers were up from last week with both weight and reps. Felt so much better with the shift in training split and the extra days recovery for upper body.

Today tbar row using the Panatta machine I actually used it unilaterally (coach orders) so I could get more of a stretch because using both handles at the same time because of my size I was a little restricted. It felt good, heavier single arm lol but it’s something new to work on and if it allows me to get more out of the exercise I’m all for it.

I got 10mins worth of steps done outside this morning before doing my 20mins of cardio / stretching.

Weekly haircut also ticked off, trying to stay youthful lol

[Marc]

Midweek rest day today. Slightly different to usual my training split this week to give more rest between upper body training.

Previous split:
Mon- Legs 1
Tues – push
Weds – pull
Thurs – off
Fri – legs 2
Sat and sun – off

New split:
Mon – push
Tues – legs 1
Weds – off
Thurs – pull
Fri – legs 2
Sat and sun – off

Felt a little different with routine the days being changed around but I know this new split will be better for me with recovery upper body especially as I’ve got a little niggle in my right shoulder.

… sports massage today upper body, that was really good. Last meal going in shortly, then I’m off to bed

[Marc]

absolutely mate, I really enjoy it and it’s part of my daily food for both training and rest day. Fresh pineapple is the way forward, avoid tins as this reduces the amount of vitamin c the pineapple has when it’s in a tin

[Marc]

Yeah I’m gonna start again. I tend to eat quite close to when I sleep so sometimes when I get up I’m kinda bloated. I’ve just dropped the rice from both my main meals. Gives me a 325 cal more deficit. Thank you for the reply 🙂

Where does this leave you now with overall calories? What are your macros? Do you have rest day and training day calories?

If your are adding in some extra steps now in the morning taking a 325kcals cut might not be needed. A small amount, then this gives you room in the future to make further adjustments.

[Marc]

First leg session of the week today and Jheeze I know about it. Session overall progressed, not so much in terms of weight but execution. The few seconds pause in the stretch. It makes my sets so much harder and my CV is really important to stay in the set so I don’t gas out. Definitely still some greater work to be done to further improve form, but i can feel my legs really good today so I’m happy with this.

Exercises today were;

Adductor x2
Lying leg curl x2 *
Leg press x2 *
Split Squat x2 *
Leg extension x3 *
Seated calf raise x2

Exercises with a * at the end I did an additional set unilaterally on my left leg only to help bring up the slight imbalance from when I had my knee setback.

[Marc]

I’m with the approach Peter has here. If you find you need extra support taking additional digest pharma pro would be a good call. I also find 1 serving of veggie-might helps me massively because it’s a probiotic so helps my digestion loads alongside it being a greens powder and also multivitamin

[Marc]

Push session today at a different gym in Leicester. Bank holiday so my local gym closed at 2pm so I wasn’t feeling rushing my day to get to a gym which I knew would have been packed with everyone training early.

So switched it up today and stuck to my routine. Timed it perfectly at this other gym as I was able to get through my session without any waiting around and it wasn’t too busy.

Going to get a little walk in shortly to hit my steps target and 1 last meal later on then that’s me done for the day.

[Marc]

Last rest before back at it tomorrow. Check in feedback, lots of pointers to take into this coming week with training which is all good because I’m here to improve and part of that is to improve exercise execution. No changes this week with food, going to continue as I am and see what my body does from here with the current calorie set up.

Relaxing day today with Kerry and my daughter, my mum also popped round for a bit too. Earlier session tomorrow due to bank holiday opening hours, so off to bed now.

[Marc]

Hi Guy

1. Protein would be intra workout, so half way during your training session drinking this in one would be a good call. I have MPS Max for mine but as Adam said EAAs is also an option

2. Post workout carbs, rice based cereal, cream of rice will be high in carbs. Additional carbs could be honey or some fruit like banana to bump up your carbs.

[Marc]

You’ve got great advice from the responses above. I would definitely take on the advice given and keep us posted on how things are going. Take it to the next level with improving your consistency on the areas you mentioned. It won’t change over night, but set a plan and aim to improve daily nailing each area!

[Marc]

So I decided last Sunday to jump in an early show.

There is one 15 mins from my house. Nabba north n I’m going any way so said to AJ we could use it as a warm up. Stage time n see how things play out with his approach on a test run.

So I’ll be competing 2moro then 2 weeks time at the pca NE

Just had my tan done. Excuse the sock

Pump workout this afternoon.

8 sets back

5 sets laterals

4 sets bi

4 sets tri

4 sets chest

Posing

Yes Hilly!!! All the best for tomorrow mate, looking really good

[Marc]

Rest day 1 of 2 this weekend. Fasted cardio done and dusted this morning along with some stretching. Check in pictures take this morning along with feedback for this week. I’ll be getting feedback tomorrow so I’ll keep you guys updated.

Chilled day today with Kerry and my youngest daughter. Also saw my brother and mum today, so was nice to catch up with family.

[Marc]

Hi bud welcome to the site, great to have you here. It sounds like you a dedicated to improving yourself and sharing your story so it will be nice to follow your Journey.

Your English is fine, we understand. If ever you have questions feel free to fire them over and the team will be happy to help.

Write a daily log also, it’s always great to look back on almost like your own personal journal.